Bar Brothers Diet That Works For Calisthenics & Street Workout

The best muscle building foods of bar brothers diet are completely natural and clean from processing, are high in protein and carbohydrates, but low in fat.Best nutrients are crucial inside of a diet program for constructing parts of your muscles contains water, health proteins and carbohydrates. Listed below are simple methods to develop your diet plan to ensure the important requirements are found for muscle groups to develop.

Drinking water is vital for life, and lots of are not aware the restoring effects on muscle tissues. Health professionals propose not less than 64 oz of intake of water per day for healthy and balanced grown ups. Should you come up with for more than 30 minutes each day, experts recommend that at least 16 oz far more be taken in once the exercise to assist re-supply the dearth resulting from excessive sweating.

Carbohydrates are generally looked down in in relation to meal plans. Nevertheless if you’d like to construct lean muscle, it is very important involve them in your diet. The average grown-up features 2,000 calories from fat each day, 1,000 which often ought to originate from your sugar and glucose. Through in additional than 2,000 calories from fat regular, your intake of carbohydrate food need to rise in addition to keep the force necessary for your exercise and muscle groups to correct themselves.

Carbs ought to derive from normal usually means like potatoes and fruits or veggies, but not originating from a source that has added in sweets. This sort of foodstuff doesn’t just impede your effort and give you a power go away, and definitely will also add body fat for a eating habits you don’t need to have. Wholesome carbohydrate food can be bought in a piece of bread, spaghetti of most any kind and greens.

Proteins must from the other 1,000 calories from fat within your diet plan. Widespread samples of protine which might be the healthiest consists of striper for instance tuna fish in water or fish, egypr or hen which was cooked or baked. Avoid oily food of any kind, as they are able bring fatty acids somewhere that aren’t necessary and can even cause muscle tissue to be fatigued.


For the lean muscle to collapse in the course of workout and repair following, all these 3 parts are important. They might be adjusted on account of eating wants or lifestyle, but for those who have a condition it will always be best to speak to your doctor before starting a brand new eating plan.

These Are Your Typical Muscle Building Meal Sources

Protein:  Chicken, steak, whole eggs, salmon, tuna and extra lean examples are white fish and turkey.

Complex Carbohydrates: Brown rice, sweet potatoes, rye bread and some white or basmati rice (because all brown is hard to eat for a lot of guys).

Fat: (contained in) steak, egg yolks & whole milk

As always, I speak of what works best for me, not what should work!

A lean muscle building principle which you should adhere to if you are a beginner, is to primarily think about consuming high protein foods and where you are getting them from, which contain the essential amino acids that your muscles need to grow.

After that, the carbohydrate and fat content of your meals will fall into place, particularly if you have a hectic lifestyle.Remember in your calisthenics diet plain that  your main focus should always be protein.

Bar Brothers Diet For Calisthenics

Depending on your daily workout routine , it is not always as simple as planning a muscle building meal and getting it right. After years of a sporadic lifestyle, I found early on that what works best for me is to focus on eating high protein foods first, before the other components of gaining weight.

In my early years of working out, I worked in an office for up to nine hours a day and I also worked four evenings a week heading a security team in a popular local bar and nightclub. I did this for almost 3 years.

So my lifestyle did not allow for a whole lot of meal planning, from the time I woke up to going to sleep. But I knew it was important to eat around the same times every day.

If your life is the same as mine was 5 years ago, what’s important is putting together a meal plan that you will be able to consistently manage and more importantly, follow through.

Think in terms of eating around the clock, relative to what fits your routine. If your work schedule is unaccommodating, and if eating meals at specific times is sometimes out of the question, it is important to fit in smaller, more convenient meals and supplement your carbs and protein with meal replacement drinks.


Eat Complete Muscle Building Meals Whenever You Can

Whenever possible, eat solid meals, containing muscle building foods like red and white meats, brown rice and to get your fat & fibre intake, eat vegetables sprinkled with olive oil on these meals.That’s my bar brothers diet review after watching Lazar Novovic talking about bar brothers  nutrition plan .

Calisthenics Diet By Frank Medrano


You should place more emphasis on your regimented schedule (eating regularly throughout the day), than you do on the amount of calories you consume and where you get them from. Consistency is always the key to success.

If you are a young hard-gainer, you will need to consume more calories, than someone say my age, 40. This is because your metabolism is higher, meaning that you burn more calories than someone older .

