Helmut Strebl Diet Plan and Workout Routine

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Helmut Strebl, born November 6, 1968, is a famous Austrian bodybuilder and model who has left an indelible mark in the fitness world with his extraordinarily shredded physique. 

His remarkable transformation and dedication have made him a familiar face across the internet, transcending the boundaries of the fitness lifestyle.

With a career of over two decades, Helmut Strebl has excelled in competitive bodybuilding and established himself as a highly sought-after motivational speaker. 

His ripped physique and inspiring words have motivated countless individuals to pursue and achieve their dream physiques.

Helmut Strebl Diet Plan and Workout Routine
via instagram

In his early years, Strebl was a skinny kid who often fell victim to bullies at school. This became even more apparent when he had a classmate with an impressive muscular build. 

Strebl began weightlifting at 12, initially as a means of self-defense. As he grew stronger, he set his sights on becoming a fitness model.

Even before stepping foot in a gym, Helmut Strebl was passionate about lifting weights. Without proper dumbbells, he improvised using two 5 kg detergent bottles filled with water. 

At 16, he finally joined a local gym, but he attributes his success to physical training, unwavering ambition, and mental fortitude.

Strebl firmly believes that realizing big dreams and cultivating the right mindset are essential for success in the fitness world. He sees bodybuilding as the art of the possible, pushing the boundaries of what can be achieved. 

Whether competing in bodybuilding contests, delivering motivational speeches, or providing personal training, Helmut Strebl consistently gives his best and has risen to the top of his game.

When asked about his motivation, Strebl emphasizes his mission to serve as a living example of achieving unique fitness goals and inspiring others to do the same. He lives by the motto, “My life is my message,” striving to be a testament to what is possible with d

helmut strebl nutrition
via instagram

Throughout his career, Helmut Strebl has accumulated an impressive list of accomplishments. He emerged victorious in the Mountain Race Cycling Championships in 1995 and claimed first place in the United Nations Military Skills competition held in Cyprus the same year. 

In 2013, he became the World Champion in the Miami Pro Natural Bodybuilding competition and secured the first-place title in the Fitness Model Class for the over-40s category. 

He has consistently showcased his talent by securing top positions in numerous competitions, including the Miami Pro Muscle Model, European Natural Bodybuilding, and European Muscle Fitness Model contests.

Helmut Strebl’s unwavering commitment to his craft and impressive achievements have solidified his status as an influential figure in bodybuilding. Through his remarkable journey, he inspires others to strive for their ultimate fitness dreams and beyond.

helmut strebl fitness
via instagram

Helmut Strebl Diet and Nutrition Plan

Helmut Strebl understands nutrition’s vital role in achieving his impressive physique. With a disciplined approach, he follows a strict diet plan involving consuming five to seven meals daily. 

Protein is a critical component of his diet, and he ensures every meal contains a source of lean protein. His preferred protein sources include egg whites, turkey, chicken, beef, and whitefish.

One aspect where Helmut demonstrates his nutritional genius is in his approach to carbohydrates. During the off-season, he includes great sweet potatoes and brown rice. 

However, when preparing for competitions or modeling assignments, he adopts a more aggressive approach to carb reduction.

Helmut strives to reach a remarkable body fat level of 4% during competition preparation. To achieve this, he significantly reduces his carbohydrate intake while slightly increasing his fat consumption. 

He follows a carb cycling strategy for about a month before the event. Each carb cycle lasts four days, during which he carefully adjusts his carbohydrate intake.

For the first three days of the cycle, Helmut consumes around 150-200 grams of carbohydrates, which he distributes over six meals daily. 

On the fourth day, known as the “high day,” he increases his carbohydrate intake to approximately 300-400 grams. After this elevated intake, he repeats the cycle to optimize his physique.

By implementing this carb cycling approach, Helmut Strebl effectively manages his carbohydrate intake to support his training goals and achieve the desired body fat levels for competitions. 

His meticulous planning and dedication to his diet enable him to fine-tune his physique and showcase his incredible muscular definition.

Helmut Strebl Meal Plan

Here is the meal plan based on the information provided for Helmut Strebl:

Helmut Strebl Meal 1

  • Egg Whites 5-8 
  • Chicken Breast 250 g
  • A large cup of Coffee 
  • Bagels 
  • Sweetener Jam
  • Mustard
  • Low-Fat Spread

Helmut Strebl Meal 2

  • Protein Shake contains 50 grams of protein and 80 grams of carbs.

