Thank you for such a nice suggestions from all of you. I am a 32 year old male i weigh around 76 kilo and i am 176 cm around 5 ft 6 inch.

I have a crazy eating habbit, morning at around 8 o 'clock i eat a cinamon frosted role and a cup of cofee ( most of the time). At 12 i eat lunch, most of the time it will be you know daal bhaat and tarkaari. At night around 8 to 9 i again eat daal bhaat and tarkaari, with eag (most of the time). I go to bed around 11:30 to 12.

Since i work from 8 to 5 , i do not have time to go to gym+running during morning (except for weekend) . So i have to schedule my workout time during evening from 5 to 8.  

My aim is to lose around 5 kilo and maintain that weight for ever. I do not have a wild drinking habbit, i drink around 4 to 5 can that to very rarely say once in two months may be.

Again your input are highly apprecited.

Bahun.......................