Guys.. just wanna get some advices from you guys that know how to train lose weight and gain muscles..
Not sure whether is this the right section though..

Anyway, I'm a male. Weight and height is unknown as I have not measured in years.. 
So now I look like kinda fat-ish like this

  Pinjam ppl's pic   ( Sorry bro )

And I wanna be like from that to a lean shape.. at least with abs that are obvious enough and not under my belly fats and also nice biceps, triceps and chest muscle.

I can't afford to go to gym..

So I just workout/exercise from home.

What I do is:

1) skipping rope - 20 to 30 minutes.. depending on how tired I am on that day
2) sit ups, and some other abs exercise where I lift my arms and touch my leg.. making my body into an U shape, and planking as well.. not like those lie on the floor flat. but my body is in the air except elbows and feets
3) more skipping rope like a short burst of quick repetitions.
4) burpees - 10
5) push ups - 30
6) bicep curls - 30 each hand.. weight unknown as I use stacks of old books ( around 6-8 kg I guess? )
7) tricep extension - 15 ( same stack of books )
8) skipping rope for another 10 minutes - slow and fast burst
Did this workouts every 2 days once.
My diet:
-Breakfast-
Sometimes bread with margerine/ Instant oats ( nesvita ) and biscuits

-Lunch-
White rice with chicken/meat/fish and veges

-dinner-
white rice with chicken/meat/ fish and veges as well

I've cut down on amount of rice intake and increased my meat and veges intake.

What I wanna achieve is like this


My question is; am I doing the right thing?
My waist measurement did cut down by 1/2 inch. So I'm guessing is good.
Advices pls 

no one answer me.. 

For bigger biceps like those, i think you got to invest in some dumb bells

Only so much u can do with books xP

gonna buy some soon..

Hi, i want to ask is 'Ayam Brand Chunks Tuna In Water' & 'Ayam Brand Sardines In Tomato Sauce' do not need to reheat or cook? Can consume it directly?

Yeah, but it would be nice to eat them hot right? Unless you want to make a samwich for it 

If you really want to buy dumbbell and really motivated to increase your mass, I would suggest you buy the adjustable dumbbell



It comes with 10 kg weight and buy a pair of that. Sure, it is going to be costly but in a long run, you're going to save more. And trust me, if you do it right, you'll curl the 10 kg dumbbell in no time =)

Hi, i want to ask is 'Ayam Brand Chunks Tuna In Water' & 'Ayam Brand Sardines In Tomato Sauce' do not need to reheat or cook? Can consume it directly?

no one answer me.. 

Guys, is it okay to eat right after you workout/exercise? After heart rate is stable and not gasping for air..

Guys, I have a question here, if I wanted to weight loss and lean muscle, should I ignore the weight training? Because I seem gaining weight even I reduce my diet and eating right.

Any best exercise to burn fat in middle body part, such as, chest and belly?

@alien9,

I wanted to lose weight but it doesn't seem to be successful. I don't take any supplement as Uncle Google told me that it gave alot side effect.

You said before that you've been eating right and reduce your diet. My question, why do you think that the way you're eating is right?

My ways is reducing carbohydrates like rices to two spoon, avoiding oily food, calories intake less than 2k per day. Been doing cardio on treadmill for 30 minutes 3 times / weeks. Weight training after cardio for another half hour. During working, walking up to my seat using stair instead of lift. All these doesn't seem good to me.

Do I really need to go for side supplement??

Well, it's either that you counted your calorie intake wrongly (too low) OR you are gaining muscle mass while losing fat mass (which is good) or you need much lower calorie intake to lose weight.