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I weigh 145 lbs. and it just seems I can't gain muscle. Pretty much the only things I do are those ones that I have listed for the past year, and I eat kinda bad. I eat a lot of junk food it seems. Nothing really for breakfast, and pretty much one full meal a day.
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If you cannot mix a some hardcore tennis playing and weightlifting, then you're at an impass and need to pick one or the other. Either you want to look good naked or you like to hit a rubber ball over a net. You're choice. You said tennis makes your body ache, so you cannot do both.
Nutrition is 90% of the work. If you cannot at least maintain a healthy eating lifestyle, then you body will never come close to changing.
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No, what I am saying is I know friends who eat junk food and they have a great body.
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Apparently, they must have good genetics compared to you. Not to be harsh, but thinking you can look like your friends eating the way they do is like me saying, "If I eat MacDonalds for my three squares a day, I'll drop some bodyfat." Some of my buddies in the Marines did just that because they were naturally bone skinny. I could never do that.