I am getting fat guys I join the gym one year ago my baily not going down.
I am 5"8 and 190 lab I need at list 175 help me everyday I do running like 4 mile eat right what the hell going to me


Help I need good answer not fuckinggg funny...

 Lift weight to lose weight. 

The more muscular you are, the more calories you burn.

Avoid white rice. white sugar. 

Drink LOTS of water. 

Eat a LOT of lean protein. 

Avoid alcohol. 

Run.

Walk.

You didn't gain a lot of weight in 4-6 months, you won't shed it easily either. It'll take time but you can do it. 

seems like hormonal imbalance to me.. go see your doctor.

breakfast eat white egg and buckwheat
lunch eat salad and juice meat
night drink lot of water then go for run
come home watch ur fav drama then sleep

lol

 On top of what footyfan said, sleep well and do swimming.

thapa kaaji, if you are eating well and doing regular exercises, you shouldn't be gaining weight. like bittertruth said, there might be some problem with your endocrine system. since you said that you'r belly is still popped out (aka fat accumulation), i'd guess there's something funny going on in your liver, pancreas, or thyroid glands. eat a healthy and balanced diet for few weeks (in case you are not doing that now) and see if things change. if not, go see a doc or an endocrinologist.
btw, if you drink, quit it.

eat 4-5  times a day ,and limit it to about 3-400 calories each time.
if you are not allergic to caffeine, drink a cup of coffee .
try to avoid sugar consumption 
lift weights
Dont get dehydrated.
Sleep well.
Try to maintain your posture if you sit on the same place for long time ( at work or class).
Avoid eating before you go to bed
Avoid junk food and Beers. 

here I agree with jantaree, 100% ..

Thank you guys very good tips.
Now I eat big breakfast boil egg 6
Lean protein 25 g

Lunch chicken breast broccoli and fruits apple

Diner salmon vegetable lentils and one glass fat free milk
Some fruits


This week loose my belly by 2 inch 10 lab thanks god

In the morning heavy weight training with trainer

If u workout that much and still struggling with weight then it sounds like u have hormonal imbalance like someone up there said.i would suggest checking for hypothroidsm . Look up the symptoms at mayo clinic or some other good website.

 Any progress? 

thats really suprising: running 4 mile a day and eating well and still not losing weight. There might be hormonal imbalance. you might have to check out with doctor. best of luck.