This plant protein vs whey protein article won’t just give you the straight facts, I’ve thrown in a free book that will give you the truth about supplements in general so that YOU will KNOW what YOU need for YOUR physical training to maximise your results. So if you want to build muscle fast or simply lose belly fat download your free book here.

If you’re doing intensive training programs for fast muscle growth, the right protein is essential to gain maximum benefit for your efforts. It’s not just a case of eating a protein rich diet of chicken, tuna, turkey or beef, it’s other elements of protein nutrients that will give you the edge. But choosing the right protein is becoming increasingly difficult. People have different dietary needs but choosing the right protein at a fair price can be troublesome. 

Revealing the myths and misconceptions about different protein sources like plant, dairy, gluten free etc. We’ll compare the benefits and guide you to your needs.

The Truth About Supplements

PLANT PROTEIN VS WHEY PROTEIN-COMMON MYTHS AND MISCONCEPTIONS

IS WHEY PROTEIN VEGAN

No it is not. Whey protein is extracted during a dairy cheese-making process and dried off to make the powder you see when you use it. A vegan diet does not consist of animal products.

IS WHEY PROTEIN DAIRY

Yes. Whey protein has lactose because it comes from cows’ milk and lactose is a sugar molecule that is naturally present in milk.

IS WHEY PROTEIN VEGETARIAN

Yes. A vegetarian diet may contain dairy and whey protein is derived from dairy.

IS WHEY PROTEIN GLUTEN FREE

Yes. Whey protein is produced from dairy which does not contain gluten. There are 2 main types HERE.

WHEY PROTEIN ISOLATE

As you now know, whey protein is collected during the cheese (dairy) process and concentrated. Water, fat and carbohydrates are taken away leaving the whey protein which is spray dried. If you were to buy whey protein ISOLATE you would be using a protein that has even less LACTOSE in it. Generally, this is preferred because people especially fitness & health enthusiasts have become more aware of the negative effects of sugar on our health and unwanted weight (fat) gain.

PLANT PROTEIN

We get this protein from hemp, pea, soy or brown rice so they’re a great solution for vegans or people that require a non-dairy or lactose-free alternative to whey.

ORGANIC PROTEIN SHAKE

If it’s organic you’re after, you’ll have to check the labels. Of course, either whey or plant-based protein can be organic as long as it’s free of hormones antibiotics and pesticides.

Plant Protein vs Whey

COMPARISON TABLE

NUTRITIONAL VALUES- WHEY PROTEIN VS PLANT PROTEIN

Whey protein is considered a complete protein because it naturally contains all 9 branch chain amino acids (BCAA’s) essential for muscle growth. Most plant based proteins do not contain all 9 BCAA’s with the exception of soy. However, many manufacturers that produce plant based protein add the missing BCAA’s.

IS PLANT BASED PROTEIN AS EFFECTIVE AS WHEY FOR MUSCLE GROWTH

Yes. They’re equally as effective as long as you take the right amount per serving.

WHAT TO LOOK FOR WHEN BUYING ANY TYPE OF PROTEIN

Look at the amount of nutrition per serving. A serving should contain between 20 and 30 grams of protein and between 5 and 12 grams of BCAAs but make sure that at least 3 grams of BCAA is leucine. That said you may not need to check for leucine because you may already get them in your diet.

TOP FOODS HIGH IN LEUCINE

Cottage cheese. The most shredded man in the world, Helmut Strebl swears by it and you can’t argue with him.

Eggs. No longer the bad boy of cholesterol and you can never get bored with them because they’re so versatile (scrambled, fried, poached, boiled, omelet etc.) and they’re full of protein.

Peanuts. What I like about these is that they are a great snack easily be substituted for carb snacking. They sustain you for longer, they’re full of friendly fats and come in other varieties such as peanut butter.

Oats. A cup of cooked oats contains 0.5 grams of leucine and there is protein and fiber in there to keep you chugging along. You could have this before your workout and grab a protein shake afterward to keep the muscle growth going around the clock.

Beef. The great thing about beef is that it is one of the best sources of amino acids. The leaner the better to reduce your fat intake and if you can afford it go for the grass-fed.

Chickpeas. High in iron, these bad boys have 7g of protein and 6g of fiber in just half a cup! You could make a soup or add to a stew or curry and they’re dirt cheap too!

Salmon. This is premium oily fish with omega-3 fatty acids. Be careful though because you can have too much and reliable sources advise only 1 oily fish meal per week. Try to avoid farmed salmon but if you’re on a budget get whichever you can afford. When bought frozen and filleted it’s usually cheaper but less tasty.

Brown rice. Cheap and cheerful with a slightly nutty taste you can eat it hot or cold.

Soybeans. Very common in supermarkets nowadays but a lot of people complain of its lack of flavour. Add a couple of spices and you’re in!

COST SAVING TIPS

This will largely depend on the brand but ideally, you should find a protein that you actually enjoy the taste of and that it gives you what you need. Some proteins may not agree with you and could give you some slightly uncomfortable side effects such as bloating so it’s important to try a few first.

