I need advice on daily diet. Currently, im working out for 5-6 times a week. Im about 84kg 170cm.

The meal list:

i. Breakfast - 3 Egg white, 3-4 pieces of tofu, and potato

ii. Lunch - White rice with veggies only

iii. Tea time (4-5pm) - 2 piece of IGO cookies, with those seeds ( i bought it from supermarkert)

Then i'll start work out ar, nd 7-8pm

Usually, i take one scoop of muscletech before workout and 1.5 scoop after workout.

As for dinner, after big cup of the protein shake, i cant really eat anymore

Most of the time just bread with peanut butter or IGO cookies.

So, when come to weekend,

I'll take 5 Egg white for breakfast, plate of rice with veggies and chicken breast, as for dinner, usually chicken breast and fish fillet and veggies.

Currently, im working and im not really able to prepare much food during weekdays. So, i just eat whatever i can buy from the supermarket (usually biscuits, wholebread, can tuna)

Kindly advice because been working quite hard in the gym for some time. Can see the result but, my dietary plan swt =.="

currently im +-83kg. i try to go around 78kg cause i stil very fat T.T so don't dare to take so much of food

I try not take rice or any source of food which high carb cause many ppl ard here saying that those food really bring fat to you..

Hwever, i'll work on it.

Thanks bro.

No pain no gain !! but right now, very pain but no gain