Six packs challenge: Day 13 - Strength, Endurance, and Flexibility

Everyone has their own goal to achieve, some people want to have big body, some people look for high definition muscle, some want to be Arnold Schwarzenegger, what is your aim? your goal? Set it clear before you start ya workout. "Strength, Endurance, and Flexibility" is what I am going for.
Strength - Power + Speed. Superhuman strength = what Bruce Lee had.
Endurance - How long you can stand when you fight?
Flexibility - Picture said a thousand word. This is flexibility:

What I eat today:
Breakfast (10:30am) - Getting boring to wrote this as I ate almost same thing every morning.
Lunch (12:30pm) - Fried Noodles
Snacks (2:30pm) - A glass of milk
Dinner (6:30pm) - Rice, tofu soup, vegetables with prawn.
Dinner 2 (8:30pm) - 150g Dori fish boiled in water with vegetables
Snacks (9:30pm) - A glass of milk
Snacks (11:55pm) - A glass of milk

Workout
30 mins bicycle - 102 calories burn, average speed ~80 rpm.
Squat - 13kg, 10 reps x 4 sets.
Plank - 30 seconds x 4 sets

Correct way of doing plank for abs. Keep your abs, ass, and leg tight.
Sit-up - No standard, I sit-up, pull-up, push-up throughout the day whenever I feel like to do.

Thought of the day:
I cut out all the meat today and change to seafood because my body fat still a lot. Need more cardio work and abs exercise. Eat too less quality food today. This is Schwarzenegger in the '70s!