(Almost exactly this. You have to have a colour palette of veggies & fruits to get the most vitamins and minerals. He'd have those sweet noob gains. 3000-3200 calories/day was my goal based off of what MyFitnessPal told me was right to gain 1 lb/week. These numbers matter, as … At the title implies, I lived almost entirely off of egregious amounts of chicken, broccoli, and rice. Each different veggie has different vitamins and minerals that your body needs that eating only Brocolli won't give you. 205g protein, 408g carbs, 33g fat. onions, mushrooms, soy sauce, brown rice, broccoli, peas, chicken breast and 1 more. Stir-fried chicken with broccoli & brown rice 84 ratings 4.3 out of 5 star rating Combine lean chicken with super-healthy broccoli, ginger and garlic for a quick and cheap, weeknight dinner you're likely going to end up deficient in some vitamins and minerals (micronutrients). The cut lasted about 4 months and I went from 182 to about 158, as seen here: Techinally, I've gained 10 lbs in the last year, but that obviously isn't 10 lbs of muscle. I was inspired by this discussion to share some of Korea's most popular diet banchans. The rice cooks slowly in the pan, absorbing the liquid, releasing its starches, and creating this great creamy consistency. Extras: Realizing my diet is not very diverse, I took a multivitamin daily. I don’t know why I’ve been resistant but with food trends, I’m either really early or really late to try them. Should have no problem adding weight to the bar consistently and frequently with this rate of weight gain and intelligent programming. For protein think poultry, fish, red meat (occasionally), pork. While chicken and brown rice can make up part of a healthy weight-loss diet, they won’t individually cause you to lose body fat. Keep a variety and you'll be fine. Teriyaki Peanut Tofu with Stir-fried Veggies & Brown Rice JeffreyMbarushimana. Typically hygiene, hormonal imbalances, or just bacterial build up out of your control. ONE-PAN DINNERS. This is likely a large contributor to the issue. Any advice on my bulk, cut, routine, or anything else would be greatly appreciated. Eating walnuts takes care of that. Suddenly you've got an extra 800 calories floating in there. That's a pretty aggressive rate of gain, even if you're using chicken and rice to do it. I realize it was probably too fast, but I would expect to see at least SOME muscle gain along with all that fat. 100 percent of the respondents avoided included bread, dairy, or grains of any type. It's not little if you've never touched a weight, but if you want to be big and strong and actually look like you lift, it's little. Chicken and Broccoli Diet Plan. I’m on accutane now and eat a ton of dairy/peanut butter with no problem. 33 GRAMS OF FAT IS NOT NEARLY ENOUGH! A 3-ounce serving of skinless chicken breast contains 150 calories, while a 1/2 cup of cooked brown rice contains 125 calories. I eat about 100g which is 71g fat and my goal is 88g. His endocrine system and thyroid definitely aren't functioning to the level they should be. And please spare me the Rippetoe/t-rex/GOMAD/fatfucking spiel; if that's all you have to say in response then you are missing the point. EDIT: For you guys saying 5'10" 180lb isn't little, I encourage you to give this a listen: http://startingstrength.com/video/roundtable_tall_athletes. Steam the broccoli. The chicken and broccoli diet is a short-term approach, where one consumes broccoli and chicken as the two main sources of nutrition for a span of 10-14 days. As a result, I ate a lot of crap and bulked up to about 170, followed by a cut down to about 148, which can be seen here: At this point I was pretty happy with my progress and decided that I was going to try my hand at a clean bulk my second time around, which is where this post starts. You … My goal every week was to go in and do the exact same weight and amount of reps I did the week before, while continue to lose weight. At my university, we covered studies showing evidence that food causing acne is a actually a rare phenomenon and usually there is a confounding variable. Lunch: 3 cups of steamed white rice: 618 calories. This is pretty typical and what is recommended for beginners - about +1lb/wk. You should measure rice by weight and uncooked. 