Hi im in LCHF diet and training heavy (amateur strongman)
So far my weight had drop 10kg after 3 month in LCHF diet.

Performance wise, my deadlift and squat has drop about 10%, my bench remain.

I stay on around 50g carbs(1/2 cups of dry oats x 2 per day). 0.75g protein per lb of BW from chicke n eggs, and my fats is from 5-6 yolks a day.

Workout wise, I do PLP off PLP(push, leg, pull), and I do powerbuilding style where i start with heavy 3x3 workset at 85% RM., then proceed with 4x12 BB style.

Always start with heavy compound first. I had carb refeed once in a week(150g carb).

In low carb you will definitely lose strength, but I BELIEVE your strength will regain after you start loading carbs again, atleast I hope so.

Wow...only 21 years old...shouldn't be a problem for you if you determined to loose weight...great metabolism when young...I am much older than you but successful to reduce my weight for 18 kg for 1 year 2 months (i.e from 58 kg to 40 kg) and I am not tall. 105 kg seems obese...BMI 34.3. Try to reduce to BMI 24 or 73.5 kg is ideal for you.
To loose weight, Do remember the success key is "Discipline". Where a lot of people fail to do so.
1. No breakfast is a big NO NO in healthy diet. Breakfast shall eat more as it is source of energy for a start of day. Try to munch pieces of bread and a cup of Milo O or better is milk powder or some less/no sugar drink(assume your hostel no fridge). Wake up at 7am. Prepare and eat your breakfast. Carbo is important to be consumed in morning. Besides bread, you may try some oat, coco crunch (less sugar), home made pastry etc if any shop sell it and try make low or less sugar drink. Eating late breakfast will cause your body to gain weight even more.
2. Lunch can eat at normal volume as you need energy for the day. Try to look for some mix rice food which is less oily. For example, in stead of choosing fried tofu, try to eat steam tofu with less sauce (sauce is oily). Try to have some day eat less oily food. Eat less rice. Too much rice will increase your sugar level much more. Substitute the volume with vege or lean meat (steam fish or chicken). NO sugary and icy drink. Sometime can just eat mihin soup. Got class then bring some fruits or oat biscuits to eat instead of let yourself hungry. Need to remember: Let ownself hungry is not the correct way for successful weight lost. You end up eat more and gain weight.
3. Dinner you can have something light. Example is food high in protein like solely steam fish, steam chicken, fruit salad (NO Mayonaise as will ruin your diet, try substitute with yogurt or apple vinegar). Not recommend to have high carbo food for dinner. Eat before 8pm and make sure your stomach is empty 3 hour before you sleep.
4.Weight lost is a BIG NO NO for processed food like McD, Maggi Goreng, Burger. I admit when I was young like your age I love to eat those "rubbish" food. I now very regret of it. Can occasionally eat to avoid you too suppressed on your DESIRE to eat those food.
5. It is recommend to have fruits before meal is better. Especially low Glucose Index food (Food that have lower glucose rise in blood once consumed). For low calories food (natural one - no processed), you can eat more. Believe me, even though u eat 3 apples (210kcal) is better than you eat canned sugar apple (200Kcal). Eat more volume on natural fruits, vege (like sengkuang etc) than keropok. Natural food I believe can be found in canteen too, right? Yeap is more expensive, but healthier.
6. Oil and Sugar shall cut down. Not recommend to drink iced lemon tea. Try change to pure warm honey lemon. Lemon is good for detox and slimming. Lemon in hot water is alkaline and good for reduce weight and suppress your appetite. No coca-cola and other soft drink. Try limit 1 month 1 time. Even in mamak store, you can still drink. You can order Teh O, Barli Kosong, Air Lemon kosong etc. BIG NO NO to mamak teh tarik and kopi tarik cause too much sugar!
7. Want to eat junk food can. Eat those more healthy one. However, price will be higher. Such as less sugar prunes, cashew nuts,macademia nuts etc. Or any other foods which you identify its process is more natural and original. Please remeber that our body tends to keep all those "unknown" food chemicals from processed food; thus cause fatty body.
8. You are still young! Try do aerobics. 30 min per day. Even to walk 30 min also will do. The exercise you must feel hot and sweat only effective. No oily food after exercise.

Well good summary. Just miss out one point which is dinner shall eat less as compare to lunch volume. Carbo reduce and vege fruit increase.Cut down on supper definitely helps reduce a lot of weight.

Just to share. My practice get me to reduce my cholesterol from 7.3 to 5.6 in 5 months time.

