Help with eating plan.

[GodHenry]

Hello, I am a kid aged 14 and my goal is to lose 10 kilograms in 6 weeks (If possible) and I need your help to give me simple eating plan.

I want to lose weight but at the same time gain muscle (If possible) my exercise is just abs, legs (calves), lift some weights and a bit of cardio and that's pretty much my routine just wondering what to eat for dinner to gain muscle and lose weight.

Note: I come from an Asian household which means I eat white rice every day and obviously with the rice are some meat or fish and vegetable and for breakfast, I just eat oatmeal.

[Dominique]

You have a huge advantage (as far as building muscle): you are entering a phase in which you are producing nature’s own doping substance: testosterone. No need for expensive supplements or illegal drugs, your body makes what you need. However, you do need to provide your muscles with a stimulus for them to grow, and this is done with resistance training. You want to play your cards smart and focus on what truly matters: progressive overload and compound exercises that involve multiple joints and work several muscle groups at the same time. So forget about abs and calves (that are relatively small individual muscles), think more of squats, deadlift, benchpress, pull-ups etc.

As to an "eating plan", all you need is a balanced diet and it looks like what you are getting at home provides this. Nothing wrong with white rice (not a coincidence it’s a standard item in bodybuilders’ diets), same with meat, fish, veggies, oatmeal etc., looks like nutritious food to me. As I wrote in another reply, just make sure you are active enough to use all this food as fuel and you provide your muscles with an incentive to grow.

[elderwanda]

Simple eating plan:

Eat a nutritious, balanced diet of real food.   What your family is serving up for meals is probably fine, especially if you focus on the meat and veggies.  Don't go hungry.  Have seconds if you feel like you need seconds.  Make an effort to stay away from added sugar and foods with ingredients that sound like they were made in a laboratory.  

Try not to think in terms of losing weight, but rather in terms of keeping your body nourished and fueled for all the different kinds of growth that are happening at your age.  Some of it is muscle growth, which needs protein and calories, but there's a lot more going on that you can't see, like brain development that needs plenty of nutrition.  

You won't be able to lose 10 kg in 6 weeks without severely compromising your health, but you don't need to.  I hope someone with more knowledge chimes in, but I think it's pretty normal and common for a 14 year old boy in preparation for a growth spurt (which could be height, muscle, brain growth, or anything).   

[MrsBrown]

Make sure you are gettin enough protein to build lean muscle.  

[Dirtydixie]

Your diet is not bad. I would cut out the rice or any carbs for dinner unless you do workouts in the afternoon. Keep you Protein intake to 1.5-2 grams per pound of body weight and focus on heavy compound lifts. Do not get so caught up on the scale because it will not reflect what your body is actually doing. For instance you may only lose 5kg in weight when you wanted to lose 10kg but you may have actually improved your lean muscle mass in the process resulting in not a significant weight change on the scale. A good program for beginners to use to build strength and lean muscle is Stronglifts 5x5