Here is my measurements.

Height: 176CM

Weight: 80KG

Waist line: 32''

Hi Sifus, i've been going to gym since December. During December, my weight was 87kg.

I do cardio like crazy, 45 minutes/day/5days a week.

I was able to slim down to about 80kg by Mid February or early March.

During that time, I also do some weight training for my biceps, tricep and chest.

However, recently.. I go fully into weight training and here is my schedule.

Monday: Back&Bicep&abs

Tuesday: Rest/Cardio&abs

Wednesday: Tricep&Shoulder&abs

Thursday: Rest/Cardio&abs

Friday: Rest

Saturday: Chest&abs

Sunday: Rest

Ever since i changed to weight training, i never managed to lose weight at all. I'm still stuck at 80kg.

What am i doing wrong? Please advice me, sifu.

What should i do, aiming to be at 70KG by July.

My diet is just normal food that my mum cooks. Veggie, Meat, Soup and rice.

Anything i should change to get back into my weight loss?

ps: My friend and I are doing the same thing, but he's constantly losing weight, and im not. Help

This post has been edited by Eclipse123: May 7 2013, 07:47 PM

Muscle gain. Also read the stickies

hi bro, thank you. I'm reading the stickies as well as trying to gather more info from sifus here.

Mind to elaborate about MUSCLE GAIN?

Hahahahahahahahahahahahahaha. No legs. Not worth helping.

my cardio includes squats and HIIT.

Aren't those considered as leg exercise?

if u can squat as cardio u aint doing it right bro. try cycling calories, IF, learn about calories etc. good luck.

well, squats are not my cardio. It's just what i do in a "CARDIO day"

I'm only doing HIIT & some mike chang cardio activities ending with squats and abs exercise.

What's wrong with that?

As your weight drops, your TDEE drops.. You have to adjust your food intake accordingly. Weight is not really a concern, whereby body fat is. I won't say you have hit the plateau because as of now no one knows. Assuming not, you probably are gaining some mass and might have some fat loss as well. Hence you don't see much weight changes. This could be one of the reason. I would rather assume you are in cutting phase, if your food intake more than the volume of exercises u do, your "weight" will stay or probably might increase a lil over time. Simple equation: Output > Input with weight training, you will drop your BF (some more interested to say weight) with better toned body and gain strength as well. All these depend how hard your training, as in volume and intensity.

Lastly, be sure have a cal deficit, you are aiming to reach 70kg with a nice toned body.

All the best and good luck!!!

Hey, thanks for your reply. Refer to the bold text above.

I read from the stickies, wont that actually stall the growth of my muscle since there is not enough food intake?

Where? In your original post you don't have a leg day.

Hi bro, i include my leg exercises into my cardio days.

Am i doing it wrong?

If you can do cardio and legs on the same days, that mean that you aren't training your leg

Okay, So i'm wrong.

What do you recommend me to do?

Allocate a day for leg training like you would with other muscle groups.

Damn right you're wrong. If you group squats under cardio it means you're not even dedicated to having a complete physique.

cardio hater

Okay, i will allocate a day for my legs and change my workout schedule.

My question is, will lifting actually help me lose weight?

Do i need to get some sorta protein shake to help me do that?

And why are you guys so against cardio?

I know right, is cardio bad for weight lifting? I thought it will be good to cardio on your rest days. Correct me if i'm wrong

LOL, they are not against cardiovascular activities, oh who am I kidding,

Not exactly bad but

Calorie input vs output, if you wanna get big/bulk up, calorie input must exceed output.

In short, cardio will only increase the output of calories

And squats, if done properly, I doubt u have sufficient energy/will to go for a proper run

Legs day for me, front and back squats, enough to smash my willingness to even walk

Okay thank you.

I don't wanna be big/bulk, just wanna be lean and fit.

So should i carry on with my cardio activities?

Since i'm allocating a day for legs, i won't have many days for cardio. Maybe just 1-2 days.

Should i keep it going or make it a rest day?

ps: Really wanna lose weight

you are taking this wrongly. the MOST important thing are the calories when losing weight. there are other factors like starvation mode, but that's not your concern now.

look at your calories, eat good food and youre ok. most pros here dont do much cardio yet they are shredded as fuarkk.

easy in theory, but much harder in application. give it a try, go on a caloric deficit FIRST, then add cardio later if u have to.