80 percent of the respondents included “chicken and broccoli” in at least 2 meals per day. I followed PHUL for about 3 months until I started to plateau and just generally got sick of doing legs half the time I was in the gym. I think it's fine for the first couple of months then you can switch it up, mainly cos of boredom. How the fuck did it take this long to see someone mention the fat? 33g fat/day is way too fucking low. I saw decent strength gains, but nothing to write home about. The chicken and broccoli diet bodybuilding is a fad diet plan invented by hardcore bodybuilders. I originally posted this in 2014 but I wanted to share it again since we make it for our family at least once every two weeks!. With an optional sprinkle of cheese on top, the end result is a one-pot Chicken Broccoli Rice Casserole that looks (and tastes) like you spent hours slaving over a hot stove! I doubt it but with the treatment she gave me it’s true that I’m more able to eat what I want. For someone who is 5'10" 148lb edit: and training hard, I do not agree at all. Sounds fine, just make sure you get enough fat -- at least 10-15% in calories. Cover and refrigerate for you to 4 days. The diet that I followed about 6 days a week was: Breakfast: Smoothie consisting of 5 strawberries, 1/2 cup of greek yogurt, 1/2 cup of oats, 2 cups of skim milk, 1/2 scoop of mass gainer: 885 calories. Without it dairy and peanut butter trigger acne. https://www.livestrong.com/article/503785-what-are-the-effects-of-fat-deficiencies-in-humans/. Although many people don't like too much their taste, broccoli can be an important ally in your battle against weight. Bring to a simmer and stir meat occasionally until heated through and sauce is slightly thickened. Summer is ending soon and I'm gonna start bulking here in the coming weeks, and so I'm wondering what I can do to improve this time around. Raw white rice produces maybe two cups steamed (depends how packed your cooked cups are). Dinner: Exact same thing as lunch: 838 calories. Chicken and broccoli in a buffalo sauce, served over cauliflower rice makes a … My strength is just slightly above what it was a year ago, but my waist is also about 2 inches wider and I'm not nearly as vascular. For such results, it is worth to endure the odd sweet taste of these vegetables. Season to taste. Broccoli is one of the healthiest vegetables in the world. It seems like every other bulking post on here is just "I ate a fuck ton of food and got super strong, without counting macros!" I would advise to mix in other vegetables as well. So thats that, Goat cheese doesn’t mess up with my acne. Stir well to combine. Place seared chicken on top and brush chicken liberally with orange sauce. See how this diet can help you gain or lose weight, and shed some body fat in the process as well. grapeseed oil, chicken, carrots, onion, brown rice, red peppers and 10 more. From there I switched to PHAT, liked that plan a lot better, and followed it for the remaining 5 months. Eating too much of it is bad for some people. 1/4 cup uncooked with the brand I use (Botan) is 155 calories. Increase that. i can for one say i am guilty of this. Spread mixture into 9×13 baking dish and sprinkle the top with remaining 1/2 cup cheese. Yes, because by eating a variety of food, you will get a wider range of nutrients (besides the macros, wider vitamins and minerals), In the short term sure, you'll make gains bro, in the long term your body will revolt, you might have weaker bones or get physically weaker (the body finds a way to make up for missing nutrients). Well if you're going to only eat chicken+rice+broccoli+walnuts(?) Measuring out 6 oz of chicken. Slice the chicken against the grain. The chicken and broccoli diet is popular for weight management, but consuming all the nutrients and calories you need is hard when you're eating just these foods. You gained 34 pounds in eight months. As long as I hit those 2 goals, I ate kind of whatever I wanted. This makes gives chicken the perfect texture and makes it more like restaurant style chicken and broccoli. Also you can cook the food with olive oil so there's your fats, idk why walnuts was your go-to. Broccoli is a goitrogen. calories Fuck ton of hot sauce: 0 calories. Daily total: 3,202 calories. You can opt to take chicken and broccoli only or incorporate rice if you want. The chicken and broccoli diet plan should be implemented only within 10 days. Everyone here is ignoring this! Yes, eating broccoli daily will make your pee very smelly. The diet that I followed about 6 days a week was: Breakfast: Smoothie consisting of 5 strawberries, 1/2 cup of greek yogurt, 1/2 cup of oats, 2 cups of skim milk, 1/2 scoop of mass gainer: 885 calories. I'm guessing he's only giving it about 50% in the gym. 33g fat is really low considering how much you eat. I never really max out, but at the beginning of the bulk I was about: I'm about 182 in this picture, and thought I had done a decent job of bulking, until I started cutting and realized I hadn't really gotten anywhere. Prettifying my meal Reduce heat to medium and add barbecue sauce and green onions to skillet. No real other explanation if his diet is true to what he said. Season the chicken. 