Hey guys im just wondering when i do my workouts should i keep on going when my body tells me to stop and keep on pushing eg x number of reps.Or should i go for a number of reps.Im asking this question because my brother said to me if you keep going when your body tells you to stop you loose muscle

When i mean when my body tells me to stop and then keep going i mean by when it's very hard for me to push i keep trying to do more reps after

Lose muscle ? What ? If you have a proper mealplan and you workout like a human being you will not lose muscle by pushing your body to a tight limit. I have 3 workouts today, brazilian jiu jitsu, coordination and functional strenght training aswell as a chest workout. I have no problem recovering from any of thouse, because I know that I am eating enough to support that kind of activity. 1-2 hours in the gym with a half bad mealplan is not enough for your body to dig into your protein storage. If anything you should push your body to the limit to maximize gains ! Moreover, exactly how does your body tell you to stop ? What do you feel ?
"Or should i go for a number of reps" what do you mean ? May I see a workout that you do on an avarage day provided with sets and reps ? Do you know your macros ?

When my body tells me to stop like when i can hardly do a rep but try push myself more

Breakfast

Boil 5 eggs eat 2 whole
oats 50 grams with 2 scoops of protien

Snack
Eat brown rice 100 g
50 grams of almonds

After gym
Drink 2 scoops of protien
50 grams of oats

Dinner
200 grams of chicken breast



All together 1764 calories



Boiled eggx2 = (154 cals ) (10.56 fat ) (12.58 protine )
Rolled oats 50 grams = 194kcal | Fat: 4.00g | Carbs: 32.80g | Prot: 6.30g
Protine 40 grams + (304 cals ) (2.8 g carbs ) (fat 0.6 g ) (Prot 70.6 )
Egg whites x3 = (51 cals ) (0.6 carbs ) (10.8 prot) (0.3 fat )

Brown rice 100 grams = (2.0 gfat ) (71.9 g carbs ) (2.6 g protine )
almonds 50 g = (Calories 289g) (fat 25.32 g) (carbs 9.87g) (prot 10.63)

Oats again with protine

skinless chicken breast 200 grams = (220 cals ) (2.4g Fat ) (46.1 g prot) (2 g Carbs )
3 egg whites again

is my diet but since i ran out of protien i added 2 bananas to my diet

This would be my 3rd diet when i get bored of my other one i got this one from scoobies website

Age / Height?

I'm guessing you're probably a teenager, but at any age - trying to gain weight or increase muscular hypertrophy on ~1750 calories won't cut it. Eat more food!

Well seeing as your goal is to lose fat and you are eating around 1764 calories you are essentially cutting. I do not know how much you weigh nor height or age since it is not on your profile. Information like that is very usefull. Moreover if you are trying to lose overall weight you cannot build muscle and lose fat at the same time with the one exception that you have a lot of in depth knowledge on nutrition. When it comes to losing muscle while on a cut it is best avoided by lowering your calories slowly down to the disered calorie goal. However seeing as you already have a diet that you have been on for a while that train has already left the station. The best thing you can do now is to make sure that you keep your protein high aswell as mid fat and mid or low carb intake.

Finally, if you want to lose fat, the most important factor is cardio. Not only does it burn calories it also grants overall health benefits. Essentially this means that you should not focus on progressing to much in weights in the gym. Since you normally will lose strenght when you are on a cut there is no point in that. To summarize, keep it plain and simple: Focus on on goal at a time, if you are cutting then go on a diet and do some weightlifting and cardio. If you are bulking / clean bulking create a dense mealplan and hit the iron hard with some cardio in between.

Indeed !

Atm im 16 and 5 ft 9 what should i add to my diet so i can gain muscle and loose weight if u can name me some foods to add that would be great

or should i just add oats again in my diet so i get 150 grams of it

Yeah you see, that is the problem. I already told you. You CAN NOT lose weight and gain muscle at the same time without in depth knowledge about nutrition. And it is very clear to me that you do not have that. Focus on ONE goal at a time. I have already provided you the information necessary to cut so you will have to find the bulk / clean bulk in other threads at this site, they are not hard to find.

Thanks man :)

No problem dude.

No 'bulking' or 'cutting' at age 16. Eat to nourish yourself, eat to grow. At your age your priority should be healthy growth, if you were obese that would be another story, but even in that scenario there is no such thing as a 'cut'.