You my friend just made me feel fatter. 158cm and 70kg. This is my weight after a 2 week diet and exercise program.

Oh... if you can, ditch the 3-in-1. Take oats + low fat milk or fruits. Natural and tastes good.

You only do jump rope? Try HIIT for more effective result.

https://forum.lowyat.net/index.php?showtopi...post&p=64838440

If you don't read, you'll fail.

My suggestions :-
STOP cardio. Why? If you use cardio, you don't know if it's your diet working or just cos of the cardio. NEVER do both cardio.and calorie deficit. 1 variable ( is easier to tweak) which is your food take compared to 2 variables (diet and cardio). Once you get diet right, THEN cardio to shed stubborn fat.
2. Calculate calories.
3. I'm anti cardio for fat loss, I'm or cardio for hearth health. BIG difference between weight loss and FAT loss. It should be renamed fat loss thread.
4. Make dieting fun. Nasi lemak or cheeseburgers are allowed IF it fits your total caloric daily intake.
5. Flexible dieting. Not avoiding foods you like but not going crazy on them either.
6. Don't rush..The slower you lose fat the longer it stays off.
7. Brown rice and white rice, no difference. It's cals in vs out which matters.