- A 30-year-old man submitted an average day’s worth of meals for Insider’s Nutrition Clinic to review.
- He told Insider that he does intermittent fasting and wants to get “shredded but also fat.”
- If you would like to have your diet reviewed by an expert, complete this form.
Austin, 30, submitted his eating routine to Insider’s Nutrition Clinic, where trained dietitians and nutritionists offer advice on readers’ eating habits.
He told Insider that he wanted to “get shredded but also bulked up.”
“I’m six-foot-seven and I’ve never really ‘filled in’ my huge wingspan,” Austin said.
Austin is a courier who drives for a living but trains at the gym six to seven days a week. He lifts weights four times a week and rows or jogs for the other sessions, he said.
Austin also practices intermittent fasting, which helped him lose 70 pounds in 2020, he said.
Registered sports dietitian Dr. Emily Werner reviewed Austin’s diet and told Insider that his training will help him achieve his goal, but he also needs to eat properly and his diet is lacking. of variety.
Austin should make sure he trains the different parts of the body evenly and pushes himself hard enough to stimulate muscle growth, she said.
Austin practices intermittent fasting
Austin doesn’t eat breakfast, he says.
Most of the time, he prepares a large meal of 1.5 to 2 pounds of seafood and vegetables, and sometimes also brown rice, he said. Austin eats this during the day. On lifting days, he eats it immediately afterwards.
Austin often takes an afternoon nap and then eats the rest of his meal afterwards, he said.
On cardio days, he usually eats his one big meal around 3 p.m.
Austin tries to eat 150 to 200 grams of protein a day, mostly fish, but he also snacks on cereals and protein bars, he said.
“Sometimes because of work, I eat a lot of protein right before bed,” Austin said.
Austin’s diet lacks variety, Werner said
Trying to build muscle but also lose fat to “get shredded” is a challenge because they have opposite caloric needs, Werner said. Strength training requires a calorie surplus, while fat loss requires a deficit.
If Austin wants to maintain muscle while shedding fat, his high-protein diet is the right way to go, Werner said.
Austin shouldn’t rely too heavily on fish, though.
“While fish is an excellent source of lean protein with added health benefits like omega-3s, care should be taken not to overeat fish due to potential mercury content,” Werner said.
She recommended eating fish two to four times a week and incorporating other sources of protein on other days.
Austin’s diet needs more variety overall because he’s likely to be lacking in micronutrients, which could lead to nutrient deficiencies and negatively impact his training efforts, Werner said.
She recommended dishes like salmon with broccoli and brown rice, chicken thighs with green beans and roasted root vegetables, or steak with roasted peppers and potatoes.
Austin could also benefit from varying his snacks, Werner said.
She recommended snacks that provide both protein and fruits and vegetables for fiber and antioxidants, such as Greek yogurt with fruit and nuts or seeds, cottage cheese with carrots, or a protein-based smoothie. of milk, whey protein, fruit and ice.
These could also be good before bed if Austin likes to consume protein at night, she said.
Recovery is key
“For someone who usually trains, the energy and muscle recovery is huge,” Werner said, and diet plays a big part in that.
“His diet should include a variety of fruits and vegetables that contain antioxidants and anti-inflammatory micronutrients to support muscle healing and longevity,” Werner said.
While a balanced diet should provide all the nutrients Austin needs, he could consider supplements to boost recovery and therefore his fitness.
“Collagen, creatine, and tart cherries have been used by elite athletes for years,” Werner said. “Incorporating these nutrients could help optimize his workouts and his adaptations to that training.”
The advice in this article is not a substitute for professional medical diagnosis or treatment.
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