Once you find a product that you enjoy and you’re happy with the cost, you can save money by opting into some kind of loyalty plan which could reduce your costs a fair whack.

It’s also worth noting that many proteins are likely to be the same product but just branded differently, so you may be paying comparatively higher costs for something you could get cheaper somewhere else.

Kris Gethin 8 week program

Kris Gethin is no Helmut Strebl AKA The Most Shredded Man in The World but he’s no Homer Simpson either.  The Kris Gethin 8 week program aka the Kris Gethin Hardcore is for those with an intermediate fitness level looking to lose body fat and gain muscle.

It requires 5, 60-90 minute workouts per week and cardio twice daily. This is a rigorous program and will require a lot of time, dedication, and proper planning. You can access this program by purchasing BodyFit from bodybuilding.com at $6.99 monthly or $47.99 yearly.

First, we’ll go over the nutrition, supplements, and the kris gethin workout routine.

Then we’ll break down the pros and cons of this program and discuss alternative options that may be cheaper or better for you.

Nutrition:

1. Get some Protein. You need 1.28 grams per pound of lean body mass. To get your lean body mass (LBM), add your total weight and subtract fat mass.
2. How many Carbohydrates do you need? The amount is based on your workout regime. On days you workout they will be calculated at 0.98 grams per LBM. On rest days carbs will be at 0.85 grams per LBM. All carbohydrates consumed will be from complex carbs. Complex carbs are made up of starch and fiber which help regulate blood sugar levels.
3. Get Fats from natural protein sources. Good sources are below.
4. Fiber is to be consumed with each meal in the form of leafy green vegetables.
5. Drink plenty of water. A minimum of 1 gallon (8 pints) of water daily, possibly more further in the program, based on the climate you live in. You will need to add an electrolyte supplement called Hydra-Charge 2-3 times daily.

Protein & Fat Sources:

• Chicken breast
• Turkey breast
• Cod
• Tilapia
• Pollock
• Low-fat steak (one meal per day)
• Salmon (one meal per day)
• Egg whites
• Fat-free cottage cheese (vegetarian option)
• Low-fat Tofu (vegetarian option)
• Re-Kaged – whey protein isolate
• Casein -Casein protein

Carbohydrate Sources:

• Yams
• Potato
• Rice
• Oats
• Rice cakes
• Quinoa

Supplements:

• Pre-Kaged– A pre-workout supplement to be consumed right before your workout in this program.
• In-Kaged– A BCAA supplement with coconut water and organic caffeine to be consumed during your workout.
• Re-Kaged– A hydrolyzed whey protein for immediately after your training session.
• Hydra-Charge– An electrolyte powder to restore hydration levels throughout the day.
• Clean Burn (Amped)– A thermogenic fat burner with appetite suppressing properties. This one is a non-stimulant so you won’t get a tingly, jittery sensation.
• BCAAs– Stands for branch-chain amino acids. These 3 BCAAs, leucine, isoleucine, and valine are essential amino acids, meaning they are not produced by the body and must be consumed in food or supplement form.
• Glutamine– Increases the body’s supply of glutamine.
• Citrulline– An amino acid that boosts nitric oxide which relaxes the blood vessels and helps improve blood flow. Only to be consumed on rest days.
• Creatine HCL– To help keep your creatine levels up on rest days. This helps cells produce ATP (energy) in the body when your muscles are at rest.

*Kris Gethin has his own range of supplements (pre-kaged etc.) which I’m sure he loves. That said, there’s no reason why you cannot source cheaper alternatives provided they contain what you need. To get the facts about supplements to tailor them to your needs, grab this FREE Download.

Kris Gethin 8 week program-workout routine:

Training Split:

1. Monday: Quads, Calves & Lower Abs
2. Tuesday: Chest & Shoulders
3. Wednesday: Arms
4. Thursday: Lower Back, Hamstrings & Upper Abs
5. Friday: Upper Back & Calves
6. Saturday: Active Rest Day*
7. Sunday: Active Rest Day*

*2 x 20-minute cardio sessions during active rest days

Cardio Schedule:

These are scheduled 2x daily, morning & evening. THEY CANNOT BE COMBINED INTO ONE SESSION.  Fasted cardio is not recommended, so you should have your 1st meal prior to your first session each day. All cardio should be performed as LISS, low-intensity steady-state cardio, with a target heart rate of 65-70% of your max heart rate (MHR). MHR is calculated by subtracting 220- your age. Ex. If you’re 37, subtract 220-37= 183. 183 is your max heart rate._

* Week 1 – 20 minutes am/pm
* Week 2 – 25 minutes am/pm
* Week 3 – 30 minutes am/pm
* Week 4 – 35 minutes am/pm
* Week 5 – 40 minutes am/pm
* Week 6 – 45 minutes am/pm
* Week 7 – 50 minutes am/pm
* Week 8 – 55 minutes am/pm

PROS:

• The cost of this program can easily fit into anyone’s budget.
• Having an app handy on your phone, makes all your nutrition plans accessible while you’re on the move, and there’s no need to carry around pen and paper from station to station during your workout.
• You’ll also get access to knowledge from a highly successful athlete with daily updates and possibly learn some moves you haven’t heard of before.
• If you stick to this program, you’re bound to see some results over the course of 8 weeks.

