Whether it is Ronnie Coleman’s off-season bulk diet of 6000 calories or Chris Bumstead's pre-Olympia muscle-retention diet of 3000 calories, every bodybuilder follows a specific meal plan. And the 7x Mr. Olympia, Arnold Schwarzenegger, wasn't an exception during his peak.

Douglas S. Kalman, Ph.D., RD, shared the old diet of the Austrian Oak that helped him become a 7-time Mr. Olympia. Although some components in his diet might have changed over time, these were the standard daily meals he used to consume during actively competing in the sport.

Breakfast

• 1 cup cooked oatmeal
• 3 scrambled eggs
• 1 cup low-fat milk
• 1 cup orange juice.

Between breakfast and lunch, Schwarzenegger used to eat healthy snacks, including 1 apple or banana and a handful of mixed nuts.

Lunch

For lunch, his usual plate was filled with:

• 1 apple
• 2 slices whole-wheat bread
• 1 cooked chicken breast, no skin
• 1 cup low-fat milk.

After lunch, Schwarzenegger’s next meal used to be a snack. You can also call it a pre-workout meal. He would do workouts after the snack and before his next meal.

Schwarzenegger's snack options

• 1 banana cheese
• 3 slices of cheese
• Water

Post-workout drink

Schwarzenegger’s post-workout drink or hydration routine was also very unique, which included:

• 25g egg protein
• 25g milk protein
• 8–12 oz low-fat milk blend together and drink after workout.

Dinner

• Water
• 8 oz lean-cut grilled beef
• 1 large salad with mixed greens and vegetables
• 1 large baked potato
• 1 tbsp salad dressing
• 1 cup mixed cooked vegetables.

And the 7-time Mr. Olympia's late-night snack usually included 1 cup of low-fat milk.

During that time, Schwarzenegger used to train each major body part separately, and 2 times a week. For instance, he trained his chest and back on day 1 and day 4. Similarly, his shoulders and arms were targeted on day 2 and again on day 5.

So, Schwarzenegger backed up his intense training with nearly 2,750 calories, 27 g of carbohydrates, 90 g of fat, and 256 g of protein. Are you also thinking of following his diet structure?

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Written by

Supradeep Dutta

Edited by

Souvik Roy