So in the first part of the day, make up your meals (wherever possible) of high calorie foods, particularly prior to working out. If you train about five in the afternoon, aim to have four meals before working out.

Once you get into a ‘groove’ of eating high protein, complex carbohydrate packed meals it will become second nature and almost robotic.

However, when I began calisthenics, I thought that the way to bulk up and get big was to eat everything that came my way. But I quickly learned after training with an experienced top competition street workout, that when you avoid sodium and fat, you can consume more nutritional food which is going to build more quality muscle mass.

When you are eating clean, unprocessed food it is easy to consume more calories and reaching 5,000 Kcals or more, is quite attainable.

So What are the Best Foods to Build Muscle

There are many sources you can find online, which are going to give you a general list of muscle building foods, but I want to give you something which actually worked for me at the peak of my bodybuilding and weight training career.The street workout diet below will help you  to build muscle mass quickly :



This is a real guide that produced results from bar brothers nutrition system , not a list of what should work. Of course, your body may be different to mine, so take this and use it as a baseline.

Wake up 6.30am – 20grams protein shake

Meal 1 – Breakfast 7am

_ 1 small cup oatmeal mixed with half water, half whole milk
_ 6 egg whites & 3 egg yolks, scrambled on two pieces rye toast
_ 1 cup of strong black coffee

Meal 2 – 10am

_ 1 large chicken breast
_ Brown/white rice mix
_ Broccoli or asparagus
_ 2 low fat yogurts

Meal 3 – 12.30pm

_ 1 large chicken breast
_ Brown/white rice mix
_ Broccoli or asparagus

1.30pm – Protein drink 20grams protein

Meal 4 – 3pm

_ 1 piece of steak
_ Brown/white rice mix
_ Broccoli or asparagus
_ 2 low fat yogurts

Workout at 5.30pm

Meal 5 – 7.30 – 8pm

_ 1 large chicken breast/salmon steaks
_ White rice/Sweet potatoes
_ Broccoli

Meal 6 – 10.30pm

_ 1 can tuna
_ 1 piece rye bread
_ Pepper Salad (Tomatoes, green & red peppers, onions, olive oil)
_ 20g protein drink (depending how hungry I am)

My Calisthenics Post Workout Meal


10 ounces grilled salmon-

Calories: 518

Total Fat: 30g

Saturated Fat: 6g

Polyunsaturated fat: 11g

Monounsaturated fat: 11g

Cholesterol: 167Mg

Sodium: 167Mg

Potassium: 1026Mg

Total Carbohydrates: 0

Dietary fiber: 0g

Sugars: 0g

Protein: 56g


4Oz Asparagus-

Calories: 20

Total fat: 1g

Saturated Fat: <1g

Polyunsaturated Fat: <1g

Monounsaturated Fat: <1g

Cholesterol: 0g

Sodium: 2g

Potassium: 202mg

Total Carbohydrates: 4g

Dietary Fiber: 2g

Sugars: 2g

Protein: 2g

I’m not going to breakdown the smoothie, but here’s whats in it.

Peanut Butter Banana Protein Smoothie

Part 1:

1 Tablespoon Flaxseed

1 Tablespoon Sunflower Seeds

1 Tablespoon Pepitas

1 Scoop MusclePharm Combat Powder

Pulse in a Vitamix until fine.


Part 2:

2 Tablespoons Natural Peanut Butter


1 Frozen Banana

1 Handful Ice Cubes

2/3 Cups Organic Skim Milk

Add to Part 1 and blend until smooth.

All-in-all I’d say that it was a pretty decent lunch. I little heavy in protein (~101g), but  i just finished working out, and the protein powder is slow release, so I figure its decent. Almost all the fat is “good fat”. Very High amounts of omega-3 fatty acids. High potassium, and every source of protein I could find. The meal took me about 20 minutes and $6.02 plus the cost of the smoothie.

(On the days where I worked both day and night, all as per above up to and including meal 4, then I increased the carbohydrates for meal 5 and 6 for additional energy for the long day).Create your account in  Bar Brothers Nutrition System ” official site” for bar brothers diet  nutrition plan to know the most diet mistakes that people make every day explained by Lazar Novovic and Dusan Djokolivic + the best meal plan for calisthenics and street workout athletes.