1 cheat day a week, sure can eh

Seems everyone have different opinion...

I eat a bit more for these few weeks.. Gain a bit, 1kg.

Its time to cut and exercise

to achieve 16-18%, you need weight training.

pure dieting might help but wont get you in nice shape.

I went gym training 3-4 times. I do weight training...

maintain your diet, don't change it unless u are eating very unhealthy foods, if so, switch to healthier choices.

then next step is that you should start exercising. cardio 20 minutes a day, for 3 days a week, progressively increase until you hit your maximum capacity

what is your weight training routine?
have you practice progressive overloading on ur weight training?

besides, in order to grow ur muscle mass, you have to consume enough protein.
based on what you shared in 1st page, i dont think you eat enough protein.
diet plays an important role regardless losing weight or increase muscle mass.
eat less is not helping, instead it might destroy your metabolism.

This post has been edited by nike89: Jul 25 2019, 05:36 PM

Ya, not enough protein...

Woman need protein? I took collagen only

another one falling into protein scam...
lots of gym goers brag lean body but drop dead in 30s.
heard of Atkin diet, who Atkin was also gym ethusiast.

there are plenty of information can be found in this forum or google.

Every living thing needs protein. I don't think you know enough about dieting and health issues in general to be doing long term dieting.

Keep your macronutrients balanced, eating too little will reduce your overall metabolism. A lot of people are eating empty calories without knowing and they complain about not looking lean enough