diet: reduce / avoid the instant mee and fast food. do add meat (as long as not fried) to your eco rice for lunch and dinner. it is good that you are taking lots of veggies in your meal. consider investment in whey protein.

workouts: suggest to get a personal trainer to sketch out your exercise routines if you are unsure what to do. also helps to workout regularly. remember, there is no such thing as working out the abs / arms / legs just to make them smaller; you'll have to lose overall fat to do so. this means that you'll have to work those chest and back as well.

routine: set time aside for gym in your schedule. no going to the gym whenever you feel like it. also, you need to sleep and wake up at a regular time.

for exercise guides (including video), you can refer to here: http://www.bodybuilding.com/fun/exercises.htm

Try reading this. It is for beginners.

This post has been edited by felixlhy: May 11 2008, 06:58 PM

i was referring to rippletoe. but i guess max-ot is a go as well... haha, it is really up to you. see which exercise routine you feel comfortable with and push it through!

This post has been edited by felixlhy: May 11 2008, 11:52 PM