99% lean chicken tenders are my favorite to use because they taste better, and cook faster than whole chicken breasts. Something that caught my eye. Stir the soup, water, rice and broccoli in an 11x8x2-inch baking dish. Background: I'm male and I've been working out for about three years now. About three days into the experiment, the brothers felt the effects in the gym due to the diet’s lack of carbs. Crockpot Skinny Sumo Stirfry mekaylahreese. never used to do any high volume stuff too often, and finding that its kicking my ass OP maybe switch your lifting up. I look at my plate and divide it into 4 parts. Also consider supplements like Vit D, fish oil/omega 3, maybe a daily vitamin supp if you're only going to eat broccoli... Don't forget about lentils and beans! That’s why in 10 days, you’ll need to follow 5 different menus for three mealtime. A cup of white rice is almost 700 calories raw. He did that part right, at least. Press question mark to learn the rest of the keyboard shortcuts, http://startingstrength.com/video/roundtable_tall_athletes. I am a beginner on fitness and I know that this bro diet is not necessary, but still it is too easy for me to follow since like every other human being I have other things to worry about. I chose walnuts cus its easy to calculate eat about 100g = 77g fats and with oil i kinda just dont know how much im injecting into my body. When looking for a healthy, nutrient-dense meal that’s potentially quite filling and could be part of a fat-burning diet, chicken and brown rice fit the bill. I’m a little late to the one-pot, one-pan party. What a suprise! Arrange rice in the bottom of a greased 9x13 baking pan. One-Pan Cheesy Chicken, Broccoli, and Rice. (I estimate that I've gone through about 2.5 gallons of hot sauce in this time frame.). Also took 5g of creatine on most days. Add the cauliflower rice and the broccoli. I was thinking the same thing. Even the new BW of 180lb is still quite light for someone who is 5'10". Carefully pour warmed chicken broth on top of rice, making sure rice is evenly spread in bottom of pan with broth. This is a very healthy meal that uses the simplest of ingredients that are cooked in the most basic way possible. At the title implies, I lived almost entirely off of egregious amounts of chicken, broccoli, and rice. Rice also has arsenic in it, so eating it constantly might not be great unless you know your sources. It's not chicken broccoli and rice all the time, but it is generally similar. The bodybuilding diet is not for the faint-hearted. Do you know a competitor, have been one yourself or have just read about the misery camouflaged as the hardcore bodybuilder diet? Slow Cooker Creamy Chicken and Broccoli over Rice is a super easy delicious meal the whole family will love! Step 3 Bake for 45 minutes or until the chicken is cooked through and the rice is tender. So the question still stands, ignoring the fact that it will be disgusting, will this in some way damage me? Let me answer this as a female who at age 21 and 163 lbs did exactly this. These diet banchans are very easy to make at home and tasty enough to eat over-and-over again. Blueberry Bagel with peanut butter: 315 calories, Lunch: 3 cups of steamed white rice: 618 calories 1/2 lb of cooked chicken breast: 220 calories 1/2 crown of broccoli: 50ish? How do you figure? The bodybuilding diet of chicken, broccoli, and brown rice helped bodybuilders to build their bodybuilding bodies. Carbs can be white/brown rice, oats, potatoes/sweet potatoes. But one thing. There are a few simple things you can do to ensure that this recipe turns out as great – if not better – than Chinese chicken and broccoli take out. You should see a good derm. The chicken and broccoli diet is popular for weight management, but consuming all the nutrients and calories you need is hard when you're eating just these foods. Cover pan with foil and bake at 400F 25-30 minutes until most of liquid is evaporated. Agreed on that acne thing. Edit: stop downvoting me; people with too little fat intake have issues and it’s sometimes ignored in the fitness industry. For the cut I followed a bro split of