The "Arnold Era" Diet

Before the Bullsh*t

Bodybuilding experienced a meteoric rise in popularity during the 1970s due to the balance Arnold Schwarzenegger presented between the natural and supernatural. He did not look alien to the public; he was the avatar of every hero in comics and pulp novels. Arnold's physique during his prime was impressive due to his size, muscularity and symmetry. Unquestionably, he benefited from his (overstated) height and attractive features, as well as his charisma. Relatively less stunning was the degree of definition— especially when compared to modern-day bodybuilding. Heavy training, genetics, anabolic steroids and protein-rich diets allowed these men to attain tremendous muscular size— however, the vascularity and striations common in amateur shows today is missing from this early time. If you want to know what these men ate, go back to the 1960s. There was little nutritional awareness; people didn’t talk about protein and carbohydrates— it was “meat and potatoes.” Forget about all the supplements in your cabinet, they did not exist. At best, there were predigested proteins from gelatin and soy, along with desiccated liver tablets; athletes were chewing dextrose tablets, which are basically SweeTARTS.1
      Most bodybuilders were marginally employed (very few were sponsored), typically coming from blue-collar backgrounds. Their background and resources were closer to what the average reader has— far from what today’s pros enjoy. This caused bodybuilders to be dependent upon cheap, regular food— and lots of it. The situation was worsened if they traveled for competition, especially to a foreign country. Mike Katz, who appeared in the movie “Pumping Iron” as one of Arnold's competitors, recalled eating kabobs purchased from a bazaar booth with fellow competitors prior to one competition; there was no other option.2
 Tight Clothing and Fit Bods
      Obesity was heavily stigmatized in that era, so no self-respecting bodybuilder would have allowed himself to “bulk”-up to walrus-like proportions. The typical diet will seem ignorant in some ways compared to what even young bodybuilders understand today— seemingly deficient in vital nutrients, and excessive in calories, fat and sodium. Its relatively high calorie content was offset by more physical recreation and occupational activity compared to the media-based, sedentary trends of today.
      There was a focus on meat, be it beef (including dairy), chicken (including eggs) or fish (nope, no caviar). Though nobody talked much about individual amino acids, everyone knew you needed “meat” or protein for your muscles to grow. The importance of leucine was unrecognized, and it certainly wasn't available in half-kilo tubs. Along with the protein, of course, came fat. While the men living on the coast could obtain fish regularly, it was not a staple for those in the Midwest or Mountain regions, or parts of Europe. Hence, much of the fat was saturated; trans fats were just appearing in the margarines used as butter substitutes. Perhaps it was the inclusion of flesh and non-hydrogenated fat that allowed these men to gain the size they did (on conservative anabolic regimens), whereas so many people now avoid fat overzealously.
      Sugary drinks were not regularly consumed, and sodas came in 12-ounce glass bottles. Given that the sugar came from cane sugar rather than high-fructose corn syrup, the impact of sugar during the 1960s may not have been as detrimental.3,4 The only artificial sweetener available was saccharin, so low-calorie “diet foods” were available. Bodybuilders generally did not rely on low-calorie sweets, realizing the need for habitual restraint and timed carbohydrates to maximize the training response. The limited exposure to chemicals from plastics and fertilizers may also have contributed to their success. Pans were made of iron, and coated with butter or lard; Teflon and other non-stick surfaces were only just being developed. There are undoubtedly many environmental factors that will never be realized, though they are discussed in the obesity literature as “endocrine disruptors” (e.g., BPA, phthalates, alkylphenols).5
 Low-carb, Not Ketogenic
      The general diet of these men can be classified as “low carb,” though not ketogenic.6-8 Typically, carbohydrate intake was limited to less than 100 grams per day; essentially keeping with the low-glycemic load design. This is based more on recall than any planned intake, as food weighing wasn't common, and nutrient labeling was not mandated at that time. Instead, the men avoided pastries, bread and sweets. Carbohydrates came primarily from fruit, rice and potatoes, as well as honey. It is impressive what these men learned through trial and error, sharing their findings throughout the collective community. It is similar to how traditional medicine (e.g., Ayurvedic, TCM) practices learned the value of herbs.
