What you eat if you did not eat rice?

3 time per week meaning 3days/7days.
1 set 12-15 pushing limit x 3
total 135 in weeks.
you gonna push you limit make until 200, if cannot try 150. and try running more than 10min

Before I start my workout, I will run for 6min on the machine.

6 min??damn...6 min just 20-30 Kal burn...try this...
2 min walk 2 min run 2 min walk 2 min run ....done this like 30 min....then ur fat burn more fast...or 3 min walk 5 min run...and carry on...until 30 min...

1. Summary here
2. Links here
https://forum.lowyat.net/topic/1398766
https://forum.lowyat.net/topic/367750
https://forum.lowyat.net/topic/371250

3. Points from your post
1month - too short to judge, if you want it fast, fat removal surgery gives you instant result
avoid sweet food and drinks - https://www.instagram.com/p/BZOydUNhDVZ/?ta...-by=darklight79
9pm - your calorie in out matters so much more than meal time
avoid eating rice - https://www.instagram.com/p/BjEgnvaAGMp/?ta...-by=darklight79

Just to make sure, how do you take the reading? Instead of relying on a single reading, make sure you measure your weights everyday and make an average. Weights fluctuate every single day by as much as a few kilos.

Too much sugar intake

track your calories and track it well.

like i mentioned earlier, you are probably eating more than your deficit target.

and.. add more intensity in your workout.

good luck

stay consistent

don't add your exercise in myfitness pal

I think it's a normal reaction of our bodies when it first subjected to strenuous exercise and diet. It thinks you're starving and trying to hold on as much weight as possible. Whatever you do currently just try to double them up.

It does not matter now. Your calorie in out is so much more matters than what time you eat. You gotta know how to walk properly before start thinking how to fly right?
Don't overthink and overdo things that are unnecessary else you'll get burnout real fast, because there are many details when you want to optimize every single thing, sustainable eating habit is what you should be focusing now.
Fitness will take your entire life to adapt and maintain, it is not like go ham in 90 days to get 6 packs then you can "automatically" keep it forever.

IIFYM
https://www.iifym.com/iifym-calculator/
That's normal. Your body will start to crave for more food because you increase your exercise level, you body wants more energy to survive itself, it is very logically reaction.
Our body only does 1 thing, Adapt to survive

If you know how much you need / can eat, you won't be worrying about "oh shit, i eat too much, oh shit i eat too less"
Worries, fears come when you do not know where you are at, what's coming.

eat vegies

they are so low calories you can eat a bowl full

avoid nuts coz they are calories bomb

i used to weight more than you,
after 2 years consistent, now sitting around 80kg

if your weight and fat go up together......sound like bulking process for me.

i have a strong feeling that you actually ate more than you burn weekly basis.

did you use app to keep track your daily calories consumption (every single day including sunday)?

you should.

try intermittent fasting. only 2 meals per day.

i believe this is your real problem, just like mostly of us saying = you did not know how much you eat daily, you simply buta buta go gym workout until you exhausted, then eat until you satisfy = this will lead you to nowhere.

result = train smart not train hard.

if you wanna eat more, then eat during your hard workout day, but you must ensure you eat less than that day consumption, otherwise you are back to square one.

bro, did you eat nasi lemak / fried mee for breakfast?

bro,

avoid nasi lemak as breakfast.

whole meal bread with or without think spread might be a good substitute.

maintain weight is not pleasure (i believe most of us here will agreed with me), it is all about tough mentality and consistency.

i always tell my friends = if a person can keep their weights for a very very long time = this guy is mentally tough guy.

90kg lifting 10kg....well you need to up your personal best every gym day....you need to push to your limit and feel depleted after every workout to ensure you use up your muscle glycogen to get anabolic....eat about 2500 calories....

OP can close thread. Advice given.

Only biceps?