Most probably no, boobs are fat tissue, exercising the area will increase the muscle size of the whole pectoralis major, not the boobs. But it will firm up the boobs little bit.

Yes actually. I didn't really look into any fitness program or diet plan. I just designed it myself cause I thought it might suit me better. I don't know if I could follow any diet plans on the internet due to my scarce knowledge of cooking/foods. I don't really know how to cook and don't know where to buy/eat lean meat or stuff thats usually recommended on the internet.

I created that plan in hopes that I can control my food intake, and basically lessen my calorie intake per day. Would prefer to go to gym to workout, but I don't have any partner (for spotting, I guess) and back in the days, it was my friend whom usually create the workout plan. I'd just follow it.

As for recalibrate every 2 weeks, is there any guideline that I can follow? Or any hints during the 2 weeks, that I need to change my plans?

Well, it's not my first time doing a diet. As I did have a gym buddy past years, I did learn a little bit about planning own diet. Just that back in the days, I'm not exactly committed to doing it. XD
Also, I during my cheat day, I'd try to avoid any sweets such as cakes or cupcakes or ice-cream. Cuz if I'd taste it during cheat day, I might crave for more. Hahahaha. Thanks for the suggesting using air-fryer, I guess it is a good alternative, but I don't really have that at home. And can't really avoid food without oil. Malay dishes use lots of oil in the cooking. The best I can do is try to take it as minimal as possible for now I guess.

If you want effective lost weight, night time is the most pantang rules to follow. i.e . Eat less carbohydrate food, eat more vege, fruits, protein source. Morning shall eat more as you need more energy to start a day. What i notice about people eat excess of rice not only gain weight; but having diabetes problem as well. If can't avoid; try your best to gradually reduce your night time rice consume until your stomach can adapt it. Alternately substitute with organic mihun. Get your stomach empty 3 hours before sleep. Ideally eat before 8pm. Good luck in weight lost. I use my own way and reduce 18kg in 1 year.

Everyday exercise 30 min. Sweat drop till floor. A lot.Let's say that day i eat high calories food. Then i drink hot lemon water. Plus volume up exercise to 1 hr. Avoid eat processed food. Go shop order Teh C Kosong...Bali Kosong...Go out eat mee or mihun soup...Pan Mee etc...Sushi...less oil but nice food...Weekday stricter diet...weekend cheat day...

It's not about rice though. Try increasing mixed veg and boiled potatoes. While reducing the corresponding amounts of other foods. Would that work for you?

Carbs doesn't make you fat. In fact boiled potatoes are really helpful in weight loss diets, as they fill you up much faster and longer compared to meats.

You should instead be worried about carbs that come from more processed foods like breads, biscuits, pastries, cakes, etc. which not only perform poorly in filling you up, but are usually laced with plenty of added fats to make it taste better.

Bring in more measurability. For example, I can pin down 99% of what I eat in a day easily. I start off with a small pack of some silly non healthful wholegrain biscuit in the morning, purely because I'm too lazy to make anything and also it's pretty hectic.

Lunch, I have an adult salad by salad atelier. Mix of boiled potatos, a little spiral pasta, sweet potatoes, bell peppers, beetroot, chickpeas, chickpeas again (protein), avocado, dried strawberries. Dressing can be anything I like, usually lemon avocado.

Dinner if eating out sharing for two, I order fried/steamed tofu with some minced meat, rice, and a big plate of mixed vegetables. If alone I order mixed veg (with extra veg)  with minced meat (just a little) and rice.

An apple/orange/banana as dessert at night after dinner.

Beverages, plain green tea and water all day. Why waste my money on unworthy and unhealthy drinks, unless it's a cup of premium brewed cappuccino or wine or something.

I try to eat similar during the weekends, because health comes first. But I also feel comfortable gorging myself with ice cream and other worthy premium desserts or even going overboard on beer, because I know I'm covered for the rest of the week.

I don't really use the word alot because that's not measurable.  But I'm guessing here that my veg/plants consumption, while it most likely is not enough to meet standard physician/global guidelines, could already be higher than yours.

