I am asking for general newbie advice. This is the forum for that.[/quote]
Well, your advice is as follows. EAT SOME PROTEIN! Stop eating rice and grains without meat. Eat more meat unless you are strictly vegetarian by religious or moral conviction. In which case, eat eggs, cheese, nuts, and anything else with protein.
Stop eating so many carbohydrates and lift harder.
But without a detailed daily outline of your meals it’s really hard to say more than that. Still, you shouldn’t need any more than that to get started. Meat and/or other sources of protein at every meal and snack. No meal without protein, and cut the carbohydrates down some.