There is no magic bullet, no secret diet that will instantly give you what you're looking for. It takes dedication, hard work, and most importantly consistency to achieve what you want to achieve, whether its putting on muscle or losing fat. There is not any one thing that is the problem or the solution. Don't ask what to avoid, or what is the worst, try to focus on what you can do better!
Ten Easy Nutrition Rules for Stress
Top 5 Rules for getting lean- An interesting take on how to hit your goals, get lean, and be healthy through South Park lessons. Create sustainable, fun, healthy, & successful habits to get where you want to get.
F the Scale!!
The scale is useless. Your body does not come down to fat weight and lean mass weight. The math is just not that simple. Your weight is going to fluctuate. It just is. That's how your body works. Every single day there are so many changes going on inside your body that are hard to control.
What you CAN focus on is your behaviors. Eating healthy, meaning proteins, fats, carbs; staying hydrated.
The scale is not the end story, its only part of it. Look at other things, like tape measurements, body fat measurements, how your clothes fit, how you look, and most of all how you feel. Those are your true measurements. Not just a number.
Build Sick Strength
Working on some of these. Definitely a tough time with some of them, but we always need new goals and achieving some of these exercises could be one of them. If you're looking for ideas on things to do, you can't go wrong with pull-ups, rows, push-ups, crawling, & side planks.