Breakfast,
1 cup of milo

Lunch,
fried noodles or rice.

Pre-WO,
1 cup of Dutch Lady Milk

Post-WO,
1 cup of Dutch Lady Milk

Dinner,
meat, veg and very little rice.

Breakfast,
1 cup of soya bean and yong tau foo.
1 bowl of oats + peanut butter + milk

Pre-WO,
1 cup of Dutch Lady Milk

Post-WO,
1 cup of Dutch Lady Milk

Lunch,
fried noodles or rice.

Dinner,
meat, veg and very little rice.

I'm planning to change my schedule 
My current meal is ( on weekdays ) :-
Breakfast :- EITHER One cup of Raw Rolled Oats and Low Fat Milk OR 3 Eggs fried with olive oil and a cup of low fat milk

Lunch :- One whole chicken leg, vegetables ( either one brocolli or 3 pak-choys ) sometimes add mushrooms/potatoes but not all the time x)

Pre-workout :- 3 pieces of chicken fillet ( breast meat ) those buy 3 rm10 from Giant Supermarket ones and a small cup of low fat milk

Post-workout :- Protein shake, Gaspari Nutrition Probiotic Series two scoops

Dinner :- Catering food ( Small portion, average 2 small chicken drumsticks, 1 cup of vegetables and finger foods like tofu and stuff ) catering very random, sorry

Before bed :- One scoop protein shake ( 3 days per week due to financial problems    )

My current workout routine is :- ( this week workout routine, usually its the same every week. Usually. )
WARM UP
5 mins incline 15 speed 6 jog for 5 minutes

( The reason why there are many 'or(s)' is because of my timing    )

MONDAY
Biceps, Back and Abs day

4 or 5 Back Exercises, 4 or 5 Bicep Exercises, 2 or 3 Abs Exercises
One exercise, 4 sets. FIRST set 14 reps, SECOND set either 10 or 12 reps, THIRD set either 9 or 10 reps, FOURTH set either 8 reps

TUESDAY
Triceps, Chest and Shoulders
4 or 5 Chest Exercises, 4 or 5 Tricep Exercises, 3 or 4 Shoulder Exercises
One exercise, 4 sets. FIRST set 14 reps, SECOND set either 10 or 12 reps, THIRD set either 9 or 10 reps, FOURTH set either 8 reps

WEDNESDAY
Heavy Lifts and Legs
Squats, Deadlifts, Shrugs, bla bla

Current Squats :-
FIRST SET    : 20KGS 12 REPS
SECOND SET : 30KGS 10 REPS
THIRD SET    : 40KGS 9 REPS
FOURTH SET  : 50KGS TILL FAILURE ( Usually 8 reps  )

Current Deadlifts
FIRST SET    : 20KGS 10 REPS
SECOND SET : 30KGS 10 REPS
THIRD SET    : 40KGS 9 REPS
FOURTH SET  : 50KGS TILL FAILURE ( Usually 8 reps )

Then i'll do leg workouts. Calves, Leg Curls, bla bla. Whichever that works my Hamstrings, Calves and the one infront of Hamstrings ( forgot the name, currently stress now    forgive me i sound like a bloody noob )
Current Shrugs ( Barbell Infront )
FIRST SET    : 20KGS 10 REPS
SECOND SET : 40KGS 10 REPS
THIRD SET    : 60KGS 8 REPS
FOURTH SET  : 60KGS TILL FAILURE ( Usually 8 reps )

THURSDAY
Same as MONDAY

FRIDAY
Same as TUESDAY

EITHER SATURDAY OR SUNDAY
Same as WEDNESDAY

And the same routine all over again
Some recommend me to work one muscle per day
Some recommend me to work only two muscle group perday
Some recommend me to work one muscle per day and abs everyday 

What do you guys think?
Go easy on me