thanks for the reply ross,

ross, im at a loss for a beginner program, can you make one for me if you dont mind. hehe

In any body part, how many exercises should i do? so for biceps only 1?
generally what is the rule?

im doing 30 minutes/day for cardio and 45 minutes for weightlifting

my maintenance calories is 2934 Calories/day
i need to make a caloric deficit of 500 or 1000 right?

right now i cant afford to buy protein shakes :-(
i will buy soon. i just need to justify it to my dad. (any tips on how to convince him?)

So instead of protein shakes im taking in 3-4 glasses of non-fat milk a day.

the only supplements im taking in is multivitamins and Virgin coconut oil (promotes fat loss)

typical food that i eat in a day

upon waking:

2 cups cereal with 1 cup low fat milk

Lunch:

small amount of fried fish (cooked in a non stick pan)
1 cup rice
3 cups veggies

Dinner

2 cups oatmeal with 1 1/2 cup low fat milk plus 2 cups fruits

i drink lots of green tea all day

thanks