Inside Arnold Schwarzenegger's iconic bulking diet including 3-step meal plan

Arnold Schwarzenegger didn't become one of the most recognisable bodybuilders on the planet by just rocking up to the gym and hoping for the best.

The seven-time Mr Olympia winner put his body through some hardcore training sessions over the years, but behind the muscles was also a carefully planned, protein-packed diet designed to help him pack on serious size.

Now, details of his old-school bulking diet have resurfaced, including the three-stage meal plan he outlined in his book The New Encyclopedia of Modern Bodybuilding.

So, if you've ever wondered how Arnie fuelled those famous gains, this is what was on the menu.

Arnold Schwarzenegger's intensive bulking diet has resurfaced. (Michael Ochs Archives/Getty Images)

But before you start raiding your fridge in the hope of waking up looking like the Terminator, there's some context worth bearing in mind.

Schwarzenegger's plan was aimed at young, naturally skinny bodybuilders who struggled to gain weight and wanted to add muscle.

Arnold's approach was built around four key ideas:

• Give your body a reason to grow

According to Men's Health, the Twins actor advised 'heavy, intense, consistent bodybuilding training' in order to stimulate muscle development.

• Prioritise protein

Schwarzenegger's diet was packed with protein to help supply the body with amino acids. His sample menus, which you'll see below, are extremely protein-heavy.

• Eat more, but don't eat rubbish

While bulking does mean eating more, Arnold warned his bodybuilding disciples that being naturally lean 'doesn't mean that eating a lot of junk food and empty calories is good for you’.

• Don't go overboard with cardio

During the muscle-building phase, Arnold recommended keeping aerobic exercise to a ‘healthy minimum’. That's no more than 30 minutes a day, four or five days a week - which is still a fair bit of cardio!

Arnie's sample menus are extremely protein-heavy.(Paul Harris/Getty Images)

Those principles formed the foundation of Arnold's approach, but the real test came down to what was on his plate.

Rather than simply stuffing himself with food from day one, the bodybuilder followed a three-stage meal plan that gradually increased his calorie intake.

He recommended moving from Level 1 to Level 2 , and eventually to Level 3, whenever his weight gain began to slow down.

So, here's what was on the menu for Arnie:

Level 1

• Breakfast: Two eggs, a quarter-pound serving of meat, fish or poultry. Add eight ounces of whole milk and one slice of whole-grain toast with butter.
• Lunch: A quarter-pound of meat, fish, poultry or cheese, served with one or two slices of whole-grain bread and eight ounces of whole milk or fresh juice.
• Dinner: Half a pound of meat, fish or poultry with a baked potato topped with butter or sour cream, a large raw salad and eight ounces of whole milk.

Level 2

• Breakfast: Three eggs, a quarter-pound of meat, fish, poultry or cheese, eight ounces of whole milk and one or two slices of whole-grain toast with butter.
• Lunch: Half a pound of meat, fish, poultry or cheese, two slices of whole-grain bread, butter or mayonnaise, eight ounces of whole milk and a piece of fresh fruit.
• Dinner: Half a pound of meat, fish, poultry or cheese, accompanied by a baked or boiled white or sweet potato and a large raw salad.

The Terminator star upped his protein intake regularly. (Harry Langdon/Getty Images)

Level 3

• Breakfast: Four eggs, eight ounces of whole milk, one or two slices of whole-grain bread with butter and a piece of fresh fruit.
• Lunch: Half a pound of meat, fish, poultry or cheese, one or two slices of whole-grain bread with butter or mayonnaise, eight to 16 ounces of whole milk and a piece of fruit, with optional cottage cheese.
• Dinner: Between half a pound and a full pound of meat, fish, poultry or cheese, plus potato or beans, lightly steamed vegetables, a large raw salad, fresh fruit and eight ounces of whole milk.

So, if you were wondering how Arnold fuelled those famous muscles, the answer is: a lot of eggs, a lot of meat, and a fridge that was probably never left alone for long.

Arnold's approach may look extreme by today's standards, but the principles behind it remain familiar: train hard, eat enough protein, and fuel your body for the work you're asking it to do.