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78kg is 172 pounds for those who appreciate the conversion. Okay cool, so you got a bit of training time and you pin pointed your main issue, which was diet. Low protein intake while also overeating...

Are some of the foods you're eating very calorie dense? You could be tracking inaccurately. For example, your 40g of cheese is really 25g, your 6 tbsp of raisins is really like 5, your tbsp of oil is...

Getting enough vitamin E through diet alone.

Consistently hitting a great omega 3 to omega 6 ratio.

Hitting 5 protein rich meals with even spacing throughout the day. Sometimes it's 3 or 4,...

Assess your individual response to coffee.

Does it interfere with sleep? How long before bed do you have to cut it out to fall asleep normally? Does it worsen your recovery because of this? Does...

Go to the store and nerd out a little over the nutrition facts of various breads. Pick the bread with a higher protein per calorie ratio. This varies substantially. My personal favorite bread right...

I would personally recommend upping the carbs. You'd likely get a small performance boost as opposed to upping the fats. There is also a higher thermic effect of carbs vs fats, so in the case that...

To answer the main thread question, yes. I try stay under 300 or 200 mg per day. There are sometimes random days when it's higher. In the past, I would sometimes eat up to 2 grams of cholesterol per...

Here's my opinion.

In general, the higher the fat content of dairy, the more hormones that dairy product contains. Here is an article on this.

anabolicmen.com/ milk-testosterone/

With milk...

I'd recommend a stylish cheap watch that you'd enjoy wearing outside of the gym, as well as one with a stopwatch function for timing your rest periods.

I own several good looking yet inexpensive...

Yes, you can "get bigger" without putting on much fat, and even while losing fat. You need a positive nitrogen balance. So lots of protein. Time it before and after your workouts and throughout the...

My man!

You need more protein. Period. 100 grams is not enough, unless you weigh 100 pounds or less. You need even more in a deficit! Also, the "thermic effect" of protein alone will help you...

Hey good call.

But there is a slight middle ground also. "Fats" doesn't have to mean fried food, olive oil, butter, etc. OP could also just try eating something like peanut butter, which is 14%...

The best food choice suggestions have been mentioned above me.

In your situation, it sounds like your parents do not fully understand how helpful a higher protein diet is for working out, putting...

Here is my advice for your situation. Personal experience-based.

Eat foods that exit faster for working out abs while eating more within your 24 hour daily window. A couple of dried prunes with...