Derek, a 38-year-old fitness enthusiast, recently sought guidance on his diet and workout routine through Insider's Nutrition Clinic. With a goal to lose fat, build muscle, and get stronger, Derek works out six days a week, including four strength training sessions and two high-intensity interval training (HIIT) workouts.

A Low-Carb, High-Protein Diet: What's Missing?

Derek's current diet is low in carbs and high in protein. While protein is crucial for muscle recovery and satiety, sports nutritionist Dr. Mike Molloy suggests that Derek may benefit more from adjusting his macronutrient balance—specifically, by increasing his carbohydrate intake.

Molloy reviewed Derek’s diet, which consists of 2,237 calories per day. Although this intake might help Derek maintain his weight or lose some, Molloy pointed out that gaining muscle generally requires a calorie surplus. "Unless Derek is very new to strength training, he is likely to struggle to gain muscle mass on these numbers," Molloy noted.

Protein: Important but Don't Overdo It

Derek's breakfast typically includes three whole eggs, four egg whites, three cups of spinach, and three turkey sausages—a meal rich in protein. While protein is vital for muscle repair and growth, Molloy cautions that Derek might be consuming more than necessary. "We only need around 1.6 to 2.2 grams of protein per kilogram of body weight," Molloy explained. If Derek weighs under 100 kilograms, he’s likely overdoing it.

To maximize muscle growth, Molloy suggests Derek spread his protein intake evenly over three to four meals a day and add a carbohydrate source, like oats, to his breakfast for sustained energy.

The Power of Carbs: Fuel Your Workouts

At 3 p.m., Derek’s meal consists of three chicken drumsticks and a cup of broccoli, with snacks like half a Quest protein bar and 32 grams of almonds. Molloy emphasized that Derek isn't eating enough carbs, which are essential for fueling his high-intensity workouts and aiding recovery.

"Increasing carbohydrate intake could enhance workout performance and recovery," Molloy advised. He warned that not consuming enough carbs could lead to limited performance, muscle loss through gluconeogenesis, and "exercise flu." To avoid these issues, Molloy recommended Derek include complex carbs like white potatoes, sweet potatoes, rice, quinoa, or oats in at least two of his meals daily.

Balance Fats and Focus on Lean Protein

Derek’s dinner usually includes 8 to 10 ounces of ground turkey with Brussels sprouts. Later, he enjoys 1.5 cups of non-fat Greek yogurt with 32 grams of peanut butter and half an ounce of dark chocolate. Molloy noted that fats make up about 50% of Derek's total calories—a higher proportion than necessary for his goals.

"Healthy fats are essential, but moderation is key," Molloy said. He recommended Derek focus on lean protein sources, increase his carb intake, and keep healthy fats in balance to achieve his desired body composition.

Training Smart: Progressive Overload and Recovery

Beyond diet, Molloy advised Derek to incorporate progressive overload in his training—gradually increasing weights and reps to challenge his muscles. "Incorporate compound movements (squats, deadlifts, bench presses) for overall strength development," Molloy suggested.

He also stressed the importance of balancing HIIT workouts with adequate recovery to prevent overtraining, which can be taxing on the body. Sleep, hydration, and active recovery methods like stretching and foam rolling will further support Derek's fitness goals.

The Importance of Phases in Training

Finally, Molloy emphasized the importance of phasing in Derek's training. To maximize muscle growth, Derek should spend 12 to 20 weeks in a calorie surplus. "He may gain some body fat during that process, but an intelligent cut—aiming to lose 0.5 kilograms per week for 12 weeks—will help him lean out while maintaining most of the muscle mass he gained," Molloy explained.

By adjusting his diet to include more carbohydrates and moderating his fat intake, Derek can optimize his workout performance and muscle growth. Coupled with smart training strategies like progressive overload and phased goals, he’s well on his way to achieving his fitness ambitions.