Why I am not losing fat?

[kasparzi]

Hello.
I am 21 years old, my weight is 80 kg, I am 1, 85 m tall and I have 15 % of body fat.
I wanted to lose body fat and gain muscle but instead I only gain fat. I dont understand what i am doing wrong.
A litel bit about my activities and what I eat.
I work in production so i have to be on feet most of the day.
I usually get up at 03:00
03:10 eat two boiled eggs
08:00 eat 200g of curd (45kcal/100g)
10:00 eat 200g of curd
12:00 eat 200g salad, 100g chicken
19:00 eat 150g tuna, 150g chicken, 300g apple, 100 carrots
22:00 go to sleep

I go to the gym about 3x a week
when I am a the gym

15 minutes running at 10kmph
15 min on bike
and some weight lifting (I usually go to some random machine and work out for few minutes. (would really appreciate if some one would help me to make workout program))

Now I want to try a new diet
3:10 - 2 boiled eggs
08:00 - 100g tuna
10:00 - 1 apple, 1 banana
12:00 - salad, 150g tuna, 150 g chicken
18:00 - salad

So what I do wrong? Becouse i am just gaining fat not muscle

[SocratesTX]

Calories in vs. calories out. Eat less calories than maintenance and you'll lose fat. UNless you're talking newb gains, there is no such thing as gaining muscle and losing fat at the same time.

[SpaceButler]

I came in and decided to contribute because you spelled "losing" correctly. Reps.

I'm not one of the veterans out there, but your diet looks pretty skimpy, and you probably don't get enough rest. Those things in most situations might just be splitting hairs, but you're somewhat lean as it is, and you're going to want as many advantages as you can get.

i.e. If I had to wager a guess, it's that you're telling your body to cling onto its energy stores as hard as it can.

[Il_Dago]

(would really appreciate if some one would help me to make workout program)

If only there was a website with a listing of articles on beginner workout programs...
http://www.bodybuilding.com/fun/bbin...orkoutPrograms

And if only there were a database that shows how to perform the various exercises...
http://www.bodybuilding.com/fun/exercises.htm

[archepic]

First of all don't expect ANYTHING if you sleep 5hours per night. Also, some weight lifting like 30min 3x per week of a random machine with a random weight is almost the same thing as NOT lifting. Search for the difference between training and working out.

Hello.
I am 21 years old, my weight is 80 kg, I am 1, 85 m tall and I have 15 % of body fat.
I wanted to lose body fat and gain muscle but instead I only gain fat. I dont understand what i am doing wrong.
A litel bit about my activities and what I eat.
I work in production so i have to be on feet most of the day.
I usually get up at 03:00
03:10 eat two boiled eggs
08:00 eat 200g of curd (45kcal/100g)
10:00 eat 200g of curd
12:00 eat 200g salad, 100g chicken
19:00 eat 150g tuna, 150g chicken, 300g apple, 100 carrots
22:00 go to sleep

I go to the gym about 3x a week
when I am a the gym

15 minutes running at 10kmph
15 min on bike
and some weight lifting (I usually go to some random machine and work out for few minutes. (would really appreciate if some one would help me to make workout program))

Now I want to try a new diet
3:10 - 2 boiled eggs
08:00 - 100g tuna
10:00 - 1 apple, 1 banana
12:00 - salad, 150g tuna, 150 g chicken
18:00 - salad

So what I do wrong? Becouse i am just gaining fat not muscle

[PickItUp]

First, how do you know that you are gaining fat? Make sure that the weight gain is fat before you assume that it is.

Also, you aren't eating enough Cal IMHO. Your metabolism is likely slowing as a result, so your efficiency in burning energy is suffering.

I also see no need to wake up at 3am...and then wait almost 5 hours before eating again. Two eggs are not supposed to hold you over for 5 hours.

[archepic]

First, how do you know that you are gaining fat? Make sure that the weight gain is fat before you assume that it is.

Also, you aren't eating enough Cal IMHO. Your metabolism is likely slowing as a result, so your efficiency in burning energy is suffering.

I also see no need to wake up at 3am...and then wait almost 5 hours before eating again. Two eggs are not supposed to hold you over for 5 hours.

plus 180cal of curd for 4 hours...that makes around 380 cals for 9 hours to start your day !

[kasparzi]

First, how do you know that you are gaining fat? Make sure that the weight gain is fat before you assume that it is.

Also, you aren't eating enough Cal IMHO. Your metabolism is likely slowing as a result, so your efficiency in burning energy is suffering.

I also see no need to wake up at 3am...and then wait almost 5 hours before eating again. Two eggs are not supposed to hold you over for 5 hours.

Until I get to work it`s already 6 and then I need to work for two hours so I dont have time to eat after 3:30.
Ok, so I need to eat more, but what?
P.s About weight lifting I am going to read and gonna make a workout program.
P.p.s how meany hours i need to sleep? Maximum I can get is 7 hours, is it ok?
P.p.p.s sorry for my english
Btw I dont what to get big muscle, and i think most of workout programs which i can find here is for bulking up

[SpaceButler]

If you used a "bulking" workout plan, and still ate at a calorie deficit (though not a huge one), you will lose fat.

Your exercise yields results based almost entirely on your diet.

EDIT: If you haven't, I would go over to the Nutrition board and read some of the "Best of" threads. A few of those have great lists of foods, and methods to determine what you ought to eat based on your goals.

[PickItUp]

Btw I dont what to get big muscle, and i think most of workout programs which i can find here is for bulking up

I don't see this as being your problem. You need to eat lots of calories to bulk.

Take snackable foods with you to work so you can open it up, and eat it fast.

[kasparzi]

I don't see this as being your problem. You need to eat lots of calories to bulk.

Take snackable foods with you to work so you can open it up, and eat it fast.

how much calorie approximately should I intake a day?

[Vietgoboi]

how much calorie approximately should I intake a day?

Who knows? Why don't you experiment with 2000 calories for 2-3 weeks, everyone is different.

[Throwback]

This is an over simplified explanation but too low calorie for too long will wreck your metabolism. Also, 15% bf is already pretty low.

I think you'd do well to have a good heavy eating day or 2 (slightly above maintenance) and then cycle back to low calories. Many people have great success with depletion/carb load/re-feed cycles... they work very well if you're starting with a low % bf.

Also.... get more sleep