Helmut Strebl Meal 3

  • Boiled Rice, 1 bowl
  • Turkey or Chicken 200 g

Helmut Strebl Meal 4

  • Boiled Rice 1 cup
  • Turkey or Chicken 200 g
  • Fish 

Helmut Strebl Meal 5

  • Boiled Rice 1 cup
  • Turkey, Chicken, or Fish 200 g

Helmut Strebl Meal 6

  • Egg Whites 12
  • Brown Toast 4 slices 

Helmut Strebl Supplements 

Helmut Strebl, known for his impressive 4% body fat level, maintains his physique with the help of a few essential supplements

Despite his long-standing presence in the fitness industry, Strebl remains a vocal opponent of illegal physique-enhancing drugs and claims he has never used them. 

He relies on the following supplements:

Whey Protein

Strebl includes whey protein in his supplement regimen. Whey protein is a high-quality protein source that helps support muscle growth, repair, and recovery. It is easily absorbed by the body, making it an ideal choice for post-workout nutrition.


Strebl also includes creatine in his supplement stack. Creatine is a naturally occurring compound that helps provide energy to muscles during high-intensity exercise.

It can enhance strength, power, and overall athletic performance. Strebl may use creatine to optimize his workouts and support his muscle development goals.


Strebl recognizes the importance of overall health and well-being, and as part of his supplement routine, he takes a multivitamin. 

A multivitamin helps ensure he gets a wide range of essential vitamins and minerals to support his body’s overall functioning and maintain optimal health.

While these supplements are not the sole reason behind Strebl’s remarkable physique, they can complement his diet and training regimen by providing additional nutritional support. 

Strebl’s focus on natural supplements demonstrates his commitment to achieving his fitness goals through hard work, proper nutrition, and a balanced lifestyle.

Helmut Strebl Workout Routine

helmut strebl workout
via instagram

Helmut Strebl follows a workout routine combining supersets, training to failure, and focusing on breathing exercises. He listens to his instincts during workouts and plans his training sessions using a calendar notebook. 

Here is an overview of his workout routine:

Monday: Back, Shoulders Calves, and Abs Workout

Seated Dumbbell Military Press5 Sets, 8-12 Reps
Seated Dumbbell Side-Arm Raise (Neutral-Grip)3 Sets, 15-20 Reps
Standing Barbell Upright Row4 Sets, 8-12 Reps
Seated Calf Raise5 Sets, 30-50 Reps
Standing Calf Raise5 Sets, 10-15 Reps
Seated Machine Crunch6-8 Sets, 30-50 Reps
Wide Grip Lat Pull-down4 Sets, 16-20 Reps
Close Grip Chin-up3 Sets, 12 Reps
Dumbbell Row (Pronated Grip)3 Sets, 8-12 Reps
Leg Raise (Abdominal Chair)5 Sets, 20-40 Reps

Tuesday: Chest and Triceps Workout

Bench Press5 Sets, 6-10 Reps
Stability Ball Dumbbell Bench Press5 Sets,10-15 Reps
Butterfly Machine5 Sets,10-15 Reps
Seated Barbell Tricep Extension5 Sets, 8-12 Reps
Dips5 Sets, 15-20 Reps

Wednesday: Biceps, Hamstrings, and Abs Workout

Seated Barbell Preacher Curl5 Sets, 8-12 Reps
Standing Barbell Bicep Curl5 Sets, 6-10 Reps
Lying Leg Curl4 Sets, 8-12 Reps
Seated Leg Curl4 Sets, 6-10 Reps
Bench Crunch5 Sets, 30-40 Reps
Incline Bench Crunch5 Sets, 30-50 Reps

Thursday: Quads and Calves Workout

Incline Leg Press5 Sets, 20-30 Reps
Seated Leg Extension5 Sets, 15-30 Reps
Seated Calf Raise5 Sets, 30-50 Reps
Standing Calf Raise5 Sets, 10-15 Reps

Friday: Glutes and Chest Workout

Lying-Down Machine Glutes Extension5 Sets, 20-30 Reps
Standing Machine Glutes Extension5 Sets, 20-30 Reps
Decline Close-Grip Bench Press5 Sets, 3-5 Reps

Saturday: Rest

  • Rest and recovery. 

Sunday: Back and Calves Workout

Seated Row4 Sets, 15-20 Reps
Reverse-Grip Lat Pull-down5 Sets, 10-14 Reps
Seated Calf Raise5 Sets, 30-50 Reps
Standing Calf Raise5 Sets, 10-15 Reps
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