How a 34-Year-Old Software Engineer is Optimizing His Diet for Muscle Growth and Fat Loss

Justin Khan, a 34-year-old software engineer, is on a mission to build muscle while reducing his body fat to 15%. Seeking expert guidance, he shared his daily diet with Business Insider’s Nutrition Clinic, where registered nutritionist and personal trainer Jamie Wright outlined two strategic approaches to help him reach his goals.

Balancing Fitness with a Busy Lifestyle
Living in Florida, Khan maintains an active lifestyle despite a demanding job and studies toward a master’s degree. A former martial artist and dedicated gymgoer, he currently trains twice a week with a mix of strength training and calisthenics. He also tries to walk between 3,000 and 10,000 steps daily while prioritizing a whole-food diet rich in protein and gut-friendly nutrients.

“I’m a software engineer, so I spend most of my day sitting at a desk,” Khan said. “Balancing workouts with my studies can be challenging, but I try to stay consistent.”

A Protein-Focused Diet
Khan follows a structured but flexible approach to nutrition, ensuring every meal includes a good source of protein. His daily intake typically includes:

Breakfast: Hot oatmeal with banana, chia seeds, collagen powder, creatine, protein powder, and kefir
Lunch: Baked chicken thighs and drumsticks with mixed vegetables
Snack: Hard-boiled eggs and mixed beans
Dinner: Salmon with mixed vegetables and beans
With a family history of high cholesterol and a past issue with critically low vitamin D levels, he also takes supplements to support his overall health.

Two Strategies for Reaching His Goal
Wright suggested that Khan could choose between two approaches:

1. A Calorie Deficit to Lose Fat While Maintaining Muscle
For gradual fat loss without sacrificing muscle, Wright recommended a moderate and sustainable calorie deficit.

Small Adjustments: Simple tweaks—like swapping chicken thighs for leaner chicken breasts—could help reduce overall calorie intake without drastic dietary changes.
Step Count Matters: Increasing his daily step count toward the higher end of his 3,000–10,000 range could further support fat loss.
Protein Intake: Wright advised consuming around 2 grams of protein per kilogram of body weight daily to help preserve muscle mass.
Long-Term Sustainability: “Keeping the deficit moderate rather than aggressive will prevent excessive muscle loss and improve adherence,” Wright noted. He also cautioned Khan against over-restricting calories, which could backfire based on his history of fluctuating between very healthy and unhealthy eating patterns.
2. A Lean Bulk to Prioritize Muscle Growth
Alternatively, Khan could focus on muscle-building first by slightly increasing his calorie intake while keeping fat gain to a minimum.

Gradual Surplus: A controlled increase of 300–500 extra calories per day would support muscle growth without excessive fat gain.
Nutrient-Dense Choices: Emphasizing whole foods, protein, and increased carbohydrates would provide the necessary fuel for workouts.
Training Adjustments: Adding a third strength-training session per week—even a shorter one—could enhance muscle development.
Monitoring Progress: Tracking body composition would help ensure any fat gain remains minimal, allowing for adjustments to calorie intake or activity levels if needed.
The Role of Sleep in Muscle Growth
Regardless of his chosen strategy, Wright highlighted the importance of sleep. With Khan currently averaging six to seven hours per night, aiming for closer to 7.5 hours could improve muscle recovery, energy levels, and overall progress.

Which Approach is Best?
Both methods can be effective; it ultimately depends on Khan’s priority—whether he wants to lean down first or build muscle while accepting a small fat gain. If he starts with fat loss, he can later transition into a muscle-building phase by slowly increasing calories. Conversely, if he prioritizes muscle growth, he’ll need to monitor fat accumulation and adjust accordingly.

“A flexible, well-balanced diet will help him maintain his progress and build a healthy relationship with food,” Wright concluded.

By making informed, gradual changes, Khan is on track to achieving his ideal physique while balancing his busy lifestyle.