Eat Like a Pro: Ronnie Coleman Diet




The Ronnie Coleman diet was developed by Ronnie Coleman in tandem with his doctors and health advisors. As such, they were able to come up with a program that included food that will provide him with the nourishment that he needed, while at the same time including elements that will help him bulk up and optimize his muscle growth.

Most people assume that the Ronnie Coleman diet has remained consistent over the years, but this isn’t actually true. In fact, it has changed over the years in order to accommodate the changes in Coleman’s metabolism as he grows older, as well as the changing standards of the judges of these competitions. For example, during one competition, some judges commented that Coleman looked too big. In response to this comment, the weightlifter modified his Ronnie Coleman diet and workout plan in order to focus more on improving his lean muscle mass so that he looked trimmer and less bulky. The Ronnie Coleman diet also significantly changes from off-season to competition season, with him eating significantly less during competition period.

The Ronnie Coleman Diet: The Exact Diet of Mr Olympia

In spite of the gradual changes in the Ronnie Coleman diet, some food items remain staples in his meal plan. A permanent fixture in his diet plan is chicken, which he admits he loves. Other staples in his diet are lean meat rich in protein, such as freshwater fish, as well as dairy products, such as milk and cheese. He also likes adding seasonal food in his diet, as he believes that human beings are meant to eat the kinds of food that go with the season, as these create some unique effects to their bodies that can only be beneficial to them. For example, during summer, he chows on bananas and pineapples (with him going through as many as 12 dozen bananas in one day). During winter, he orders freshwater fish imported from Arizona.

A typical Ronnie Coleman diet plan for the day is:

  • 10:30 a.m. The Ronnie Coleman diet starts off with breakfast, which includes 3/4 cup of grits (grated corn) with some cheese and 2 cups of egg whites, which he eats with 2 cups of coffee. He also takes his multivitamin and multi-mineral supplements during breakfast.
  • 4:00 p.m. Ronnie Coleman has his lunch at this time. His typical lunch consists of 1 chicken breast, kernel corn, red beans and rice, as well as two slices of cornbread. He eats his food with water. Lunch may also see Ron eating fast food.
  • 7:00 p.m. The Ronnie Coleman diet clocks in at 7:00 p.m. for dinner. This usually consists of two pieces of chicken, a baked potato, and some water. Alternatively, the chicken could be replaced by about 4 cups of grits.
  • 1:30 a.m. The last portion of the daily Ronnie Coleman diet plan is a late-night meal, which is a protein shake.

These food sources obviously work for Ronnie Coleman – arguably the world’s greatest bodybuilder, but this does not mean this diet plan will give you the results that you’re after. It all comes down to your individual body type and goals. Consider getting a unique, customized diet plan, which is a proven way to both accelerate muscle growth and burn unwanted body fat fast.

Nutritionist Kyle Leon explains the other benefits of having your own custom made diet plan below:

Having a unique, customized diet plan, like this one, is a proven way to lose body fat and stack on muscle fast.

As can be noticed, the Ronnie Coleman diet is somewhat different from the diet of other weight lifters, who eat more times during the day. Ronnie Coleman and his trainer acknowledge this, with his trainer saying that while the Ronnie Coleman diet may be atypical, it actually works for the weightlifter.

The Ronnie Coleman Diet: The Exact Diet of Mr Olympia

One important element that some people may not be aware of when it comes to the Ronnie Coleman diet is that the bodybuilder ensures that he also includes food that he likes in his meal plan. While he is known as being someone who has iron self-control when it comes to controlling what he eats, Coleman himself acknowledges that he also makes sure that he also includes food that he likes in his meals from time to time to avoid monotony. As weight trainers know, monotony is a silent enemy that can ruin a person’s program, as it can push them to binge if they are deprived of the food that they like.

The Ronnie Coleman Workout and Diet

Of course, the Ronnie Coleman diet isn’t enough to make him look as he does. Coleman also puts in a lot of effort in his weight training and the Ronnie Coleman workout routine. According to Ronnie, he does not focus so much on how much he is lifting, but on how much pressure is put on his muscles, and he believes that the more reps that are done, the larger and more defined his muscles will be. Like other weight trainers, he believes in isolation exercises, which focusses on one good exercise for each body part in order to make that body part reach its maximum mass potential. He only trains one muscle group per day, which you can watch on Ronnie Coleman videos. Ronnie combines his weight training with running on the treadmill, which he does for 45 minutes to an hour daily. His weight training, on the other hand, is usually done 6 times a week, with the seventh day seeing him resting after a grueling week in training.

