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Forgot to add, not sure what type of exercises you are doing specifically and what exactly is your goal.

@gwpga17 First commenter has a good point. I recommend changing how you are training. If you are doing the same time of workouts the whole time, your body will plateau. I'd recommend trying full body (instead of the split) and not training to near failure. The number of reps/sets needs to be...

@kayos I recommend googling body fat percentage pictures. You can get within a percent or two just estimating based on the pictures.

@iithebeardii I would reduce to 3 days a week in the gym (with just a goal to be active (walk, bike, etc) for a least 30 minutes on the non gym days. I would start you with a 3 week strength phase with maintenance calories (goal is to maintain your current weight for the next three weeks)...

@kayos Do you currently have an estimation of your BF%?

@iithebeardii Your asking your body to both grow and shrink at the same time. Yes, it is possible to gain muscle and lose fat at the same time but, I recommend picking one as a priority. Many people will do this in phases (like a bulk or maintenance phase and then a cut phase). Ideally the...

@iithebeardii What is your number one goal? This workout plan may be sending your body contradictory signals.

@kayos What happens in 3 months?

@bws1989 The safe rate for loss (that stays off) is about 1 lb per week ( I think in imperial units). So you are talking a few years. So, let's make a smaller goal, 4 lbs a month. How does that sound?

@bws1989 What do you think is a reasonable time frame to get to 75 kg?

@bws1989 What do you weigh now and what do you consider an ordinary weight?

@bws1989 What is your goal?

@bws1989 Have you always been overweight?