6 packs diet

This is what I followed for almost 5 months: 

Work outs only for men: 

Wake up at 5 am. 
One apple and juice apple before workout. 
2 hours in the gym. 1 hour cardio and 1 hour weights. 

5 to 10 mins of stretching and warm up.

20 mins treadmill
20 mins elliptical 
20 mins twister 

5 types of exercise for each muscle.
4 set each. Counts 25,22,20,18 respectively.
Weights not to exceed 15 kgs. More counts and less weights helps build lean muscle and bring more muscle definition.

Merge 2 muscle parts for faster and better results. 

Chest and triceps 
Back and biceps
Shoulder and deltoids 
1 full day for legs. 

Diet only for men: 

Breakfast one hour after workout:

Apple, cucumber, 10 eggs white, carrot and cucumber mix juice, oats with honey, and orange. Whey optimum protein shake. 

Brunch at 11 am :

Raw apple or any fruit. Carrot, beet root, Kellogs. 

Lunch at 1 pm :

Rice (handful), 3 to 4 pieces of fish curry or chicken (upon availability). Some vegetable side dish. Fruit juice.

Evening : 

Cardio or weights either of them for same duration no change in routine. One chocolate bar is good 

Dinner maximum before 8 pm: 

Chicken full alfam (my fav) 
Vegetable salad 
Mint line juice

8 hours of minimum sleep which means sleep by max 10 pm. 

Religiously follow the routine for 6 months for jaw dropping result. 

Thanks