Arnold’s Diet Full Guide: How Arnold Eats For Maximum Gains!!

You’ve been told that muscle growth is 20% training and 80% diet. 

Even though that is not the whole case.. The one thing we must agree on is that DIET is important.

After you read this newsletter, you will know what Arnold’s diet is and how to be consistent with it.

Let’s just start..

The Arnold’s Diet

Arnold’s diet consists of 40% carbs, 35% protein and 25% fat (in grams).

Yeah, you heard it right, Arnold eats a lot of carbs.

Arnold’s primary focus is about eating 1 gram of protein per lb of bodyweight.

After that, he’ll know how much carbs and fat he must eat. 

For Arnold:

He weighs 260 lbs, so he must eat 260 grams of protein.

Carbs	Protein	Fat
300 g	260 g	90 g

This is a simple formula to count it:

• To count carbs : 1.15 x Your Protein Needs
• To count fat : 0. 7 x Your Protein Needs

How Arnold his protein Goal

Now, after you know what Arnold’s diet looks like, you may now ask how he hit his protein goals. 

For Arnold, he needed to eat 260 g of protein, and to hit it,  he split it across 5 meals + 1 whey (20 g of protein).

So, after Arnold drinks his whey protein, he still has 240 g of protein left to eat.

So, every meal must consist of 40 – 50 grams of proteins.

For general people like us, we only eat 3 times a day.

so , if you need to eat 150 grams of protein a day, then you must eat 50 g of protein per meal, and you can drink whey to help.

Here’s the thing.. 

If you think that hitting 50 g of protein is hard… you’re wrong.

You just need to add a chicken breast in every meal. That’s 50 g of protein alone.

For Arnold it might be like this…

Breakfast

Food	Protein (g)	Carbs (g)	Fat (g)
4 scrambled eggs	28	0	20
2 cups cooked oatmeal	8	72	5
1 cup low-fat milk	8	12	2
30g whey protein	24	2	1
Total	68	86	28

Snack

Food	Protein (g)	Carbs (g)	Fat (g)
200g Greek yogurt	20	10	0
30g mixed nuts	6	6	15
1 scoop whey protein	24	3	1
Total	50	19	16

Lunch

Food	Protein (g)	Carbs (g)	Fat (g)
200g grilled chicken breast	42	0	4
4 slices whole-wheat bread	16	48	4
1 slice low-fat cheese	4	2	2
Total	62	50	10

Post-Workout Drink

Food	Protein (g)	Carbs (g)	Fat (g)
2 scoops whey protein	48	4	2
Total	48	4	2

Dinner

Food	Protein (g)	Carbs (g)	Fat (g)
8 oz lean beef steak	50	0	20
2 large baked potatoes	8	74	0
1 cup steamed broccoli	3	6	0
Total	61	80	20

Total Macros

• Protein: ~299g
• Carbs: ~300g
• Fat: ~77g
  

If you notice, Arnold’s macros are not that strict, and that’s okay. 

For carbs, it can be as loose as 15

% less than the standard, and for protein, it can be as low as 10 – 15% less than the standard, and that applies to fat too.

How To Be Consistent with Diet

To be consistent in your diet, you don’t need to suffer. It doesn’t need to be chicken, broccoli and rice all the time. 

But one thing you must have is a meal plan, and apply it in every meal.

Meal Plan: 

Meal plan is simple. You just need to plan your macros source.

For example, you need: 

180 g of carbs

170 g of protein

70 g of fat

This is how you make your meal plan.

1. List your macros source for every meal (example: 3 meals a day)

50 g of Protein Source:

• 1 chicken breast or 2 chicken thigh
• 200 g steak
• 6 eggs 

60 g of Carbs Source:

• 1.5 cup white rice
• 2 medium baked potatoes
• 1 ½ cups cooked oatmeal (60g carbs)
• 6 slices white bread (10g carbs per slice) = 60g carbs

25 g of Fat Source:

• 150 g of steak
• 5 eggs
• 1.5 avocado

2. Mix the Sources

Meal 1: Chicken & Rice Bowl

• Protein: 1 large chicken breast (~50g protein)
  
• Carbs: 1.5 cups cooked white rice (60g carbs)
  
• Fat: 1.5 avocados (~25g fat)
  

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Meal 2: Steak & Potatoes Plate

• Protein: 200g lean steak (~50g protein)
  
• Carbs: 2 medium baked potatoes (60g carbs)
  
• Fat: 150g fattier steak (~25g fat)
  

---

Meal 3: Egg & Oatmeal Breakfast

• Protein: 6 large eggs (~50g protein)
  
• Carbs: 1.5 cups cooked oatmeal (60g carbs)
  
• Fat: 5 large eggs (from the yolks = 25g fat)

and you can mix it based on your preference.

Additional Arnold Tips:

“I plastered the walls with pictures of Reg Park and other bodybuilders. I looked at them for motivation.” – Arnold Schwarzenegger

Arnold #1 hack to be consistent is just planting his idol quotes in his room.

And actually that’s how he stays motivated all time.

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