Justin Khan, a 34-year-old software engineer from Florida, is focused on two primary fitness goals: reducing his body fat to 15% and building muscle strength. To help him achieve these objectives, Jamie Wright, a registered nutritionist and personal trainer, presented Khan with two distinct approaches, each tailored to his current lifestyle and fitness habits.
Khan, who maintains an active lifestyle through regular calisthenics, strength training, and martial arts, also has a sedentary job that limits his workout time. Between his work and master’s degree studies, his exercise routine includes 1.5-hour sessions twice a week and walking between 3,000 to 10,000 steps daily. He strives for six to seven hours of sleep each night but sometimes falls short.
An Overview of Khan’s Current Diet
Khan’s daily diet is focused on whole foods, proteins, and gut-healthy nutrients, reflecting a balanced and nutrient-rich approach. Despite his awareness of healthy eating, he admits to occasional fluctuations between healthy and unhealthy eating periods. He also deals with a family history of high cholesterol and has had previous issues with low vitamin D levels, for which he now takes supplements.
Here’s what a typical day of eating looks like for Khan:
- Breakfast: Oatmeal with banana, chia seeds, collagen powder, creatine, protein powder, and kefir.
- Lunch: Baked chicken thighs and drumsticks with mixed vegetables.
- Snack: Two hard-boiled eggs and mixed beans.
- Dinner: Salmon with mixed vegetables and beans.
Option 1: A Sustainable Calorie Deficit for Fat Loss
The first recommendation Wright offered was for Khan to create a moderate calorie deficit to gradually lose fat while maintaining muscle. According to Wright, aiming for a sustainable and moderate calorie deficit—rather than an extreme or prolonged one—will help Khan reach his goal of reducing body fat without sacrificing lean muscle mass.
Since Khan already follows a balanced diet, Wright emphasized the importance of minor adjustments to his intake. This could include slightly reducing portion sizes or making simple swaps, like replacing chicken thighs with leaner chicken breasts. Wright also recommended Khan focus on increasing his protein intake to about 2 grams per kilogram of body weight daily—aligned with the guidelines from the International Society of Sports Nutrition for active individuals.
For fat loss, Wright suggested Khan aim for the higher end of his walking range—closer to 10,000 steps a day. Furthermore, she cautioned against pushing past the 15% body fat goal, especially considering Khan’s history with restrictive diets that have led to unsustainable results. If Khan succeeds in reaching his target, Wright proposed a potential “reverse dieting” strategy to gradually increase calorie intake without significantly affecting body fat levels.
Option 2: Lean Bulking to Build Muscle
Alternatively, Khan could focus on a “lean bulk,” which involves a slight calorie surplus to support muscle growth with minimal fat gain. Wright advised increasing his daily caloric intake by 300 to 500 calories above his maintenance level, prioritizing nutrient-dense, whole foods, and ensuring sufficient protein and carbohydrate intake to fuel his workouts.
Though Khan currently lifts twice a week, Wright recommended adding a third session, even if shorter, to enhance muscle growth. Monitoring body composition will be key: If Khan starts gaining too much fat, adjusting his calorie intake or increasing his physical activity, such as walking more, could help him maintain a leaner physique during this phase.
Sleep and Recovery: Essential for Muscle Growth
Regardless of which approach Khan chooses, Wright emphasized the importance of sleep. To optimize muscle recovery and maintain energy levels, aiming for closer to 7.5 hours of sleep each night would be ideal.
Wright also noted that while achieving both muscle growth and fat loss simultaneously is challenging, especially for those who have been strength training for some time, it is possible. Many people cycle through phases of “bulking” and “cutting” to target specific goals.
Building a Sustainable Diet
Finally, regardless of whether Khan pursues fat loss or muscle gain first, Wright recommended that he maintain a flexible approach to his diet. This flexibility will not only help him stick to his goals more effectively but also foster a healthier relationship with food.
By following these strategies and remaining adaptable, Khan will have the tools to achieve his desired fitness goals while maintaining long-term health and wellness.
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