Undoubtedly, one of the hardest parts of dieting is controlling your cravings for your favorite treats. But what if bodybuilding legend and Olympia contender Mike Mentzer said that getting lean and losing weight did not have to result in cutting out every food you love? His secret – focus on smart calorie control, not miserable dieting.

His approach was simple and effective, helping him bag the 1979 Mr. Olympia title. Mentzer admitted that even two weeks before the competition, he was gorging on pancakes three times a week and eating over 200g of carbohydrates. His focus was to keep his daily caloric intake below 2000 while training hard.

“I didn’t do this recklessly. I kept my daily caloric intake below 2,000 and was very active,” Mentzer admitted.

According to Men’s Health, Mentzer never stopped eating his favorite foods, even while preparing for competitions. However, he managed to remain shredded even while enjoying pancakes and ice cream by simply counting his calories and burning more than he ate.

This approach is known as flexible dietary control. It helps you keep room for cheat meals and treats while sticking to a healthy diet. The approach can help you have greater success with your weight loss program and dieting while having fewer cravings.

However, enjoying the occasional pancakes and ice cream did not stop Mentzer from training intensely. His brutal Heavy Duty training routine laid the foundation for his Olympia success.

How Mike Mentzer paired flexible dieting with Heavy Duty training

Mentzer’s approach to dieting was certainly refreshing. While most Olympia contenders eliminated carbs, Mentzer ate pancakes. However, when paired with Mentzer’s Heavy Duty training program, it got him ready for the Olympia.

As per his website, Mentzer Method, his Heavy Duty training philosophy focused on four core concepts, which were:

• Focus on one working set to failure
• Maintain a controlled and strict form
• Opt for low-frequency training sessions
• Prioritize recovery

His pre-Olympia workout routine consisted of these workouts:

Chest and back – Day 1

• Barbell bench press
• Incline dumbbell press
• Dumbbell flyes or pec deck
• Deadlifts
• Barbell rows
• Close-grip pulldowns

Legs – Day 2

• Standing calf raises
• Squats
• Leg press
• Leg curls
• Leg extensions

Rest on day 3

Shoulders and arms – Day 4

• Dips or close-grip bench press
• Preacher curls
• Triceps pushdowns
• Lateral raises
• Rear delt flyes
• Overhead press
• Barbell curls

Rest on days 5 and 6

What do you think about Mentzer’s flexible philosophy towards dieting?

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Written by

Avantika Das

Edited by

Zaid Quraishi