His incredible muscle mass, strength, and detailed conditioning were the result of relentless training, a carefully structured diet, and an unparalleled work ethic. This article explores Ronnie’s bulking and cutting diet plans, his training split and routine, and the reflection on his career-long approach to nutrition.

Ronnie Coleman’s Bulking and Cutting Diet Plan

To maintain his monstrous physique, Ronnie Coleman followed strict diet plans that varied based on his off-season bulking phases and his pre-competition cutting phases.

Bulking Diet Plan: Fueling for Maximum Muscle Growth

During his bulking phase, Ronnie focused on consuming a massive amount of calories, with a priority on protein to build muscle and carbs to fuel his high-intensity workouts. His bulking diet included the following principles:

Protein Intake: Ronnie consumed around 1.5-2 grams of protein per pound of body weight. His main sources of protein included steak, chicken breasts, fish, and protein shakes.

High Carbs: Ronnie’s diet was rich in carbohydrates, including white rice, pasta, and oatmeal, to fuel his intense training and replenish glycogen stores.

Healthy Fats: He incorporated fats from sources like peanut butter, avocados, and olive oil to ensure sufficient calorie intake for muscle recovery and growth.

Frequent Meals: Ronnie ate 8-10 meals per day, focusing on large portions and high-calorie foods. His bulking phase could see him consuming up to 8000 calories a day.

This high-calorie, high-protein diet supported Ronnie’s goal of gaining size while still training at maximum intensity.

Cutting Diet Plan: Shredding While Preserving Muscle

In the pre-competition cutting phase, Ronnie reduced his overall caloric intake, particularly from carbohydrates, while maintaining a high protein intake to preserve muscle mass. His cutting diet had these key components:

Low Carbs: He cut down on carbs by switching to brown rice, sweet potatoes, and green vegetables like broccoli to maintain muscle while burning fat.

High Protein: Protein remained the backbone of his diet, with an even greater emphasis on lean protein sources like egg whites, fish, and chicken.

Healthy Fats: Healthy fats from fish oil, nuts, and avocados were included to help sustain energy levels and hormone function during the fat-loss phase.

Hydration: Ronnie drank plenty of water and often used BCAAs (Branched-Chain Amino Acids) to maintain muscle mass while dropping body fat.

The goal during his cutting phase was to achieve razor-sharp definition while keeping his muscle size intact.

Ronnie Coleman’s Training Split and Routine

Ronnie Coleman’s training regimen was as intense as his diet plan. He was known for lifting extremely heavy weights while incorporating high-volume workouts to target every muscle group. His weekly split was designed to work each muscle group twice per week.

Here’s a typical training split that Ronnie followed:

Day 1 (Monday): Back and Biceps

Deadlifts

Barbell Rows

Lat Pulldowns

Dumbbell Curls

Preacher Curls

Day 2 (Tuesday): Chest and Triceps

Bench Press (Flat and Incline)

Dumbbell Flyes

Skull Crushers

Tricep Pushdowns

Day 3 (Wednesday): Legs

Squats

Leg Press

Hamstring Curls

Calf Raises

Day 4 (Thursday): Shoulders and Abs

Overhead Press

Lateral Raises

Shrugs

Cable Crunches

Hanging Leg Raises

Day 5 (Friday): Back and Biceps (Repeat)

Day 6 (Saturday): Chest and Triceps (Repeat)

Day 7 (Sunday): Rest

Ronnie’s focus on heavy lifting, especially in movements like deadlifts, squats, and bench presses, was central to his muscle-building success. He believed in the power of compound movements to develop overall strength and muscle density.

Ronnie Coleman’s Chest Workout

Ronnie’s chest workouts were intense and included some of the heaviest lifting in bodybuilding history. He believed in pushing his limits to maximize growth and used a combination of free weights and machines to target every part of his chest.

A typical chest workout from Ronnie might include:

Flat Bench Press: (4 sets, 8-12 reps)

This was Ronnie’s go-to for building mass in his chest. He often lifted over 500 lbs on the flat bench.

Incline Bench Press: (4 sets, 8-12 reps)

Ronnie added incline presses to target his upper chest and balance out his pectoral development.

Dumbbell Flyes: (4 sets, 10-12 reps)

A key isolation movement for stretching the chest muscles and improving muscle shape.

Cable Crossovers: (4 sets, 10-15 reps)

For a great chest squeeze and finishing pump, Ronnie used cable crossovers to target the inner chest.

Decline Bench Press: (4 sets, 8-12 reps)

Decline bench presses helped him hit the lower chest for complete development.

Ronnie Coleman Reflects on His Career Diet

In interviews and documentaries, Ronnie has often reflected on the importance of his diet throughout his career. He emphasized the need for consistency and discipline when it came to food, noting that diet was just as important as training in building a world-class physique.

Ronnie admitted that his high-calorie meals were tough to maintain, especially during the bulking phase. Eating massive amounts of food daily required careful planning, but it was essential for his muscle growth. He also spoke about the challenge of cutting carbs during the pre-contest phase, which took mental fortitude, but it was necessary to achieve the extreme conditioning required to win the Mr. Olympia title.

Ronnie Coleman’s Breakfast: The Meal That Set the Tone

Breakfast was a vital meal for Ronnie, providing the energy he needed for his intense workouts. A typical breakfast for Ronnie Coleman during his peak years included:

• Egg Whites: 10-12 egg whites for a lean protein source.
• Oatmeal: Ronnie would often eat a large bowl of oatmeal for slow-digesting carbs.
• Grits: This Southern staple was another carb source that Ronnie enjoyed regularly.
• Protein Shake: Sometimes, Ronnie would add a protein shake to boost his protein intake even further.

This combination of high protein and complex carbs allowed Ronnie to kickstart his metabolism and fuel his morning training sessions.

Ronnie Coleman’s bulking and cutting diet plans, his carefully structured training split, and his reflections on his career diet highlight the dedication required to achieve greatness in bodybuilding. Ronnie’s legendary work ethic, combined with his massive food intake and intense workouts, cemented his legacy as one of the greatest bodybuilders in history.

Whether it’s his chest workout that built a massive upper body or his reflections on the importance of breakfast, Ronnie’s approach to training and nutrition continues to inspire bodybuilders and fitness enthusiasts worldwide.