CONS:

• Fast-paced.  This program is fast-paced and styled around a quick result. Sustainable lifestyle habits and body composition happen over a much longer period. If you’re looking to hang on to those results, you’ll have to keep up the pace and intensity, or you will need to back off slowly with a well-structured program that isn’t offered here.
• Can be expensive if you allow it. The cost of the supplements over an 8-week period will add up in cost and offset the low cost of the program. Most supplements, like the ones listed, aren’t necessary until you reach a certain level of performance.For example, glutamine is the most abundant type of amino acid in the body and most people only need more once they have reached peak performance in the gym and their body can’t keep up with the demand. A great place to start is to get the basics first and they’re inexpensive. You will need:
  • Pre Workout supplement containing caffeine
  • Protein powder
• Is the Kris Gethin diet plan right for you? Because this is a diet plan for the masses doesn’t mean it’s a nutrition plan that will work for you. Certain types of protein powders, such as whey can have adverse reactions on people suffering from gut issues like SIBO or IBS.It can also worsen inflammatory symptoms in some cases. Certain cases of underlying health issues like Celiac Disease and PCOS are not taken into consideration and the gluten from oats could have the opposite effect of what you’re trying to do. Other protein powders to suit your dietary needs are here
• It could be healthier. This program lacks healthy fat options from an actual fat source. Using olive, walnut, and flax oil, a natural nut butter, or even nuts would help promote a healthy hormone balance but that will push up the price of your diet.
• Time-consuming. Between meal prepping, eating, training, cardio twice daily, and supplement timing, you will need to make this a priority and have solid time management skills.
• You may need to improvise a lot. This isn’t a program for at-home workouts unless you have the best home gym so you will have to find alternative exercises to cable pulley-type exercises.

Is The Kris Gethin Hardcore Right For You?

1. What are your goals?...The Kris Gethin 8 week hardcore is only for people that want to look and feel hardcore and it has to fit into your lifestyle. When looking at a training program, you should keep in mind, what exactly you are wanting to get out of it? Are you looking for a quick physique change that you might struggle to hang on to? This program will keep you on your toes, requires a strict schedule and for 8 weeks you have to give it your everything. Do this and you will have massive gains.
    
2. Do you have the time?…You’ll need to plan your life around your workouts to make sure you can complete them before work, after taking the kids to school. or your own school work if you’re enrolled. You’ll also need to look at the cost of the supplements and be aware of the ingredients if you have any known health problems.
3. Do you want complete control over your health?… When you have goals where you want to make life-changing, self-improvements on things like more energy, a better night’s sleep, clearer focus, a healthier mentality.What about learning how to structure your meals, understanding how certain micronutrients affect your body, and getting a training and cardio program that is designed specifically for you and your lifestyle (family, career, and hobbies).
4. Alternative option.  If you can’t fit this in, then a private health coach might be a better option for you. You could search for holistic coaches or health coaches online, ask around your local gym, or search for a dietician and enlist the help of a personal trainer.

Remember This…It’s like most things in life…you get out of it what you put into it. If you want to have the physique and confidence of an educated athlete that is admired and respected inside and outside of the gym, then you should go for it, because when you raise the bar high and challenge yourself, you will transform not just your body but your mind… You only live once!

Unlock Your Glutes For  A Great Looking Megsquats Booty

A Full, strong and toned megsquats booty unlocks unquestionable confidence, turns heads and makes you feel wanted. You’ll never get a great butt with weak glutes and they’re often the cause of bad posture, lower back pain, knee pain and many other injuries.

What is worse with our booty is that unwanted fat tends to find its way there. Even dieting and exercise won’t make it go away despite our effort. We lose confidence and motivation because of the way it shapes our body and we can end up quite ashamed of our appearance. We shouldn’t feel this way but many people do. It can move from a physical problem to a psychological one.

 Fast Track Perfect Glutes 

From Home

Having a great-looking booty is easier than you think…

Let’s face it, a great-looking bum is to die for and you don’t have to go to the lengths of Helmut Strebl to get there. And it’s more than just something to show off at the beach. Having a peachy bum actually boosts your self-confidence and putting on a bikini becomes something to look forward to. You find a partner you deserve because you raise the game and no longer have to settle for second best!

The secret to a great looking megsquats booty

It’s all about knowing how to unlock your glutes and being consistent with an easy targeted glute-specific training program and you don’t have to eat like a rabbit to get a leaner, shapely fat-free butt.

“Yeah, yeah, yeah. I heard it all before”.  Yes, it can be hard to shift that blubber but the problem is that people make it harder than it needs to be. It’s actually quite easy…IF you are patient…

In this article, were going to discuss how you can develop a great megsquats booty and strengthen it to improve your health and athletic performance. Whether you are looking for a little extra something in the backside department or lose some fat from your naturally endowed derriere, you’re at the right place.

