I'm 21 years old, 6'6'' and 188lbs

I'm looking to go on a slow cut to 175 then see how things progress from there

My BMR came out at ~2,800 calories and the following diet should be around 2,300 cals (unless my portion estimates are way off)

M1: Rolled Oats, Hard boiled egg
M2: Can of Tuna
M3: Lean chicken brest, Brown rice, Broccoli
*Workout*
M4: PWO shake
M5: Apple, Banana, Cottage Cheese
M6: Whole brown bread, Milk, tomato
M7: Peanuts

I know this needs work so any help would be very welcome

Also are there any important rules regarding macro nutrient timing should be taken into account when making out a diet?

Thanks for reading

I'm 21 years old, 6'6'' and 188lbs

I'm looking to go on a slow cut to 175 then see how things progress from there

My BMR came out at ~2,800 calories and the following diet should be around 2,300 cals (unless my portion estimates are way off)

M1: Rolled Oats, Hard boiled egg
M2: Can of Tuna
M3: Lean chicken brest, Brown rice, Broccoli
*Workout*
M4: PWO shake
M5: Apple, Banana, Cottage Cheese
M6: Whole brown bread, Milk, tomato
M7: Peanuts

I know this needs work so any help would be very welcome

Also are there any important rules regarding macro nutrient timing should be taken into account when making out a diet?

Thanks for reading

What is your activity level?

Anyone who is 6'6" weighing 188lbs doesn't need to be loosing weight. You need to be exercising and building muscle. Got picture? What is your exercise program?:bb:

My current activity level is sedentary

These pictures was taken a few weeks ago:

http://forums.johnstonefitness.com/showthread.php?t=39336&page=5

I'm currently on a two day split created by Mastover (not for me specifically), into which I had hoped to add core and cardio:

Tuesday:
Flat DB Bench Press: 3x5-8
Weighted Chins: 3x5-8
Weighted Dips: 3x6-8
Military Press: 3x4-6

Friday:
Squats: 6x6-10
Deadlifts: 4x5

I'm 21 years old, 6'6'' and 188lbs

I'm looking to go on a slow cut to 175 then see how things progress from there

My BMR came out at ~2,800 calories and the following diet should be around 2,300 cals (unless my portion estimates are way off)

M1: Rolled Oats, Hard boiled egg
M2: Can of Tuna
M3: Lean chicken brest, Brown rice, Broccoli
*Workout*
M4: PWO shake
M5: Apple, Banana, Cottage Cheese
M6: Whole brown bread, Milk, tomato
M7: Peanuts

I know this needs work so any help would be very welcome

Also are there any important rules regarding macro nutrient timing should be taken into account when making out a diet?

Thanks for reading


Looking at the pics and the fact you're 6'6 and 188 pounds I think you need to make sure any calorific deficit is small to ensure you can add some muscle whilst cutting. Maybe go with maintenance cals , 3 full bodies per week, plus a little cardio 2- 3times a week and I think presumably as you're a newbie then you can burn fat and add some needed muscle at the same time.

My current activity level is sedentary

These pictures was taken a few weeks ago:

http://forums.johnstonefitness.com/showthread.php?t=39336&page=5

I'm currently on a two day split created by Mastover (not for me specifically), into which I had hoped to add core and cardio:

I would raise calories to at least 2500 if not more, maintenance is 2800. Try to use as much weight as you can for exercises and use good form.