Coming back to Total Body Workout

After looking at the result- losing weight, Yuz suggested that I do total body workout now instead of focusing of certain body part as I need to build back the strength & body mass. The following workouts are those that he suggested :

1) Leg Press
2) Leg Extension
3) Leg Pull
4) Calf Extension
5) Chest Press (Smith Machine)
6) Low Row
7) Shoulder Press
8) Bicep Curl
9) Tricep Extension
10) Abs Crunches
11) Back Extension

I will follow the list with alternate kind of ways like cables, machines, dumb bells & bar bells for each type of workout.

Meals I Need to Take

Yuz checked on my weight last Tuesday and found out the my weight has got down as well as my fat percentage. It's not a good sign... I know. No wonder people has been telling me that I lost weight. He suggested me to take the following meals :

Breakfast : Protein shake + HL milk
Tea break I : 2 sandwiches (good if can take the wholemeal bread)
Lunch : Rice
Tea break II : 2 pieces of breads (the one with raisins)
Dinner : Rice
Before sleep : Protein shake + HL milk

* He reminded me not to starve myself at any time & to eat more rice on workout days.

Yuz informed that the drop in my weight might be because of my food load. I must eat more carbohidrates to provide myself energy to workout and not breaking down the protein in the body which is suppose to build muscle mass. This is very important to gain muscle mass.