Nutrition

It’s no secret that if you want to have a megsquats butt, then you have to eat better.

There is also the problem of the availability of some of the foods and the probability that you will not even like some of the foods.

The following foods will improve the appearance of your booty, as well as give you more energy throughout the day so you can work out more effectively:

• Healthy fats such as avocado, cheese, nuts, and seed butter.
• Vegetables such as cabbage, kale, and Brussels sprouts.
• Lean protein such as fish, poultry, and eggs.
• Complex carbohydrates such as sweet potatoes, beans, and brown rice.
• Additional diet tips

Consume foods that promote cell growth. These include tomato juice, green tea, spinach, and broccoli. They’ll help add to your butt muscle mass much faster.

Drink Lots of Water

If you’re working out intensely aim at 8 pints each day. As a minimum, you should be drinking when you wake up, prior to meals and after you work out.

Why bother with Supplements?

Yes it’s true that you can get all that your body needs to get fast results but you would need s significant lifestyle change to get where you want to be.

Try and think of supplements as your friend helping you to get your booty in shape more quickly and without as much effort. Yes it would be great to do it without, but the fact is it is hard if you try to do this with willpower alone.

The right supplements can be great for fast results.

What do supplements do?

Supplements are critical to speed up your progress and the supplements of choice for a megsquats butt are some specific Bulk Supplements. They will give you extra energy so that you’re able to work out for longer periods and the recovery nutrients will repair your body and build muscle very quickly so that you can train even more and speed up your results.

TopTip-Buy in bulk. You can save so much money and time and you don’t have to think about reordering every couple of weeks and if you invest in supplements, it’s an investment in yourself because it’s a sign of long-term commitment to your objectives. Going in half-hearted will just reduce your chance of success.

5 supplements for big, strong, shapely, and toned buttocks

1. Creatine powder. Creatine can significantly increase muscle volume when used with protein. It will also improve your weightlifting performance and raise your energy levels so that your workouts are more intensive and this provides for faster, greater muscle gain.
2. Pre-Workout drink. We take these to boost out energy levels and so we can get safely wired for a workout. The advantage of these is that you perform way beyond your usual limits so you get speed up your overall progress. Many pre-workout drinks contain creatine so you can kill 2 birds with one stone!
3. Branched-chain amino acid. Amino acids are widely known as the building blocks of protein. When protein food is eaten it gets digested into individual amino acids and short chains of amino acids that are sufficiently small to be absorbed into the bloodstream. They are then used by the body to build and repair tissues amongst other things.
4. Multi Vitamins / Minerals Supplement. Your muscles need many vitamins and minerals for every stage of its function and recovery. Some vitamins and minerals are antioxidants and will also help in protecting muscle waste, help in muscle recovery and mopping up free radicals after your muscles are stressed out and damaged during your gym workouts.
5. Protein Powder. Whey protein or vegan protein (depending on your dietary needs) provide the building blocks to produce the amino acids that the body uses to build lean muscle tissue. Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that whey protein has a role as an antioxidant and immune system builder.
   

   Top 3 Main Supplements you shouldn’t go without

   The secret to rapid butt development is getting the right supplements. Much of the information on the internet can be overwhelming and you will struggle to get what you need. If you’re getting too bogged down with comparing the grammes of creatine in one pre-workout drink with another, you’re probably reading into it too much, unless you are a professional in your field and want to make the tiniest of difference.

   As a minimum you will need these 3 supplements if you want to fast track your progress.

   1. Pre-workout drink which contains creatine and caffeine
   2. Whey Protein with BCAA’s (Branch Chain Amino Acids)
   3. Multivitamins

   Please note: Supplements can help butt muscle growth, but you won’t experience maximum results if you use them alone. You need good nutrition, supplements and an exercise routine for successful butt growth, strength and toning.

Confused by all of the hype on the internet and you want the facts about which supplement is right for you? Download our free in-depth guide on mainstream supplements and how to choose the right one for you.

FREE Download ‘The Truth About Supplements’:

Foods to Avoid

The right foods can boost your booty-building efforts, but the wrong foods can make it harder to develop a great butt. Here are some foods to avoid when trying to develop your butt:

Unhealthy fats. Saturated and trans fatty acids should be eaten sparingly. Stick margarine, fried foods, and vegetable shortenings should all be avoided for the benefit of your butt and the whole body in general.

Processed Sugar. Sugar is bad for your bum. It fills your body with way too many calories that eventually defeat your butt-developing goals. Sugar is energy you need to burn now otherwise it will find a place to rest in your body as fat. Yes it’s a little more complicated than that but in a nutshell, if you don’t burn it right away, you get fat.

Junk foods. Junk food doesn’t help add mass to your butt muscles, so avoid them. Rather than eating those French fries or baked pastries, eat some fruit, vegetables and complex carbohydrates and to suppress and reduce weight gain. Don’t overdo the fruit though because they are filled with fructose which is essentially sugar.

