A common mistake or set back will be those heavy night snack.
Not a proponent of all out training and no fun.
Instead the Fried Carrot Cake got two eggs (protein) and Carbon for your energy. and many food court food is full of vitamins and nutrition. But urban creature tends to over-eat, mostly.
With some theory, library resource and health magazine. many will have a rough guide.
First dun look down on those health mag, thought its just young model posing for show.
Actually even the more simple easy exercise plan include a New 5BX Army exercise. with 50 push up a set, preferably three round, that about 150 push up. ant that consider the easier one.
Those full plan will make you drop dead if really follow through.
General rule of thumb is three set of 10-15 for each muscle group. Bicep, shoulder back, leg, crunch etc.
For beginner don't aim too high, a basic 60-80% effort will makes your muscle soar next day.
For Energy Drink - DIY version 1 - Milo + Skim Milk.
Version 2 : + Hollick
Version 3 (advance) : plus a hard boil egg. Can just pop it Raw if you fancyy the Rocky Style. (but doesn't sound hygienic)
Whether you are for Work Improvement - more energy.
Or just want to keep Fit and Healthy.
Or going through some occasions .
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