I want to lose fat and build strength. A dietitian said to eat more carbs and fat. [Video]

Ian, 29, submitted his eating routine to Insider’s Nutrition Clinic, where qualified dietitians and registered nutritionists offer advice on readers’ eating habits.

He told Business Insider that his goals are to lose fat and build strength. Ian said: “I don’t need to look big, but I do want my muscles to be dense and strong and have a nice aesthetic. I signed up for my first sprint triathlon in June, which I’d like to win in my age group.”

Ian weighed 200 pounds on February 1 and decided to start going to the gym every weekday, and twice a day every other week. Every Wednesday, he focuses on active recovery, rest, rehab, and stretching, and only goes to the gym in the morning, but sometimes does some light activity in the evening if he’s bored, he said.

Every weekday, Ian walks 2 to 2.5 miles on his lunch break. On weekends, he has another active recovery day when he swims laps, walks at an incline on a …