 Breakfast First, Then Cardio
      Generally, there was no first of the morning cardio or workout. Breakfast came first, after a full night’s sleep. For Arnold, that was six hours of sleep; others slept longer hours. Arnold credits much of his success to being more productive every day, and having two extra hours allowed him to do more.9 Remember, he is a not a one-dimensional person. He worked on language skills, education, investing, acting and many other talents that most people never even explore. It is interesting that breakfast was such a universally consumed meal, as research has shown time and again that eating a breakfast improves weight management.10,11
      The breakfast varied a bit, depending upon the background of the person. In those days, European and other international competitors were as prevalent as U.S. champions. They all gravitated to the United States eventually, just as budding actors view Hollywood as the Mecca of opportunity. Off-season, U.S. bodybuilders would eat simple, low-carbohydrate meals. Eggs, sausage and lean cuts of ham would adorn the breakfast plate, garnished with some fruit or a small bowl of oats or Cream of Wheat. Those who did not work during the day would head to the gym mid-morning for a workout. Most of these men trained with at least one partner, so after the workout it was common to head to a local diner or restaurant for the fullest meal of the day.12,13 This is when the carbs were consumed, just as has been found to be the best timing by science. Again, breads were typically avoided; instead, rice, potatoes and sweet potatoes were piled on the plate.
 No Snacking Allowed
      Snacking was not a component of the bodybuilding diet, nor did people “graze” as some do today. Instead, meals were consumed— whole-food meals. A late-afternoon lunch or barbecue with friends was related frequently, again with a preponderance of meats. Some of the comments make one wonder just how many chickens there are in the world; certainly fewer, thanks to these men. The evenings generally did not involve hedonistic debauchery, but they were relaxed. Television viewing was not a big part of the downtime— there were only three channels in those days and they stopped broadcasting shortly after the late news (around midnight). Instead, time with girlfriends and spouses, working or studying was the “everyday” routine.
      Supper was generally not a large meal, and not consumed immediately prior to going to sleep. Not only did this provide for better sleep, but it also allowed the body to experience a normal circadian rhythm.17 It was interesting to note that many of the bodybuilders mentioned the importance of vegetables— for fiber, nutrition and (unknowingly) low-glycemic index carbohydrates. Occasionally, a glass of milk before bed was drank; this would provide a slow-release protein for the overnight fast.
 Thank You, Arnold
      It was during the 1970s that bodybuilders began to learn more about nutrition. In part, it is thanks to Arnold— as he set the standard so high that natural ability would no longer account for success. His focus, dedication and efforts caused the other bodybuilders who desired to unseat him to forage further into the science of nutrition (as well as pharmacology). Success in managing nutrition was evident during the mid-1970s forward. The physiques became more defined, chiseled and symmetric. Judging allowed for smaller men with stunning physiques to defeat larger competitors.
      For the young people of today, Arnold's impact on bodybuilding is underappreciated. He is thought of by some youths as being ancient history, or an actor who started in bodybuilding. It is important to realize that if he had not achieved a level of unprecedented greatness in his time, the motivation and standards for other competitors would not have been as extreme. He and his contemporaries learned to manage food through observation, trial and error, and communication with their peers. Along with relatively primitive protein powders, they demonstrated that achieving an enviable physique is possible through basic nutrition and discipline. Of course, the muscular strength and mass were augmented by the use of anabolic steroids. However, these gains were possible by sitting down at the table rather than shaking and stirring whey shakes, along with handfuls of capsules. Their diets were low-glycemic load diets, high in protein, and rich in fruits and vegetables. This is a practical approach for natural and enhanced bodybuilders, as well as those wishing to manage their weight for health purposes.