Exercises for A Megsquats Booty

Shape and firm your butt by focusing on glutes (bum cheeks) and hamstrings (back of the thigh) exercises. Here are the best glute and hamstrings exercises for butt growth:

1. Planks.

The first exercise to help you get that perky butt is planks. Planks will help build the muscle tone and strength needed for your bum.

2. Squats.

There are numerous exercises for getting a megsquats like booty, but squats are the simplest and most effective. Squats work on multiple muscle groups at once and they’re also an excellent way to tone your bum.

3. Single leg deadlift.

The single-leg deadlift is a great exercise for working your glutes and hamstrings. It helps you achieve a rounder, firmer backside.

4. Dumbbell leg curl.

The dumbbell leg curl is an exercise that targets the hamstrings. It can be performed both as a single-leg exercise and as a bilateral exercise to tone and strengthen the hamstrings.

5. Plank leg lift.

The plank position is one of the most effective exercises that you can do to strengthen your core and tone your glutes. It will help you get those curves, raise your butt and lift the corners of your back.

6. Burpees.

Burpees help burn fat and build muscle at the same time. They’re a great bodyweight exercise that can be used to build strength in your butt and core which improves your posture.

7. Chair pose.

The chair pose is a great yoga posture that will give you a firm and lifted behind. This is a great pose for all yogis, and you can do it at home without any special equipment.

8. Sidestepping.

You can use side stepping to lose fat off your buttocks. By doing this exercise, you’ll also build up muscle tissue, which makes your butt look bigger and more rounded.

Important note: Don’t forget to mix up your exercise routine. Take a break from your usual routine and spice it up a little. Have some fun with your workout by trying out alternative exercises.

Does your out-of-shape butt affect your confidence? Learn how to unlock your Glutes to give you a rock hard round butt that will get heads turning for the right reasons and fill you with confidence.

Unlock All 3 Areas Of Your Glutes Now

The Secret to Faster Butt Development

It’s mainly about good form i.e. doing the exercises precisely. The bottom line (pardon the pun) to getting a megsquats booty or the bum you want is to do the exercises with good form and take the supplements that will enhance and catapult your results

How to Lose More Fat from your Butt

One thing that keeps your bum from getting fitter and more shapely is the amount of visceral fat covering it.

Losing fat from your butt requires you to do the following things:

Swap cardio for weights. You might be surprised to learn that weight training can help you achieve a firm, toned rear. If you’re not seeing the results you want from your current workout routine, swap out cardio for weights to build a better butt. You could even do a weights-cardio combo by incorporating jump rope circuits to have more of a crossfit approach..

Gradually increase your weights. Don’t just stick with the same weights forever. You need to challenge your butt muscles by adding weight gradually, say every 2 to 4 weeks. Don’t add heavy weights abruptly as you’re at risk of injury.

Do high-intensity exercises. High-intensity exercises will help you burn fat from your butt and build muscle in no time. The good thing with high-intensity exercises is that they target the glutes, calves, and outer thighs, giving you a better overall butt look.

Consider yoga with deep stretching. It’s tricky to get rid of the fat in your buttocks without losing the volume of your butt. If you do too much exercise in this area, you can lose volume and even the wanted fat. Yoga with deep stretching helps you keep the right amount of fat in the right sections of the butt area.

Conclusion

A megsquats booty is something most women want, but few are willing to put in the work to get there. There are plenty of things you can do to improve the appearance of your butt and keep it healthy but you will need discipline. Clearly, the safest and most effective ways are to focus on a good diet, regular exercise and the right supplements for faster results.

Don’t neglect your booty! Even if you’re naturally blessed with a nice, round behind, it’s still something that you should take care of. It needs maintenance as you get older, but if you’re already in the habit of keeping it in shape, this will be natural.

Helmut Strebl: The Worlds Most Shredded Man

Why has he been able to achieve what seems like a superhuman physique and status? Before you go copying the Helmut Strebl diet and workout plan you need to know the secret ingredient. and a short backstory to how he got here. The Helmut Strebl workout and diet plan is extreme and it will therefore make you extreme if you can handle it…

About Helmet Strebl

Despite other extreme bodybuilding programs like the  Kris Gethin 8 week hardcore, Helmut Strebl is considered the world’s leading bodybuilder and most shredded man in the world and his program is immense. Born in Austria on 6th November 1968, he also works as a fitness model.

Standing at 6ft3 tall weighing in at between 205-215 pounds (93-97 kg’s OR 15 – 151/2 Stone), his shredded physique is, I gotta say it…a work of art. He’s the finished product of a Greek god’s creation.

Body Fat Percentage

Helmut Strebl’s body fat percentage is low. He is particularly famous for having the lowest body fat ever measured in a human at just 2% but it usually sits at about 5%.

Helmut Strebl started lifting weights in his teens, and over the past 20 years has inspired others with his motivation and success. Between 1995 and 2014, he won many competitions.