The Ronnie Coleman Diet: The Exact Diet of Mr Olympia

While Ronnie Coleman may make getting a strong, muscular physique look easy, the bodybuilder is fully committed to his training regime and diet, often working out 7 days per week for 1-3 hours. However, there are shortcuts that you can take to help optimize your muscle growth.

Understanding the Ronnie Coleman workout

RonnieColemanWorkout Understanding the Ronnie Coleman workoutRonnie Coleman, also known as “Big Ron” in the bodybuilding circuit, is an American professional bodybuilder best known for holding 8 straight wins as Mr. Olympia, a career record total he shares with another bodybuilder, Lee Haney. His record as Mr. Olympia is enough to inspire men all over the world to give a Ronnie Coleman workout a try so they too can learn how to get muscles like the Big Ron. However, being Mr. Olympia eight times in a row is not just what Big Ron is all about. His Ronnie Coleman workout also helped him create the record for the most wins at 26 times as an IFBB professional. The previous record was at 22 wins by Vince Taylor. Big Ron broke this record in November 2004 in Moscow.

The Ronnie Coleman workouts started out when Big Ron was a police officer in Arlington, Texas. He had the time to follow a proper exercise routine and he did. A gym called Metroflex was the first place that a Ronnie Coleman workout was developed, helping Big Ron win his first ever title in the Mr. Texas bodybuilding competition. However, his first win after using a Ronnie Coleman workout as a professional was in 1995 in the Canada Pro Cup. And since, with Ronnie Coleman workout variations put into place depending on the event, Big Ron has moved on to win more than 30 titles in his career. That’s pretty impressive so you can’t blame a man for wanting to toughen up like the Big Ron and see what a Ronnie Coleman workout is all about.

Most of the bodybuilding workouts youll encounter focus on building strength. However, while a Ronnie Coleman workout will indeed make you one of the strongest men around, it also does not forget how important it is to look good while you’re building your body. As such, a Ronnie Coleman workout also touches on size and definition to make you stack on muscle fast while building your strength.

Understanding the Ronnie Coleman workout

Big Ron more or less tailors a Ronnie Coleman workout depending on the kind of event he is preparing for. However, a typical Ronnie Coleman workout lasts for a week, with one day for rest. Rest is important in bodybuilding because muscles also need to recover from the wear and tear they are subjected to in a work out training. And if youre doing a Ronnie Coleman workout, wear and tear will be inevitable because there’s no such thing as easy if you want to be the strongest man in the world.

A sample Ronnie Coleman Workout is as follows:

  • Mondays include 805lb deadlifts, 585lb barbell and T-bar rows, 200lb dumbbell curls and barbell curls, 150lb preacher curls, 345lb military presses, 160lb seated dumbbell presses, and 60lb front dumbbell presses. All exercises can be done for three to four sets, with up to 12 reps each.
  • Tuesday’s Ronnie Coleman workout involves 800lb squats, 2500lb leg presses, 315lb stiff leg deadlifts and parking lot lunges, and 200lb seated leg curls. Squats are done for five to six sets, leg presses for four sets, parking lot lunges for two sets, and stiff leg deadlifts and seated leg curs for three sets. Each set of exercise must be done with up to 12 reps.
  • Wednesdays has Big Ron doing 500lb bench presses, 405lb inclined barbell presses, flat dumbbell presses, 130lb flat flyers, 215lb seated camber bar extensions, seated dumbbell extensions, and 350lb close-grip bench presses. Exercises are done for three to four sets, with each set involving 12 reps.
  • For Thursdays, Big Ron sets out to do 585lb barbell rows, 400lb pulley rows, 350lb machine pulldowns, 350lb front pulldowns, 90lb dumbbell curls (incline alternate), 200lb machine curls, 200lb standing cable curls, 170lb seated dumbbell presses, 170lb front dumbbell presses, and 250lb machine raises. Up to 12 reps are to be done for each exercise, except for machine raises that require eight to 25 reps. All exercises need at least three to four sets.
  • Friday’s Ronnie Coleman workout mainly involves the lower parts of the body. Big Ron is seen doing 300lb leg extensions, 585lb front squats, 90lb hack squats, 125lb standing leg curls, and 200lb lying leg curls. Leg extensions call for 30 reps while the front squats, hack squats, and standing leg curls need at least 12 reps.
  • For Saturday, Big Ron’s workout is back to focusing on presses, calling for 200lb incline dumbbell presses, 500lb decline barbell presses, 130lb incline dumbbell fly, 170lb decline dumbbell press, 215lb lying camber bar extensions, 360lb machine dips, 215lb seated camber bar extensions, 450lb donkey raises, and 270lb seated raises. All exercises are to be done for 12 reps for three to four sets, except the decline dumbbell presses that are to be done for two sets only.
  • Sunday is for rest.

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