Chicken Broccoli Brown Rice

The only diet you’ll ever need to finally build muscle, lose fat and get ripped like a hollywood actor. This is the ultimate diet to build muscle AND the ultimate diet to lose body fat. Simply put, it works.

Chicken, Broccoli, Brown Rice Diet

Many hollywood stars use this diet exclusively to build muscle and drop fat to rock incredible physiques on the big screen.

Chicken Benefits

  • High Protein
  • Rich in Vitamins and Minerals
  • Low Calorie

Broccoli Benefits

  • Removes Toxins and Free Radicals
  • Boosts Immune System
  • Bone Health
  • High Fiber
  • Prevents Heart Disease
  • Lowers Cholesterol
  • Detoxifies
  • Reduces Inflammation
  • Anti-Viral
  • Rich in Vitamins and Minerals
  • Low Calorie

Brown Rice Benefits

  • Wholegrain
  • Natural energy booster
  • Filling
  • High in Fiber
  • Low Calorie
  • Enhances the body’s antioxidant potential
  • Promotes good digestion
  • Boosts Metabolism
  • Burns Fat
  • Rich in Selenium
  • High in Magnesium
  • Prevents Heart Disease
  • Maintains healthy Nervous System
  • Lowers Bad Cholesterol
  • Controls Blood Sugar Levels

If you add in some healthy fats you can create a fully balanced diet plan that not only fuels your workouts, builds muscle whilst dropping fat but also boosts testosterone, keeping your hormonal profile healthy. The inclusion of healthy fats won’t just help keep your testosterone levels high, they’re great for joint health and muscle repair. My go to heathy fat is avocado, high in monounsaturated fats.

Alexander Skarsgård

For his role in ‘Tarzan’ (2016) it was:

Alexander Skarsgård Workout
Alexander Skarsgård Workout

“9 months of chicken breast and broccoli”

Chris Evans

Chris Evans when playing Captain America in the marvel movies:

Chris Evans Workout
Chris Evans Workout

“You have to eat these just bland naked pieces of chicken and rice“.

“You have to stick to eating things like naked pieces of chicken with broccoli”.

Michael B. Jordan

For ‘Creed’ (2015) Michael B. Jordan ate just chicken, broccoli and brown rice to play boxer Adonis Creed.

Michael B Jordan Workout
Michael B Jordan Workout

“I did about a year-and-a-half of literally brown ricechicken and broccoli. A gallon and a half of water every day and working out two three times a day, six days a week, for about a year-and-a-half. You’re body will change. Water, eat every two and a half hours to keep your metabolism going. That’s it.”

“I stripped down my diet completely. Grilled chickenbrown ricebroccoli, a lot of water.” 

“My diet was mainly chickenbroccolibrown rice, gallon and a half of water a day.” 

“I ate grilled chicken, lean proteins, ricebroccoli, and a lot of water. You’re eating it every two to three hours and you’re working out multiple times in a day, and you do that six days a week for months and you’re gonna start to see some change.”

“Literally in the middle of takes, I would just be eating food. Chicken and rice and broccoli — a lot of it.”

Tom Hardy

Tom Hardy on his ‘Warrior’ (2011) diet:

Tom Hardy Workout
Tom Hardy Workout

“We were eating chicken and broccoli all day and nothing else“.

“Chicken and broccoli and eight hours training a day”.

“We couldn’t keep eating pulled pork, sadly, because there came a point where pulled pork had to stop, and we were only allowed chicken and broccoli”.

Channing Tatum

Channing Tatum Workout
Channing Tatum Workout

“[I ate] just chicken and broccoli and brown rice. Four times a day.”

Channing Tatum Workout
Channing Tatum Workout

“I’m about to start training for ‘Magic Mike XXL’ and it’s back to the monotony of chicken and broccoli. Your house smells of broccoli for months. There’s no fun. There’s no sugar. There’s nothing I’m more addicted to than sugar.”

Ashton Kutcher

For Ashton Kutcher to get into his best ever shape he ate just chicken, broccoli and brown rice for ‘The Guardian’ (2006).

Ashton Kutcher Workout
Ashton Kutcher Workout

“I lived on chicken, broccoli and brown rice for three months. I went to my trainer and we went to see this school about two months before filming and met these guys who were all built in a way that I’d never even thought about being built. I said: “I don’t look like one of them yet, I need to look like one of them.” So, my trainer said: “Well, here’s what you’re going to do; you’re going to change what you’re going to eat.” So it was chicken, broccoli and brown rice. I could go without eating that again”.

Zachary Levi

On his diet to get in shape for ‘Shazam’ (2019).

Zachary Levi Workout
Zachary Levi Workout

“If I have to, I will eat every last chicken AND broccoli to insure the survival of the human race”.

“It’s like the old saying goes, “Hard work, over time, plus chicken & broccoli, minus carbs, divided by whey protein”.

“I’ve been in the gym six days a week for a year and a half, and eating tons of chicken and broccoli, supplements and all that“.

Taylor Kitsch

Taylor Kitsch got in great shape for ‘John Carter’ (2012).

Taylor Kitsch Workout
Taylor Kitsch Workout

“In order to play the battle-weary hero, Kitsch packed on muscle with an intense four-month workout regime and a strict 11-month diet of “dry chicken breast” and brown rice”.

Taylor Kitsch Workout
Taylor Kitsch Workout

“The diet is the most boring diet you could ever imagine. Dry chicken breast with yams, brown rice, and protein shakes, basically, and you flood your body with water.”

Chicken, Broccoli, Brown Rice Meal Plans

Along with the three staples of just Chicken, Broccoli and Brown Rice you can apply endless tweaks to the diet by creating a whole host of various flavours. Try freshly squeezed lemon and lime juice, mediterranean, lemon and herb and chipotle seasonings (which are low calorie). I also recommend adding the following super healthy extras:

Pink Himalayan Salt

  • 84 Essentail Minerals
  • Healthy PH Balance
  • Regulates Blood Sugar Levels
  • Helps with Sleep (Recovery)
  • Increase Bone Strength

Apple Cider Vinegar

  • Detoxifies the body
  • Regulates PH Balance
  • Lowers Blood Pressure
  • Lowers Cholesterol

Turmeric

  • Helps Reduce Inflammation
  • Controls Blood Pressure
  • Anti-Viral
  • Immunity Booster
  • Improves Digestion
  • Improves Memory
  • Fights Alzheimer’s Disease
  • Anti-Fungal

Onion Powder

  • Improves Digestion
  • Immunity Booster
  • Reduces Inflammation

Garlic Powder

  • Lowers Blood Pressure
  • Boosts Immunity
  • Lowers Cholesterol
  • Helps Digestion
  • Lowers Blood Pressure

Frank’s Red Hot Sauce

With zero calories per serving and only a small amount needed, this sauce can add a lot of flavour to your chicken, broccoli and brown rice meals.

Conclusion

Have you tried the bodybuilding classic diet combination of chicken, broccoli and brown rice?

Let me know your thoughts below!

The Push Up Program

If you want a minimalist program that will carve out a lean, strong, muscular physique utilising the power of the push up and highly nutritious meals then check out The Diamond Push Up Program.

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