Keywords are increasing whole plant based foods, consistency, measurability, being specific, and satiety.

Too much of anything could make you fat, lol. Higher carb consumption doesn't. It's a myth.

How about this. Just Google up dietary plans from these two organisations: American heart association, and also Precision Nutrition. You'll see where your diet varies compared to theirs,  you don't have to take it from me

I also don't buy supplement like Herbalife or GNC etc. I rather use money to buy normal grocery and home cook the food. Those food is natural and no additional chemical inside as you are the one who prepare the food. Plus nowadays, salary don't rise as fast as price rise! Why should i spent money on those supplements?Is a big money burden for me. With minimum spending i still can achieve my ideal weight. Those supplement is not cheap.

Calorie counting is not a myth per se. The general rule applies to most, with say 10% variance among people. But the practical applications can work for some, and it doesn't work for some.

Here's the problems related to calories counting:

http://www.precisionnutrition.com/problem-...ing-calories-in

And here's a much better way of doing it, portion sizing and forming new food choice habits

http://www.precisionnutrition.com/calorie-control-guide

What I'm trying to portray is, if you follow healthy eating guidelines and the guidance on how much plants, greens and fruits to eat per day, you probably don't even need to calorie count.

Precision nutrition is a renowned service, just read their free blog to get more insight.

Why don't you follow something simpler:

http://www.hsph.harvard.edu/nutritionsourc...y-eating-plate/

If you realise, precision nutrition and Harvard are promoting the same thing, ie forming new habits in food choices and portion sizing. The key difference between them is that the former uses your hands as a guide  the latter uses a plate size.

Last time is not a trend for big city working adult to follow the most natural way to slim down. However, lately this eating natural weight loss technique becoming popular again. No doubt those wealthy one will buy those supplement etc. People nowadays read more article on food safety. Supplements; even though seller do claim that it is safe to be consume; but until what extend is the safe to consume? How confident as a consumer will be after seeing Ministry of Health banned popular supplement after research or medical discovery years later?In big city, we can choose best among the worst in terms of food. While we can, choose more natural and organic food is one of the best choice. For those who don't wish to fork up tonnes of money for weight loss, eating natural food is the cheapest and safer way to loss weight.

It depends on individual to consider between affordability and natural food. Maybe there's some way to optimize the choice. Maybe there's some conventional method to eliminate non organic food hazard before preparing foods.
Indeed there's some link of list of supplement banned by FDA.
http://www.fda.gov/Safety/Recalls/ucm188929.htm
Consumer most worry is that some unethical seller might repacking the banned products and renamed it to enable their products to sneak into country like Malaysia.
Just like what happened on foods produced by China. Fake eggs, fake milk powder, fake soy sauce etc.
Sometime no choice but to spend wisely and assume it is investment to health when buying more natural food. As you choose cheaper / processed food, end up in hospital for cancer or other sickness treatment is even not worth. Same goes with lost weight, should according to a person best ability and in healthy way to lost weight.

Am I at the Weight Loss thread? Cannot understand this post.

60% diet, 40% exercise. If you dont check what you eat, even with some cardio, fat hardly gonna decrease. Calorie out > calorie in. So mind your calorie intakes. And do add resistance training, not cardio. More muscles = more afterburn.

same like me. always go gym do 3km jog.   
maybe need to focus on muscles.

if ur doing cardio, and not losing weight.
then ur either not doing enough cardio / not intense enough / still eating too much.

Is stair walking n running are good for reduce fat? I do it 4 day per week.

Just want to share how i get rid my excessive weight.

Before start exercise my bmi was 27 which is slightly obese. I know it was an alarm to bad health so i start working out.
I start with weight training only 3 times a week.

My weight did reduce but not much significant even after few months.

Later i change my training method, before i do my usual weight training, i do run on treadmill or elliptical machine for about 10 to 20mins. That exercises very effective where now i manage to have the bmi of 22. Still now i do 3 times a week only. Of course have to have 1 day rest so that i am not overdo myself.

Good luck dude in reducing weight.