Arnold Schwarzenegger`s Diet Recomendations- 100 grams of Protein

[che]

Parillo recommends one gram of protein per pound of bodyweight, per day each and every day, seven days a week.

[Seven Copper Coins]

It seems very low in cals...

But then maybe that's the reason Arnold came into contests ripped and dry, because unlike todays guys he actually dieted and put in the work.

[The True Adonis]

I have that book. Vince had many different diets. His definition diets varied  anywhere from 1/2 to 1 pound of beef per day and 6 to 12 whole eggs per day. He had a few different bulking type diets they relied a lot on eggs up to three dozen per day plus heavy cream, hardly low protein.

Yeah, I saw that he has several different plans, one that is very much like your Meat and Eggs diet for 12 weeks or something like that.

Some of the stuff in there is out there, but a good read nonetheless.

[The True Adonis]

Parillo recommends one gram of protein per pound of bodyweight, per day each and every day, seven days a week.

I still can`t figure out what Bob is doing in that picture and why he needed a "spotter" for such sissy weight. 

[njflex]

I have that book. Vince had many different diets. His definition diets varied  anywhere from 1/2 to 1 pound of beef per day and 6 to 12 whole eggs per day. He had a few different bulking type diets they relied a lot on eggs up to three dozen per day plus heavy cream, hardly low protein.

exactly...see many old school bulk to ripped pics b/w clarence bass/steve davis they were smooth and dieted to dry physiques and stayed there,,,they ate and ate.like u said variables today is overeating on todays drugs regimines produced shitty builds,,,there are some guys today that have nice stage builds but they do not hold them long and eat back to shitty offseason look...

[Disgusted]

Yeah, I saw that he has several different plans, one that is very much like your Meat and Eggs diet for 12 weeks or something like that.

Some of the stuff in there is out there, but a good read nonetheless.

Yeah I still love reading that stuff even today. I will agree though guys eat far too much protein than needed.

[dj181]

This conflicts with cswol's advice so I'm not sure what to make of it.

lol

[Disgusted]

exactly...see many old school bulk to ripped pics b/w clarence bass/steve davis they were smooth and dieted to dry physiques and stayed there,,,they ate and ate.like u said variables today is overeating on todays drugs regimines produced shitty builds,,,there are some guys today that have nice stage builds but they do not hold them long and eat back to shitty offseason look...

My very first show my senior year I used Bass's diet.

[doison]

I eat 7 pixie sticks, two handfuls of couch cushion padding, a packet of sour skittles and some turkey skin every day and I'm leaner than I've ever been.

[njflex]

I eat 7 pixie sticks, two handfuls of couch cushion padding, a packet of sour skittles and some turkey skin every day and I'm leaner than I've ever been.

michael lockett diet,substitute skittles for red licorice tho,,

[dj181]

[Thin Lizzy]

When you consider that a large can of tuna has ~25 grams of protein, 8 cans a day does seem excessive for a 200lb man.  I've always believed the 1 gram per lb rule of thumb was a scam to sell protein power.

[BOW]

I still can`t figure out what Bob is doing in that picture and why he needed a "spotter" for such sissy weight. 

repeatedly alternate from the second image to the first.  2-1-2-1 etc and you'll have your answer.

[BigRo]

No way Arnold could put in the workload he did in the gym on such a minuscule intake. That is hardly enough for a 50kg bikini girl.

[First Blood]

First-hand account of Arnolds diet and training routine when prepping for movies

As I have said in my post about Arnolds weight in 1980, from 1995 through 2001 I had the pleasure to work for Arnold. The job that I held with him I choose to not disclose. I had signed heavy confidentiality agreements and I do not want to be a part of any lawsuits, just as Don Cestone has said in his thread called Unknown Arnold Stories. What I will be discussing on this thread is something that I feel absolutely comfortable with and that which cannot compromise the contracts that I signed nor put this site in jeapordy. As much of this info has been witnessed by many around Arnold, those that trained in World Gym and those that have eaten in Schatzi's restaurant when Arnold was their in the 90's and early 2000's. Employees of these establishments as well as the average folks that were consistently present have seen much of what I will discuss.

