For starters, I suggest this:
http://simplefit.org
It's sort of a strength and conditioning 2-in-1 programme. And add the planche and lots of plank/prone bridge into your training.

Woooh, gymnastic training!
Let me go find the link in my blog on how to do the planche (a gymnastic movement), something similar to break dancing. Ah, found:
http://www.dragondoor.com/articler/mode3/229/
(BTW, there's actually quite a lot of equipments needed for gymnastic trainings too. Just that those equipments are not iron and bars. =)

Don't have to worry too much about caloric intake. Break dancing (actually, any type of dance) will burn a lot of energy. I've yet to see any overweight/fat dancers.
But darklight's suggestions of exercises are good.

I wonder how long would it take me to get from my cacated state now into doing a full planche or cross. X^D

Well, I assumed the planche is a darn good exercises. And the link showed how to progress a step at a time. It's both fun and frustrating to even do a frog planche. I tried and gave up. =P

Apalah you. Youtube has got a lot of videos on how to do it.

Yes, that is the simplefit programme I suggested.
If you don't understand it, read the "detailed explanation" in the website. Please read the explanation. Link: http://www.simplefit.org/details.html
What lah, kasi explore the website a little lah.

Push ups is pumping that the pengakap/scouts/kadet remaja do all the time as punishment.

Pull up is to grab a bar, and pull yourself up.

Squat is squats lah. Google 'air squat' and watch the video. It should be by Crossfit.

Plank (also called prone bridge) is damn easy. Link:
http://exercise.about.com/od/abs/ss/abexercises_10.htm
Just hold that position for 1-2 minutes, rest then repeat for 3 times.

All no need equipment. Except the pull up... you can go find something to hang yourself. (not the hukuman mati. It's hanging like a monkey.)

Dan,
No wonder you had such a good body and strength to kick start your body-building.

I'm trying to pick up a few simple gymnastic movements. Maybe I should start with the frog, aye?
BTW, do you know if the Bandar Tun Razak gymnastic centre still alive? I used to train for a very-very short time there as a kid, but missed out the selection because my legs were too scrawny. It was a damn fun place to play around.