First ever rule, CALORIC DEFICIT
Fullfill this rule before start doing anything else like tabata plank 1000 situps sixpecshortcut bla bla bla

Consume less than you need, lose
Consume more than you need, gain
Unmarketable common sense

How to know how much you need: TDEE calculator
How to know how much you eat: jot down all the food's calories you eat

This is better


Or this

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ok done trolling..regardless RM10 or RM10000, if one dont cut that layer of fat by eating properly and only do all magical abs exercise, one will not get visible abs, simple and FREE common sense

I know this is way out of topic thread but im gonna post it anyway lol.

Just had my first official cheat day. And by that means i don't count any of those macros, servings whatever calories of what i ate today.

For lunch i ate 2 mchicken with dem 2 medium fries, Supposedly ordered two 9 chicken mcnuggets but the order guy took one only lol.

Then later ate 2 personal pizza hut with 2 mushrooms soups and few of dem good keropok lekor

Gt home and ate half of package of coco pops cereal with some of that very sweetness famous amos cookie and scoop of whey.

Hungry again then cooked myself fried rice with 3 whole eggs along with chicken rendang. Had some yossa wafer rolls.

Then dinner ate kfc snack plate 2 chicken thighs and 2 regular cheezy wedges. At home i had some yossa wafer rolls again.

Pics for references. Inb4 all of these meals are nothing to darklight lol