Justin Khan, a 34-year-old software engineer, is aiming to build strength and muscle while reducing body fat. He consulted nutritionist Jamie Wright who suggested focusing on whole foods and protein-rich meals. Khan engages in regular calisthenics and strength training but struggles with time due to work and studies. He aims for 6-7 hours of sleep, includes supplements due to a family history of high cholesterol, and mentions his journey of maintaining a balanced diet without following fad diets. His daily meals reflect an effort to meet his nutritional goals while allowing some flexibility.
Khan, who lives in Florida, said he was an avid gym-goer and martial artist in his 20s. Currently, twice a week he does 1.5 hours of calisthenics and strength training, mostly compound lifts.
Jamie Wright, a registered nutritionist and personal trainer, told BI that Khan focusing on whole foods, protein, and gut-healthy nutrients means he is already ticking a lot of boxes.
Khan said he's never followed fad diets but he has teetered between very healthy and unhealthy eating periods.
I'm trying to follow a few strict meals for my diet but continue to be a little flexible every day,
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