Bodybuilding Benefits of Rice

You may think information on the benefits of rice is not in line with your hardcore “Go heavy, or go home” credentials. But as we have stated before a healthy bodybuilder is a better functioning bodybuilding so heed these reasons for being nice to rice.
 1) Long-Term Intake Improves Blood Sugar Regulation
 America is in the midst of an obesity and diabetes epidemic, mainly caused by physical inactivity and poor diet. We need simple solutions to turn the tide. Korean researchers, in a study on mice, showed that rice consumption (50 percent of caloric intake) resulted in reduced bodyweight, blood sugar, insulin and leptin compared to animals consuming a high-fat diet. Rice improved blood sugar regulation by activating a high-energy metabolic pathway (AMPK) and a cellular sugar transporter (GLUT4). It is not known whether these results apply to humans. (Nutrition, published online January 10, 2014.)
 2) Major Health Benefits
 Wild rice is a popular food in East Asia and is gaining a foothold in the United States. It is high in vitamins, minerals, protein, starch, fiber and antioxidants. The U.S. Food and Drug Administration (FDA) recognizes it as a whole grain. A review of literature by scientists from the University of Manitoba in Canada concluded that wild rice, when consumed as part of a healthy diet, contributes to health by supplying antioxidants, reducing blood fats and supplying a good source of fiber. Wild rice has a greater antioxidant capacity than the same amount of white rice. In animal studies, long-term consumption of wild rice reduced the risk of cardiovascular disease. Wild rice is a heart-healthy food. (Nutrition Reviews, 72:227-236, 2014)
 3) It’s Not Linked To Heart Disease
 Japan has the lowest heart disease rate in the world, and rice is a staple of the Japanese diet. Rice, however, is a high glycemic index food that causes rapid increases in blood sugar. American studies have found a link between obesity, type 2 diabetes and the consumption of high glycemic index foods. A study from Osaka University in Japan found that rice consumption was not related to the incidence of heart attack, stroke or heart-related deaths. The results were consistent between males and females, and were not influenced by body mass index (BMI, a marker of the proportion of weight to height). These results may not apply to people living in the United States. (American Journal of Clinical Nutrition, 100: 199-207, 2014)
 4) It Prevents Insulin Resistance
 Consumption of high-fat diets promotes insulin resistance, which is a disturbance in blood sugar metabolism. A Korean study on mice found that rice intake improved insulin sensitivity and prevented insulin resistance in animals fed a high-fat diet. Rice increased the levels of glucose transporters in skeletal muscle. Rice is a high glycemic index food, which means that it increases blood sugar rapidly. This study shows the importance of considering many elements in the diet when assessing its effects on metabolism and health. (Nutrition, 30: 920-927, 2014)
 5) Whole Grains Prevent Protein Breakdown
At least half of all grains you eat should be whole grains— according to the United States Department of Agriculture (USDA), which is responsible for dietary recommendations. The recommended grain intake varies with age, sex and physical activity. Examples of whole grains include whole-wheat flour, cracked wheat, oatmeal, whole cornmeal and brown rice. Refined grains include white flour, degermed cornmeal, white bread and white rice. Why are whole grains good for you? Diets rich in whole grains reduce the risk of disease and supply dietary fiber and a variety of micronutrients. Swiss researchers found that diets rich in whole grains reduced protein breakdown and promoted fat oxidation and gut microbe metabolism. Whole grains are good for bodybuilders. (Journal of Nutrition, 143: 766-773, 2013)

