Eat a high-protein, varied diet to bulk up, get ripped: Dietitian

Eat a high-protein, varied diet to bulk up, get ripped: Dietitian

  • A 30-year-old man submitted an average day’s diet to the Insider Nutrition Clinic for review.
  • He told Insider that he occasionally fasts and wants to “snort but also bulk up.”
  • If you want your diet to be examined by an expert, fill out this form.

Austin, 30, submitted his eating routine to Insider’s Nutrition Clinic, where qualified dietitians and nutritionists provide advice on readers’ eating habits.

He told Insider that he wanted to “chop up, but also bulk up.”

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

Austin is a courier who drives for a living, but works out at the gym six to seven days a week. He lifts weights four times a week and lines or run for other sessions, he said.

Austin 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 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 pushing yourself enough to stimulate muscle growth, she said.

Austin is doing intermittent fasting

Austin doesn’t eat breakfast, he said.

Most days, he cooks one large meal of 1.5-2 kilograms of seafood and vegetables, and sometimes brown rice, he said. Austin eats this throughout the day. On lifting days, he eats a little right after.

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 a day, mostly from 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

Trying build muscle but also losing adipose tissue in order to “shred” is challenging as they have opposite caloric requirements, said Werner. Building muscle requires a calorie surplus, while losing fat requires a deficit.

If Austin wants it 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-3 fatty acids, you should be careful not to consume too much fish because potential mercury contentWerner said.

She recommended eating fish two to four times a week, and other days to include other sources of protein.

Austin’s diet generally needs to be more varied because he will likely lack micronutrients, which could lead to nutrient deficiencies and negatively impact his training efforts, Werner said.

Steak, potatoes and asparagus

Steak, potatoes and vegetables are another balanced meal to add variety to your diet.


She recommended meals like salmon with broccoli and brown rice, chicken drumsticks with green beans and roasted root vegetables, or steak with roasted peppers and potatoes.

Austin could also benefit from changing its 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 smoothie made with milk, whey protein, fruit, and ice.

This could also be good before bed if Austin likes to get some protein in the evening, she said.

Recovery is key

“For someone who exercises habitually, energetic and muscular recovery are huge,” Werner said, and diet plays a big part in that.

“His diet must include a variety of fruits and vegetables that contain antioxidants and anti-inflammatory micronutrients promote muscle healing and longevity,” Werner said.

While a balanced diet should provide all the nutrients Austin needs, he may want to consider nutritional supplements to boost his recovery and thus his fitness.

Collagen, creatineand tart cherries used by elite athletes for years,” Werner said. “Incorporating these nutrients could help optimize his training and adaptations to that training.”

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


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