A good plan to lose fat?

[pappyold]

Hi.

I am a 16 yo. 6 feet 2 inches, and 205 lbs. Back in 8th grade, when I had growth spurt, I could eat anything and I lost fat! Now even though I have a fast metabolism, I eat so much more than I should. I have developed a winter coat, and I want to lose it. I know I can't get a six pack by summer, but I know I can go make a difference. I am during lacrosse season right now, so I can't lift, I am constantly on trips, and I am a high schooler who cares about grades and so that makes everything busy. Here is a barebones meal plan I came up with. I will adjust it accordingly and on trips I obviously can't eat perfectly. I also will have a couple of deserts and maybe if I am hungry I will have an extra something like an apple.

Breakfast A:

-2 eggs + 4 white omelette mixed with vegetables
-1 cup strawberries or blueberries
-(On gamedays I might add a cup of oatmeal)

Breakfast B: (just 1 or 2 days a week)

-egg pancakes: 2 eggs, 1 banana, 1 tbsp of peanut butter.

Snack: (mid-morning):

-clif builders bar (I know not the best but I hate every bar, I’ve tried them all!) or 2 servings of jerky

Lunch: (12:30sh)

-A sandwich on ezekiel bread or some good bread like it with lots of turkey or chicken, lettuce, tomato, (sometimes avocado), 1 tbsp of mayo.
-One cup of green veggies (probably green beans)
-1 cup of fruit or an apple

(I really get hungry from lunch to when I get home, any suggestions?)

Snack:

-2 pieces of ezekiel bread or 1 cup of oatmeal, half a banana, and 1 tbsp of peanut butter, topped with honey

Dinner:

-8 oz of lean meat
-2 cups of veggies
-whole grain, like brown rice or quinoa



This is a barebones plan, not an intricate, bodybuilder, count every macro possible plan. I also plan to try to do 100 pushups and 100 squats 2x per week and pullups and planks 2x per week. I also will try to do a jumprope-burpee HIIT 15 min workout 2-3x per week. It's not gonna be perfect, but do you think if I follow these general guidelines, I will see a difference when I take off shirt this summer?

[Boss Man]

Hi pappy good to talk with you.

. I also will have a couple of deserts and maybe if I am hungry I will have an extra something like an apple.

Breakfast A:

-2 eggs + 4 white omelette mixed with vegetables
-1 cup strawberries or blueberries
-(On gamedays I might add a cup of oatmeal)

(That's good, but you could have the fruit about 15 minutes before the other stuff to improve digestion)

Breakfast B: (just 1 or 2 days a week)

-egg pancakes: 2 eggs, 1 banana, 1 tbsp of peanut butter.

(Same thing here on the fruit, but I'd increase the content of the meal, so I'd go for maybe 2tbsp peanut butter instead of just one.)

Snack: (mid-morning):

-clif builders bar (I know not the best but I hate every bar, I’ve tried them all!) or 2 servings of jerky

(That's reasonably good, but I'd favour the bars over the jerky because I think Jerky could be a bit salty.)

Lunch: (12:30sh)

-A sandwich on ezekiel bread or some good bread like it with lots of turkey or chicken, lettuce, tomato, (sometimes avocado), 1 tbsp of mayo.
-One cup of green veggies (probably green beans)
-1 cup of fruit or an apple

(I really get hungry from lunch to when I get home, any suggestions?)

(Well there should be enough protein from the flesh and also from the Beans as legumes are pretty good protein wise, but I'd suggest ditching the mayo and going for the avocado option, as avocado is good for carbs but also healthy fats, especially the mono's, so you should find that might help you, especially if the calories have gone up a bit)

Snack:

-2 pieces of ezekiel bread or 1 cup of oatmeal, half a banana, and 1 tbsp of peanut butter, topped with honey

(I'd take out the half a banana and replace it with some protein like beef, chicken, turkey or ham from a packet, so you get a better balance of protein versus carbs.)

Dinner:

-8 oz of lean meat
-2 cups of veggies
-whole grain, like brown rice or quinoa

(That should be fine)

This is a barebones plan, not an intricate, bodybuilder, count every macro possible plan. I also plan to try to do 100 pushups and 100 squats 2x per week and pullups and planks 2x per week. I also will try to do a jumprope-burpee HIIT 15 min workout 2-3x per week. It's not gonna be perfect, but do you think if I follow these general guidelines, I will see a difference when I take off shirt this summer?

As foe the workout plan it's a bit hit and miss as you're hitting the quads with the squats, but no hamstrings, so you're training the agonists' but not the antagonists.

This might work better.

Squats, 2 sets 10 reps

Lunges, 2 sets 10 reps

Good mornings, 2 sets 10 reps

Vertical flyes, 2 sets 10 reps

Bent over rows, 2 sets 10 reps

Shrugs, 2 sets 10 reps

Planks 30-45 seconds

Do this 3x a week and add in the cardio on a couple of other days, so it could look like this.

Day 1. Anaerobic workout.

Day 2. Cardio

Day 3. Anaerobic workout

Day 4. Day off

Day 5. Cardio

Day 6. Anaerobic workout

Day 7. Day off

Hopefully that all makes sense.