Eat a high-protein, varied diet to bulk up, get shredded: The Dietitian
- A 30-year-old man reported an average day of meals for a review for Insider’s Nutrition Clinic.
- He told Insider that he fasts intermittently and that he wants to “evaporate, but also build up”.
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Austin, 30, submitted his eating routine to the Insider Nutrition Clinic, where qualified dietitians and nutritionists offer advice on readers’ eating habits.
He told Insider that he wanted to “evaporate, but also accumulate”.
“I’m six-foot-seven and I’ve never really ‘filled out’ my huge wingspan,” Austin said.
Austin works too intermittent fastingwhich 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 reach his goal, but he also needs to eat right, and his diet lacks variety.
Austin should make sure to train different body parts evenly and pushing hard enough to stimulate muscle growth, she said.
Austin fasts intermittently
Austin doesn’t eat breakfast, he said.
Most days, he cooks one big meal made of 1.5-2 kilograms of seafood and vegetables, and sometimes brown rice, he said. Austin eats this during the day. On lifting days, eat something immediately afterwards.
Austin often takes an afternoon nap and then eats the rest of his meal, he said.
On cardio days, he usually eats his one big meal around 3 p.m
Austin tries to eat 150-200 grams protein daily, mostly fish, but he also snacks on granola 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
He’s trying to build muscle but losing fat to get “shredded” is just as challenging as they are opposing caloric demands, Werner said. Building muscle requires a calorie surplus, while losing fat requires a deficit.
If Austin wants to maintains muscle while losing fathis high-protein diet is the way to go, Werner said.
Austin shouldn’t rely too much on the fish, though.
“Although fish is an excellent source of lean protein with additional health benefits such as omega-3s, you should be careful not to consume too much fish because potential mercury contentWerner said.
She recommended that you eat fish two to four times a week, and eat other sources of protein on other days.
More variety is needed in Austin’s diet because he is likely to lack micronutrients, which could lead to nutrient deficiencies and negatively impact his training efforts, Werner said.
She recommended meals like salmon with broccoli and brown rice, chicken thighs with beans and roasted root vegetables, or steak with roasted peppers and potatoes.
Austin could also benefit from a variety of snacks, Werner said.
She recommended snacks that provide 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 smoothie made with milk, whey protein, fruit, and ice.
This could also be good before bed if Austin likes to get protein at night, she said.
Recovery is key
“For someone who works regularly, energetic and muscular recovery are 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 for promote muscle healing and longevity,” Werner said.
While a balanced diet should provide all the nutrients Austin needs, he may want to consider supplements to boost his recovery and thus his fitness.
The advice in this article is not a substitute for professional medical diagnosis or treatment.
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