            During the time I was working for him, I had the honor to watch Arnold train and eat for many films. I was working for him during the time of the films Eraser, Jingle all the Way, Batman, End of Days, The 6th Day, and Collateral Damage. While Collateral Damage came out in 2002. It was shot in late 2000 and early 2001. It was delayed release because of the 9/11 attacks and controversy.

          For the films Jingle all the Way, Batman, and The 6th Day, it appeared that Arnold did not seem particularly concerned with getting his body into any better physical shape than what he had already been walking around with. The films did not really display much of his physique. So it appeared to me that Arnold would not undertake any new changes to his eating or training for these films. It makes sense to me, considering they were not films that showcased his physique. And it is not as if he didnt already look awesome already.

        But for Eraser, End of Days, and Collateral Damage, I noticed a distinct change in his eating and training in preparation for the films.

      Arnolds eating habits seemed come to a change about a few months before these films. Let me say this first. In all of my time around him , I can honestly say that I have never seen a man be less picky about food than Arnold. He is not a big eater and he never was particulary fussy about what he ate. I honestly believe that you could put anything in front of him that was high quality and well made and he would eat it and not ask for more.

      A few months out from a film his diet seemed be:

Breakfast: 1 regular size bowl of steel cut irish oatmeal with a handfull of fresh strawberries. His restaurant Schatzi had this great type of oatmeal.

Lunch: A Salmon Salad with balsamic vinagrette dressing

Dinner: the same as lunch.

This seemed to be the same every day monday -friday. The only variations would come in the form of a chicken breast being substituted for salmon. The oatmeal and strawberries , Arnold would eat year round for breakfast. Never saw him once not eat it. Never saw him consume a protein shake either. The above fish or chicken was all the protein that he seemed to consume. And the portions looked no more than 6 ounces. Basic size. So I would say that he ate about 70-80 grams of protein a day.

          He never seemed to strayed from this eating. Maybe on weekends he may have loosened the reigns and eaten some tastier stuff. They used to do that in the 70's too.

       As for his training for the mentioned films. Much has been written about Arnolds heavy ,back to the old days routine he did at World Gym , Marina in prep for T3 with Franco and Eddie. I was no longer with him at this point but I heard that he did indeed train old school style for T3 with these men at World gym on split routines. But for the years I was around him this seemed to be the routine that he did with little to no variation. Just as his diet, he seemed to train solidly Monday- friday.

It was a full body routine. And it was done 5 days a week. He would Giant set the entire body like Bob Gadja's PHA system. It looked as if he did 5 circuits of this full body giant set. The reps always looked to be high. 12 reps minimum but more like 15-20 reps. This is what it appeared to me. And here are the exercises. Some might find it hard to believe that this is what he chose to do, but remember one thing. This is Arnold. Some of the greatest genetics ever and a body with muscle memory that responds incredibly fast. And Arnold knows his body and what can cause him injury. A lot of his exercise choices looked to be based on injuries that he may have wanted to avoid or irritate. Isnt this the case for most bodybuilders in their later years of training. Here is the workout that he always seemed to do.

1. Cybex Lat Pulldown to the front
2. Cybex Pec Dec
3. DB Side Laterals
4. Cybex Preacher Curl Machine
5. Tricep Pushdowns on the Lat machine
6. Cybex Leg Extensions
7. Cybex Leg Curls
8. Seated Calf Raises
9. Ab machine


       So he would do each of these excercises one after the other with no rest until the end of abs. Then he would take a good rest and repeat it a few more times. After that he would peddle a lifecycle for 30 minutes.

        While it may seem odd, it is not. He trained intense and at a brisk pace. And he would balloon up well. And remember, he did this routine 5 consecutive days a week.

        Many people who trained at World Gym, Venice and later World Gym , Marina were present to witness Arnold train. And I would often hear that people were surprised that he did giant set type of training.
     
 
      A few days a week he would train with somebody another ironage bodybuilder. And the pace would slow down quite a bit. But still it was intense. No forced reps ever and no sets pushed to failure. Significant weight was used but nothing dangerous. It  all seemed sensible.

I witnessed many of these workouts.

So there you have it. Something that many I am sure will find quite interestig, as not much is ever written about his training and diet of the movie years.

