there you go :

Menu saya:

8am-roti 6keping+peanut butter
-telur putih 20
-telur kuning 2 12pm-roti 4keping+peanut butter
-telur putih 20
-telur kuning 2
4pm-nasi+setengah ekor ayam
8pm-nasi+setengah ekor ayam
9pm-workout
Selepas workout whey protin 2scoop.
12am-nasi+ayam suku.(sup ayam)

credits to Iron Gym Nasheer

And be patient, don expect to gain lots of solid muscles in just a few months.

Take photo, learn how to measure yourself in order to monitor the result.

If possible, write down your daily intake and increase the amount in your food. You think you are eating a lot, in fact you are not.

I will choose weekends as my workout days. Then maybe one or two workouts on weekdays. I prefer morning workout before going to work because less people around that time. Superset, tri-set or circuit training should not be an issue. At night, you can see people sitting on a bench beside a cable machine and occupying it for an hour. 

Be self-motivated lor...you train for yourself, not for your friends ma.

I don't think people can help you on getting you motivated. Why would you be sleepy in the gym alone? I would be gasping for breath already and I felt most alive when I'm in the gym, I'm always sleepy outside.

I work shifts, (morning and night shifts) and I still hit the gym consistently. I've up my frequency recently and I'm hitting the gym around 5-6 days/week. Working on a pull/push/leg program.

I guess the best way to be motivated is to join a gym that is very near and easily accessible. Mine is within walking distance. So you don't wanna join a gym that you have to hassle yourself to reach.

Do tons of reading, lots of the information is available online. Understand how things work and use the mirror as your best motivation.

If I feel tired and not great in general, I won't go around attempting to break personal records. I'll go to the weight that I can do 6-8 reps. I sometime have to skip a day or two for some personal reasons but rarely

It's simple really, my gym is very near as I said and I'm living near my work place as well. I got off work at 5:30pm and I'll be reaching the gym at around 6 or so. By 7pm+, I'll be done already. And I often schedule my gathering or dinner after that which is just nice cause most of my friends got off work after 6 and they need around an hour or so to reach home. For night shifts, I got home early in the morning, sleep and wake up in the evening and hit the gym at around the same time so nothing is really off sync.

I'll take a day or two breaks if I'm going back to my hometown, prolly jog a bit or basketball. Hitting the gym only need an hour or so of your time.

No problems. Erm, I can't really advice much on any vegetarian diet. But I guess you can find a lot of info on Google. Here