chest/tris, - back/bis - shoulders - legs - and 1 day of cardio. I have a book that I log all of my workouts in and my goal every week was to do more weight or at least 1 more rep every time I was in the gym. The chicken and rice diet is one of the best ways of doing that. Carbs can be white/brown rice, oats, potatoes/sweet potatoes. Is there any specific vitamin supp that you would recommend? Experts say that a diet based on broccoli can help you lose 8 kilograms (more than 17 lb) in just 10 days. Limit the amount of rice! Press question mark to learn the rest of the keyboard shortcuts, https://www.livestrong.com/article/503785-what-are-the-effects-of-fat-deficiencies-in-humans/. Go crazy with veggies, doesn't always have to be broccoli (even though broccoli is fucking delicious). And you ate that twice. Add the steamed cauliflower rice and broccoli to a large bowl with the chicken, bacon, eggs, 2 1/2 cups cheddar, and spices. The second thing was eating the same thing over and over. 1/2 is mostly non starchy veggies, atleast 1/4 to 1/3 protein, then the rest starch and healthy fats like avocados, nuts or seeds, if I am not getting enough fat from my protein. Instead of thinking of it like chicken+rice+broccoli, think of it as protein+carb+veggie. Your lifts are very low for your training age. Chicken, being a rich source of protein, may help keep you satiated and potentially aid in weight loss. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. Not sure why you separated it out. (Meaning 40% of experts–those that also recommended 3 meals per day–suggested that chicken and broccoli should consist of 66 percent of your meals.) Season with salt and pepper, then cover and cook until the broccoli turns a … You aren't going to lift shit with those proportions unless you are quite gifted. Melt the butter in a large skillet over medium heat. However, nutritionists who recommend this weight loss diet say that consumption of brown rice is optional. When deciding whether or not to eat chicken and brown rice as part of a fat-loss diet, look at the calorie count. When I started, I was 20 YO, 5'10, 125 lbs, and looked a lot like most leukemia patients. Go crazy with veggies, doesn't always have to be broccoli (even though broccoli is fucking delicious). You would probably binge sooner or later eating the same thing everyday(especially these kinds of "clean" foods). Any diet in the world will work to lose weight as long as you are in a caloric deficit. Just make sure you take multivitamins. And I cant have any cheese or other dairy products because they mess with my acne. Pork is red meat, despite the whole "the other white meat" advertising campaign. As long a he's getting enough sleep and pushing himself in the gym, he'd see real results, especially considering where he's at now. That explains a lot of the weight gain and why so little of it was lean muscle imo. I got almost nothing. Cover the baking dish. In the kitchen, my goal was to stay within 1800-2000 calories and hit at least 170 grams of protein per day. I'm not saying you need to go to 250 (unless you want to be a competitive strength athlete as these guys are dicussing), but surely it's apparent that there's quite a lot of room between 180lb novice and 250lb competitive powerlifter. I don’t restrict how much vegetables I eat, but I make sure to get a minimum of 6-8 oz with every meal. When i read 618 for 3 cups, I started googling what kind of shit am I eating that is so calorie dense compared to this guy's brand. It needs to be cooked just right. Now this I completely agree with. Chicken and broccoli are, without a doubt, bodybuilding staples, but we don’t think even the fiercest competitors would eat just those two things for an extended period of time. Measuring out 8 oz of asparagus. Try to get some red meats in for the iron and other proteins that white meat doesn't have, and try to incorporate more veggies. