I did some browsing for old-school diet plans and found some info on Reg Park. Some of it will be obvious for the experienced guys but I think young, aspiring "hard-gainers" might find it useful. If nothing else, it's quite entertaining! I highlighted some things I thought were interesting or impressive.
For those who don't know, Reg Park was the first bodybuilder to bench press 500 pounds, the first real celebrity bodybuilder/actor and the inspiration and coach of a young Arnold Schwarznegger. The man was incredibly strong and looked it. He was probably the biggest weightlifter of the 1950s, pre-steroid era.
I think Reg's diet will come as a real surprise to most! I have asked Reg on many occasions to confirm this.
In the world of modern bodybuilding nutrition (egg whites, low fat diet styles etc.) Reg's diet is something of a contradiction to all of that. Here is what he did...he ate anything he pleased! To bulk up he simply ate more! Back in the late 1940's and early 1950's there were no set or accepted diet rules for the bodybuilder, no books on bodybuilding nutrition. In the modern program "Body for Life" the six meals a day has almost been punted as a new, modern concept, but Reg was doing this way back then. Reg's main source of protein was - Full Cream Milk! He drank pints/litres of it per day (full cream, not the modern low fat variety). Reg has always said that milk is your cheapest source of protein.
Reg was a huge eater and he ate anything that was calorie rich! Reg believes in a simple nutrition plan - to bulk up, eat a lot! and workout hard!
This is quite funny:
In an interview with Reg by Osmo Kiiha, Reg was asked about his diet:
"What type of diet did you follow?
Reg: I liked to eat like a king, but only food that was good for me. I ate prodigious amounts of food during the day, but adhered to a very balanced diet with everything in proper proportions. My favorite food is steak, which I sometimes eat twice a day. I also like salads, orange juice and wine. I have a wine cellar in my home. I also have used protein supplements and take vitamin and mineral tablets.
Earle Liederman once wrote in "Iron Man" about the gastronomical indulgences of bodybuilding starts, "Reg Park of England wins a good second to Mac Batchelor with his speed. Once, when dining with Reg, he gargled three large plates of vegetable soup, then gulped chucks from his extra large and thick steak without his teeth sinking into the meat once, apparently, next stuffed many side dishes of vegetables into his ever open mouth and these include an extra large pair of baked potatoes, a huge bowl of salad, three glasses of milk and the last, the piece de resistance, a big dish of ice cream with cake. And all this, mind you, in about ten minutes. Gee! I've seen hungry bloodhounds gobble down food, but Reg Park wins a can of fried grasshoppers as second place for amount, and first place for speed."
And here's a basic diet template he sometimes used.
Reg Park's Diet.
A glass of fresh orange juice
Fruit: paw-paw (papaya) & banana
Cooked Oatmeal (Large soup plate full) with full cream/whole milk & fresh cream
A plate of bacon, eggs, tomato and toast
A couple of cups of tea
Large bowl of soup (tomato, pea, minestrone etc.) with rye bread
Beef steak (2 Kg)
A couple of cups of tea with some chocolate
Also wine or milk stout(like Guiness)
Same as lunch.
(Reg would consume Milk stout/Guiness as an aid when he needed to gain weight)
So there you go. If you want to look like Hercules train 5x5, eat your vegetables, eat enormous steaks, have dessert, drink gallons of milk and finish it off with pints of Guiness.