Too much sugar intake

but i dun eat sweets and sweet food, dun take drinks

i only drink water, black coffee and green tea

track your calories and track it well.

like i mentioned earlier, you are probably eating more than your deficit target.

and.. add more intensity in your workout.

ok, will start tracking my calories with myfitnesspal app

i just enter the stage can take 10kg of dumbbell

but today will be doing deadlift, so may up my weight to 15kg each side

good luck

stay consistent

don't add your exercise in myfitness pal

I think it's a normal reaction of our bodies when it first subjected to strenuous exercise and diet. It thinks you're starving and trying to hold on as much weight as possible. Whatever you do currently just try to double them up.

i used to be very consistent for 3months on last year november until this year January.

Becoz of some down mood, i lost my motivation until recently only back to gym.

but now i faced another problem, i felt like my usual portion can't fulfil me.

its like, i am eating more compare to before i start working out.

This post has been edited by clement5949: Sep 5 2018, 12:10 PM

It does not matter now. Your calorie in out is so much more matters than what time you eat. You gotta know how to walk properly before start thinking how to fly right?
Don't overthink and overdo things that are unnecessary else you'll get burnout real fast, because there are many details when you want to optimize every single thing, sustainable eating habit is what you should be focusing now.
Fitness will take your entire life to adapt and maintain, it is not like go ham in 90 days to get 6 packs then you can "automatically" keep it forever.

IIFYM
https://www.iifym.com/iifym-calculator/

That's normal. Your body will start to crave for more food because you increase your exercise level, you body wants more energy to survive itself, it is very logically reaction.
Our body only does 1 thing, Adapt to survive

If you know how much you need / can eat, you won't be worrying about "oh shit, i eat too much, oh shit i eat too less"
Worries, fears come when you do not know where you are at, what's coming.

eat vegies

they are so low calories you can eat a bowl full

avoid nuts coz they are calories bomb

i used to weight more than you,
after 2 years consistent, now sitting around 80kg

since young, i always had the habit to eat until i am full.

so now i just worry, i will eat more than what i usual eat. but ur advice is right, i should have know how much i should eat.

luckily i dun like to nuts.

I have a plan where, i will be eating half boiled eggs + black coffee in every morning. Then i am thinking to add some vege, but i have no idea which vegetable should i add in

You pretty much answered your own question. Not loosing weight = youre simply eating too much. Doesn't matter where you hear it from, the body cannot magically produce energy. So if you're gaining weight = you're eating too much. Even though the food are supposedly healthy and clean.

And when you're reducing the calories, you are going to feel like shit and constantly hungry. PERIOD. You can try some diet plan or the best one is just to tough it up.

On a cut myself for the past 10 weeks. Can't say it's pleasant. Goodluck

This post has been edited by axtray: Sep 5 2018, 02:29 PM

if your weight and fat go up together......sound like bulking process for me.

i have a strong feeling that you actually ate more than you burn weekly basis.

did you use app to keep track your daily calories consumption (every single day including sunday)?

you should.

bro,

in additional, you have to add some serious cardio into your weekly workout plan.

a good plan = mixed weight + high intensity cardio.

if you plan to build more lean muscle = weight more than cardio weekly.

if you plan to maintain muscle loss fat = cardio more than weight weekly.

i found that Body Pump / Body Combat are good cardio to start with for men, not so boring like treadmill.

This post has been edited by tkyong1: Sep 5 2018, 02:31 PM

i didn't keep track at all

i just agar agar

i guess something wrong with your meal intake, most probably you ate too much calories weekly.

normally, newbie will see result faster than old bird if do it correctly.

try intermittent fasting. only 2 meals per day.

i believe this is your real problem, just like mostly of us saying = you did not know how much you eat daily, you simply buta buta go gym workout until you exhausted, then eat until you satisfy = this will lead you to nowhere.

result = train smart not train hard.

if you wanna eat more, then eat during your hard workout day, but you must ensure you eat less than that day consumption, otherwise you are back to square one.