Arnold Schwarzenegger nutrition and diet on a mass

Arnold Schwarzenegger nutrition and diet on a mass

A harmoniously shaped muscular body with a clear relief is the reason for every man’s pride. To achieve high sports results, you should constantly work on yourself and Arnold Schwarzenegger is an example of this. Already at the age of 18, he won the title “Mr. Europe ”in Germany, and two years later became the holder of the title“ Mr. Univers ”in America. For all the time of participating in various competitions, he only took second place 3 times. In his years, the actor and bodybuilder concurrently are in perfect physical shape thanks to three unshakable rules:

  1. Self-discipline;
  2. Intensive sports activities;
  3. Proper nutrition, appropriate loads.

A good workout will be ineffective if the body does not receive enough energy and nutrients. At the same time, it is important to ensure that lean muscle mass is increased, not fat. Arnold Schwarzenegger’s diet is aimed at solving these problems and is suitable for both a novice athlete and a professional bodybuilder

The rules and features of the diet of Arnold Schwarzenegger

The nutrition program from Arnold Schwarzenegger is designed primarily to gain muscle mass and maintain athletic shape. To achieve a quality result, you need to follow two rules:

  1. Maintain a balanced menu with an optimal ratio of macro- and micronutrients. These include proteins, carbohydrates, fats, vitamins, and minerals;
  2. Observe the daily calorie intake.

On average, a bodybuilder needs about 40% protein and carbohydrate and 20% fat, and the energy value of dishes can vary from 2100 kcal to 3500 kcal.

The higher physical activity and muscle volume, the more energy the body needs. The rule does not apply if you are overweight, therefore, when composing the menu, it is extremely important to consider your body type and metabolic rate.

For ectomorphs


They have a lean figure and fast metabolism. With insufficient calorie content, weight gain occurs slowly. In this case, you need to consume foods high in protein. Ectomorphs rarely suffer from excess fat, so they are advised to include more fat-containing foods in their diet to increase the daily caloric value of the menu.

For mesomorphs


The optimal body type. The muscle mass of mesomorphs grows rapidly, but excess fat also accumulates rapidly. The standard energy value of the menu is suitable for them, and you can slightly lower it to stimulate the processes of burning fat deposits.

For endomorphs


They are characterized by a slow metabolism, so they are prone to overweight. The menu should have enough proteins to build muscle, but fats should not exceed 20% of the daily intake.

When choosing a menu, you need to consider age, because after 40 years the speed of metabolic processes begins to slow down, so even a familiar diet can lead to overweight. In this case, it is recommended to reduce calorie content and add aerobic exercises to the program that contribute to the burning of body fat.

Allowed Products

Arnold Schwarzenegger’s nutrition on the mass does not limit the athlete in food. The main thing is that the diet contains a full range of nutrients.

Carbohydrate sources

Carbohydrates – “fast” fuel, indispensable for intensive and lengthy training. Carbohydrates are stored in the muscles, blood, and liver in the form of glycogen, which allows you to effectively perform complex exercises. The minimum amount of carbohydrates per day should be at least 60 g so that the body can maintain the normal functioning of the nervous system. With intensive exercises in the gym and diet, a lot more should come in for a lot of carbohydrates. The following products are valid:

  • Fresh or boiled vegetables;
  • Fruits and berries;
  • Various cereals and beans;
  • Greens, salads.
Carbohydrate sources

The amount of carbohydrates is selected individually depending on the goals, whether it is maintaining weight or gaining muscle mass. But do not forget that a lack of carbohydrate food can lead to ketosis, that is, the appearance in the blood of ketone bodies – the product of the half-life of fats. This is a peculiar reaction of the body to a lack of energy, which it will try to make up with ketone bodies instead of glycogen. As a result, you will feel tired, depressed and the effectiveness of classes will be minimized.

When calculating a diet, remember that fats are burned in a carbohydrate furnace.

