Khirul Alam

Inside Arnold’s Bodybuilding Diet – Secrets of Muscle-Building!

Arnold Schwarzenegger, Diet

Arnold Schwarzenegger's Bodybuilding Diet Secrets

Welcome here at Hercules Bodybuilding! We’re going deep into the past in order to look into the methods of diet which made Arnold Schwarzenegger a true icon within the bodybuilding world. From his meticulous diet to his intense training, we’ll find out the secrets that led to his amazing physique. We’ll get right into it!

The Arnold Schwarzenegger Approach

Arnold Schwarzenegger’s influence on the bodybuilding industry is undisputed. The principles of his diet and training are as relevant today just as they were in the 1970s, at the time he first gained the heights of fame. From the beginning, Arnold was dedicated to building his body through meticulous diet and rigorous workout regimens. Although the notion of the “perfect diet” might be different from the time but it was important for athletes who were striving to be the best.


Calorie Surplus and Nutrient Balance

In order to achieve his impressive muscular gains, Arnold followed a diet which included a surplus of calories. That means that he ate more calories than what he burned in order to help recover and support muscle expansion. The athlete ate several meals per day and carefully balanced carbohydrates as well as proteins and fats to power his exhausting exercises, which typically ran for several hours.


In a way, Arnold’s interest in nutrition changed over time. At first, he wasn’t too worried about losing weight or meticulously monitoring the macros and calories. But after immersing himself into the social scene at Gold’s Gym in the late 70s the trainer began to take his food more seriously and changing his carbohydrate and calorie consumption in line with his ever-changing ambitions.

Protein Powerhouse

Protein was the mainstay for Arnold’s diet. Arnold believed that he should consume 1 gram of protein for every kilogram of body weight. This method of eating ensured he had his protein needs to repair muscle and grow. Protein sources for him included the following: chicken, beef fish, eggs, and fish and dairy products, such as cottage cheese and milk.

Carb Considerations

When his diets for preparing for competitions were described as low in carbs but not ketogenic when it came to mass gains, Arnold included complex carbohydrates in moderate amounts. Whole-grain breads pasta, rice, and potatoes gave him the energy that he required to get through the intense training.

Fat Essentials

While Arnold did not focus on excessively fats, he recognized the importance of them in a healthy diet. He included sources of fats like egg yolks and nuts like peanuts and cashews as well as the heart-healthy avocado. All of which helped in the overall intake of nutrients.


We’ll now discuss the famous Arnie diet. It was simple, but effective. it covered the fundamentals of gains in muscle mass: a tiny excess of calories in whole foods focused on a large protein intake. The method has proved to be effective and timeless in building muscles over many years.

Arnold’s Legacy: Simple and Effective

Here you go an insight into the secrets of diet and exercise that helped Arnold Schwarzenegger bodybuilding stardom. The legacy of Arnold Schwarzenegger is still inspiring fitness lovers all over the world. It’s not all about complicated procedures; it’s about consistent, healthy nutrition and a commitment to training are essential to achieve success.


Arnold’s Old Eating Plan

Morning Meal

  • A bowl of cereal
  • 2 slices of toast with 2 teaspoons of butter
  • A cup (8 oz) of orange juice
  • 2 strips of bacon
  • Plain, black coffee

Midday Meal

  • A 6-inch sandwich on white bread with 4 oz of sliced turkey, 2 oz of cheese, 2 tablespoons of mayonnaise, lettuce, and tomato
  • A small bag of potato chips
  • Water

Between Meals Snack

  • A high-carb sports bar
  • Water


Evening Meal

  • A small grilled chicken breast without skin
  • 2 cups of rice
  • A small dinner salad
  • Water

Late Snack

  • A cup of ice cream

This eating plan includes meals and snacks throughout the day, with a mix of carbohydrates, proteins, and fats to keep you fueled. Don’t forget to stay hydrated with water and try to include some exercise between your snack and dinner time.


Arnold’s Daily Eating Plan for Muscle Building

Arnold's Daily Eating Plan for Muscle Building

Morning Meal

  • Scrambled eggs (3 eggs)
  • Oatmeal cooked (1 cup)
  • Juice squeezed fresh from oranges (1 cup)
  • A low-fat dairy (1 cup)



  • A few mixed nuts
  • Apples or bananas


  • Two slices of whole wheat bread
  • Chicken breasts that have been cooked but without skin (for sandwiches)
  • A fruit
  • Milk with low-fat (1 cup)


  • Three slices of cheese
  • A banana
  • Water


Post-Workout Drink

  • A mix of 25g of milk protein and egg protein 25g.
  • 8-12 oz low-fat milk mixed and consumed immediately following your exercise


  • Grilled lean-cut, grilled beef (8 8 oz)
  • Large baked potato
  • A huge salad made of mixed greens and vegetables
  • Dressing for salad (1 Tbsp)
  • Mix of cooked and mixed vegetables (1 cup)
  • Water

Late Snack

  • Low-fat milk (1 cup)

The diet includes a variety of meals as well as snacks that contain a mixture of carbohydrates, proteins and fats that keep you going all day long. Arnold’s diet is designed to provide 2,750 Calories that include 271g of protein, 256g of carbohydrates as well as 90 grams of fat. Be sure to drink plenty of water and add a workout to meals and snacks to keep you physically active as well as healthy.


We appreciate you joining us on Hercules Bodybuilding. If you’ve found this study of Arnold’s diet and training concepts insightful, be sure to sign up to our blog to receive more informative material. Always strive to reach your fitness goals and always remember that success is possible by putting in the effort and following the correct method. For the next time, continue moving and be strong!

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