Workout Routine and Diet Plan for Ronnie Coleman: Ronnie Coleman is a legend in the bodybuilding industry.
After Lee Haney, Ronnie Coleman is the only person to win 8 Mr.Olympia in a row and holds the record for most wins in the IFBB league. Ronnie Coleman is still regarded as a legend in the bodybuilding industry, which is unlikely to change.
Ronnie Coleman: Diet Plan
Ronnie Coleman’s diet isn’t precisely colossal. It’s the same diet that almost every bodybuilder follows. It contains approximately 5.5k calories, including all his food and supplements.
During the day, he drinks a lot of water, which helps him stay hydrated and healthy. Ronnie Coleman eats red meat only on occasion. This can be steak, pork, or anything else. Only chicken is used in the dish, with a baked potato serving as a carbohydrate source. He eats steaks on occasion, but most of the time he eats chicken or baked potatoes.
Dietary Guidelines for Ronnie Coleman
Ronnie Coleman: Pre-breakfast Meal
Ronnie Coleman begins his day with a 5 g scoop of L-Arginine. This supplement will help him get through his later intense workout.
Breakfast Meal
He’ll eat 34 cup of Grit cheese and 2 cups of egg whites after completing his workout. You can even make scrambled eggs and an omelet with only egg whites if you want. He used to drink a cup of black coffee with it.
Ronnie Coleman Pre-workout Meal
He’ll drink a shake before working out. He adds water and a scoop of BCAA to it.
Post-workout Meal
He used to have his whey protein with a 5g scoop of L-Arginine.
Ronnie Coleman’s Diet Lunch
He typically eats chicken breast with red beans, rice, and two pieces of cornbread for lunch.
Post-lunch
Ronnie Coleman’s diet plan included a chicken breast with baked potatoes for his post-lunch meals.
Dinner
Dinner consists primarily of a plate of fries accompanied by chicken breast, lemonade, filet mignon, and a baked potato.
Post-dinner
He used to drink a whey protein shake with a scoop of BCAA at this meal. So that was it for Ronnie Coleman’s diet and workout routine. If you want to look like Ronnie Coleman, make sure you stick to this workout and diet plan. Also, keep in mind that you won’t be able to achieve Ronnie Coleman’s physique in a matter of months; it takes years to build a body like his.
Ronnie Coleman: Height and Weight
| Height | 5 ft 6 inch |
| Weight | 50 kg |
| Age | 59 years |
| Breast | 32 inch |
| Waist | 24 inch |
| Hips | 33 inch |
Ronnie Coleman: Workout Routine
Ronnie Coleman was always in the gym, working out every day, and he never missed a day of his workout routine.
Regularity is the key to success in any endeavor. Ronnie Coleman possessed this quality; he was always ready to train, with no excuses.
Ronnie Coleman played American football at his university and had a difficult life. He had to work at dominoes after graduation because no one would hire him as an accountant.
Ronnie Coleman couldn’t even eat outside because he couldn’t afford it. He was only able to feed himself pizza from work because he did not earn enough. Ronnie Coleman got a job as a police officer after a lot of hard work, and from there, he started making some decent money.
He entered his first bodybuilding competition after a year, and he hasn’t stopped since, leaving his job in 2000 to pursue a professional bodybuilding career.
Returning to Ronnie Coleman’s workout routine, he used to do a lot of mixed exercises, which means that his daily workout consists of preparing multiple body parts. He was a strong supporter of powerlifting. So it was either go all out or go home for him. So, before we get started with his workout, keep in mind that each exercise and set was massive.
Ronnie Coleman- Cardio
Ronnie Coleman was not a big fan of cardio. He used to only do a few minutes of walking on the incline treadmill. That used to warm up his body and prepare him for his actual workout routine.
- Monday: 30 minutes swimming
- Tuesday: 40 to 50 minutes of barre classes
- Thursday: An hour of yoga
- Friday: Zumba or dance class
- Saturday: Running, hiking, or trekking
Monday
Workout: Chest and Biceps
Exercise: Chest and biceps
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute
- Flat bench press
- Incline bench press
- Dumbbell press
- Dumbbell flyes
- Cable crossovers
- Dumbbell curls
- Barbell curls
- Preacher hammer curls
- Cross hammer curls
Tuesday
Workout: Back and Triceps
Exercise: Back and triceps
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute
- Lat pulldown
- Cable rows
- One-Arm dumbbell rows
- Bent over rows
- Deadlift
- Triceps pushdowns
- Tricep extension
- Tricep Kickbacks
- Tricep Dips
Wednesday
Workout: Shoulder and Traps
Exercise: Shoulder and traps
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute
- Military press
- Sitting Dumbbell Military press
- Side lateral raise
- Front raises
- Shrugs
- Rear delt flyes
- Rear delt lateral raise
Thursday
Workout: Quads and Hamstrings
Exercise: quads and hamstrings
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute
- Back squats
- Front squats
- Leg press
- Leg extension
- Leg curls
- Stiff-leg deadlift
- Lunges
- Walking lunges
Friday
Workout: Calves, Forearms, and Glutes
Exercise: Calves, forearms, and glutes
Sets: 4 to 5
Reps: 8 to 15
Rest time: a minute
- Standing calf raises
- Donkey calf raises
- Sitting calf raises
- Leg press Calf raises
- Glute cable Kickbacks
- Hip thrust
- Wrist curls
- Reverse wrist curls
Ronnie Coleman: Abs Workout
Ronnie Coleman used to work out his abs two to three times per week. He didn’t have to stick to a strict routine, and he could work on his abs whenever he wanted.
One of the most important workouts in Ronnie Coleman’s routine was the abs workout. The majority of the abs workout consists of crunches and other essential abs exercises. There were not as many advanced machines back then as there are now. The majority of things were critical at the time. As a result, his ab workout included the necessary abs exercises.
Exercise: Abs
Sets: 4 to 5
Reps: 20 to 25 reps
Rest time: a minute
- Crunches
- Cross crunches
- Decline Bench weighted crunches
- Leg raises
- Planks
- Side planks
- Side leg raises
Also Read: Antje Utgaard, Yasmin Vossoughian , Ahna O’Reilly, Nurdian Cuaca