Helmut Strebl’s Diet Plan & Supplements

We are pretty sure that you must have seen the picture of a man with rippling muscles and extraordinary leanness on the internet. Well, that man is none other than Helmut Strebl who has developed his physique to a point that looks unattainable.

He has gone up to lowering his body fat levels to 2% which makes him a phenomenon that is seldom seen in the world of bodybuilding.

Helmut Strebl’s diet plan is synonymous with healthy eating. And that’s pretty obvious too. After all, one cannot expect to attain such a level of physical conditioning through poor eating habits.

So what is his nutrition plan all about? Stay with us as we give you a detailed overview of it through this post.

Helmut Strebl’s Diet Plan

Helmut Strebl’s Diet Plan
Helmut Strebl in an Instagram photo (Helmut Strebl / Instagram)
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The way a person’s body looks and performs relies a lot on how he feeds his body. Just by looking at Helmut’s shredded physique, anyone can get an idea that this man must be immensely disciplined about his eating habits.

He consumes a great number of calories every single day but he makes sure that those calories are coming from nutritious food items only.

Helmut structures his diet plan with military-style precision. Well, that’s something a person needs to do to maintain his physique at a 4% body fat level.

To serve that purpose well, Helmut takes great care of his macros. He consumes 400 grams of carbohydrates on his high-carb days and 100 grams of carbohydrates on his low-carb days.

This approach allows his body to have adequate energy to sustain his intense workouts without adding even half an inch of fat on his shredded frame. Some of his most preferred sources of good carbs are brown rice and sweet potatoes.

Helmut never eliminates carbs from his diet plan. When he prepares for a bodybuilding competition, show or photoshoot he minimizes his everyday carb intake. On the contrary, he ups his overall carb intake in the off-season. However, he ensures to consume his carbs only during the day.

Helmut also prefers to undertake carb cycling a month before any of his bodybuilding competitions. Usually, his carb cycling lasts for four days where he eats 150-200 grams of carbs (spread over six meals) for the first three days and boosts his carb intake to around 300-400 grams on the fourth day.

After the fourth day, he starts the cycle again. Helmut claims that carb cycling has helped him significantly in getting his physique to attain single-digit body fat percentages.

To feed his body well, Helmut eats around 5-7 meals a day. The following table will let you know more about Helmut Strebl’s meal plan:-

Helmut Strebl’s Meal Plan

Meal 1

5-8 egg whites, 1 yolk, 1 chicken, 1 large cup of coffee, 3 bagels with sweetener jam, mustard, low-fat spread

Meal 2

Meal replacement shake (consisting of 50 grams of protein and 80 grams of carbs)

Meal 3

Cooked basmati rice and chicken/turkey

Meal 4

Basmati rice and chicken/fish/turkey

Meal 5

Basmati rice and chicken/fish/turkey

Meal 6

10-12 egg whites (no yolk) and 4 slices of brown toast

Prioritizing consuming whole food items

If you think that Helmut must be gulping on numerous protein shakes throughout the day to maintain his shredded physique, then you are wrong.

Helmut always prioritizes eating whole food items to fulfill his everyday nutritional intake. Even though he includes a few supplements into his diet plan, the major chunk of his nutrition comes from consuming whole food items.

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Protein intake

Irrespective of whether Helmut is prepping up for a competition or is in the off-season, he ensures to include rich sources of lean proteins into each of his meals. Some of them include egg whites, white fish, beef, turkey, and chicken.

Staying in shape 24×7

Helmut has never been one of those who whip oneself in shape just for a few months. He maintains his lean and shredded physique year-round. Even in his off-season, he keeps his body fat percentage to around 6% which subsides down to 3-4% when he preps up for a competition.

What does Helmut Strebl eat?

It won’t come to you as a surprise that Helmut Strebl’s diet plan is all about eating clean and healthy. That way he also ensures to feed his body with all the nutrients that not only keeps it in great shape but also enhance its overall athletic performance.

Helmut Strebl’s diet chart comprises plenty of nutritious food items. Some of the most common ones out of them are as follows:-

  • Egg whites
  • Whole eggs
  • Whitefish
  • Beef
  • Turkey
  • Chicken
  • Broccoli
  • Bananas
  • Almond butter
  • Basmati rice
  • Oatmeal
  • Sweet potatoes
  • Brown bread
  • Peanut butter
  • Sugar-free jam
  • Mustard
  • Asparagus
  • Cottage cheese

What food does Helmut Strebl avoid?

For a man like Helmut who is dubbed as the most shredded man on earth, keeping oneself away from eating certain food items becomes imperative. He consumes only nutritious food items year-round. 

Food items that are filled with bad calories find no place in Helmut’s diet chart. Some of them are as follows:-

  • Junk food
  • Processed food
  • Sweeteners
  • Artificial flavors
  • Additives
  • Chemical ingredients

Helmut Strebl’s Supplements

Helmut Strebl follows a strict diet plan which allows him to maintain his lean and insanely ripped physique. To make his diet plan more nutritious and wholesome, he also includes certain supplements into it.

Even though he doesn’t over-rely on them, he includes a few of them in his nutrition plan.

Helmut Strebl’s supplements stack include the following:-

Whey Protein

Whey protein is filled with all the essential amino acids that muscles require for recovery and growth. It is one of the most popular supplements that is used by fitness freaks and Helmut is no different in this regard. He prefers taking 1-2 protein shakes a day which not only keeps his muscles in an anabolic state but also fuels his body with good calories.


Supplementing one’s nutrition plan with creatine contributes significantly towards enhancing one’s athletic performance. It enables the muscle cells to produce more energy that further boosts high-intensity exercise performance.

For athletes like Helmut, creatine supplementation aids them to get the most out of their training sessions in terms of increased strength and muscle gains.


A multivitamin supplement aids in fetching the body with nutrients that at times become challenging to be derived by eating whole food items. It fetches the body nutrients like calcium, magnesium, potassium, and other essential vitamins that keep one’s immune system in check along with maintaining muscle and bone strength.

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Closing Thoughts

The key takeaway of Helmut Strebl’s diet plan is feeding one’s body in a manner that not only keeps it in great shape but also fulfills all of its nutritional requirements.

Doing so will keep your body in tip-top condition year-round and that too without messing up with any sort of crash diet. You can surely look up to his diet plan as a reference to structure yours.