Ronnie Coleman is hard to miss with his massive and yet ripped body (that man is a rock). He has 8 straight wins as Mr. Olympia. He has found him self a place in history as one of the best bodybuilders to walk the earth.
Ronnie was a police officer who had no experience in bodybuilding. Until one day when the owner of the world renowned gym gave him a lifetime free membership. Obviously for that to happen the gym owner saw something in Ronnie that inspired him.
If you have always wanted to become a big, massive, ripped bodybuilder like Ronnie Coleman than follow his FULL program NOW!
Nutrition
As we all know nutrition is really important for a bodybuilder, without it we will be no where. The same goes for Ronnie, lets take a look at what he eats.
Ronnie's nutrition:
Calories: 5562
Carbohydrates: 474g
Protein: 564g
Fats: 150g
Ronnie Coleman eats 6 times a day, which means that in one meal Ronnie takes: 927 Calories, 79g Carbohydrates, 94g Protein, and 25g of Fats. Like Coleman said, If you want to be big, you gotta eat big.
Lets take a look at Ronnie's full nutrition plan:
10:00 AM:
6-8 Nitrix Tabs
Carbs 0g | Protein 0g | Fats 0g
Total Calories: 0
10:30 AM:
3/4 cup of grits with cheese
Carbs 18g | Protein 8g | Fats 6g
2 cups of egg whites
Carbs 4g | Protein 53g | Fats 0g
Cup of coffe
Carbs 0g | Protein 0g | Fats 0g
Total Calories: 420
12:30 AM:
3 Scoops NO Xplode (pre-workout)
Carbs 18g | Protein 0g | Fats 0g
2 Scoops CellMass (post-workout)
Carbs 0g | Protein 14g | Fats 0g
6-8 Nitrix Tabs
Carbs 0g | Protein 0g | Fats 0g
Total Calories: 125
4:00 PM:
2 8oz Chicken breasts
Carbs 8g | Protein 122g | Fats 24g
1 1/2 cups red beans
Carbs 72g | Protein 22g | Fats 1g
1 1/2 cups brown rice
Carbs 68g | Protein 7g | Fats 1g
2 pieces of cornbread
Carbs 56g | Protein 8g | Fats 10g
8oz of water
Carbs 0g | Protein 0g | Fats 0g
Total Calories: 1816
6:30 PM
6-8 Nitrix Tabs
Carbs 0g | Protein 0g | Fats 0g
Total Calories: 0
7:00 PM
2 8oz chicken breasts
Protein 122g | Carbs 8g | Fat 24g
1 baked potato
Protein 3g | Carbs 34g | Fat 0g
8 oz water
Protein 0g | Carbs 0g | Fat 0g
Total Calories: 917
10:00 PM:
9 oz filet mignon
Protein 68g | Carbs 0g | Fat 38g
5 oz chicken breasts
Protein 38g | Carbs 2g | Fat 8g
1 baked potato
Protein 3g | Carbs 34g | Fat 0g
1 serving of french fries (134g)
Protein 4g | Carbs 43g | Fat 12g
8 oz pink lemonade
Protein 0g | Carbs 25g | Fat 0g
Total Calories: 1414
12:00 AM:
2 scoops CellMass
Protein 0g | Carbs 14g | Fat 0g
Total Calories: 60
1:30 AM:
4 scoops SYNTHA-6 with 18oz of water
Protein 88g | Carbs 56g | Fat 24g
Total Calories: 800
Training
Day 1: Quads/Hams/Calves
Exercises:
Barbell Squat
3 sets of 10-15 reps
Hack Squat
3 sets of 15-20 reps
Leg Extensions
3 sets of 15-20 reps
Standing Leg Curl
3 sets of 15-20 reps
Lying Leg Curls
3 sets of 15-20 reps
Seated Leg Curl
3 sets of 15-20 reps
Seated Single Leg Curl
3 sets of 15-20 reps, each legs
Seated Calf Raise
3 sets of 15-20 reps
Day 2: Back/Triceps
Exercises:
Bent Over Barbell Row
3 sets of 10-15 reps
Lying T-Bar Row
3 sets of 15-20 reps
One-Arm Dumbbell Row
3 sets of 15-20 reps
Wide-Grip Lat Pulldown
3 sets of 15-20 reps
Dip Machine
3 sets of 15-20 reps
Standing Dumbbell Triceps Extension
3 sets of 15-20 reps
Lying Triceps Press
3 sets of 15-20 reps
Day 3: Shoulders
Exercises:
Smith Machine Overhead Shoulder Press
3 sets of 10-15 reps
Side Lateral Raise
3 sets of 15-20 reps
Front Dumbbell Raise
3 sets of 15-20 reps
Seated Bent-Over Rear Delt Raise
3 sets
Day 4: Chest/Biceps
Exercises: Barbell Bench Press - Medium Grip
3 sets of 10-20 reps
Barbell Incline Bench Press - Medium Grip
3 sets of 15-20 reps
Decline Barbell Bench Press
3 sets of 15-20 reps
Barbell Curl
3 sets of 15-20 reps
One Arm Dumbbell Preacher Curl
3 sets of 15-20 reps
Hammer Curls
3 sets of 15
Day 5: Quads/Hams/Calves
Exercises:
Barbell Squat
3 sets of 10-15 reps
Hack Squat
3 sets of 15-20 reps
Leg Extensions
3 sets of 15-20 reps
Standing Leg Curl
3 sets of 15-20 reps
Lying Leg Curls
3 sets of 15-20 reps
Seated Leg Curl
3 sets of 15-20 reps
Seated Single Leg Curl
3 sets of 15-20 reps, each legs
Seated Calf Raise
3 sets of 15-20 reps
Day 6: Rest
Day 7: Rest
Supplementation:
Daily:
BSN CellMass
BSN Nitrix
BSN Volumaize
BSN NO Xplode
BSN Syntha-6
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