what did u eat actualy?

roughly estimate if 1 plate of rice is 200calories then vege (70-100 calories) so dinner only u take less than 400 calories. what is ur targeted weight loss and also ur calories intake? u can go extreme diet where u take less than 1000 calories intake n burn 10-15min exercise with heart rate more than 130 per min .

haha , quite skinny . my friend that height almost 90kg. well if u wan to keep ur muscles firm then need to take higher calories intake. take as much as u can! . as long its not calories deficit which can result in eating ur muscles. if i were u i would be more caution about my cholesterol level than muscle.

mamak food. too much minyak woo .

i dono whether u like it, i eat oat if i feel hard to breath when do HIT.

do u exercise or just cut calories intake? this is for breakfast/lunch/dinner? im asking this coz, u burn more in the morning rather than late in evening. if this is dinner then it is ok.

if u wan to fit ur macros to lose weight, just cut carbs n more protein. lower carb intake then high protein and lower fat. each of this macros accumulate to total calories, so becareful with what u eat. it might seem small amount of food but high calories intake.

u burn more fats if u do afterburn exercise , u can checkout at youtube for afterburn exercise, usually hit/interval training.

usually body will burn more during morning and evening. if u exercise at night , u will burn less but its ok , we dont have time to do at evening coz of traffic jam. if i were u , i will avoid any food at night coz after 6pm if u dint burn the calories it will turn fat . i never eat supper , if i eat heavily also during breakfast and launch and skip dinner, my bodyweight is maintain. if i skip launch n dinner , only breakfast. i can reduce my weight. haha.

u take protein from supplement or raw food? if u love fat, try low carb diet and eat fat. but don do this more than 1 month , later body rosak

lets say u have 2200 calories burn during a day. in the morning u may burn 600 by doing nothing later on at afternoon burn 500 more and late evening maybe drop to 400 etc.. if u take food exactly as ur calorie burn u will not gain nor lose weight. so in our cases in which we want to reduce weight, so we drop the calories intake to 1200 calories. which by doing no exercise also can reduce weight, but of course this may need to have a couple of months to see the result. If i am not exercise i will putting this as a guideline, if i eat over 6pm, my body is not burning more efficiently during morning.

i agree that u said u will loose fats and add on fats at the same time. but do u agree that u burn calories that u eat for the whole day before exercise? if u workout and take supper later at night , u need time for the food to digest and break down into small things before u can start burn the calories.

if ur veins is popping out and ur obliques become visible, then u maybe in targeting a lean body right? how many years have u been discipline urself? it take a lot of effort to become like that. do u bulky first then go into cutting? or u start from thin to bulky then cutting