Simple rules:
NO processed food
NO oily and sugary food
NO supper
Dinner eat less or if hungry eat high fibre vege fruits
If no choice on food; choose best among the worst XD

I realize most people want to lose weight and focus too much on the weight, but did you know that weight is actually not as important as what is inside the weight?

You can lose 10kg of weight but are you actually losing 10kg of fats or are you also losing other important compositions in your body that you shouldn't be losing? E.g. muscle, water...? Losing muscle is a big no no!

Did you know that losing muscle is the reason why most slimming programs cause rebound and you end up becoming fatter than before you started! >.<

For those who are seriously looking to LOSE FATS or GAIN LEAN MUSCLE MASS, I will be more than happy to share my experience on how I get my ideal body and abs in 3 months time, without starving, eating nasi campur/local food with no rebound until today! What's the point of living when u are not allowed to eat right?

Just share it here for everyone. Thank you.

I took herbalife for almost 2 years now. Managed to shed off 6 kgs but never go down anymore.

Your Herbalife is just overrated, overpriced low quality shakes. Period.

Fair enough. I apologize if I thought you were selling that nonsense. BUT,

A coach who endorses Herbalife support, I find his/her services dubious.

So, tell me, if the coach is reputable, why endorse that brand when  :-

I'm not a bodybuilder. I'm a hybrid powerlifting/performance/aesthetic athlete. And just because one is making progress does NOT equate to optimal progress. And I've known MANY cases of Herbalife customers (including some of my clients) paying excessive amounts despite being cash strapped because they want to believe in the ludicrous claims some of them give.

I'm not anti supplementation but I am pro minimalist. Don't get me wrong. I can see your POV, but I ask you this.

So, does "guidance on how to change your eating habits and food choices" involve weaning off Herbalife replacement shakes?

I can do a summary right now. You are trying to say you have friends at Herbalife, and while you know that there are more efficient ways to lose weight without their crappy shakes, you have to remain neutral because you don't want to hurt their business, so you try to say something nice about their products.

I can do a summary right now. You are trying to say you have friends at Herbalife, and while you know that there are more efficient ways to lose weight without their crappy shakes, you have to remain neutral because you don't want to hurt their business, so you try to say something nice about their products.

Wow how did you lose so much weight?

I lose 5 -/+ kg this year and still stucked at 70kg.

I never take rice, just pasta, vege, salmon, wurst, low fat cheese, etc..

Yeah I eat a lot of vege but less potatoes. I'm worried about too much carbs. 

Less red meat, NO oily food..unless on cheat day. 

Too much carbs can make you fat. Well, I eat less processed food except wurst. hehe..

I eat wholegrain oats / cereal for breakfast. I seldom drink coffee and tea.

Lunch I will have salad and / or beer. 

Dinner - vege, salmon, pasta, wine, etc.

How much is a lot anyway?

Damn dude, I'm not eating for competition. I just want to slim down so that I can wear my wedding dress. 

Thanks for the tip.

Is calorie counting also a myth? lol.

Well, if it works and doesn't affect my health, why not?

But I don't supplement like Herbalife, Shakeology, etc.

Nutrition Basics

I'm reducing my daily portion anyway. Starting to eat green beans. Ugh..

precision.com is a lean eating program that you have to sign up and pay. 

My daily calorie intake is between 1500 - 2000.

My ratio is 40: 40 : 20 carbs to fat.

No such machine...the most accurate machine out there is through hydrostatic body fat testing...

sorry.. maybe accurate is the wrong term, what about can measure body fat% with reasonable accuracy?
just to keep track of my fat loss progress...

If you don't need so accurate numbers, which are usually for competition, then the best is just compare to the mirror and pictures online.

Look up Google Images for body fat percentage, that would give you a good guideline on your category.

Combine that with a second more accurate and almost free way, is to use the tailors' measurement tape, and measure your neck and belly.

Then input those figures into this calculator: http://fitness.bizcalcs.com/Calculator.asp...c=Body-Fat-Navy

The numbers are good enough.

Which diet below is best to lose weight in a sustainable and healthy way?

1) Low Carb, High Fat/ Atkins
2) Paleo
3) Low Fat, High Carb
4) Semi Vegetarian/Blue Zone diet
5) Vegetarian
6) Vegan

so going to the gym not making u loss weight, but make ur fat to become muscle only?

o_O

so if BMI not correct also no problem?

Yes this is true. I'm on caloric deficit and eating enough protein, carbs and fat. I workout 5-6 times / week and 2 of the session is weight lifting.

I lose 7kg of fat and gained 5kg of FFM based on Tanita scale machine. So, total weight loss is 2kg only.

My question is, how accurate is the FFM on Tanita scale machine?

Some random video explaining FFM