I'm a 16-year-old, 65 kilograms, 165cm male.
My goal is to burn all my chest and abs fat.

Diet:

Breakfast: yoghurt and boiled egg white.
Lunch: Tuna and two egg whites
Dinner: two diet whole wheat bread slices and palmsize chicken

In between I usually have some snacks like 2 or 3 diet crackers.
I'm going to incorporate whey protein powder soon.

Workout:

3 days HIIT cardio. 2 minutes at 10.0 speed, 1 minute at 5.5
3 days weights.
7th day rest

Questions:

1. According to this

Body-for-LIFE Week 1 Meal Plan

high protein diet, quite similar to mine, I can have a free seventh day.

Is that adviseable? Is it only for motivation's sake ?
If it's only for motivation, I have enough, I don't need a free day then.

2. How often should I have the protein powder? Every day? What time?

Thanks in advance,
Cognacg

now, my understand of this type of stuff, is that you take it within an hour of workout and upon working out.
well thats what my protien tells me to do. not sure if they are all the same, but i am seeing results already like this.

Thanks. I guess I'll figure out when I actually buy the powder.

What about the rest ?

For your cheat, I'd never recommend an entire DAY of cheating. That can seriously set your weekly caloric goals back big time. INstead of an entire day, switch to maybe 1-2 cheat meals per week---and no they're not mandatory, but they boost metabolism, and keep you sane!

But you would recommend a couple of cheat meals a week as oppossed no none?

I can avoid them, I've been eating a lot less and have no problems. Just want to know if it's better to have them.

I can't comment on the physical benefits of having a cheat meal (if there are any) but from my experience people enjoy cheat meals as it satisfies the cravings we have for the stuff we love every now and again........instead of totally denying yourself for months on end and then going nuts when your cravings get too much. The key is moderation.

If you can get by without any cravings then more power to you!

Also, according to a calorie calculator I found through this forum, these are my caloric needs:

Maintenance: 2327 Calories/day
Fat Loss: 1861 Calories/day
Extreme Fat Loss: 1396 Calories/day

Would you suggest I stick to 1800 or 1300, or maybe 1500?

Am I eating too little ?

Something just doesn't add up. My calculations are 1000 calories, and many times even less

Google Docs & Spreadsheets - Diet

Are my calculations wrong or something?
Because that's what I've been eating all this week. I just don't know how to add calories!

Try using fitday.com help you keep count of everything

today was no work out for me
cal | fat | carb | protein
1610 73 136 98
--------------------------------

not sure if that's good either >.>

I think this is pretty good. THe food plan is fine, but i agree with someone elses comment saying how a WHOLE cheat day may not be good. the snacks part of ur day could be a cheat, like 3 days of non healthy snacks r fine. nd ur work out schedule is good, so all i can say is good luck =)