Ok guys need some help with my diet im 18 years old weigh about 202 lb’s and not sure what my body fat % is but my main problem areas are my chest and my gut my upper abs are some what visible but lower ones are buried deep under fat and i of course have man boobs 
here is my current diet and training routine please help!!!
Breakfast- 4 eggs(3 egg whites,1 whole egg)
2 slices wheat bread
Snack- 1 scoop 100% whey protein
1 tbsp Peanut butter
1/4 cup oats
1/2 cup blueberries
Lunch- 4.8 oz chicken
1/2 baked potato or 1/2 cup brown rice
Snack- 1 scoop 100% whey protein
1 tbsp Peanut butter
1/4 cup oats
1/2 cup blueberries
Dinner- 2 cans tuna
1 cup green veggies
My training routine i do on m/w/f and sometimes sundays
depending on my work schedule i do this circuit training routine
4 giant sets of:
clean and jerk
back squat
bench press
pull ups
dips
barbell curl
dumbbell lateral raise
i do 15 reps of each exercise please guys give me some help if any other information i can provide will help you to help me just let me know
Thanks guys
hmmm…Id say see what happens if you imploy nutrient timing and eat your carbs post training…and keep record of what you eat and adjust calories as needed based on outcome of bi-weekly measurements. Also, workout more and smarter.
Why do you do 15 reps of each of the aforementioned exercises? Also, Im sure 3 of those sessions isn’t enough calorie burning time for a week. Amp up your routine…include a day of HIIT and a day of low intensity interval training.
Try to work up to 5 hours at least week. I bet you can get away with eating more once you establish this rate of exercise/per.
I won’t comment too much on the workout, since at 18 (and you seem new), any workout program works. Just get one from this site and stick to it.
Let’s say this though, the following are very fatiguing full body exercises.
clean and jerk
back squat
bench press
pull ups
dips
A proper circuit with all these exercises by itself would be down right brutal. You’re probably resting too much in between or using way too little weight. In either case, you’re not getting what you need from your workout sessions.
Diet:
-Eat more (I would say that’s 1600 cals you’re eating from a quick guesstimate?) You’re 200lb and 18, aim for 2000-2500.
-Eat less carbs unless you handle them well
-Eat more protein. Make your snacks 2 scoops and add some protein to breakfast.
-Eat more vegetables
well im not new to lifting im just new to lifting to these circuit training routines which I’ve been reading about and seem to be a good way to go to lose some body fat fast. and the routine i mentioned is very brutal i only take a 30 second to a minute rest between the giant sets and im always quite sore from it.
I only do that workout 3 or 4 times a week due to work and school the only time i can get to the gym is in the morning on m/w/f and sometimes on the weekends. But i work in a warehouse so i’m constatnly moving around lifting tv’s or tv stands. Also would this diet work better?
Breakfast- 6 eggs(5 egg whites,1 whole egg)
2 slices wheat bread
Pre workout snack- 1 scoop whey
Post Workout Snack- 1 scoop 100% whey protein
1 tbsp Peanut butter
1/4 cup oats
1/2 cup blueberries
Lunch- 4.8 oz chicken
1/2 baked potato or 1/2 cup brown rice
Snack- 1 scoop 100% whey protein
1 tbsp Peanut butter
1/4 cup oats
1/2 cup blueberries
Dinner- 2 cans tuna
1 cup green veggies