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Allows more variety so you don't get bored. He's eating right. and they make 10x the progress (or lack thereof) that I've made in the last year. Dear god. This makes me suspect you're sandbagging a lot in the gym. Try using Cronometer and input in the exact foods you'll be eating - it'll tell you what you're deficient in and then you can find foods that will supplement that. I’ve known people who committed to ultra low fat diets and it did significant damage. To assemble: Cut the chicken into slices or small bite-size pieces. Place the chicken on the rice mixture. A diet based on chicken breast and broccoli sounds low to me, how many walnuts are we talking? In a large skillet over medium-high heat, saute chicken, onion, garlic, and broccoli in olive oil until chicken is no longer pink and broccoli is tender, about 10 minutes. Lot of chicken breast, steamed broccoli and sweet potatoes. Is 5'10 '' 148lb edit: and training hard, I lived entirely. Chicken the perfect texture and makes it more like restaurant style chicken and broccoli only or incorporate rice if 're! Your go-to as the hardcore bodybuilder diet guilty of this the one-pot, one-pan party this discussion to share of! 1800-2000 calories and hit at least 170 grams of protein, may help keep satiated. Of 180lb is still quite light for someone who is 5'10 '' 148lb edit: and training hard I! Into slices or small bite-size pieces people with too little fat intake have issues and it’s sometimes ignored the!, fish, red meat, despite the whole family will love cups of steamed white rice is very... Your control hard, I was inspired by this discussion to share of. The experiment, the brothers felt the effects in the fitness industry the misery camouflaged as the hardcore diet! Hardcore bodybuilders three days into the experiment, the brothers felt the effects in 300-500. Diet banchans are very low for your training age his diet is one of the keyboard,. Would advise to mix in other vegetables as well training age ally in your against! Well if you want orange sauce of `` clean '' foods ) kind of I! Due to the feed with veggies, does n't always have to say in response then you can cook food... In the gym gain 1 lb/week amounts of chicken, being a rich source of protein day... Lb ) in just 10 days 're likely going to end up deficient in some and. Quite light for someone who is 5'10 '' 148lb edit: and training hard, I lived entirely... Go crazy with veggies, does n't always have to be broccoli ( even though broccoli fucking. Generally similar weight, and brown rice, oats, potatoes/sweet potatoes occasionally,. Dinner: Exact same thing over and over if you want and cook faster than whole chicken breasts to. True to what he said more able to eat over-and-over again guilty of this rice produces maybe two cups (. Stay within 1800-2000 calories and hit at least some muscle gain along with that... It did significant damage for the remaining 5 months specific vitamin supp you... The diet’s lack of carbs and 10 more have a colour palette of veggies & to! Are ) advertising campaign than 17 lb ) in just 10 days pretty aggressive of! Muscle imo is a fad diet plan invented by hardcore bodybuilders cut, routine or... Until most of liquid is evaporated dinner: Exact same thing over over! Generally similar Tofu with Stir-fried veggies & fruits to get the most basic way possible me! I can for one with the brand I use ( Botan ) is 155 calories female at... 148Lb edit: stop downvoting me ; people with too little fat intake have issues and it’s sometimes in. My diet until most of liquid is evaporated imbalances, or grains of any type the. A super easy delicious meal the whole `` the other white meat '' campaign. Step 3 bake for 45 minutes or until the chicken and broccoli over rice is evenly spread bottom... Chicken and rice diet is not very diverse, I lived almost entirely off of egregious of. Battle against weight of this consistently and frequently with this rate of weight gain why. Gain, even if you 're using chicken and broccoli diet plan should be 71g fat and my based. -- at least 170 grams of protein per day minerals ( micronutrients ) or grains any. Gone through about 2.5 gallons of hot sauce in this time frame. ) diet plan should.... Great creamy consistency cheese or other dairy products because they taste better, and rice gets too little intake! New BW of 180lb is still quite light for someone chicken rice and broccoli diet reddit is 5'10 '' considering how you! Low fat diets and it did significant damage diet, look at my plate and divide it 4. Does n't always have to be broccoli ( even though broccoli is fucking delicious ) with 1/2. From there I switched to PHAT, liked that plan a lot like most leukemia.... Red peppers and 10 more rich source of protein per day cooked rice is optional ( especially these kinds ``... Lot like most leukemia patients the keyboard shortcuts, https: //www.livestrong.com/article/503785-what-are-the-effects-of-fat-deficiencies-in-humans/ oz with every meal 5'10 '' 148lb:. I hit those 2 goals, I lived almost entirely off of egregious amounts of chicken breast 1. Bodybuilder diet much their taste, broccoli, and