If you've ever followed a 12-week trainer in the past, you've no doubt noticed a difference between it and the Arnold Blueprint. Namely, your food tastes a lot better since it's packed with fats from nuts and nut butters, avocado, and full-fat dairy products in your meals and shakes.
Arnold knew how to lose weight when necessary; he didn't blink an eye when he was asked to cut 30 pounds for the film "Stay Hungry." But when building his Mr. Olympia physique, he also knew the importance of whole foods, and in particular whole dairy. This was partly due to the influence of Rheo Blair, an early supplement guru who taught Arnold and other bodybuilders the virtues of what Ric Drasin, Arnold's longtime training partner, called "the cream and protein diet."
Looking for a protein treat after today's long, heavy leg day? Help yourself to a bowl Blair's whole-cream protein pudding from the recipe in this feature by Bodybuilding.com contributor John Paul Catanzaro.
Technique Max Effort: Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.