Well... hi again ! As the title says the problem i got its simple . My body . Im 17 1.78m tall and 92kg(=205lbs).So im around 15kg overweight.I was born physicaly strong . My body its perfect . Thats what my relatives , friends , the physical education teacher in my school ... and many others tell me .But i cant lose those 15kgs . I tried many times before , with some diets mostly , and they didnt have and affect. Actually i lost a lot of kilos but after some time , here they come again :P ! What i believe its that diets are *beep* . I dont know about you but for me, diets its just a temporary way to lose body weight . So what i will do now, its to : cut off some daily calories and start HIIT .
My Schedule will be like this : Do you think its goin to work ? If not why ? Opinions plz

Thx in advance !

Do not do HIIT on an empty stomach, that will only cause problems.

Other then that everything else looks sound... however I just began HIIT/Weight Training/Gym time lol, so i dont know very much. But I do remmber reading that you should never do HIIT on an empty stomach, because that might lead to passing out and such

yeap ... everyone has their opinions . I think its better to eat before . Thx for replyin

What's your body fat percentage? If you're judging your weight by your BMI then that's a big mistake, not many athletes will have a BMI in the 'healthy' range. Mine is 27.5 and I'm very healthy, you probably just have a higher level of muscle than usual, you certainly don't sound overweight

Hmm, how i suppose to count my body fat percentage?? I read smth about it but i didnt understand exactly what i should do ! I have some exta muscle on me . As i said im a little bit "strong". I can do a lot of push ups around 40 , and i can do a lot of exercices .Almost anybody cant believe that im 92 kgs(coz i have some extra muscle).I look fat but not so fat to be 92kgs.But when i take off my shirt i see that i am overweight.I am healthy but i have those extra kilos ... Well i realy must lose at least 12 Kg . To become 80kg. . And as i said i will just cut off some daily calories and exercise . I hope it works !

So how should i count my body fat percentage?? Thx again

You sound like me, I'm a little taller than you at about 184 (approx) and 97kg but most people are amazed I'm that heavy, it's purely down to muscle.

You can either check your body fat using one of those special scales you stand on (quite cheap to buy) or by taking body measurements and using on-line tools. If you Google body fat percentage or body fat test you should come up with a few sites

hmm i searched it up and :

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Your weight is: 202 pounds
Your sex is: Male
Your Body Fat percentage is: 29
Your Lean Body Mass is: 144 pounds
Your 'Ideal' weight is: 165 pounds
--------------------------

so i should lose at least 15 kgs !So i wonder if follow my plan , just reduce the daily calories , doing "real" HIIT 3days/w and 3d/w some muscle exercises it should be fine

Do you have any pictures? 29 sounds way too high, that's into the lard arse area

Try using this test
Home Body Fat Test

Mmm ... the new test gave me 21% BF !

That can always be a little out but it looks like you might need to lose a few pounds.
I just did mine and it came out at 10.6, But I reckon I'm at least 15% so who knows?

Hmm i think that you must never trust those tests ... Reality is different . The truth is, i must definetely lose those extra pounds ! I have one month to get in form, coz im going to the army (maybe ill get in form there ) . So i hopefuly believe that my programme, as it is explained here : will bring some result !

Do you know what warmup should i do and whats the cooldown time (for HIIT)?