being a silent reader for a few days and decided to share my daily meals and activities.

i'm male, 24, weighing 60kg and 157cm..
being reading through the previous pages and i know that my bmi is in the ideal range but my goal now is to reduce my body fat percentage because currently having an ugly looking belly fat.

my diet plan :

breakfast - 3 in 1 oat cereal drink and 2 slices of wholegrain bread

lunch - half plate of white rice, lots of vege and ayam kurma (only chicken, without the gravy)

dinner - two slices, sometimes three slices of wholegrain bread with an omelette...

doing jump rope for every day, about an hour except on weekend..

am i on the right track or do i need to add more nutrients in my daily meals..
i hope all the sifus here can guide me...

well my friend, its not my intention to do so.. by the way, good luck for us on losing weight...

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.

Trust me when i say i know my Shit. Like I.said, my sis and i don't do cardio, we eat pancakes, chocolate chip cookies and waffles on weekends, no fat burners. No starving. And my sis is more ripped than me. You can do it. Flexible dieting, calorie counting and weight training is the key.

I was 45kg iny teens, then overweight at 93 kg, dropped to 70kg and maintaining single digit bodyfat year round. So i had a skinny phase, a fat phase. I know how you all feel. Been there done that. If i can do it so can you! Have faith.

Stickies i posted up in the bodybuilding section.

10%-20% of TDEE.

Sorry don't understand your reply..