Ronnie Coleman's get huge program

Ronnie Coleman 8 x Mr Olympia 2009 Melbourne, ...
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Ronnie Coleman is a 8 time winning champion of the world-wide bodybuilding competition, where the best of the best compete to win the title of Mr. Olympia. We can all say that big Ron found his place in history as one of the best bodybuilders to walk the Earth.

Ronnie started out as a policeman with no bodybuilding experience what so ever. Until one day the owner of the world renowned gym gave him a lifetime free membership. For that to happen the gym owner saw something in big Ron that really inspired him.

I am going to present to you “Ronnie Coleman’s get huge program”, which helped him become the man he is now !

Nutrition
Nutrition is essential to a bodybuilder. Big guy like Ron has to consume a lot of calories, carbohydrates, protein, and fats to maintain his huge muscle mass.

Ronnie’s daily nutrition:
Calories: 5562
Carbohydrates: 474g
Protein: 564g
Fats: 150g

See Also:

Ronnie eats 6 times a day. This means that in one meal he takes: 927 calories, 79g carbohydrates, 94g protein, and 25g fats.Like Coleman said, If you want to be big, you gotta eat big.

Lets take a look at Coleman’s full diet 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
Ronnie trains hard and lifts heavy, with low reps, but high repetitions. You now understand how important is nutrition to grow big, but lets not forget about the importance of the workout.

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

Supplements
As every other bodybuilder Ronnie Coleman takes supplements that help him maintain his muscle mass and boost his fat loss.

MusclePharm BCAA 3:1:2 Capsules Pack of 240 – Probably the best offer out there with 240 capsules and only for £17. I’m very happy with this product and I recommend it to all of my ‘trainees’

And for the fish oil:
Optimum Nutrition Fish Oil Softgels Omega-3 Fatty Acids Nutrition Supplement – I recommend this product. Probably the best one available on the market.

Daily Supplements:
BSN CellMass
BSN Nitrix

BSN Volumaize
BSN NO Xplode
BSN Syntha-6

See Also:

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