My method is not as detailed as yours, but I heard it from a friend who practiced in the gym with me. I have referred to it myself.
Breakfast: 2 egg whites 1 yolk, and then drink soy milk or milk, which can ensure protein's basic intake and energy needed in the morning.
Lunch: One dish and one meat in the school canteen (because the beef in school is not good and pork is afraid to eat, so only chicken is eaten, but the skin should be peeled). About a bowl and a half of rice. Look at this for yourself. If you are almost 8 minutes full, that's fine.
Dinner: Because there will be protein powder after fitness, I will eat three French buns at night.
You can refer to my eating method. Another point is that you'd better not go to bed immediately after lunch, or sit on your back, which is easy to get fat. I took the exam for half a month and took a nap after eating. The result has rebounded a little, but it is not significant. Better stand more. If you don't take a nap, you'd better take a walk in the dormitory or chat in other dormitories. Ha ha.
To your question:
1, I think lunch is very important, but we should pay attention to making the absorbed things too easy to hoard. And don't eat too much high-fat and high-energy food. As for the rebound, you should pay attention to exercise and diet, which should not happen.
It is hard to say whether it is stable or unstable. Like me now, my height is about 175, 150 kg. I haven't lost weight these days, but it's good if you keep exercising to make your muscles strong and your lines look good. As for your weight, don't worry too much. Sometimes I watch too much.
If you can get up early in the morning, you can choose to run in the morning, which should be a good time. If you can't get up, you can run every afternoon after class and before eating. Try to spend more than 25-30 minutes. Besides running, you can also use school or community equipment to exercise your muscles.
4, this perfection is hard to say, the main thing is to persist and satisfy yourself.
You can also send me messages, and we can communicate with each other through QQ. It's inconvenient here
I hope the above experience is useful to you.