![]() Olympia contest, placing fifth in 1980 and retiring from bodybuilding. He also competed against Arnold Schwarzenegger and Frank Zane in the Mr. Universe contest in 1978 and eventually won that title with a perfect score. Mike Mentzer is a legendary bodybuilder from the 1970s who won the Mr. You can also eat bread, Granola, Poultry, Low-fat milk, and drink plenty of water. Juice: Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake. Vegetables: Some of his favorite vegetables you can eat are broccoli, green beans, zucchini squash, spinach, and onions. Lentils (red or green): These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. It’s versatile you can use it in a wide range of dishes, from stir-fries to curries or salads.įish (salmon and tuna): Both fish contain omega-3 fatty acids, which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes.įruits: Mentzer recommended eating various fruits every day. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control.Įggs: A great source of protein and convenient food to have in the fridge for when you need something quick to eat.Ĭhicken breast: A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. Oatmeal: Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer. ![]() Here are Mike Mentzer’s foods you can eat. The best way to build muscles and get lean is to eat healthily. What to Eat While on Mike Mentzer’s “Heavy Duty” Although he ate junk food, he kept his caloric intake consumption under 2000. ![]() Mentzer also practiced what he calls “intelligent cheating.” Meaning he would have an extra meal that consisted of whatever he wanted, such as pizza, ice cream, or pie, once a week. If you’re trying to lose weight, you’ll need fewer calories than if you want to maintain your current weight or gain muscle mass. The specific amounts of food you eat will depend on your goals. Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. Mike didn’t follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. Mike said, “You’re not going to gain fat from eating carbs like white rice.” So he was one of the first guys who started talking about high-carb diets for bodybuilders. Mike Mentzer said carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. Instead of restricting carbs and eating proteins and fat at every meal, he advocated a low-frequency diet called eating fewer meals with more calories per meal. Unlike other bodybuilders who ate fewer carbs than protein, Mike believed eating a lot of carbs helped him win competitions. ![]() Hopefully, his plan will inspire you to achieve all your workout and bodybuilding goals! In this article, we will separate fact from fiction by taking a closer look at Mike Mentzer’s Heavy Duty workout and diet plan. However, there is still some confusion about his exact training routine. He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts.Įven though MikeMentzer passed away in 2001 at the age of 49, his ideas about bodybuilding continue to influence thousands of people worldwide every year. Universe title with a perfect score and also one of the first bodybuilders to promote high-intensity training as a means for building muscle seriously. He was one of the few men ever to win the Mr. Mike Mentzer was one of the most popular professional bodybuilders of all time, thanks to his impressive physique, innovative and controversial training approach, and easy-going personality. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? Whether you’re looking for a complete body transformation or just finding a routine to add to your current workout plan, Mike Mentzer’s “Heavy Duty” approach and diet plan are a solid foundation to begin building on. ![]()
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