Hi there !

I would personally eat more even if I was going to lose weight. I eat 3000-3500 calories a day and I only gain lean mass on that ratio, If I were to go on a cut I would go down to like 2500 calories. How much do you usually eat ? The best way to go about it, in my experience, is to drop 100 calories from that every week untill you reach the target calories (for me 2500 calories, would take me 5 weeks to reach this). This way you are doing what you can to not lose muscle. Remember if you lose weight to fast you may end up losing muscle so watch out for that.

To be honest I woul like to see you training with weights 3 times a week. how about on saturday you do this routine TWICE!! so 24 minute workout :-D

I'd have to agree with William - you probably are definitly eating WAY to little.

You're only 15 - your metabolism is probably through the roof, so I think you can definitely afford to eat a bit more and still be able to lose weight.

I suggest you up the carbs to at least 250g. Fat could probably go up to about 65-70g too.

So maybe try these macros to start with...

160g Protein (640 Calories)

250g Carbs (1000 Calories)

70g Fat (630 Calories)

Total Calories - 2270

So this puts you up 400 calories on what you were eating before. Now even this might be too low, but at least it gets you higher initially, without jumping up, like, 1000 calories straight away. If you start here, then each week you can progressively eat more and more (if you can still keep losing weight).

Does that all make sense?

Fixed it @MarcusL!

1. Age 29
2. Height 5 feet 4 inch
3. Weight 190lbs
4. Bodyfat % 33%
5. Goal (Muscle Gain, Weight Loss, Strength Gain, etc) muscle gain weight loss
6. How long you have been exercising ive been a potato for years started hitting the gym 3 weeks ago
7. Daily calories 2667 accoding to my meal plan
8. Daily macros in grams (protein, carbs, fat) (no idea)
9. Injuries or restrictions (doesweak knees count?)

 accourding to the meal planner and calculator my target or goal should be 3481-3981 calories a day

and the meal planner said i eat about : Total Calories: 2114 Carb=315g Prot=56g Fat=41g give or take few hundreds

is it safe or ideal numbers?

ive started working out, its been 3 weeks now and im limited to dumbbless barbells and a lat maching low row machine benches and 2 machines for legs thats it.

i jog 30-40 mins on the morning (tuesday and thursday) and do crunches when i wake up every morning 20 reps 3 sets and a push up 15 reps 2 sets also

when i go to the gym i do this

my workout plan currently is 15 reps 4 sets per exercise

monday-Dumbbell Military Press, Dumbbell Lateral Raise, Dumbbell Front Raise ,UPRIGHT Curl Bar ROW, Barbell Shrugs

tuesday-Lateral Pull Downs,Reverse Lateral Pull Downs, Seated Cable Rows, Dead Lifts Lying, T-Bar Row One, arm Dumbbell Row

wednesday- Barbbell Chest Press ,Dumbbell Incline Chest Press ,Dumbbell Decline Chest Press ,Dumbbell Flat Flyes ,Dumbbell Incline Flyes

thursday-Deep Squats ,Front Squats  ,Romanian Deadlifts, Leg Extension Leg ,Curl Standing Calf Raise
 

friday-Straight-Bar Curl (Wide-Grip), Inside-Grip EZ-Bar Curl, Alternating Dumbbell Curl,Hammer Curl ,Overhead Tricep Extension, 1-ARM TRICEPS EXTENSION, Dumbbell Skull Crushers ,CLOSE-GRIP EZ-BAR PRESS

so is that work out plan ok or is it too much? or maybe too less.. i life low weights lowest is 10lb dumbbell per hand and highes would be 25 dumbbell per hand im kinda weak atm.

Hey, this is a good diet plan. I also read a blog on web describing about candlenut for weight loss. It was interesting to know that it is a natural and drug free supplement for reducing weight in a short time. You can check this to know more.

Good, at such a young age a calorie deficit isn't the best option. YOu need food to grow and if you are restricting too much you can stunt your growth. Stick to the workouts and keep your calorie intake closer to or a bit above 3,000.

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