Need Help With Diet Plan

[freshprince]

I really need help with everything heres my stats 16 years old 6'0 185lbs. I really need a good workout plan to lose weight and gain lean muscle i need to know what i should eat what supplements and what workouts please help i need help thank you i think i am around 20% bf thank you

 

[DAHULK]

At 16, i wouldn't really take any supplements besides a multivitamin/mineral and some protein. Use compound movements with weight training with free weights. Ex: Squats, Deadlifts, Bench press ect...I would incorporate 45min - 1 hour of cardio 3 - 4x a week. This will help lower your BF %. Try to stick with lean meats, veggies, and good sources of carbs.

This is a simple workout plan:
Mon- Chest
Flat Bench Press
Incline Bench Press
Flat Dumbell Flyes

Tues- Biceps
Barbell Curls
Seated Dumbell Curls
Preacher Curls

Wed- Cardio

Thurs-Back
Deadlifts
Chinups
Rows
T-Bar

Fri- Cardio

Sat- Legs
Squats
Leg Presses
Leg Extensions
Leg Curls
Stiff Legged Deadlifts

Sat- Cardio

Sun-Rest (watch your diet)

I didn't put these in any particular order. Just to give you somewhat of an idea. Hope this helps a bit. Laterz