Losing fat isn’t overnight. Like Yostray said, 9lbs in 3 weeks is actually good. After you lose X amount of weight you may need to cut your calories down again by 1-200 per day, or simply add more cardio to your regiment.

It’s not rocket mechanicstry, people just tend to not stick to it or lose sight of their goals.

any tips for a girl who wants to add some muscles ?

steroids?

try HMB (β-Hydroxy β-Methylbutyrate) - 6g in 3 doses x2g per day with meals ... that should protect your muscles when dieting

like we know your body weight?

anyway.some basics...find ur protein based on your bodyweight(kgs x 1.5 = xxx gr of protein)

around 150 grams of carbs and rest fats..should be around 60-70grams of fat.

pick TOP food,not trash.dont trust things you see in the internet like IIFYM and crap like that..doesnt work.

and top food choices,will be, EGGS,OATS,Lean beef,chicken if you want,rice,potatoe,tuna,peanut butter,olive oil and some almond milk if you want or water for your oats.

for vitamins,go for some salads and multivitamin.

as for the gym...a barbell and weights is what you need for the basic movements,which are,squat,DL,bench press,bb rows,ohp,dips,chin-pull ups.

gl

/e. and btw, 1 kilo / week,its good enough to lose.

This post was edited by kalhmera on Sep 9 2018 11:52am

well put.
after i got out of hospital for 8 months i had some weight i wanted to lose and did literally exactly this and i cut my bf from 19 to 13% in 6 months

this

I would just add on top: log food. everything you eat. Install some of food loggers, like MyFitnessPal (I use free version, its sufficient). Get a kitchen scale and be precise. Log really everything. You will learn a lot from it. You will find out how you underestimate real portions. Eat rice and whole grains. But carefully, put evening prior raw rice into bowl of water and next day wash it thoroughly and cook in fresh water (especially wild/whole grain rice is known for higher amounts of arsene, which you get rid of by washing it).

First few weeks while you learn amounts of food, eat only home prepared and clean food. Later try to avoid restaurants as much as possible too. Hard to estimate macros in restaurant food. If you have to go for restaurant, choose something that is always easy to identify. Grilled meat, no sauces, salad without dressing and any seasoning (oil etc.), you can add that on your own. Control food you eat.

And most important, cut your calories intake by approx 400kcal under your basal (basal will be somewhere around 1900-2200kcal depending on your activity level and lean muscle mass based on average). Don't go way below 1700kcal, you start to loose also muscle mass then. Do also (with resistance training, strength training etc.) 1-2x per week slow long cardio sessions (1x 30 mins, 1x 60+ mins) in easy pace (pace where you can easily conversate) - do fast walking, slow jogging, bike, swim, choice is up to you. If you have smart watch with HRM, aim for easy/low aerobic/HR zone 2 (https://www.active.com/fitness/articles/how-to-calculate-your-training-heart-rate-zones). 30 mins cardio helps your muscle to recover and 60+ minutes (progressively go, start with 45 and each week add 5 mins to up to total 90 mins) teach your body how to utilize fat as fuel. Strength training builds you muscles, which increase your BMR (basal metabolic rate). But strength training itself works only on sugar metabolism, you need to activate also fat metabolism for easy weight loss.

For myself I found out easiest way was to train pure running for 1 year (incl. sprints etc, I googled for 5K training plan, when I finished it, I went immediately for 10K, after that I went for 5K intermediate, then 10K intermediate). When I lost fat by running and restarted my metabolism, I started to do bodyweight training to build up muscles. Now I run just to maintain my fitness level (1-2x per 2 weeks long run and sometimes sprint).

But that is me, I'm not telling what worked for me will work for you too. Good luck!

No fruit after 5pm

Don't eat carbs and fats in the same meal

Tdee calculator, 500 cal deficit.
Eat clean, lift heavy.
2-3 cardio sessions per week. Optimally get to about 10-15 miles per week.
Will take 8-10 weeks.

Body composition is most important here. Goal is more LBM, less bodyfat. Straight up.

carb backload in the morning with juiced kale while intermittent fasting 23/1

don't forget to eat gluten, soy and dairy free