Boosting Fat Loss

Try These Two Food-Supplement Combos

Fat Burners: Nutrition and Supplements That Increase Fat Metabolism
For the bodybuilder or athlete, too much body fat is bad for business. Because of this fact, bodybuilders and athletes have become pretty efficient at reducing body fat. Of course, as a bodybuilder you can never be too ripped and as an athlete there is typically an advantage to being leaner. The customary approach used to decrease body fat decreases caloric consumption while increasing fat burning. Reducing food intake or caloric consumption can be grueling, especially if the food you’re ingesting doesn’t mitigate hunger to some degree. Furthermore, reducing food intake also tends to decrease the body’s energy expenditure or metabolic rate— primarily due to a reduction in lean body mass and an enhanced metabolic efficiency.
 Energy-sparing mechanisms such as those delineated above are counterproductive, and diminish the ability to burn body fat. Approaches that decrease hunger and impede fat-saving compensatory mechanisms should catalyze fat loss. Consequently, a diet supplemented with the right macronutrients— such as high-quality protein— that stimulate energy expenditure and decrease hunger should ease the difficulty from a low-caloric diet that causes fat loss. Furthermore, novel compounds that reverse the energy-sparing mechanisms by increasing fatty acid oxidation and/or thermogenesis should also be extremely effective at reducing body fat for both the athlete and bodybuilder. Check out these two food-supplement combos that burn fat.
 1.) High-quality Protein Loaded in Essential Amino Acids Decreases Body Fat
 It is not just the quantity of protein in your diet that reduces body fat, but also the quality of protein consumed that has a significant effect on fat loss. Protein quality is defined as the percentage of essential amino acids to total protein consumed, and diets with greater levels of essential amino acids (protein quality) increase fat loss. Previous studies have clearly shown higher protein in the diet decreases body fat, yet a more recent investigation by Loenneke et al.1 demonstrated that consuming high-quality protein rich in essential amino acids may be the more precise way to reduce body fat.
 In the latest study, 27 male and female subjects had their diets monitored for the consumption of quality protein, with the threshold being 10 grams of essential amino acids per meal. At the conclusion of the study, body fat measurements were made and the individuals who consumed the highest quality of protein had the greatest decrease in body fat. Putatively, high-quality protein enhances fat loss because essential amino acids, especially leucine, stimulate muscle protein synthesis— leading to greater muscle mass. The increase in muscle boosts metabolic rate and the consumption of fatty acids, leading to fat loss. In addition, the essential amino acid leucine inactivates the energy-sensing molecule AMPK. The inactivation of AMPK in the brain decreases hunger, therefore lowering caloric consumption and further stimulating fat loss.2
 2.) Caffeine and Carnitine Independently Stimulate Fat Loss, but Robustly Stimulate Fat Loss When Consumed Together
 Caffeine is the active ingredient in coffee that stimulates the central nervous system, impeding drowsiness and restoring alertness. For the athlete or bodybuilder, caffeine can be used to burn fat by increasing the cellular concentration of the molecule cyclic AMP— which indirectly stimulates fatty acid oxidation and thermogenesis,3 leading to fat loss. A classic analysis by Acheson et al.4 demonstrated that caffeine consumption triggered an increase in free fatty acid levels accompanied by a significant increase in fat oxidation. In a more recent study supporting the thermogenic role of caffeine, Belza et al.5 showed that ingestion of 50 milligrams of caffeine in 12 healthy young men triggers thermogenesis. Several hours after caffeine intake, the researchers measured an increase in thermogenesis of 6 percent as compared to the placebo.
 Interestingly, another investigation illustrated that the fat-burning effects of caffeine are attenuated by chronic consumption of caffeine— suggesting that caffeine may not be an effective fat burner when consumed independently.
      Carnitine shuttles fatty acids into the mitochondrion where they are burned for energy, potentially initiating fat loss. However, despite this well-established fact, carnitine has been shown in several studies6 to have no influence on fat burning or fat loss when consumed alone. Conversely, a recent investigation by Wall et al.7 demonstrated a novel way to increase muscle carnitine levels, thus facilitating fatty acid oxidation and fat loss.
 In the study by Wall et al., researchers gave subjects carnitine while simultaneously administering insulin and glucose for a total of five hours. This treatment generated a significant increase in carnitine levels, which stimulated fat oxidation during high-intensity submaximal exercise. Interestingly, when more insulin was administered, carnitine levels also increased. This finding suggests that cellular uptake of carnitine might be enhanced when taken together with a glucose-rich meal that stimulates insulin secretion. As a result of the increased carnitine levels, there was a reduction in muscle glycolysis and an increase in glycogen levels accompanied by an increase in fatty acid oxidation— potentially leading to fat loss.
      Because caffeine directly stimulates the production of fatty acids via lipolysis and carnitine stimulates the burning of fatty acids, caffeine and carnitine may act synergistically when consumed together. A study by Cha et al.8 demonstrated this fact by giving 250 athletes a sports drink that contained 15 grams of carnitine alone, 5 milligrams of caffeine alone or 15 grams of carnitine with 5 grams of caffeine. Also, a control group received a placebo. One hour after ingesting the drink, the test subjects rode a stationary cycle for 45 minutes at a moderate intensity followed by a period when the athletes increased their cycling intensity to 80 percent of their maximum capacity. The study results indicate that combining carnitine and caffeine packs a powerful fat-burning punch.
What did Cha et al. find? According to the researchers' measurements, the athletes in the group that consumed both carnitine and caffeine kept cycling at 80 percent of their maximum capacity for twice as long as the athletes in the control group. Furthermore, in the group that consumed carnitine along with caffeine, the level of fatty acid was significantly increased at exhaustion time compared to the groups that independently consumed carnitine or caffeine— demonstrating a considerable increase in fat being burned in the group consuming carnitine and caffeine, potentially increasing fat loss.