Correct, everyone has their own opinions. But have you tried?
I dont eat clean on the weekends. It takes time to build them. 20% working out 80% eating.

You don’t have to eat clean to get results. You do need to eat quality foods for your body. What I mean by this is that your macronutrients (carbs,protein,fats) each have their own roles to play.

Carbs - main energy source, replenish glycogen stores
Protein - energy source, signals body to put on muscle (Muscle protein synthesis; MPS), ‘building block’ of muscles (Drink more water with increased protein intake.)
Fats - energy source, helps MPS, reduces Muscle breakdown (at least 10-15% of your TDEE)

If you eat junk food, you’ll use up your calories easily but your diet won’t be very functional.

Go google about calories in vs out. Eat between your BMR and TDEE to lose weight, above TDEE to gain weight. The composition of your weight gain/loss depends on your macros.

Exercise helps you to build/preserve muscles. Building muscle while losing weight is possible but not optimal. A traditional cut & bulk works better. Spot reduction doesn’t work. Muscles do not convert to fat; vice versa.

Prioritise compound movements (e.g squats, bench, deadlift) rather than isolations. Form>lifting heavy.

Linear progression programmes works well for beginners; e.g SS,GSLP,SL.

Building strength, muscle and reaching a certain body fat% takes a lot of commitment and consistency. It takes a LOT of time and effort to get HUGE.

Read and digest stickies before further asking questions.
Protip; don’t ask how to get toned...

It doesn’t have to be, stickies in this forum provides great information to get you started.

You can start by calculating your BMR and TDEE on iifym.com. The results will be sent to your email. Come back here with the results, I’m sure other members could help you out from there.

Check my logs for progress. I’ve made a fair amount of strength gains doing SL5x5. Wait for my update photo on S40.

I’m going to assume that’s your TDEE.

Protein 150g =\= 150g of any meat. 100g of chicken is 30g of protein. For your case it’s 500g of chicken. Learn to check the nutrition and calculate calories of what you’re eating. Other meats usually have less than 30g of protein per 100g. You can still eat other protein sources. Btw, the 500g of chicken is excluding bones and skin. You don’t have to stick to chicken breast. Other cuts are fine too. Chicken breast just happens to be the leanest.

100g chicken=165kcal.
500g chicken=825kcal.
1989-825=1164kcal remaining.

I’d say that 68g fats is approx 4tsbs(15ml/tsbs). Olive oil is about 120kcal/tbsp.
4x120kcals=480kcal
1164-480=684kcal remaining.

Veges and fruits are usually low in calories; usually very low. 100g of rice/barley/grains is about 350kcal/100g. Go figure the amount you have to eat.

Don’t undereat fibre and drink lotsa water since you’re eating quite a lot of protein.

All the ingredients that I mentioned are weight of the ingredients Raw. The exact way to manage your macros to the dot isn’t using the method ^. However, ^ will get you in the ball park and it does work for me.

You don’t have cook as well. The alternative is you log your meals using MyFitnessPal. Bring a small scale and weigh your meals. Or you can learn to guess the calories of a meal just by looking. If you’re not experienced, I don’t encourage the last method at all.

Assuming you want abs, you’d have to lower your body fat %. The way to do that is to eat between your BMR and TDEE. What I’d do is for the first few weeks is I’d eat the same meals to know the exact amount I have to eat. You can calculate your calories to the dot but still lose/gain weight when you overeat and undereat respectively. The link below explains this well.

https://youtu.be/4emMWJwFX9k
For exercise, if I had to start anew, I’d do Phrak’s GSLP. It seems more balanced compared to what I did(SL5x5).

Other more experienced members can advice you on this.

Post a photo of your body here if you don’t mind. Others will be able to estimate your bf%. I don’t want to rain on your parade but most likely you’ll need more than 2 months to get the body you want.

Post a photo of your ideal as well.

after 3 weeks? and u expecting magic is it?
try 3 months.

Post a photo of your body here if you don’t mind. Others will be able to estimate your bf%. I don’t want to rain on your parade but most likely you’ll need more than 2 months to get the body you want.

Post a photo of your ideal as well.

That's your target? Go vegan. No problem.