Over training?

Slow burning food......... P4P higher energy food.

1 bowl of brown basmati rice (less)

=

2 bowls of white long grain rice (more)

 

How long have you been doing this training?

 

That's pretty much what it's all about.

you will progress and gain strength up to a point. It isn't optimal to you getting to squatting 250kgs but that may not be your goal. If you want to get a stronger body of course you won't get weaker strength training even once a week. But when you get to an advanced level it will be a slightly different matter if you progress well or at all. But again, that may not be your goal to get to that level, or you need to, or anything like that. If you are making progress stick to what you are doing ALWAYS! Until you don't, then change something.

 

To lose weight?
stop eating **** foods and eat a bit more intelligently, its different in each case though.
Sometimes its mainly up to the person's weigh in and last week/few days weight manipulations if they are at a very low body fat, etc.
What do you weigh, what do you want to weigh, what is your current diet, what is your training plan, why do you want to lose the weight.

 

To fight at 57kg? Or walk around at 57kg?
"Sandwiches" are not necessarily healthy, mayo, white bread, if they are shop bought etc make them a poor choice broski.

 

if you want to fight at 57kg you can walk around at 59-60kg no problem.
Week of your fight you can sort that out, no problem.

So I think don't worry about it.
If you go to 62-63 then eat less carbs on your off days, or if you don't have any off days, that needs a bit more attention. But if it means starving yourself and performing badly and feeling like trash, there's no real reason to stick to a weight class just for the sake of it.

 

how tall are you anyway?

 

You're 19?
I haven't grown any taller roughly since I was 16 or 17 but that's just me, maybe 1cm or something. Pretty consistent in my measurements since then though. I am 22.