His most notable wins include achieving first place in the Miami Pro Championship in 2014 and winning the “Mr. Austria” title in 1996. The famous mantra he lives by is ” My life is my message”.

Unsurprisingly, Helmut Strebl follows a strict diet and exercise regime. In addition to this, he doesn’t smoke, drink alcohol, or take drugs. He also shuns any artificial means of achieving his goals.

How do we know he doesn’t use steroids?

Due to his extreme “shredded” physique, there has been speculation that he has taken steroids. He has always insisted that his physique is completely natural, and can be attributed to a combination of good genes and extreme discipline when it comes to diet and exercise.

Moreover, the skin covering his muscles is dry. Typically, when bodybuilders use steroids, they tend to retain water in their muscles, meaning that this would not the case.

Diet

Helmut Strebl bases his diet on protein and eats six smallish meals per day. He also ” cycles carbs”, which means that the amount of carbohydrates he eats depends on his bodybuilding competition schedule.

Typically. he will eat around 400 grams of carbohydrates a day on high carbohydrate days and less than 100 grams of carbohydrates on low carbohydrate days. The carbohydrates he eats include brown basmati rice and sweet potato, although he will only ever eat them during the day.

His main sources of proteins include egg whites, lean meat, low-fat cottage cheese, white fish, and almond butter. The amounts are very specific and are also dependent on the carbohydrate content of a particular meal.

For example, a typical meal might be made up of 6-7 oz of lean ground turkey, 1.5 cups of basmati rice, and broccoli. The meal ingredients and portions depend also on the amounts eaten during his other five meals of the day.

In terms of drink, he keeps himself well hydrated with plenty of water.

Even the Cleanest Of Iconic Bodybuilders Use Supplements

Although Helmut Strebl is highly critical of any bodybuilder who strives to improve their physique by unnatural or illegal means, he does recognize that certain supplements can be very beneficial.

Despite eating a range of low-fat protein sources, he uses whey protein powder to supplement his meals. He reasons that whey powder contains a full range of amino acids. Amino acids aid muscle recovery after exercise.

In addition, he takes creatine supplements. Creatine is a type of amino acid that is particularly beneficial to the body during a “bulking” phase such as before participating in a bodybuilding competition. However, creatine can also aid performance when working out on a day-to-day basis.

Helmut Strebl Exercise Regime

His exercise plan is based on focusing on particular body parts each day. For instance, on a Monday he will focus on exercises involving his triceps, chest, and abs. He doesn’t need to burn belly fat, it just isn’t there anymore. The exercises include sets of repetitions to include the dumbbells bench press, leg extensions, bicycle kicks, leg raises, and weighted dips, just to name a few.

In a similar vein, on the other weekdays, he focuses on working on specific parts of his body. For example, on a Thursday, he focuses on his hamstrings and biceps.

On a Saturday he does take a break from exercise to allow his body to recover. He allows more flexibility with his exercise regime on a Sunday and focuses on whichever body parts he believes need to be prioritized.

In short, his Sunday workout involves some variation.

The general idea behind his workouts is to concentrate on working as hard as possible, whilst also focusing on mental conditioning. However, he does also recognize that it’s important to listen to your body and take note of how it’s responding, both to the workouts and also to the lifestyle that you are following.

One of Helmut Strebl’s Workout Routines

Not for the faint-hearted. Notice that the larger muscles and heavier weights are used first to get maximum benefit from his energy. Helmut Strebl will be training at different percentages of his 1 Rep Max throughout his workouts.

For example, I suspect that when he is performing lower reps he will be training at a higher percentage, perhaps up to 85 percent of his 1 Rep Max to improve/maintain his strength but reducing the percentage when performing higher reps within a set.

Also notice that every exercise is 4 sets with the exception of pull-ups and working to a range of reps is useful as often our strength varies on each day. It depends on sleep, mood etc.

Mental Wellbeing

Although the Helmut Strebl exercise regime is tailored towards mental conditioning, there are a couple of other aspects of his behavior that could certainly be said to enhance his positive demeanor.

His emphasis on motivation and helping others has arguably contributed greatly to his success. Initially, during his school days, he started to lift weights as a form of self-defense, as he had been a target for bullies. This in itself suggests a certain level of strong-mindedness. One particular motivational quote of his is the following:

“Making a truly committed decision is the ultimate power”.

You can certainly see from this that his mindset has done an extraordinary amount to help both himself and other people.

One other notable observation about Helmut Strebl is that, unlike many other famous people, he keeps his private life private. For example, he has never let it be known whether or not he is married.

Helmut Strebl Doesn’t Care For Social Media

You would expect that a man as good-looking as him with a modeling career and a body that you only usually see on a canvas doesn’t care for social media. It’s refreshing that he’s unlike typical celebrities because he has very little presence on social media. He does have a youtube channel, but apparently, it hasn’t been updated for years.

His Facebook page is also very quiet. It could be said that he is setting a good example here. So many of us are governed by imposter syndrome and comparison. Publicity isn’t his goal.

He wants to help others but in a decidedly more traditional, private way. His motivation appears to come entirely from personal goals and is achieved by setting boundaries.

