17y/o Male 5"8 from 204 to 150-

[Kaysil]

Hey there, thanks for reading. I'm here for opinionated advice from a knowledgeable weight loss community, not a comprehensive general fitness guide or long-term cookie cutter chart/calendar. I trust you guys know your stuff and hope one of you can give me a simple plan . Just looking to burn fat and lose weight, not going for muscle or any specific body part, although I would like my butt to stay roughly the same.

I'm mixed, about 50/50 white/black, eat mostly frozen foods at home and your typical cheeseburger/chicken/pizza lunch rotation most days at school, and only drink water. I have two 10 pound dumbbells a treadmill, and no workout or nutrition experience. I take a one a day male teen advantage complete multivitamin every night before I go to bed, have virtually never eaten vegetables, and like fruit.

Based on the info above and any more you might need, what simple workout and nutrition plan would you recommend for a complete beginner? Thanks a bunch!

[Boss Man]

The dumbells wouldn't be much use on thier own, because there's no variation of the weight, so you'd be underworking certain areas, but potentially working some areas quite well, but that would allow for no improvement in what you could lift.

I'd suggest doing bodyweighted stuff, as your strength could increase anyway as you go.

So you'd be looking at something a bit like this.

Squats, 2 sets 10 reps

Lunges, 2 sets 10 reps

Good mornings, 2 sets 10 reps

Bent Over Rows, 2 sets 10 reps

Press Ups, 2 sets 10 reps

Shrugs, 2 sets 10 reps

Planks, 1 minute

The treadmill would work doing a basic interval setting for 30 minutes.

I'd suggest you work the bodyweight routine in with the Cardio like this.

Day 1. Body workout

Day 2. Cardio

Day 3. Body workout

Day 4. day off

Day 5. Cardio

Day 6. Body workout

Day 7. Day off

As for the diet, you could do something like this.

Breakfast

Bowl of Cereal + Scrambled Eggs

Snack

Small Portion of Peanuts + an Apple

Lunch

Chicken Lunch

Snack

100g Low Fat Cheese

Dinner

Whatever is made

Snack

Beans on Toast, 1 slice of Toast.

Hopefully this gives you some ideas .