Fat sources

Fats are a storehouse of slow energy and essential omega fatty acids. They can be obtained from nuts, fish, dairy products, seeds, and vegetable oils. The amount of fat-containing products on the menu can reach 20%, but not more.

Fat sources

Protein sources

Protein is the building material of the body, in particular muscle tissue. The daily recommended rate should be calculated in the ratio of 1 g of protein per 1 kg of weight. Allowed products include vegetable and animal proteins:

  • Eggs
  • Fish;
  • Low-fat beef, pork, poultry;
  • Milk;
  • Brown and white rice;
  • Legumes.
Protein sources

Eating large amounts of protein (above your normal intake) can negatively affect kidney function.


Eating Arnold Schwarzenegger by weight implies the consumption of clean drinking water in the amount of 2.5 liters per day. Water takes part in metabolic processes, removes toxins and various decay products. Its deficiency can lead to the accumulation of salts in the body, which will retain the remaining water in the body, which will prevent it from gaining clear muscular relief even with very strict nutrition and intense loads.

Fully or partially restricted products

For muscle growth, it is extremely important to consume high-calorie foods. However, there is such a thing as “empty” calories that have no nutritional value. Most of them are converted to subcutaneous fat and lead to excess weight. Such products include refined sugar and all dishes with their contents, for example, sweets, bakery products, preserves, and all confectionery products. Their consumption should be completely excluded from the diet.

Fully or partially restricted products

Partially limited products are animal fats – lard, lamb, fatty pork, dairy products with a high percentage of fat content, butter. Their amount should be about 5% of the total rate of fat.

Useful supplements and sports nutrition

If you follow a diet for weight gain, then the consumption of dietary supplements (dietary supplements) can help in achieving the result as soon as possible. However, replacing them with full meals is not recommended. In general, supplements will allow you to increase the calorie content of food, if necessary, and to regulate your progress.


Synthesized protein, which often does not contain other macronutrients. It will allow you to increase the amount of protein consumed while not increasing fat.

What is protein for?

There are three types of protein supplements:

  1. Milk serum;
  2. Egg white;
  3. Soy protein, which will be useful for people with high levels of “bad” cholesterol.

For most of the protein to be processed into building material for muscles, it is necessary to consume it together with carbohydrates or during a full meal.

Note! Some protein supplements already contain carbohydrates, so carefully read the composition on the package to adjust the calorie content of your diet.


Carbohydrate supplements that are indispensable after long and exhausting workouts. They are recommended to be consumed within 20 minutes after exercise to replenish glycogen supply. Otherwise, the body will begin to compensate for the lack of energy with amino acids that are contained in the muscles.

The supplement will also be useful if, after strength training, you begin to do cardiological loads. It will energize you and give you strength.


An additive that increases the efficiency of power loads and the endurance of an athlete. A bodybuilder needs about 5 g of creatine per day. This amount is contained in 1 kg of beef and about 3.4 g in 1 kg of chicken or rabbit. Sources of this substance are also fish and eggs, but consuming them in such quantities will lead to the formation of unnecessary fat.

A creatine supplement will reduce the amount of meat consumed, without harm to the body, and for the benefit of the figure.


Creatine is especially useful for vegans and vegetarians since they have a strong lack of this substance in the body due to the rejection of meat products.


For good muscle building, a bodybuilder needs vitamins, especially group “B”. They are involved in the breakdown of glucose and the production of protein, which contributes to the intensive growth of muscle mass.

Vitamins for Weight Gain

Do not forget about the fat-soluble “A”, “E”, “K” and “D”, as well as vitamin “C” and “PP” (nicotinic acid), which are involved in redox processes. This whole complex can be found in special multivitamin supplements. However, they should not be abused, since the body receives part of the microelements from food. Before using them, it is better to consult a trainer.

Pre-workout complex

Iron pump

Arnold Schwarzenegger has developed a special pre-training complex “Iron Pump”, which has several advantages:

  • Increases the stamina of the body;
  • Improves blood circulation in the muscles;
  • Promotes fat burning;
  • Improves muscle growth.

