Looking at old photos of bodybuilders like Arnold Schwarzenegger, Tom Platz, and Dorian Yates makes anyone wonder what they do to put on such an abnormal amount of mass. Sure, anyone can train their heart out every day at the gym but is that really the key to the top? When asked, many old-school bodybuilders of that day would point you towards their diet.
Bodybuilders all have different approaches to bulking up. One old-school technique was the “eat everything in sight” strategy otherwise known as the “seefood diet”. Bodybuilders could gain weight by eating whatever they wanted, as long as it gave them the calories to fuel their intense bodybuilding workouts.
These old-school bodybuilders consumed large amounts of carbs, fats, and most importantly protein to put on mass. They wasted no time counting calories, macronutrients, or vitamins and minerals. They would eat until they were satisfied. Meals would include steak, chicken, beef, fish, and other proteins that had a high amino acid profile, and when they got tired of them, began eating carbs and fats.
In addition to the “seefood” diet, old-school bodybuilders consumed large amounts of eggs each day. In fact, old-school bodybuilders would eat up to a dozen eggs a day. They believed that bodybuilders should feel free to go ahead and consume as many eggs as they want. Not only do eggs have a beneficial macro profile, but they also contain micros such as good cholesterol, vitamin D, and omega-3s. Some even believe that with all this in conjunction, the egg yolks may even increase testosterone.
Eggs are so versatile and easy to make. Throw them in a pan to scramble, fry, or sunny-side them up. Boil them in water for an on-the-go snack. Some even go as far as eating them raw but through science, we have found that much of the amino acids will not be processed by the body properly. This is an inefficient way to get your protein and may even come with some with a slight risk of salmonella from store-bought eggs.
Bodybuilders of that time would also drink large amounts of milk each day. They believed that milk was a great way to hit all the macros at once without worrying about getting fat. Their workouts included hours of compound movements which demanded every ounce nutrient that they took in during mealtime. Milk was a go-to beverage as it is one of the cheaper items in the grocery store and quenched their thirst.
Milk contains all of the necessary macronutrients. Grab a carton of whole milk if you are on the go or just need a small snack to hold you over until dinner. It will give you everything your body needs to keep growing and leave you feeling satiated.
Finally, old school bodybuilders recommended those wanting to put on mass take a large amount of protein powder. Protein powder was and still is a fantastic way to get a huge dose of protein right after a workout to feed those crying muscles. Many bodybuilders today recommend protein powders to supplement a clean diet to make sure the muscles can properly recover for the next excruciating workout.
There are many ways to begin supplementing protein powder. Those looking to cut weight can add it to skim milk or water. Bulkers can add it to greek yogurt or whole milk. A little-known breakfast option is something called “proats”. Add a scoop of protein to some watery cooked oats, stir, and now you have a delicious low-fat breakfast!
Old-school bodybuilders knew what they were talking about as their diets was and likely still is the most effective way to put on mass. A diet of high protein, fats, and carbs allowed old school bodybuilders to have immense energy during their workouts and therefore push their muscles beyond their limits which allowed them to gain the muscle they desired. No matter what old school bodybuilders ate they all had one thing in common: they ate a lot! Their meals contained many calories and it was not uncommon for these bodybuilders’ diets to be over 10,000 calories per day. Take some lessons from their techniques and apply them to your own regimen!