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

Hi.

5'7"

65kg

At the moment, using 2 x 5kg plates on a 6 kg barbell.

100 x Benchpress daily.

50 x bicep curl daily.


And still the chest does not grow.

If I change it to 2 x 10kg plates instead.

Will that help/change?

Or I need to start taking Whey?
Also, my love handles are still there.

I guess I am not eating right.

Need to lower my daily calorie intake.

TQ