Derek, 38, submitted his eating routine to the Insider 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-protein, low-carb diet with BI, which was reviewed by sports nutritionist Dr. Mike Molloy. Molloy said Derek would likely have better results if he changed the composition of his diet by including more carbohydrates and eating more in general.
As Derek specified the amounts of his daily diet, Molloy was able to calculate approximately how many calories and macronutrients (protein, carbohydrates and fat) he eats.
“We don’t know Derek’s actual height or weight, so we’re going to assume he’s about 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 at the same weight or lose some.
However, because a calorie surplus is generally required to gain muscle, Molloy added: “I would say that unless Derek is very new to strength training, he will most likely struggle to gain muscle mass in 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.
That’s a high-protein breakfast, and while protein is important for muscle recovery and helps with fat loss as it keeps you feeling full, Molloy said Derek could eat a lot.
“This is great for muscle repair and growth, but studies have shown that we only need about 1.6 to 2.2 grams of protein per pound of body weight,” Molloy said. “As such, unless Derek is over 100 pounds, he is likely consuming more protein than he should.”
Spreading his protein intake evenly across three to four meals a day will also support muscle growth, Molloy said.
Molloy also recommended that Derek add a carbohydrate source like oatmeal to his breakfast for more energy.
Eat complex carbohydrates with at least two meals a day
Around 3 p.m., Derek eats three chicken drumsticks with a cup of broccoli. He also eats half a Quest protein bar and 32 grams of almonds, he said.
Molloy said Derek isn’t eating enough carbs in general, which isn’t ideal because he needs energy for his high-intensity workouts and strength training.
“Increasing carbohydrate intake can improve exercise 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 “the flu.” of exercises”.
He advised Derek to add complex carbohydrates such as white potatoes, sweet potatoes, rice, quinoa or oats to at least two meals a 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 nonfat Greek yogurt with 32 grams of peanut butter and half an ounce of dark chocolate.
Molloy said Derek eats a lot of fat, making up about 50% of his total calories.
While healthy fats are essential in a balanced diet, eating too much may not help Derek build the body composition he wants.
Molloy recommended that Derek focus on eating lean protein, increase his carbohydrate intake and have healthy fats in moderation.
Train with progressive overload
Molloy, who works with elite athletes, advised Derek to make sure he trains with progressive overload (gradually increasing weights and repetitions), which will challenge his muscles and help them grow.
“Incorporate compound movements (squats, deadlifts, bench presses) for overall strength development,” he said.
Molloy said Derek needs to make sure he balances HIIT with adequate recovery to prevent overtraining, as it can take a toll on the body.
Sleep, hydration and active recovery (like stretching and foam rolling) will all support Derek’s overall fitness goals, Molloy said.
“Finally, I would stress to Derek the importance of phasing into his training,” Molloy said. “He would likely benefit from spending 12 to 20 weeks in a caloric surplus to maximize muscle growth.
“He may gain some body fat during that process, but don’t worry – smart cutting, aiming to lose 0.5kg a week for 12 weeks will help him lean out while retaining most of the muscle mass he’s gained. “
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