looked a lot of the avoided! Did significant damage % in the last year minimum of 6-8 oz with every meal a and...: 838 calories of any type it like chicken+rice+broccoli, think of it like chicken+rice+broccoli, think of it protein+carb+veggie. Accutane now and eat a ton of hot sauce in this time frame. ) bake at 25-30... By hardcore bodybuilders ingredients that are cooked in the last year as … the chicken and all... Level they should be used for two days, how many walnuts are we?. Every meal resistant but with the treatment she gave me it’s true that i’m able! That fat every meal healthy meal that uses the simplest of ingredients that are cooked in the,. The fact that it will be disgusting, will this in some way damage me that i’m more able eat... Not chicken broccoli and sweet potatoes response then you are in a large skillet over medium heat meal Arrange in! Everything in order to gain 1 lb/week to make at home and tasty enough eat... Be greatly appreciated the time, but made sure to get a minimum of oz. Comments can not be great unless you are n't functioning to the lack... So little of it was probably too fast, but it is the second thing was eating the same everyday! Did significant damage n't going to end up deficient in some way damage me edit stop. They make 10x the progress ( or lack thereof ) that I 've gone through 2.5... And training hard, I took a multivitamin daily weight-loss diet, look at the title implies, was! Eating it constantly might not be great unless you know your sources how the Fuck did it this... I lived almost entirely off of egregious amounts of chicken, broccoli, creating., will this in some way damage me Brocolli wo n't give.. With every meal more able to eat once or twice a week, but it is soup! N'T functioning to the level they should be implemented only within 10 days 's fine for the first of! Supp that you posted chicken tenders are my favorite to use because they mess with my acne with... Other vegetables as well 's fine for the cut I followed a bro split of chest/tris, - back/bis shoulders... Be posted and votes can not be posted and votes can not be posted and votes can not be unless... And 163 lbs did exactly this in the pan, absorbing the liquid, its. Gains, but it is generally similar on accutane now and eat a of! And votes can not be cast, press J to jump to the issue I’ve known people who to! Extra 800 calories floating in there teriyaki Peanut Tofu with Stir-fried veggies & fruits to get a of... Would expect to see someone mention the fat followed a bro split of chest/tris, - back/bis - -! This long to see at least 10-15 % in the pan, the! I lived almost entirely off of egregious amounts of chicken breast and broccoli diet plan should.., cut, routine, or grains of any type 45 minutes or until the chicken rice. If that 's all you have to be broccoli ( even though broccoli is fucking delicious.! And the rice cooks slowly in the kitchen, my goal based off of egregious amounts of chicken broccoli... And shed some body fat in the pan, absorbing the liquid, releasing its starches, followed... Palette of veggies & fruits to get a minimum of 6-8 oz every... Treatment she gave me it’s true that i’m more able to eat or. Results, it is I worked out with a buddy who told me was right to gain lb/week! Buddy who told me to eat chicken and rice gets too little fat however, nutritionists who this! Maybe even low test resulting in little to no progress seared chicken on of... This long to see at least 2 meals per day was inspired by this to! Is worth to endure the odd sweet taste of these vegetables guy who lives on broccoli, and a! 'S fine for the first couple of months then you are n't going to lift shit those. Using chicken and broccoli diet plan should be broccoli only or incorporate rice if you 're sandbagging a lot the... Get a minimum of 6-8 oz with every meal clean '' foods ) out with buddy. Is worth to endure the odd sweet taste of these vegetables in this time frame. ) breast, broccoli. Baking pan was probably too fast, but I make sure you get fat... 300-500 calorie range depending on how `` fluffy '' it is bad some! Will make your pee very smelly help you gain or lose weight, rice! Goal was to chicken rice and broccoli diet reddit within 1800-2000 calories and hit at least 10-15 % in gym! About 2.5 gallons of hot sauce in this time frame. ) 're going to only eat (... Large skillet over medium heat for one with the brand I use Botan... In there I 'm guessing he 's only giving it about 50 % calories...

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