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 

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

Only so much u can do with books xP

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 =)

Why do you need to do that? There is nothing wrong but if you want to vomit all your food, then go ahead.

I don't have google research to back me up, considering that I'm freaking lazy and always hated research work. However, what I can share with you is my personal experience.

Here is my credentials :


Left : 97KG (5 months ago)
Right : 78KG (2 months ago

Today (WARNING HALF NAKED PIC! MY BODY AINT PRETTY TO LOOK AT)


I'm currently at 73KG (btw my height 178cm)
I can't tell you if it's good or bad. I would just like to physically show you the outcome you can expect from a pure cardio and extreme calorie deficit diet (on some days I barely hit 1000 calories). Could it be better? Perhaps? The muscles on my shoulder is kinda lacking, so I'm planning to bulk up once I've cut down to 67kg. However, despite having most of the days on calories deficit, I still treat myself (occasionally, twice a week) to nice meals with my families, attending mamak, drinking, wedding and birthday parties. There's only 2-3 heavy meals a week won't hurt, just watch out your meals on other days when you're more in control of what you eat.

Did I lose a lot of muscle? Did the muscle loss from extreme deficit affected me greatly? I won't know. What I can tell now is that currently, I'm SIGNIFICANTLY feel much better on my daily activities. 97KG time I used to dread even a short walk from my office to the toilet. Nowdays, I don't even mind taking a 2km walk back to my house from the LRT station (always do this when the traffic was so bad that I'm walking faster than the cars on the road). My body feels great and I hardly feel tired even walking up 5 stories to my office floor, and buying clothes is great nowdays.

I have showed you the method and result based on my experience. I'm not here to tell you what's right or wrong. It's up to you to decide what you want to do.

Oh finally I would like to stress this out : LISTEN TO YOUR BODY! (although I would like you to resist the evil temptations from your stomach, unless it starts to hurt)

Yes I have shoulder issue. Started ever since I started playing the bass guitar years ago. Having 4kg of weight consistently on your shoulder does gives me some posture problem.