- A 38-year-old man submitted an average day of eating to be reviewed for Insider's Nutrition Clinic.
- A nutritionist said that protein is important but eating enough carbs is essential too.
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Derek, 38, submitted his eating routine to Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer advice on readers' eating habits.
He told Business Insider that his goals are to lose fat, build muscle, and get stronger. Derek said he works out six days a week, doing four strength training sessions and two HIIT workouts.
Derek shared his low-carb high-protein diet with BI, which was reviewed by sports nutritionist Dr. Mike Molloy. Molloy said Derek would likely get better results if he changed the composition of his diet by including more carbs and ate more overall.
As Derek specified the quantities of his daily diet, Molloy was able to calculate approximately how many calories and macronutrients (protein, carbs, and fats) he eats.
"We don't know Derek's current height or weight, so we'll assume that he's roughly average in both departments," Molloy said. Derek is eating 2,237 calories a day so — depending on his weight, height, and activity levels — this will enable him to stay the same weight or lose some.
However, because a calorie surplus is generally required for gaining muscle, Molloy added: "I would say that unless Derek is very new to strength training, he is very likely to struggle to gain muscle mass on these numbers."
Protein is important but it's pointless to overdo it
Derek said he doesn't eat until noon when he has three whole eggs with four egg whites, three cups of spinach, and three turkey sausages.
This is a high-protein breakfast, and while protein is important for muscle recovery and helps with fat loss, as it keep you feeling full, Molloy said Derek might be eating too much.
"This is great for muscle repair and growth, but studies have shown we only need around 1.6 to 2.2 grams of protein per kilogram of body weight," Molloy said. "As such, unless Derek is over 100 kilograms, he is likely consuming more protein than necessary."
Spreading his protein intake as evenly as possible over three to four meals a day will also support muscle growth, Molloy said.
Molloy also recommended Derek add a carb source such as oats to his breakfast for more energy.
Eat complex carbs with at least two meals a day
At around 3 p.m., Derek eats three chicken drumsticks with a cup of broccoli. He also snacks on half a Quest protein bar and 32 grams of almonds, he said.
Molloy said Derek isn't eating enough carbs overall, which isn't ideal because he needs energy for his high-intensity workouts and strength training.
"Increasing carbohydrate intake could enhance workout performance and recovery," Molloy said.
As Molloy previously told BI, not consuming enough carbohydrates and performing high-intensity workouts can lead to negative consequences, including limited performance, muscle loss through a process called gluconeogenesis, and what's known as "exercise flu."
He advised Derek to add complex carbs such as white potatoes, sweet potatoes, rice, quinoa, or oats to at least two meals per day.
Focus on lean meats and healthy fats
For dinner, Derek said he eats eight to 10 ounces of ground turkey with Brussels sprouts.
After dinner, he has 1.5 cups of non-fat Greek yogurt with 32 grams of peanut butter and half an ounce of dark chocolate.
Molloy said Derek eats quite a lot of fat, making up about 50% of his total calories.
While healthy fats are essential in a balanced diet, eating too much might not help Derek create the body composition he desires.
Molloy recommended Derek focus on eating lean protein, upping his carb intake, and having healthy fats in moderation.
Train with progressive overload
Molloy, who works with elite athletes, advised Derek to ensure he's training with progressive overload (gradually increasing the weights and reps), which will challenge his muscles and help them to grow.
"Incorporate compound movements (squats, deadlifts, bench presses) for overall strength development," he said.
Molloy said Derek should make sure he balances HIIT with adequate recovery to prevent overtraining, as it can be taxing on the body.
Sleep, hydration, and active recovery (such as stretching and foam rolling) will all support Derek's overall fitness goals, Molloy said.
"Lastly, I would just emphasize to Derek the importance of introducing phases into his training," Molloy said. "He will likely benefit from spending 12 to 20 weeks in a calorie surplus to maximize muscle growth.
"He may gain some body fat during that process, but not to worry — an intelligent cut, aiming to drop 0.5 kilograms per week for 12 weeks will help him lean back out while maintaining most of the muscle mass he gained."