While modern bodybuilding often focuses on a leaner physique, Arnold Schwarzenegger's golden-era conditioning emphasized fuller muscles. Having said that, the question arises: how much body fat did the 7-time Mr. Olympia have in his bodybuilding days? Let's find out.

According to Bodywhat, during his peak, Schwarzenegger had a 7 percent body fat. Now, another question that arises from this is what the Austrian Oak’s diet was during its peak to maintain this fat level?

Muscle & Fitness says that Schwarzenegger used to consume a high-protein diet.

The following is the daily diet routine he followed during his competitive days.

Breakfast:

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

Snacks:

• 1 banana or apple
• Mixed nuts.

Lunch:

• 2 sliced whole white bread
• 1 apple
• 1 cooked chicken breast
• 1 cup low-fat milk.

Pre-workout snack:

• 1 banana
• 3 slices of cheese.

Post-workout drink:

• Egg protein: 25 g
• Milk protein: 25 g
• Low-fat milk: 8 to 12 oz.

Dinner:

• Lean-cut grilled beef: 8 oz
• Salad: mixed vegetables and greens
• 1 cup mixed cooked vegetables
• 1 large baked potato.

Snacks:

• 1 cup low-fat milk.

So, the total fat and other nutrients that Schwarzenegger used to consume include:

• 2,750 Calories
• 256g Protein
• 271g Carbs
• 90g Fat.

Apart from diet, his workout played a vital role in maintaining his 7 percent body fat.

Arnold Schwarzenegger’s workout for maintaining body fat

In his book, “The New Encyclopedia of Modern Bodybuilding,” Schwarzenegger mentioned 2 variations of his workout.

In the 1st variation, he targeted each body part 2 times a week, which included:

• Day 1: back and chest
• Day 2: shoulders and arms
• Day 3: legs and lower back
• Day 4: back and chest
• Day 5: arms and shoulders
• Day 6: lower back and legs
• Day 7: rest.

In the other variation, Schwarzenegger opened up about targeting each body part 3 times per week.

The 2nd variation included:

• Day 1: legs, back, and chest
• Day 2: arms and shoulders
• Day 3: legs, back, and chest
• Day 4: arms and shoulders
• Day 5: legs, back, and chest
• Day 6: shoulders and arms
• Day 7: rest.

So, this was Schwarzenegger’s workout and diet routine to keep his body fat within limits and build a physique worthy of winning 7 Mr. Olympia titles.

Follow Bodybuilding Bros for more

Written by

Supradeep Dutta

Edited by

Souvik Roy