Okay 1st of all,I've been going through this forum for quite some time now but this is the 1st time i worked up the courage to ask for your experienced advices.Many thanks in advance =)

so 1st off a little bit about my diet.

im 21, 176cm and 76kg btw.

Breakfast
1 can of baked beans, 1 half boiled egg + 2 slices of gardenia wheat bread

Brunch
1 Orange

Lunch
Broiled Chicken Breast(boneless,skinless), Frozen Mixed Veggies, Steamed Lettuce + 1cup of HL low fat milk

Tea-Time
Marigold Low-Fat Yogurt + Apple

Dinner
Broiled Chicken Breast, Frozen Mixed Veggies,Steamed Lettuce,Tofu

I usually drink water before and after every meal. Roughly 2.2 liters of water per day.And i also take Scott's Fish Oil tablets following the recommended prescription.

My workout routine

Please note i am a student with no gym anywhere within traveling distance. All i have is space,a pair of 5kg dumbbells and determination =p

Cardio:I jog or cycle everyday for around 20-25minutes.
Workout: 5 days a week

Pushups 20x2reps
Bicycle Exercise 20 per leg x 2reps
Squats with dumbbells 15x2reps
Normal dumbbells lifts 15x2reps
Upper arm lift 15x2reps
Dumbbell Military Press 30x2reps
Lateral Raise 15x2reps

Can any1 help me evaluate this diet and workout routine?

and what i wish to know is if with this diet and routine,is it possible for me to go from to something resembling this in 6months - 1 year time?

or is this too ambitious and deserve to be laughed at?

Please advise and evaluate! If you think there is anything wrong with my diet or workout please feel free to point me in the right direction. Thanks!!

This is very achievable. I think 1 year will do it.

u work hard, then 1 year can.
half a year? work super hard.
diet and also...
well, it depends on ur genetic also. wakkaka

go easy on canned food. they contain mercury and high sodium/salt. otherwise your diet looks good

What do u mean normal dumbbell lifts. If that doesnt mean bench press you need to do loads of that..

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Added on February 1, 2010, 9:21 amWhats bicycle exercise? You seem to missed out on abs workouts. Leg raises, bicycle crunches, sit ups. Go easy on the sit ups, focus more on other type of abs workout..

This post has been edited by BingYao: Feb 1 2010, 09:21 AM

1 gallon of water per day. 2.2L is not enough

oo thanks for the encouragement haha


well i hope my genetic is correct =/ if not i guess i can also settle for jz getting fit

i was thinking of changing breakfast to rolled oats with milk and bananas plus boiled eggs. would that be better?

well i dont have a bench but i do bench presses on the floor,not very effective right? =( haha
i think bicycle exercise would be bicycle crunches haha i didnt know what it was called. i was thinking of adding The Plank as another abs exercise,any thoughts?


so that would be roughly 4.5 liter of water? thanks for the info

hmm... it would be best if u can get urself to a gym.
any ghetto gym per entry payment would do.
u need to lift heavy...
not just the dumbell at home.
honestly, from ur pic, i think u aint strong.
so, u better work hard the 1st few months on strength base.
get urself some muscles, b4 u start thinking of cutting.
my suggestion is, pack on some solid muscles 1st b4 thinking further

achievable!! no worries... waiting for ur b4/after pics in a yr time =D

well yeah, if you starve yourself without any effort at all.