I’m sick of fad diets. I want to eat old-school like Arnold in Pumping Iron. To do that, what should my meals look like?
—Ryan G., Spokane, WA

What you’re eating now has room for improvement—it’s deficient in fruits and vegetables, and lower in protein than what Arnold would have eaten. In your new diet, the meals are designed to positively impact performance. We’ve also more than tripled your protein intake to give your body the material it needs to build new muscle tissue. Even back then, Arnold knew the importance of nutrient timing, utilizing a post-workout shake to improve the anabolic recovery process; you’re going to do the same. By increasing your protein and supplementing correctly, you’ll be able to introduce a new twist on a tried-and-true eating plan—and pack on slabs of lean mass.

Bodybuilder Arnold Schwarzenegger working out outdoors at Venice Beach with a barbell bench press exercise

The Ultimate Arnold Schwarzenegger Training Guide

Get the workouts behind the best physique in bodybuilding history.

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