Helmut Strebl Diet and Workout Routine


Do you desire to have an appealing body figure? Are you interested in the famous Helmut Strebl Diet plan? Helmut Strebl sticks to a diet that is heavy in protein and carbs, as well as all of the other macronutrients necessary for his physical needs.

He is able to keep his nutritional balance while following the strategies he has created for his diet. Moreover, he bases his entire diet on carbohydrate-based foods. He recommends consuming fewer carbohydrates when performing, but when not performing, he consumes more carbohydrates.

Helmut’s diet revolves around how to play with your body’s metabolism. This kind of confrontational approach in meal planning does not happen very often in the fitness world, which is why Helmut Strebl is such a great role model for people enthusiastic about staying in shape.

In this article, we’ll explore the specifics of his diet plan so that you can imitate responsibly or plan yours properly.

Who is Helmut Strebl?

Helmut Strebl is an Austrian-based fitness model and bodybuilder. He is known for having the strongest muscular body and earned the title of The Most Shredded Man Alive for his massive efforts.

Helmut wanted to be a bodybuilder from childhood. So, he began bodybuilding at 12 to protect himself from unruly boys. He later won most fitness tournaments. Therefore, his low body fat is a testament to years of dedication. 

Moreover, he motivates those who want to be fit and healthy via fitness seminars.

Two key variables influence our health, as evidenced by an examination of nutrition statistics. The first is the type of diet we consume daily, and the second is the type of daily activities we engage in. So, Helmut Strebl has both a diet and workout routine so that you can achieve the body size you want.

Diet Meals

Helmut does not recommend eating fewer meals or adding excessive amounts of carbohydrates or proteins to your meals. Helmut offers his tried-and-true, self-proven plan, which is also tailored to your body. Therefore, he never offers a simple diet meal plan for all individuals.

He suggests consuming anywhere from five to seven meals per day. Every meal must contain high-quality protein: Turkey, Egg Whites, Chicken, White Fish, and Beef. For carbohydrate proportion, Brown Rice and seasonal Sweet Potatoes should dominate. While following this diet, simply reduce carbohydrate consumption in the evening.

6-Meal Plan

In your diet plan, you must consider calories, macronutrients, protein, carbs, and fiber, which give your body the ideal combination of essential nutrients.

You should also know that the two most important things you can do for your health and fitness are eating right and getting enough rest.

The Helmut’s Strebl Food plan includes a comprehensive diet plan comprising six meals per day. These are developed following the body’s requirements for its metabolism and the processing of muscular growth. In addition, they will ensure that all of the nutrients in your body are balanced at the optimal level. You can participate in bodybuilding.

  • First meal: three bagels with sweetener jam, mustard, and low-fat spread; one chicken breast; three to eight egg white; one whole egg; a large cup of coffee
  • Second Meal: Meal replacement protein shake with 50 grams of protein and 80 grams of carbohydrates.
  • The third meal: basmati rice with turkey or chicken
  • Fourth meal: basmati rice with turkey, chicken, or fish
  • Fifth meal: basmati rice with turkey, fish, or chicken
  • Sixth Meal: Only 10-12 egg whites and four pieces of Brown Toast.

Carb Diet Management

Helmut has divided the intake of carbs on the basis of day-to-day body requirements. The body always needs certain carbohydrates to level the body’s nutrients. It is worth noting that carbs are the best source for maintaining the mass-muscle proportion of the body. 

Let us explain this term, mass-muscle proportion, briefly. We need the energy to carry out our daily chores, and carbohydrates are a rich source of healthy energy if an individual consumes them in a proper quantity.  

Since you can’t rely entirely on proteins, as they only help the muscles to rebuild and refurbish, the body needs ATPs – the energy currency of the human body, to carry out all the functions and workings. Helmut knows the algorithm of the diet game very well. Consequently, he has included many food products like eggs, chicken, fish, etc., in a moderate way to deal with his body’s primary energy source. 

Moreover, there are certain foods that he never considers. The main reason is the calories in extensive quantities. Such foods are

  • Fast food or junk diet like burgers, nuggets, etc.
  • Processed items with lots of sweeteners and artificial flavors
  • Food with high chemical composition and additives, 
  • Carbonated soft and hard drinks, etc. 

