• A 30-year-old man submitted an average daily meal for Insider’s Nutrition Clinic to review.
• He told Insider that he’s doing intermittent fasting and wants to “cut back, but bulk up.”
• If you want to have your diet evaluated by a professional, Fill out this form.

Austin, 30, shares his recipes with Insider’s Nutrition Clinic, where qualified dietitians and nutritionists advise readers on their eating habits.

He told Insider he wants to “cut but also bulk up.”

“I’m six-foot-seven and I’ve never really ‘filled out’ my huge wingspan,” Austin says.

Austin drives a courier for a living but works out at the gym six to seven days a week. He He lifts the weight four times a week and Rows Or there is running for the other sessions.

Austin does the same Intermittent fastingHe said this helped him lose 70 pounds by 2020.

Registered Sports Nutritionist Dr. Emily Werner Austin reviewed his diet and told Insider that his training helps him reach his goals, but he needs to fuel himself properly and his diet is no different.

Austin needs to make sure he’s training different body parts equally. Pushing himself hard enough To stimulate muscle growth, she said.

Austin is constantly fasting

Austin said he doesn’t eat breakfast.

On most days, he said, he cooks a large meal of 1.5-2 pounds of seafood and vegetables, and sometimes brown rice. Austin eats this during the day. During the lifting days, it is eaten immediately after a certain period of time.

Austin usually takes a nap in the afternoon and then eats the rest of his meal.

On cardio days, he usually eats a large meal around 3pm

Austin tries to eat 150-200 grams Protein He says he eats every day, mostly fish, but also snacks on granola and protein bars.

“Occasionally because of work I eat a large amount of protein before bed,” Austin says.

Austin’s diet is no different, says Werner

Trying to do Building muscle But it is also challenging to “cut” fat loss Opposite caloric requirements, Werner said. Building muscle requires a calorie surplus, while losing fat requires a defect.

If Austin wants it Maintaining muscle while losing fat.A high-protein diet is the way to go, says Werner.

Austin shouldn’t rely too much on fish.

Although fish is a great source of lean protein with additional health benefits such as omega-3s, care should be taken not to overdo it. Potential mercury contentWerner said.

She recommends eating fish two to four times a week and including other sources of protein the rest of the days.

Austin’s diet generally needs more variety because he may be missing out on micronutrients, which could lead to nutrient deficiencies and negatively impact his training efforts, Werner said.

She recommends 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 swapping out its meals, Werner said.

And she spoke. A snack One that provides both protein and fruit and vegetables for fiber and antioxidants, such as Greek yogurt with fruit and nuts or seeds, cottage cheese with carrots, or protein shakes with milk, whey protein, fruit and ice.

If Austin wants to get some protein at night, they might be good before bed, she said.

Recovery is key.

“Strength and muscle for a working man Recovery They’re big,” Werner said, and diet plays a big part in that.

“His diet should include a variety of fruits and vegetables that contain anti-inflammatory micronutrients. It promotes muscle healing And longevity,” Werner said.

While a balanced diet should provide Austin with all the nutrients he needs, he can consider additional supplements to boost his recovery and performance.

“Collagen, CreatineAnd Tart Cherries They have been used by elite athletes for years,” said Werner. “Incorporating these ingredients can help improve training sessions and adaptation to training.

The advice in this article is not a substitute for professional medical examination or treatment.