you eat too little. if you even want to come close to any good looking guy's body ur gonna have to eat at least 5-6 proper meals a day. eat healthy food sources like nuts,eggs,meat,oats for snacks.

just for the record if you eat a lot and train hard you do NOT get big like the hulk. you'll gain muscles SLOWLY. itll take time, if ur going to be afraid to eat too much then u may take up to 1 year or more but if you're not you can even achieve your goal within 6 months. u have to commit at least longer than 3 months with discpline. it isnt something that happens overnight. also depends on your current size. and currently whats your bodyweight and height?

ok so u basically wana cut n gain muscles. try to reduce your carb intake first. no, try to get almonds or walnuts. if really cannot then only buy those tong garden cashew nuts or peanuts. you should make sure u eat at least 1-1.2g of protein per pound of bodyweight. 1kg = 2.2 pound. do the math. try to eat more eggs and meat.

the only time you should eat rice/carbs is before and after workout. before to give u the energy. after to feed your body cuz it is dam hungry it will burn whatever u give it. if u dont give it, it will look for other sources ie your muscle glycogen.. u dont want that.. your meal should look like this, if you're busy.

bfast - whey shake + 3-5 eggs and mebe 1-2 slices of bread
snack - almonds/oats/eggs/tuna sandwich (whatever is convenient for you)
lunch - mix rice, less rice or no rice, more vege, even more meat/egg. should be 0.5:1:2 ratio
pre workout - sandwich or something with protein
post workout - mix rice, same as above but ratio can be 1:0.5:2
dinner - vege and meat
supper/pre bed - oats + eggs

something like that. just try to achieve the protein amount u need. but dont go hungry, and only eat carbs before and after workout. about your lipo 6, i dono cuz i don take lol. u can ask the other sifus though. im sure they have experience.

try not to fast before gym. the body absorbs protein the best after workout and right when you wake up. you may want to wake up earlier abit. or try to take half boil eggs cuz u can 'drink' them down thats what i do. take liquid protein in the morning. if don have time, take meal replacement shakes. sometimes i take, but only when i really don have time. yeah hit the mill first, remember to increase resistance every time u do cardio. start light for about 5 mins to warm up then 10-15 mins with resistance.

your body gets stronger after every exercise, and faster everytime u run, so ur resistance must increase (even if its just a small increment) if ur gona sweat.

Radient or gradient?

i saw one uncle at the gym i go wearing the type of glove they use for cabut-ing grass. RM2 per pair ii think.