33% is very high.. esp if ur only 19...
eat healthy. exercise?  dats the only way
for u.. no fast food. absolutely not

actually it's hard for newcomer to do this.
What are u r trying to do is bulking process.. the effect should be in the long term process.

during this process, your weight will getting high, but I'm sure it's just giving u depression.
Recommendation : try to review your diet schedule again, n reschedule ur gym time until ur weight loss (body fat loss) equal to muscle mass gain.. you should track ur progress in 3 weeks and able to justify the progress.

if you're keep doing above method, I'm sure, u'll have better body with same weight..
when u think it's enough with level of muscle mass, reduce to maintain mode, and start do cardio to reduce body fat..

Very well said..

Would like to add a bit if u don't mind ya...

Trust me dude, you'll definitely gain some weight because your muscle mass is increasing faster than your body can burn the fat because your metabolism is still adjusting to your new lifestyle. Give it a few more weeks, you will definitely be seeing weight reductions if you :-
1) Control your eating habits
2) Workout REGULARLY instead of going to the gym 1-2 times a week and do 4-5hour sessions per workout(I know its crazy, but I've seen people doing it). Try and make it AT LEAST 3-4 times if u have the time, and give yourself rest days in between if the next day your body feels too tired.
3) Get ENOUGH SLEEP!!! One thing many people don't really take into consideration is the amount of sleep they need once they start changing their lifestyle. Try to get AT LEAST 6 hours of proper uninterrupted sleep each night so that your body has sufficient time to get revitalised..

This is some of the sure ways of loosing FAT. Remember, its not about loosing WEIGHT, its always about loosing FAT! 

@vinesh22,

feel free to add whenever u want
It's hard to do this method in early, but once you're getting familiar how your body work, so it's become easy.
For me, first 2 months, i hit 5days/week for gym (weight lifting), then I started to know the body getting heavier but slightly different shape,
and I know it's crazy with low rest time. At that time, I don't know what I want.

Again, I reschedule the gym time, with upper body exercise at friday nite, follow by lower body exercise at saturday morning. all with high intense, for the rest 5 days, I'm doing HIIT only.

For sure with good diet. My weight maintain right now.
If you guys want to do this, bulking and cutting process in once, just make sure to review your diet, gym time, and cardio properly..
don't look at weight scale, but look at your body appearance. no worries, ur shape will look great with muscle eventhough same mass as previous (with body fat)

Hi Gals n guys,  i need tips on food here.. can sumone give a daily food choices for
1) male intake and female intake
2) breakfast (7.30am), break (10am), lunch, tea time, dinner

I'm 157cm and weight 53kg. My fat % in body is 35% (which is very high), i want to lose weight and fat in proper diet, and be in shape in 2 months, getting married. My metabolisme rate is slow, i tried workout in gym in 30 mins i will feel letargic easily by end of the day, after working (i work in office with very less movement)

I wanna diet for my fiance too who works in a environment which make him move very2 less.

I used to be fatter, i reduced a lot with reducing portions but eating food like tempe and mee hoon most of the time. my fat % still high and metabolisme rate is low.
I wanna advice on diet to lose my fat , increasing my muscle mass and metabolisme rate and be energetic (so can perform better in gym) and in shape. and workout examples..

Thanks a lot