Depends, I read some saying it's not feasible to cut and gain at the same time. Most prefer 3 months bulk and 3 months cut. Most akin to number 2.

Thx for the input... So, conclusion is cut down then only bulk up? So I'll start with diet supplements and foods 1st?

eat clean 1st. i think u need to reduce ur fat % 1st before proceed to build mass muscles. if not the muscles if invisible because of fat layers.

How long u took for 12 kg? 6month?

Yups...

do a cut&gain method? have enough protein while keeping calories low?

Don't know how to calculate, but already googled for high protein low calories foods... Try to stick on those and see how la... Btw, have bought Lipo-6 diet supplement...

You should not bulk at high bodyfat levels. Insulin sensitivity is an issue. Surplus will go more to fat storage than muscle gain. Buying fat burners is a terrible mistake. It's for very lean people who want to shred down even lower. Count your calories. You will ne resistant to fat burners after using it a while. Diet is 80%.

Too slow. He should be aiming for 0.5-1kg a week.

wow..i can diet i think its easy but i easily give up..no motivation.. took a long time summore..
the longest was 2month ..can see difference but i give up and gain more.. what motivates you to keep lose weight?

Oh, y never posted out earlier before I bought my supplement... So u mean is better to balance my diet without using the supplement? Btw, yea the progress slow is coz I'm targeting at muscle gain, never really focus at diet...

Not my problem if you're too gullible to believe in fat burners.

You SHOULD workout with weights, but you also should NOT attempt bulking because your bodyfat levels are too high. Period.

I'm not a strong willed person either, I'm wondering also how I can continue for so long... Haha... Maybe coz my timetable turned upside down... Now I work night shift so after work nothing to do just go gym lor... Coz all friends are working at that time...

Oh ok, so I just continue with my gym routine shud be ok? And continue with lightweight training? Coz the gym I frequent visit the cardio machines are all abit faulty so most of my time there I just do weight training...

Lol. Lightweight training is crap. Go heavy with good form. My workouts on my usual routine is less than 45 mins and I don't do cardio. Spending more than an hour in the gym for beginners is a waste of time.

And now I'm confused... Isn't u just said don't bulk up if fats % is high? So I still do heavy training?

Go do research. I'm not spoon feeding.

lift and train heavy can lose weight or gain muscles or maybe both together. it is about your diet. count your calories, know your TDEE. it is very simple concept. go do the research. plenty of stickies for you to read at this section.


me and darklight have more hectic timetable and schedule. i had to work 7.30am until 10.30pm daily (also sat & sun). but i still manage to hit gym 3~4times per week. it is just 45min in gym a day. no difficult right?

get your discipline. you can take pic of yourself weekly. look back when you feel demotivated, see the result, you know you had go so far, why should stop while result is rewarding? get my point?

^ yeap basically eat less plus more workout, metabolism wise easy mathematics take less calorie burn more calorie, do it everyday, and if everyday ur calorie value is in deficit ur are on your way to a thinner you. in theory easy, but the discipline needed is military like, make it a habit and soon u'll be addicted at the same thing you hate starting out.

Sigh. I work rotating shift jobs, I sometime work morning for 2 days then 3 night shifts. I still hit the gym 5-6 times a week. If you're not motivated or have the effort to do yourself better, then don't waste other's effort to give you advice.