Decades have passed since iconic movies like “Stay Hungry” and “Pumping Iron” hit the screens. Yet, the legend of Arnold Schwarzenegger’s diet and workout plan endures. But can you handle it? This former bodybuilder clinched the Mr. Olympia title a staggering seven times, showcasing unparalleled dedication. Even as a Hollywood star, Schwarzenegger maintained a sculpted physique. If you aspire to reach such heights of strength, brace yourself for an intense fitness journey.
His diet revolves around a massive intake of protein. And when it comes to workouts, expect nothing less than a relentless focus on building muscle. It’s a grueling regimen, but remember, as Schwarzenegger famously said, “No pain, no gain.” Are you ready to step up and embrace the challenge?
How does Arnold Schwarzenegger lose weight?
In his newsletter to fans, Arnold revealed that instead of drastically changing his diet to slim down, he would simply eat smaller portions, sticking to the same kinds of foods but just eating less of them.
What was Arnold Schwarzenegger’s Diet?
Arnold Schwarzenegger has shifted towards a mostly plant-based diet lately, but he used to have quite a different approach. During his peak physical condition, he followed a guideline of needing one gram of protein for every pound of bodyweight. This meant a substantial protein intake, especially considering his weight was around 250 pounds.
Yet, he paid attention to other essential nutrients from grains, vegetables, and healthy fats. His diet shares similarities with what many modern bodybuilders follow today. However, Schwarzenegger consumed more saturated fats, including egg yolks, red meat, and bacon, to add quality muscle mass through quality calorie intake.
In terms of quantity, Schwarzenegger didn’t hold back on calories either. He structured his diet into five to six small meals daily, supplemented with protein shakes, vitamins, and minerals. He consumed around 3825 calories daily, which he diligently burned through his intense workouts. Despite his disciplined approach, Schwarzenegger allowed himself a cheat meal on Sundays, often indulging in cheeseburgers or pizza.
Now, let’s delve into the breakdown of Schwarzenegger’s diet:
- Whole Eggs: Schwarzenegger started his day with three to four eggs, including the yolks, for their rich protein content.
- Bacon or Sausage: Despite not being the leanest options, these meats provide extra calories and flavor.
- Ezekiel Bread: Recognized as one of the healthiest bread options due to its sprouted whole grains and absence of additives.
- Avocado: A nutritious source of healthy fats and various vitamins.
- Oats: Consumed with honey, oats provide fiber and help regulate cholesterol and blood sugar levels.
- Grilled Fish: Known for its numerous health benefits.
- Red Meat: Despite its saturated fat content, lean cuts offered ample protein and essential amino acids.
- Grilled Lean Meat: Chicken breast a staple for bodybuilders due to its lean protein.
- Vegetables: A vital component of Schwarzenegger’s diet, often enjoyed in salads.
- Nuts: Schwarzenegger favored almonds, cashews, and walnuts for their nutritional value.
- Sweet Potato: Packed with various nutrients, including beta-carotene and fiber.
- Brown Rice: A nutritious whole grain that aids in managing blood sugar levels.
- Full-Fat Cottage Cheese: Rich in protein and various nutrients.
- Arnold Schwarzenegger Series Supplements: These included various vitamin and mineral supplements, a pre-workout energy formula, creatine, and whey protein for post-workout recovery.
Schwarzenegger also shared valuable dietary tips:
- Study Nutrition: Understanding nutrition is crucial.
- Prioritize Protein: Aim for one gram of protein per pound of body weight.
- Supplement Wisely: Protein shakes can be beneficial.
- Embrace Healthy Fats: Including egg yolks and avoiding fat-free foods.
- Take Multivitamins: Ensuring you meet your daily nutrient requirements.
- Avoid Sugary Foods: Opt for quality foods and skip desserts.
- Monitor Portions: Consistency is key, so keep track of what and how much you eat.