When considering his background, Helmut Strebl is certainly an inspiration. It is possible however to adapt some of his lifestyle principles on a more low-key basis. After all, it can be said that the best motivation is going to come from yourself.

What Is The Helmut Strebl Secret?

Although Helmut Strebl has a good diet plan and exercise routine, his mindset has been instrumental in his success. If you wanna have a body like his, you have to adopt the mindset.

Copying his workout routine would be pointless if you haven’t got the positive and disciplined attitude that drives all of his goals and more importantly his vision. Going to the gym is probably the easiest part, it’s the mental attitude and forging strong disciplined habits that will carry you to your vision. Helmut Strebl’s vision is so strong, it’s bigger than him because he sees it as art and has nothing to do with the typical bodybuilder’s ego. His reason why is immensely strong. The question you have to answer yourself is:

Do I Want A Body Like Helmut Strebl? And If So…WHY!!!

Want To Be Like The Most Shredded Man In The World?

Have him as your personal trainer by getting in touch with him via his website. He will take people on after a consultation over the web. I can’t find a price for his services but it won’t be cheap and it sounds like he won’t just take anybody on. If you are a pro and want to get that body fat percentage down he’s worth strong consideration.

If you consider yourself experienced but you’re not quite ready for the extreme commitment perhaps you should explore Layne Nortons PH3 power and Hypertrophy trainer.  At the end of the day, all programs are nuanced and offer different results but they have the potential to completely transform your life and give you an overwhelming level of confidence provided you are committed.

What is the PH3 Layne Norton program? (5-minute read)

The PH3 Layne Norton is a Science-based power & hypertrophy training program that restarts linear progression, requires strict dieting and an intense desire to get strong fast.

Design Your Own Supplement Intake For Massive Results

I’m gonna give you the outline and then take you through the program and give you a heads up on the training, a bizarre technique and what seems like a massive amount of supplements, some of which you may have never have heard of…

PH3 Powerlifting Exercises

The exercises are mainly focused on strong lifts with the big 3:

1. 1. Deadlift
   2. Back Squat
   3. Bench Press

The PH3 Powerlifting will give you massive gains in strength but the Hypertrophy will give you mass and there are plenty of hypertrophy exercises too. Bizarrely, there are one or two strange techniques like ‘Blood Flow Restriction’, reducing arterial blood flow to enable more volume in your workouts. More crudely, blood flow restriction is a partial tourniquet when pumping iron!

Why Choose Layne Norton’s PH3?

Layne Norton has a Ph.D and is dedicated to this field of which he has many accolades. He is a USAPL (USA Power Lifting) and IPF (International Powerlifting Federation) champion and is an expert in this niche. His experience, research, qualifications and proven results give him wisdom so it’s worth listening to him.

PH3 trainer 1 Rep Max

Obviously you start here. The testing standard for his 1 Rep Max is very high and you would be wise to partner up for this fundamental and crucial starting point to avoid injury and get pinpoint accuracy about your lifting limits. Good technique and lifting weights based on your 1 Rep Max is Critical to making good consistent progress and you won’t find Layne Norton letting you off the hook with either of these.

Technique

Form is king and Layne Norton is a strict ‘Form’ guy and to be honest, I wouldn’t expect any less, however, I do like the emphasis on form because technique is often sacrificed with eagerness to increase volume. Either that or simply a lack of knowledge. This of course stifles results.

Layne Norton’s ph3 outline is:

• Duration-13 weeks
• Fitness level-Advanced
• Equipment needed-Full gym
• Workouts per week-5
• Intention-Gain strength fast

Muscle gain can be slow for advanced bodybuilders, like everything else there just seems to be a wall where linear progression simply stops, that seems to be more of a law than an unexpected roadblock. The PH3 program is designed to break through the barriers, restart linear progression and get you stronger incredibly fast.

So What Is A Typical Week?

It’s basically a split building strength and muscle. As you can see, on day one of the PH3 Program he has you doing the ‘big 3’ focusing on Squat, Bench Press and Deadlift. It’s the strength aspect that is repeated throughout the week that will catapult linear progression.

• Day 1 – Deadlift, Back Squat and Bench Press
• Day 2 – Hypertrophy (Upper Body)
• Day 3 – Back Squat,  Bench Press and Lower Body
• Day 4 – Rest
• Day 5 – Deadlift and Bench Press
• Day 6 – Back Squat, Lower Body
• Day 7 – Rest

PH3 Program Goals

There are 4 goals that can suit almost any serious bodybuilder:

1. Lean Muscle Gain Program-this allows minimal fat gain but with slow muscle gain
2. Extreme Muscle Gain Program-this allows some body fat gain but will give you rapid muscle gain
3. Medium Muscle Gain Program-this allows some body fat gain with medium muscle gain
4. Fast Muscle Gain Program-some body fat gain but fast muscle gain

Is The PH3 Trainer For You?

This program is not for beginners. It is expected that you already have experience and a lot of strength. The author states:

“it’s to help someone who is already strong get freaky strong.”