Protein Intake In Helmut’s Diet

Whether he is training for a competition or not, Helmut always incorporates high-quality lean proteins into his diet. Therefore, his staples include egg whites, steak, turkey, and chicken.

His sleek, chiseled form is something he takes great care of. He maintains a body fat percentage of roughly 6 percent, even in the off-season. However, he works on his body to drop out the body fat to around 3 or 4% during his preps for the stage competition. 

Helmut Strebi’s Workout Routine

Helmut is meticulous about his diet and exercise methods, among other things. As far as physical activity is concerned, he strictly adheres to a regimen.

During his regular supersets, Helmut always pushes himself to the limit. There will be a breathing routine in between sets. Plus, before he jumps to the next round of exercises, he will take around five deep breaths in and out.

Here’s a quick summary of the Helmut workout routine:

Chest Workout

Every time Helmut Strebl enters a gym, he does a ferocious workout. On chest training days, he always begins with a hefty compound. This will include both barbell and dumbbell bench presses.

Additionally, this kind of training will allow you to start your workouts with the greatest feasible weight. When he’s finished with these initial heavy sets, he’ll proceed to chest exercises designed to tone and burn fat.

  • Barbell bench press 
  • Seated machine press 
  • Pec deck machine
  • Standing cable chest fly 
  • Seated cable chest press 

Moreover, each exercise has four sets with 8 to 12 reps or till you are worn out. 

Back Workout

Helmut Strebl has an extremely narrow waist and a broad upper back since it is the body’s epicenter. The v-taper is a centerpiece in bodybuilding because of its importance. It’s vital to work out the upper, middle, and lower back to have a shredded back like Helmut’s.

Start by performing several pull-ups to get the muscles ready for the workout. Subsequently, you can go to more challenging rowing and pulling exercises.

  • Bodyweight pull-ups
  • Wide grip pull-up with chains
  • T-bar row
  • Seated close grip cable row 
  • Smith machine row 
  • Weighted hyperextension 

Each exercise also has four sets with 8 to 15 reps. 

Shoulder Workout

Complete your look and accentuate that V-taper with well-developed shoulders. You need to strengthen your shoulders from every angle if you want to have shoulders like Helmut. 

In addition, this training method will result in massive, cannon-like shoulders. Overhead presses are generally the exclusive emphasis of beginners.

  • Smith machine overhead press 
  • Lateral dumbbell raise 
  • Lateral cable raise 
  • Reverse pec deck machine 
  • Front barbell raise 
  • Single arm front cable raises 

Furthermore, each exercise has four sets with 8 to 12 reps. 

Leg Workout

Helmut’s legs aren’t the longest or the largest, but they look well on him. For him, supersets with a modest weight are the way to go. An added benefit is a wild leg pump that will assist those muscles’ development. 

Besides, you don’t have to be the type of lifter that uses too much weight on the leg press to impress everyone.

  • Lying hamstring curls 
  • Smith machine squat
  • Barbell stiff leg deadlift
  • One leg extension 
  • One-leg hamstring curl 
  • Dumbbell lunge 
  • Seated calf raise 

Each exercise has four sets with 10 to 20 reps. 

Arm Workout

Time under strain, according to Helmut, is the single most crucial factor in developing strong arms. Gently drop the weight, stop, then lift it back up to do a biceps curl. 

Therefore, to maximize the effectiveness of each repetition, you should concentrate on contracting the muscle as you do so.

  • EZ bar preacher curl
  • Triceps rope pushdown
  • Lying cable curl
  • Triceps press machine

Each exercise has four sets with 10 to 15 reps. 

Takeaways From Helmut’s Diet And Workout Routine

By following Helmut’s example of healthy eating and regular exercise, you may maintain your ideal body weight and shape all year long without resorting to fad diets or other unhealthy methods. Hence, use his eating regimen as a template for your own healthy eating.

However, you must remember to adjust his workout routine for yourself since he has different muscle endurance and mind-muscle connection. So, if you bring the exact plan into your routine, you may face injuries and demotivation with your workout. 

Therefore, the primary objective of this writing should be to understand the mindset of Helmut regarding nutrition and exercise.

Niklas Lampi

My name is Niklas Lampi and I work as a fitness writer, nutritional consultant and personal trainer. My favourite exercise is the bench press and my favourite food is pizza!

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