about 168cm

That won't make a difference . Check your food intake (CALORIES) . People focus TOO MUCH on the content but neglect the AMOUNT. Do you know what your TDEE is ?

You can go on a low carb diet or eating "clean" , but if your caloric intake isn't achieved, you won't see results. Period.

is it necessary to eat clean on alternate days? or must it be daily? I downloaded the myfitnesspal app to count calories. its not that accurate but will continue to try.

I wash my plates and utensils before i eat waffles, ice cream, pizzas, etc. I eat very clean. Btw not trolling, dead serious.

you have cheat meals every weekends?

dont lie.
since when u wash plates? u probably eat them too

everyday's cheat meal for DL . Btw , let's not forget adding detergent into your steam chicken (eating "clean") and brown rice.

Jokes aside, eating 'clean' is not necessary if u wish to lose weight (it's completely BS) . Eat whatever you want (in balance) and track your intake. All the best .

I am trying to change my diet from white rice to brown rice. Eating less fatty meats and less oil less junk foods less fried stuff no soft drinks less sugar drinks.

I want to lower down my visceral fat. I took a measurement from the omron machine last week at the gym. It was 11.x . It's in the high section. Kinda worries me

you still don't get it...

Google IIFYM

I get it bro. Can eat suit if it don't go over your calories you need daily .

I am just saying visceral fat is high as it is more prone for me to get heart diseases and etc.

Just wanna lower it down

11? and what does that machine say ur bf % is? close to 30%?

i think white rice vs brown rice will make very little difference to u.
just concentrate on working out more.

I used the omron machine. Not sure how effective it is. They have two measurements for bf%. Total body fat percentage is 23%

Then total subcutaneous fat whole body is 16%. Total skeletal muscle whole body is 32%.

This had no plate.


This had no plate either

From the pics, i think i will just binge-eat pizza and white rice haha

Furious Pete of Malaysia lol

dam right brah

You ain't lifting heavy enough.

Also watch your diet. Are you eating enough protein daily? Are you having enough sleep?

1. Read the 1st post pls.
2. https://forum.lowyat.net/topic/371250 <-- Get a proper workout routine.

Seriously, I thought you were trolling when i saw that 100reps of 10kgs benchpress.

This aint Saitama shiz yo.

You are bench pressing 26kg or are those barbell curls?

With such light weight, even 1000 bench presses won't do you anything. Your muscles won't grow when you aren't lifting heavy.

Since you're a newbie, you should try PROGRESSIVE OVERLOAD. Google it.

Try the Stronglifts 5x5 program. It's based on progressive overload and uses COMPOUND EXERCISES (drop the curls !)

Start from 20kg bench press. Do it 5 sets of 5 reps.
The next time you come to the gym, add 2.5kg. 3 gym days a week, you're already lifting 27.5kg and at the end of 1 month, you're lifting 50kg. It goes on and on...