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 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.

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.

bro, did you eat nasi lemak / fried mee for breakfast?

bro,

avoid nasi lemak as breakfast.

whole meal bread with or without think spread might be a good substitute.

maintain weight is not pleasure (i believe most of us here will agreed with me), it is all about tough mentality and consistency.

i always tell my friends = if a person can keep their weights for a very very long time = this guy is mentally tough guy.

he said both not going down, instead both going up lol

A good plan = a plan that you can live with it like forever until you age 80.

You have to find a plan that you are comfortable.

if your weight at 94kg never go down anymore, meaning that this is your body comfortable weight. You have to change more thing in your life style to make it change again. This is normal. We have to keep changing thing up and down sometime.

i myself facing a problem for months already....

my body fat is now stagnant and refused to go down further....i think i am at the bottleneck..

HI bro,

Thanks for your advice.

I m thinking the same too, it will be a long boring processes....lol

Overfloe is right. Spot reduce fat not possible.

Full body exercise = weights (calories burned) + cardio (calories burned) + proper eating (calories control) = result.

You may consider include Deadlift + Kettle Bell Swing in your workout, really good for full body.

This post has been edited by tkyong1: Sep 13 2018, 12:37 PM

You may try doing 1000 kettle bell swing a week, build into your weekly workout plan.

Should see some positive result if consistently doing it for months.

i prefer increasing activities...for health reason mainly.

if increasing caloric deficit, it may cause the possibility for the body to readjust the balance, then the circle come back in, it is really no good for the body in the long run. our body is very clever, if you consume less calories in the long run, it will do whatever it can to lower metabolism to keep you alive healthly.