thanks for the advice..

vary my diet.. thats why i ask.. cause i dunno what else should i eat.. my friend told me only take chiken and fish.. so i eat sosej, nuget and stim chiken..
any suggestion on food and the amount of it..

oats = quacker oat?? without sugar and milk is it?

so the best exercise is walking. jog is it?

It is impossible to get anyone to consume 4-5 meals instantaneously

I suggest taking baby steps

Week one: Eat breakfast wthin 15 mins of getting up. and start drinking a post workout shake

Week two: Introduce a mid morning and mid afternoon snack - one can be a shake, one should be fruit/nuts

Week three: lunch should be protein and vegetables (we're now at four meals per day)

Week five: dinner should be protein and vegetables

Week six: Add something else...

You get the picture. Basically it's one thing each week and you start "snowballing" the goals together. By week five WOLA ! you are essentially eating 3 supportive meals per day and 2 snacks.

Good luck in your fat loss too chicaman, I was about your weight at 180+ cm as well prior to my fat loss

Something interesting
Steel cut oats = Groats (Whole oats) that have been chopped to small pieces and takes a while to cook and I don't remember being able to buy it here
Rolled Oats = Groats that are steamed and flattened with huge rollers so the cooking time is minimized
Instant Oats = Groats chopped, pre cooked, dried and smash with a huger roller, all this processing kills traces of original texture and flavour and reduces the overall nutritional value *for instances the GI value