With that in mind, I’d like to kind of label it a hybrid training program. It compliments both powerlifters and bodybuilders to help them break through barriers which I like and having this blend can take care of the nagging feeling of feeling inadequate of either how you look or how strong you are.

It’s not uncommon for professional figures to blend gym disciplines to achieve a particular outcome. Helmut Strebl aka The Most Shredded Man In The World does this too. He does it because he considers his body a work of art.

Calorie and Fat Intake

There is a calorific surplus and you should eat between 3-6 meals each day but ideally 4-5. It’s a fine line. Too many calories and you gain fat-too little and you lose energy which will affect performance.

Another smart part of the program is it takes into account individual tolerances to fats and carbs. If your body gains weight (fat) quite easily with carbs you will be put on a high fat low carb diet plan. It works the other way around too. If you tolerate carbs well and are less inclined to gain fat, you will be on a low-fat & high carb diet plan.

Tracking Macronutrient Intake

The PH3 nutrition programs is based on your basal metabolic rate (the number of calories you need to eat to sustain you normally). During the program, your calories are easily counted with a calculator and you will log them in the App. You will need a good electronic weigh scale to weigh ALL of your food.

Supplements

Through scientific testing and qualified knowledge, Layne Norton recommends 9 supplements specifically for the PH3 Program. The PH3 program is going to be tough so it’s worth paying attention to this part because you will need a massive amount of energy and a high ability to recover. That said, the gains will be huge if you go all in and invest in the supplements.

PH3 Trainer Supplements In Detail

Layne Norton has detailed exactly what is needed to optimize your results and he seems a strict advocate of high quality which makes sense. If you’re going to do a high-end program to get high-end results then you should get high-end supps.

What I like about Layne Norton is that he has recommended supplements based on science. He doesn’t seem to have his own supplement brand, however, Kaged muscle supplements, owned by Kris Gethin is of the highest quality and it offers a 10% discount which is a strong pull factor. The only 2 supplements that are not of the KAGED brand are from Bulk Supplements but again, the quality is there.

Scientifically Proven And Regulated Supplements

1. WHEY PROTEIN ISOLATE. Fast digesting protein taken after your workout to enhance recovery. 1-1.3 grams per pound of lean body mass.
2. CREATINE  To increase strength and muscle mass. 3-5 grams per day depending on your body weight.
3. BCAA’s (Branch Chain Amino Acids) Increases muscle protein synthesis, lowers DOMS (Delayed Onset of Muscle Soreness) and improves recovery more than any other amino acids. 5-6 grams post-workout, 4 grams between meals, 4 grams pre-workout.
4. BETA-ALANINE CAPSULES It’s a new product that increases power output, performance and lean body mass. 
5. CITRULLINE MALATE Fatigue resistance can enhance muscle protein synthesis.  6-8 grams with a pre-workout meal.
6. CARNITINE L  Improves performance and recovery. 1 gram pre and post-workout.
7. FISH OIL Get the highest concentration of EPA and DHA. Some evidence is that it can enhance the anabolic effects of amino acids. 1 gram post and another some other time during the day.
8. HUPERZINE Caffeine alternative for a focus-pre workout. 200 Micrograms pre-workout.
9. MULTIVITAMIN  To make sure you fill in any potential nutrition gaps.

The Hidden Facts About Supplements

Does It Work And Is It Worth It?

Pro’s and Con’s

Pro’s

1. Layne Norton is a guru. He’s qualified, dedicated and he seems to have developed the ph3 program with a profound desire to help others.
2. It can work for the amateur bodybuilder too if you are in the mindset of just wanting to challenge yourself.
3. It is science-based and the ph3 program will break down barriers allowing linear progression.
4. It suits various metabolisms having 4 sub- programs.
5. You get gains very quickly.

Con’s

The PH3 program does work and the results speak for themselves but when you’re thinking about doing any program like this, you have to be obsessed with it because it is not only hard work but also tedious, time inconvenient and expensive:

1. Weighing all of your food including taking into account that a steak for example will reduce its size to 75% when you fry it, you have to account for this. Calories in olive oil, water intake, supplement intake etc. it all has to be measured and accounted for.
2. There are 9 supplements recommended, NINE!! It seems it could be quite expensive but for a 13 week program it’s worth subscribing to save alot of money.
3. It’s time-consuming. I can hack spending 1-2 hours in the gym but spending time counting calories and fats and weighing everything I put down my throat is a bit much for me. But if you’re obsessive it shouldn’t be a problem.
4. If you are on the low-carb diet plan it will be more of a challenge. It’s gonna take willpower.

Cost

Monthly $6.99 or a Gold membership of $12.99

Yearly $47.99 ($3.99/month)

Why You Should Do The PH3 Program

I think it’s a fantastic program if you are that way inclined because it works, it’s science-based and Layne Norton is a nice trustworthy guy. I trust he has poured his knowledge and passion into this PH3 with the intention of serving dedicated professional bodybuilders.