Arnold Schwarzenegger’s Workout Plan
It’s widely known that the Arnold Schwarzenegger workout plan, much like his diet, is incredibly comprehensive and demanding. In a 1991 Muscle Magazine issue, he detailed the following routine:
Workout Plan A (Monday, Wednesday, Friday)
Chest
- Bench press: 5 sets, 6-10 reps
- Flat bench flies: 5 sets, 6-10 reps
- Incline bench press: 6 sets, 6-10 reps
- Cable crossovers: 6 sets, 10-12 reps
- Dips: 5 sets, to failure
- Dumbbell pullovers: 5 sets, 10-12 reps
Back
- Front wide-grip chin-ups: 6 sets, to failure
- T-bar rows: 5 sets, 6-10 reps
- Seated pulley rows: 6 sets, 6-10 reps
- One-arm dumbbell rows: 5 sets, 6-10 reps
- Straight-leg deadlifts: 6 sets, 15 reps
Legs
- Squats: 6 sets, 8-12 reps
- Leg presses: 6 sets, 8-12 reps
- Leg extensions: 6 sets, 12-15 reps
- Leg curls: 6 sets, 10-12 reps
- Barbell lunges: 5 sets, 15 reps
Calves
- Standing calf raises: 10 sets, 10 reps
- Seated calf raises: 8 sets, 15 reps
- One-legged calf raises (holding dumbbells): 6 sets, 12 reps
Forearms
- Wrist curls (forearms on knees): 4 sets, 10 reps
- Reverse barbell curls: 4 sets, 8 reps
- Wright roller machine: to failure
Abs
- Continuous instinct training for 30 minutes
Workout Plan B (Tuesday, Thursday, Saturday)
Biceps
- Barbell curls: 6 sets, 6-10 reps
- Seated dumbbell curls: 6 sets, 6-10 reps
- Dumbbell concentration curls: 6 sets, 6-10 reps
Triceps
- Close-grip bench presses (for all three heads): 6 sets, 6-10 reps
- Pushdowns (exterior head): 6 sets, 6-10 reps
- Barbell French presses (interior head): 6 sets, 6-10 reps
- One-arm dumbbell triceps extensions (exterior head): 6 sets, 6-10 reps
Shoulders
- Seated barbell presses: 6 sets, 6-10 reps
- Lateral raises (standing): 6 sets, 6-10 reps
- Rear-delt lateral raises: 5 sets, 6-10 reps
- Cable lateral raises: 5 sets, 10-12 reps
Calves and Forearms Same as Monday, Wednesday, and Friday
Abs Same as Monday, Wednesday, and Friday
So, that sums up Arnold Schwarzenegger’s diet and workout regimen.
What did Arnold do for abs?
Arnold focused on exercises like wood chops, hollow holds, dead bugs, planks, ab rollouts, side planks, pallof presses, and single arm band chest presses to strengthen his abs.
What is Arnold Schwarzenegger’s favorite food?
Arnold Schwarzenegger mainly eats a diet that’s 80% plant-based, mentioning that it has helped him reduce his cholesterol levels. His preferred protein sources include eggs, salmon, chicken, veggie burgers, and protein shakes. Occasionally, he indulges in steak, hamburgers, or Austrian wiener schnitzel as a treat.
How many hours did Arnold Schwarzenegger sleep?
Arnold Schwarzenegger, who hails from Austria, has achieved great success in three diverse fields: bodybuilding, acting, and politics. His key to success is straightforward: he advocates for “sleeping efficiently”. The former Mr. Olympia only sleeps six hours per night, ensuring he has a minimum of 18 productive hours each day.
What did Arnold eat in a day?
In an interview with Entertainment Tonight, Schwarzenegger shared that his diet mainly consisted of meat and eggs. He mentioned consuming around 10 to 15 eggs daily and ensuring he had 250 grams of protein to match his weight of 250 pounds. To give an idea, 250 grams of protein is roughly equivalent to the amount found in four large steaks.
FAQs
What does Arnold eat?
Arnold Schwarzenegger follows a diet that’s 80% plant-based, claiming it has contributed to reducing his cholesterol levels. He relies on eggs, salmon, chicken, veggie burgers, and protein shakes for his protein needs. Occasionally, he indulges in steak, hamburgers, or Austrian wiener schnitzel as a treat.
Did Arnold eat creatine?
Arnold took Augmentin, a protein supplement… Branched-chain amino acids (BCAA) and creatine post-workout. Additionally, he ingested multi-vitamins in the morning. His midday meal consisted of approximately 1000 calories, including 150-300g of beef (sources vary), 2 sweet potatoes, assorted vegetables, and 80g of cashew nuts.