The composition of the powder consists mainly of natural components. It is necessary to use it 30 minutes before training, diluting one portion in water. The complex is suitable only for those engaged in the gym. Both beginners and professionals can use it.

For support, recovery, and sleep

The special Iron Dream complex will help restore strength after a hard workout and will contribute to a sound, healthy sleep. It also increases testosterone production, which favorably affects muscle growth.

Muscle Diet

Arnold Schwarzenegger’s diet involves a five-time meal. If you intend to pump muscles, then you can not starve. The break between meals should be no more than 2-3 hours. A sample menu is as follows.

First meal

  • 2-4 boiled eggs or in the form of fried eggs, omelet;
  • 100 g of fish, poultry, lean pork, or beef;
  • 250 ml of milk;
  • 1-2 slices of bread, can be with butter.
First meal

Second meal (snack)

  • Sandwich with meat;
  • A glass of milk.

Third meal

  • 100 g of any meat cooked to taste;
  • 1-2 slices of bread from wholemeal flour;
  • A glass of milk or freshly squeezed juice.
Third meal

Fourth meal (snack)

  • Cheese sandwich, low-fat cottage cheese;
  • Tea or a glass of juice.

Fifth meal

  • 200 g of meat, poultry, or fish;
  • A fresh vegetable salad;
  • Boiled or baked potatoes with sour cream or butter;
  • Cereal bread – 1-2 slices.
Fifth meal

Before bedtime

2-3 hours before bedtime, it is better to refuse food so as not to overload the digestive tract. However, you can drink a cocktail to restore the body and a good sleep from Arnold.

Before training

According to Schwarzenegger, going to training with a full stomach is not the best idea. However, it is better not to deal with an empty stomach, as the body will experience an acute shortage of carbohydrates. The ideal option is a light snack of fruit, toast, and juice. Heavier foods, such as meat, butter, or cheeses, take longer to digest, so after a hearty breakfast or lunch, it’s better to refrain from classes or wait at least 1 hour.

After workout

After training, the best option would be a protein or protein-carbohydrate shake, which will fill in the lack of nutrients and energize you. It is easily absorbed, and therefore allows you to recover quickly. After an hour, you can fully eat.

Cheat meal

It’s quite difficult to stick to even a high-calorie diet, so it’s sometimes recommended to have a cheat sheet. This means that on this day you can eat something harmful – that which you love. It can be a fried dish or, for example, sweets. This approach will stimulate you and prevent breakdowns.


Pros and Cons of Diet

Like any diet, the Schwarzenegger diet has its positive aspects and not very. The pluses include:

  • Efficiency;
  • Lack of strict product restrictions.

The disadvantages of the diet are that to achieve high results, you must adhere to such a diet for at least 12 weeks. Also, it is suitable only for those who regularly exercise in the gym, since serious physical activity with iron is necessary for muscle growth.

Arnold Schwarzenegger and Vegetarianism

The actor took part in the environmental project of the famous director James Cameron, starring in a social video. It aims to reject the use of meat and dairy products to reduce emissions into the atmosphere and improve the environment. At the same time, Schwarzenegger himself says that refusing meat immediately is not necessary at all. This should be done gradually, replacing animal protein with plant analogs.

vegan protein

At 70, he underwent a complex heart operation, after which he has prescribed a strict diet, excluding the use of cheese, eggs, and milk. He was also advised not to lean on meat, but he successfully replaced it with fish.

The opinion of nutritionists

Eating Arnold Schwarzenegger to the mass implies a balanced diet, regularity of food intake, and rationality. Many nutritionists consider this approach optimal for maintaining a healthy lifestyle. However, a diet is not suitable for weight loss, as it is very high in calories.

It is possible to form a muscular relief body with any type of physique. It is enough to adhere to the correct daily diet, taking into account your characteristics, and also constantly work on improving the figure in the gym. A balanced diet is 50% of your success!

Samuel Mitchell

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