"i grew to 70+kg and was fat"

So are you now fat or skinny or skinnyfat?

thats when i had mass gainer and workouts that i believe not intense enough.
in general, im on the skinny side. thats why i never did cardio.
its like im trying to gain quality weight...and cardio is like making me lose weight...

8-10 is ok, it is more on the heavier load.

But my personal thought is try to do 12 reps, lighter but stricter on form

This will build more endurance, once you get the form right, then do 8-10. Heavier with nice form

i know what you are thinking now, why i am not growing, why i am weak this and that

but some ppl starts slower, some with blessing genetically (or on roid) will have different result

just continue to work out + diet consistently , you will see result. good ruck

whatre your stats and how long you use to get there?

It's quite difficult to only gain quality weight. That's why I suggest to include both weights and cardio into your program. Do share your complete daily meal plan.

at the moment, i taking 2 protein shakes a day consisting of (2scoops of whey and milk) 1k kcal
lunch time, no particular diet. just eat 700 kcal
dinner, 300g of chicken breast and rice. 700 kcal
(just started this diet though)about 1 week ago.

2400 kcal 182g protein

Can you squeeze another meal? I think anyone who is my height or above (175cm) needs more than 3000 kcal at least to bulk up. Also there is no need to have so much protein.

This post has been edited by internaldisputes: Aug 2 2019, 04:42 PM

cardio is the most important no matter u r skinny or fat..it'll make ur heart healthy

get a personal trainer if u really want to get the result u desired for, he will guide u from a to z

but im currently 67kg and i can feel the fats increasing.

Yep I know but that's the tried and tested way of bodybuilding. Bulking and followed by cutting.

Cut out the milk from your whey. Check the amount of carbs you are taking per meal rather than just total up the calories. I think you should add in another 1 or 2 meals.

You could be carb sensitive. Cut down on your carbs and increase your protein intake.

how much carb do you eat per day? i think im under-eating my carbs. thats why i cant keep increasing the weights i lift

Maybe the majority of the carbs reserve for pre and post workout meals, other meals can be 30-40%.