Art Atwood’s bulking diet
Art Atwood’s diet shows just how packed and carefully planned a day of bulking at the professional level can be. This is no simple meal plan to copy exactly. Instead, it offers a historical example of how a very large bodybuilder spread his food, training and supplements throughout the day.
Why is Art Atwood’s diet of interest?
Discussions about bulking often become oversimplified: eat more and train harder. Art Atwood’s daily schedule shows that the reality was far more regimented. His day began as early as 9.00, before his first workout, and did not end until 00:30, once he had finished his last protein pudding and taken his ZMA capsules.
This plan was built around two workouts. The first workout ran from 9:45 – 10:45 and the second from 18:30 – 20:00. Between them were several large meals featuring recurring staples: chicken, red meat, rice, potatoes, oatmeal, vegetables and tuna. The simple truth: this was a daily schedule, not haphazard eating.
It is also important to keep things in perspective. The list includes plenty of supplements and quantities that fitted this particular athlete’s routine at the time. As a recreational lifter, you should not take this to mean that more capsules automatically lead to better progress. What is useful is the pattern: fuel before training, recovery afterward, and a steady supply of protein and carbohydrates throughout the day.
How was Art Atwood’s diet structured?
The first part of the day’s plan began at 9.00, before his workout. It included 2 scoops of ProComplex protein powder, 1 large bowl of oatmeal and 1 piece of fruit. He also took 2 Opti-Men multivitamin/mineral tablets, 2 glucosamine tablets, 2 1-gram vitamin C capsules, 4 Thermocuts capsules, 1 teaspoon of BCAA powder (5 grams), 2 CLA capsules, 2 MethoxyComplex capsules, 1 teaspoon of creatine (5 grams), 2 Methyl X tablets (10 mg) and 2 Adenergy capsules.
Immediately after his first workout came his recovery intake: 3 scoops of GlycoLoad powder, 2 large scoops of ProComplex protein powder (30 minutes after training), 2 teaspoons of glutamine (10 grams), 1.5 teaspoons of creatine (8-10 grams) and 1 teaspoon of BCAA powder (5 grams). The pattern here is clear. The workout did not end with the last set, but with getting recovery underway.
At 12:30 came solid food: 2 chicken breasts, 1 bowl of vegetables, 2 baked potatoes and 3 Joint Aid capsules. At 15:00, he had another large meal: 450g of lean red meat, 1 bowl of rice, 1 bowl of vegetables and 2 1-gram vitamin C capsules. At 16:00, he added 1 protein bar, either a Cinnamin Roll Bar or a Steel Bar PB.
At 17:30, he ate 2 cans of tuna and 1 bowl of oatmeal. At 18:00, before his second workout, he followed the same pre-workout approach: 4 Thermocuts, 1 scoop of GlycoLoad powder, 1 teaspoon of creatine (5 grams), 1 teaspoon of BCAA powder (5 grams), 1 Methoxy Complex capsule, 2 Methyl X tablets (10 mg) and 2 Adenergy capsules.
The plan after his second workout was just as precise: 3 scoops of GlycoLoad powder, 2 large scoops of ProComplex protein powder (30 minutes after training), 2 teaspoons of glutamine (10 grams) and 1.5 teaspoons of creatine (8-10 grams). At 21:30 came a substantial dinner: 450g of lean red meat or 2 chicken breasts, 2 large potatoes, 1 bowl of vegetables, 2 Opti-Men multivitamin/mineral tablets, 2 1-gram vitamin C capsules, 2 glucosamine tablets and 3 Joint Aid capsules.
The day was still not over. At 23:30, he had 1 can of tuna and 1 small bowl of vegetables. At 00:30 came the final serving: 1 scoop of ProComplex protein powder and 2 packets of PM Protein powder, made into a pudding. Alongside this, he took 3 ZMA capsules and 2 CLA capsules.
What can you learn from this bulking meal plan?
The first lesson is timing. If you train twice a day, your diet needs to support both workouts. Atwood’s plan provided energy before training, rapid recovery afterward and large portions of solid food in between. This is a far more important takeaway than remembering the name of a particular capsule.
The second lesson is repetition. This is no gourmet restaurant menu. Chicken, red meat, tuna, rice, potatoes, oatmeal and vegetables appear again and again. When bulking, success often comes down to being able to stick to a boring but effective routine.
The third lesson is scale. Eating 450g of lean red meat in a single meal, training twice a day and taking a long list of supplements does not describe a typical office worker’s training day. This is an example of professional bodybuilding. Reading it today, it is worth asking yourself: which parts can help me plan better, and which are simply too much for me?
Art Atwood’s diet: a practical perspective
If you want to take something useful from this plan, start with the basics. Plan your breakfast, pre-workout meal, post-workout meal and dinner. Only then consider whether you need any extra powders or capsules at all. Most recreational lifters will see a bigger difference from eating consistently than from adding a tenth tub to the shelf.
It is also worth paying attention to your digestion. Large amounts of oatmeal, rice, potatoes and meat may look good on paper, but your body will quickly let you know if you increase your intake too abruptly. Frankly, one of the hardest parts of bulking is making sure you can manage the food even when your appetite is less than ideal.
Ultimately, the value of Art Atwood’s plan lies in the discipline it demonstrates. The day is divided into blocks, meals are scheduled around each workout, and protein sources feature consistently. You don’t need to copy it. What’s worth understanding is the system.
FAQ: Art Atwood’s nutrition
Should you follow this meal plan exactly?
No. This is an example from a specific professional athlete at a specific point in time. If you train recreationally, it makes sense to take inspiration from the timing and consistency, rather than copy the entire supplement list.
Why did the meal plan include so much protein powder and meat?
The goal of the bulking phase was to support a high training volume and muscle building. That’s why ProComplex protein powder, chicken, red meat and tuna appeared repeatedly in the meal plan.
What is the most useful takeaway from this plan?
The most practical takeaway is the routine: eat before your workout, recover afterward and plan your main meals for the day in advance. This applies even if your own portions are much smaller.
Author: Kristjan Koik
You can find plenty of supplements here: https://turg.fitness.ee/et
Source: WHO – healthy eating.
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