Hope you all enjoy it. And I would appreciate it if you could respect my wishes and not PM me in regards to more details. I feel that what I wrote is fine to write about. But I will not discuss anything else. Thanks guys.

[biff]

the part about weekend cheating is interesting in FirstBlood post, maybe they gorged saturday and/or sunday, thus making large feedings during the week uneeded (almost like the galeniko feed then fast plan...)

some good info here as well, he mentions binging on essentially junkfood on sundays, but the strict diet got you back on pace within a day or two

[Henda]

Looks like he stinks of shit.
needs that stupid look smacked off his face.
Is that the stupid c unt from bb.com that used to eat egg shells.
Fucking liftin

[Psychopath]

If you already have acquired mass, then dieting down on next to nothing and loading on juice will get you ripped fast while maintaining mass.

You cannot "grow into a show" on such baby amounts of food.

Either way, Arnold is a lying scum bag, a racist, and a narcissist.

[Straw Man]

[cswol]

http://www.muscleandstrength.com/workouts/arnold-schwarzenegger-volume-workout-routines over 300 grams of protein daily

[cswol]

adonis, do you even own the New Modern Encyclopedia of Bodybuilding, and how many getbiggers own it, Ive owned it since 1991

[MisterMagoo]

that calorie plan makes no sense. 1g protein per 2lb of bodyweight would be about 100g protein for me. 60-100g of carbs. that means, at most, he's suggesting 800cal from carbs and protein. limited fat intake means what? 50g? that's another 450cals. so 1250cal total. per day.

this is the problem when everyone talks about how many grams of this or that you need. it ignores total caloric intake. those extra calories have to come from somewhere, but arnold is saying ALL THREE macronutrients should be kept low.

[The True Adonis]

adonis, do you even own the New Modern Encyclopedia of Bodybuilding, and how many getbiggers own it, Ive owned it since 1991

I have that one as well.

[Thespritz0]

In Franco Columbu`s Book Bodybuilding Nutrition, he says the max amount should be 75 grams of Protein.

^^
He's 5'4" at best...

[MCWAY]

that calorie plan makes no sense. 1g protein per 2lb of bodyweight would be about 100g protein for me. 60-100g of carbs. that means, at most, he's suggesting 800cal from carbs and protein. limited fat intake means what? 50g? that's another 450cals. so 1250cal total. per day.

this is the problem when everyone talks about how many grams of this or that you need. it ignores total caloric intake. those extra calories have to come from somewhere, but arnold is saying ALL THREE macronutrients should be kept low.

You're right. It doesn't make sense. I don't care what Arnold says, I know FIRSTHAND I'm not growing on 115 grams of protein per day.

With that said, what Arnold is making is RECCOMENDATIONS. They aren't set in stone. He'd be the first to tell you, not to do something simply because it worked for someone else.

When he first came to America and was training in Vince Gironda's gym, he was doing tons of preacher curls. He did such, because that was what Gironda's star pupil (2-Time Mr. Olympia, Larry Scott) did to get his huge arms.

But, Arnold said preacher curls didn't so as much for him, as they did for Scott. So, he went back to the basic barbell curl and cheat barbell curl.

You also have to keep in mind things like age, level of activity outside the gym, and digestion issues.

About 17 or 18 years ago, I was eating well over 300 grams of protein per day. But, I was walking up and down hills in college, carrying books to class. At times, I had to walk or run to destinations if I missed the bus. During the summertime, I played softball with my church league, pinch-running for the overweight guys on my team with bad knees. Heck, I ran for guys on other teams (except the one my team was facing, of course). That was the fun part of playing ball, back then.

Doing that, along with my weight training 4 times a week, allowed me to burn up that much food and still (for the most part) put on good size.

Gironda gave me the idea of making old-school protein shakes, with the dozen eggs and half-n-half along with a little protein powder. Back in college, I simply cut that into two batches. I drank one (six eggs 16-oz half-n-half, which I later replaced with lowfat milk) for breakfast before class; I drank the ohter before bed. During the rest of the day, it was either regular solid food or Mega Mass 2000 (to be later replaced with N-Large).