Arnold Schwarzenegger Bodybuilding Diet
Nobody knows better than Arnold how to get and maintain lean body mass year after year. Winning 7 Mr. O titles did not come from hit and miss diet plan, it took planning and execution to not just gain fat. Anyone can increase the amount of calories required for training by simply eating ice-cream, the trick is to plan ahead.
Arnold explains that his daily approach to protein was always 1 gram per pound of bodyweight. He describes the importance of eating good quality complex carbohydrates as if he was a dietitian. Arnold's daily eating plan for mass building listed below is for a 250 pound 6'2" bodybuilder training with high volume 4 to 6 times a week, so you need to keep that in mind when adjusting it to your own stats.
It should be added that Arnold was big on his weekly cheat meal explaining that your body looks the way it does because of what you do to it every day, not what you do once a week. This is why once a week after a heavy workout Arnold would go and "pig out" eating anything from pizza and beers to burger and fries.
Arnold explains that it is the obligation of any bodybuilder to increase his/her knowledge on nutrition. He says "The basic principles of nutrition are as valuable to a bodybuilder as the basic principles of progressive overload."
The mass bodybuilding diet below doesn't list the supplements that Arnold would take. However, it offers alternatives that can be varied as you see fit but one should always adjust the quantities listed to suit your own specific measurements.
Breakfast:
3 to 4 Whole Eggs
1/4 avocado pear
1/4 cup oats with 1 tabsp honey
2 pieces of Bacon
1-2 slices Ezekiel Bread with peanut butter
Calories: 561 Fat: 30.4 g Carbs: 16.2 g Protein: 22.1 g.Pre-Workout:
Protein shake 15 to 30 minutes before training
Calories: 150 Fat: 2 g Carbs: 7 g Protein: 26gPost-Workout:
2 scoops whey protein with 6-8 oz. of whole milk
Calories: 643 Fat: 29 g Carbs: 47 g Protein: 48 g.Lunch One:
10oz. Grilled Fish or Red Meat
Large potato
salad
1 cup Vegetables
2oz. almonds, walnuts
Calories: 771 Fat: 33.2 g Carbs: 17 g Protein: 78 g.Lunch Two:
2 scoops of Arnold's whey protein with 6-8oz. whole milk
Calories: 638 Fat: 29 g Carbs: 63 g Protein: 48 gSupper:
12 oz. Grilled Lean Meat Large salad
1-2 cups of Vegetables
1-2 cups brown rice
Calories: 638 Fat: 29 g Carbs: 63 g Protein: 48 g.Supper Two:
2 cups Full-fat Cottage cheese with 2 oz. of Almonds and Walnuts, or Cashews
Calories: 752 Fat: 34 g Carb: 18 g Protein: 72 g.Before Bed
1 scoop whey protein with 5 oz. whole milk
150 Fat: 2 g Carbs: 7 g Protein: 26gTOTAL
Calories: 3,925 Fat: 169 g Carbs: 257.2 g Protein: 322.1 g
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