Break Fast-
3-4 Half boiled egg

Lunch
Mix rice. 1/4 rice. 2chicken (breast) . veggie. and what ever is served.

Tea
Dark Chocolate, Fruits,

Dinner.
similar like lunch

Supper.
Yoghurt or 3-4 half boiled egg if i went for gym.

Morning - 4 half boiled egg and 1 milo kosong. ( no sugar no condensed milk this make me super full.)
Afternoon- Normal nasi campur. (1/5 rice - chicken varies. but once a week only i take fry chicken)
Evening - Fruit. Not that much cuz sugar high.
Dinner - Boiled chicken breast, broccoli and another 4 half boiled egg

thanks man for the words!.

about the diet, i should start putting fish and steak?

Basically when u go on a calorie deficit , ur body adapts to those conditions due to homeostasis , however when u bumped in loads of calories after a long period of calorie deficit , ur body adapts to the new conditions again, this prevents ur body in staying in the same conditions , hence breaking plateaus . Correct me if my facts are wrong lol Might not be accurate though .

Honestly i have insufficient evidence to support my theory , but instead i'm applying what I've learnt. I believe it has to do with homeostasis that regulates our body functions in terms of glycogen levels , cell development , etc..  , when we go into a calorie deficit "mode" , our body tends to counter against these conditions , as we know the amount of calories needed for each individual plays important roles in our body , like organ functions , gland secretion , body movement (muscle contraction), etc... A similar concept is this , when we use a weight for a long period of time at the same amount of sets and repetitions , wouldn't ur body adapt to these conditions as well ? Hence , little to no growth , provided that his diet plan is the same as before. Well , what if we revert those changes and increase the poundage and volume , perhaps heavier weight with less rep but more sets or more reps but less sets (however we change it) and again with the same diet (yes, although he might reach plateau again if his diet is crap). I believe such concept could also be applied in nutrition as that is the important factor that powers our body. We're talking about a cheat meal once a week , not a cheat meal once a month , if it is once a month , i don't think it will make much changes .\Like I said , this theory may be wrong , but hey should be fine to voice certain theories.

Plus, who doesn't like cheat meal ? cheers!

chief, means carbs recycling won't work ya?