ok heres a bit of info about me:
im 15 years old and 172cm tall.
i weigh roughly 88-91kg.
my bmi is roughly 28-29. a healthy weight is between 22-25 if im correct.
i can run about 2km without stopping. i occasionally exercise on a boxing bag,skipping ect.
to loose 2kg at a safe steady pace not loosing muscle. could i do this?
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get up at 6 in the morning go for a run. 2-3km. do about 40 pushups and situps and do some sort of workout on the boxing bag for 10 minutes.
eat a healthy breakky like a piece of fruit and a cereal or just a piece of fruit.
lunch a sandwich and a piece of fruit. (salad sandwich.. ham,lettuce tomatoe ect.)
and snacks fruit like oranges,bannanas,apples and so on.
and dinner a healthy choice possibly. and one or 2 nights a week maybe a naughty dinner like spaghetti or a pie. (but at a steady pace and small portions)
your diet plan seems very good! with the measurements and BMI you have stated, your body will require 2500 calories a day, eat less than that and you should be fine. remember every 3500 calories is one pound (almost 0.5 kg)
Moreover, fastest way to lose fat is doing interval training! like jogging for 2 mins and brisk walking for 2 mins and you can also sprint for 2 mins or less..this is an interesting workout and better for your health in every way! Another effective way of doing interval training is sprint for 30 secs to 1 min, rest for 3-5 mins and do it again, repeat this 4 times in one session. please note that interval training should be done only 3-4 times a week (3 sessions are the best). You can also do any other exercise in this manner and get the best results!
watch these for more info
http://www.youtube.com/watch?v=mIupxbukU...
http://www.youtube.com/watch?v=Ym7d2MzZ9...
Good luck!
yeaaa.. its good
you should basically run alooot!
and eat lots of protein if you want to build up more muscle
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