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  • ♪♪♪

  • My name is Ronnie Coleman and I'm an 8-time Mr. Olympia and

  • current IFBB pro, and I'm here today to tell you guys more

  • about my training, nutrition and supplementation.

  • ♪♪♪

  • Real quick before we get into that, let me tell you

  • a bit more about me.

  • I got into bodybuilding and I did it working full time

  • as a police officer.

  • ♪♪♪

  • It kind of goes back to growing up.

  • When I was a kid, you know, my mom pretty much had a strict

  • regimen that we followed.

  • Before she went to work, she just laid out everything she

  • wanted us to do before she came back.

  • When we went to school, we had to come home and do our homework

  • right away, you know, before we went out and played and stuff.

  • If it wasn't done when she got back,

  • you was in a lot of trouble.

  • A hard head makes a real soft behind.

  • Just been--just followed me all throughout my life.

  • I've been training all my life and I had a pretty good

  • background in just training but, you know, not training as a

  • bodybuilder but just training, just to keep in shape and

  • training for football and training for the college team

  • and that kind of stuff.

  • I went to college for 4 years and got my degree, it was a BS

  • degree in accounting and kind of graduated with honors and

  • everything, so I was at the top of the class.

  • Couldn't wait to get out of school so I could

  • get a job in accounting.

  • So I'd go out and I'd put in probably about

  • at least a thousand resumes.

  • I'd get called on some interviews and the thing that

  • they wanted most, I didn't have and that was experience.

  • So I was bored so a buddy of mine said,

  • "Oh, I'm going to Dallas."

  • I'm like, "Okay, I'll go out there with you 'cause I ain't

  • got nothing to do at home."

  • So I get to Dallas and I'm like now, you know, I ain't got

  • nothing to do so I need a job.

  • Finally got a job, you know, working Domino's Pizza

  • part time and stuff.

  • I figured that I'll just stay there until I can

  • get a job in accounting.

  • So cut to the chase 2 years down the road and I still don't have

  • a job in accounting, you know?

  • And I'm thinking, there's something wrong here.

  • I used to get the paper every day and the only job that they

  • had that you didn't have to have experience was a police officer.

  • I used to have a buddy of mine, he's like,

  • "Man, you need to apply."

  • I'm like, "Dude, that's the craziest job in the world."

  • It didn't sound so crazy after like, you know, 2 years so I

  • just broke down and I applied and I was hired probably

  • about 3 months later.

  • I've been out on calls where, you know, before I got there,

  • you know, there was a big argument going on and the people

  • yelling at screaming at each other.

  • And then all of a sudden, I walk up and they look at me

  • and they stop, right away.

  • And then the focus is on me.

  • "Man, you're pretty big."

  • Yeah, a little bit.

  • I didn't know anything about bodybuilding when I got into it.

  • Weightlifting, I try to tell people all the time, it was like

  • a hobby for the and the reason why I started because people

  • used to always ask me if I worked out,

  • and I used to always say no.

  • I got to the point where I got tired of saying no.

  • I'm like, if they ask me why I'm working out, maybe I should work

  • out and see where it can take me so that's why

  • I started working out.

  • It was all a stepping stone to where I am today.

  • It took me about 8, 9 years of dieting, training, working full

  • time in the police department trying to organize

  • all this with a family.

  • And first we had to get, you know, out of the amateurs,

  • then we had to get to the pros,

  • then we had to get established as a pro.

  • And then we had to get good enough where we could,

  • you know, win a Mr. Olympia.

  • ♪♪♪

  • Yeah, buddy.

  • ♪♪♪

  • I try to train every body part about twice a week so I'll

  • try to train like 6 days a week, spend about an hour,

  • an hour 15 minutes a day on training alone.

  • And if I'm getting ready for a contest and stuff like that

  • then, you know, it's another couple hours a day of cardio.

  • I take Sundays off, 1 day a week.

  • My rest day is like, you know, get up early, about 9, have a

  • little bite to eat, go to church, come home, take a shower

  • and stuff and get ready for work.

  • People always ask me how do you build muscle and how do you get

  • strong and all this kind of stuff.

  • It's two different things.

  • I did both, you know, I was a powerlifter and when I was a

  • powerlifter, we only did, you know, like a few reps at a time.

  • And we'd like do like, six, four and two, something like that.

  • That was to build strength.

  • But to build muscle, you know, you do a lot of reputations like

  • 10, 15, 20 and that's how you build muscle.

  • It's all lightweight to me though.

  • It wasn't a big transition because I only did powerlifting

  • for about maybe 2 or 3 years.

  • Now when you got like 800 pounds of weight on your back, you

  • ain't really thinking about no competitors.

  • You thinking about trying to got the weight off ya.

  • Every rep, that's what you basically thinking about.

  • I've always wanted to train with a partner if it's somebody that

  • can, you know, challenge me and do the same

  • weight that I'm doing.

  • But if not, then I rather train alone.

  • Coming up, you know, we pushed each other

  • and it worked out real good for us.

  • So I much rather train with a training partner

  • than to train alone.

  • I like to tell people just, you know, do it like I did it and

  • get a personal trainer and that way you know what you're doing.

  • You're doing it the right way and you're

  • not going down the wrong way.

  • You're not wasting your time.

  • ♪♪♪

  • If you don't have the right nutrition, you're not gonna grow

  • and I learned that the hard way but I learned it in a good way.

  • When I was playing football and just doing stuff like that and

  • not actually trying to get big, all I did was eat like

  • hamburgers and fried chicken and all that kind of stuff.

  • And I was wondering why I wasn't growing any muscle 'cause I was

  • eating a lot of food, but I want eating a lot of good food.

  • Protein is what build muscle

  • but it's gotta be good, quality protein.

  • I try to eat about six meals a day.

  • What I try to do is get like 2 grams of protein for every

  • 1 pound of body weight.

  • I try to take in about 600 grams of protein a day,

  • like 100 grams of protein per meal.

  • My mass building muscle techniques are chicken,

  • steak, and turkey.

  • It's a strict diet and we don't deviate not one bit.

  • Nutrition to bodybuilding is what an engine is to a car.

  • If you don't have the right nutrition,

  • it ain't gonna function properly.

  • Just like a car, if you ain't got an engine in it, it's gonna

  • be kind of hard to drive around

  • and get to where you're trying to go.

  • ♪♪♪

  • Without supplementation, you can't do it.

  • When I first started in bodybuilding, we didn't have as

  • many supplements as they have today.

  • We were just basically taking stuff like aminos, protein and

  • you can't get not 1 ounce of muscle without protein.

  • You kind of like, you know, learn with the curve

  • as time went on.

  • Of course, you got pre-workout drinks and post-workout drinks.

  • You got your nitric oxide.

  • It gives you a, you know, a good boost before you get in the gym.

  • It gives you a good pump once you get in the gym.

  • It gives you a little bit of motivation also.

  • It just got better and better as I've gone on year after year.

  • My top three are basically aminos, protein, creatine,

  • basically are your main ones.

  • Bodybuilding is all about building muscle, who got the

  • biggest muscle, who got the best muscle

  • and who got the most quality muscle.

  • I don't think I could have did bodybuilding without

  • supplements, matter of fact I know I couldn't have done

  • bodybuilding without supplements.

  • Yup, you need to get the right one.

  • That's the key right there.

  • ♪♪♪

  • Whoo!

  • For my full training, supplementation, and nutrition

  • program, check out the page below.

  • I'm Ronnie Coleman, 8-time Mr. Olympia and for more

  • information, go to BodyBuilding.com.

♪♪♪

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