TEAM BSN
Ronnie Coleman
Biography
Birthdate: May 13th 1964
Birthplace: Monroe, Louisianna
Height: 5'11"
Weight: 280 lbs (contest); 315 lbs (off season)
Current Residence: Arlington, TX.
Occupation: Professional Bodybuilder, Police Officer
Ideal self-description: "King"
Ronnie Coleman is arguably the most muscular human being alive, thought by many to be the greatest bodybuilder in history. He has won the Mr Olympia - the pinnacle of bodybuilding - a staggering 8 times. Arnold Schwarzenegger won it 7 times. Lance Armstrong has won the Tour de France 7 times.
Having successfully used BSN supplements to support his muscle-building progress in the past, Ronnie approached the company about an endorsement agreement in early 2005. BSN signed Ronnie to a 2-year agreement - the most lucrative in bodybuilding history - in March 2005.
Ronnie's road to his 9th Olympia win - an event of historical significance - will be his most exciting trek ever. Count on BSN to document it inside and out.
Rob Thoburn, BSN’s senior marketing executive, interviewed Ronnie over the phone from BSN headquarters.
Rob writes:
Training with Ronnie
Chest: Incline Dumbell bench press, Flat dumbell bench press, decline dumbell bench press 3 x 10-15 reps
Shoulders: Seated barbell shoulder press, hammer strength lateral raise machine, Standing straight bar barbell raise 3x10-15 reps
Also Rob on Shoulder day I do rear delts too, for rear delts I do Pec Deck facing the machine 4 sets 10-15 reps and I do Bent over dumbell laterals 4 sets 10-15 reps. I also do Shrugs on Shoulder day, I do 1 exercise of Barbell Shrugs 4 sets 10-15 reps...
The other day for rear delts I do cable crossover standing but I do the crossing the arms at the top rather than the chest, I do 4 sets 10-15 rep. The second exercise is bending cable crossover on the bottom of the cable crossover, 4 sets 10-15 reps. For Shrugs l do Dumbell Shrugs for 4 sets 10-15 reps....
Triceps: I do seated one arm dumbell extensions, Reverse pulldowns pressdowns, Dumbell kickbacks 3 x 10-15 reps
Thighs: Front Squats, hack squats, walking lunges 3 x 10-15 reps except walking lunges is 2 sets of 50 yard lunge each set.
Hamstrings: Lying leg curls, Stiff legged deadlifts, ok here I do 4 sets 10-15 reps because its only 2 exercises.
Calves: Donkey calf raises, Standing calf raises, Hammer strength Horizontal calf extensions, Ok here I do 3 sets of 20-25 reps for a change because calves are hard to grow, I do this both days or all 3 days............
Abs: 3 exercises hanging leg raises, 3 sets 25 reps.......Regular sit ups but I do the Middle, and each sides left and right when I come up for 30 reps each side, thats about 90 reps of 3 sets, I do the ab bench the same way for 3 sets.............
Back: Lat pulldowns to the front, Lat pulldowns to the rear, Pullups and pullovers, all 4 exercises are 3 sets 10-15 reps.........Take the lat pull down out of the workout you listed above.
Biceps: Standing Alternating dumbell curls, 21's, Standing Cable curls, 3x10-15 reps
Ronnie's Diet
Well Rob, actually my daily schedule is kinda boring, but I'll run it down for you. My food intake is chronicled in my DVD, The Cost of Redemption . But here it goes:
10:30 a.m. is my first meal. I have:
3/4 cup of grits w/cheese
2 cups of egg whites
I have my BSN Nitrix (6-8 tablets) before this meal.
I wait about 2 hours and before I workout I have 3 and 1/2 scoops of NO Explode. After I finish training I have 2 scoops of Cell Mass and 6-8 more tablets of Nitrix. I also have 2 cups of coffee with my breakfast. I also take my regular supplements like vitamin C, vitamin E, a multi-vitamin, mult-mineral, chromium, glucosamine, Co-Q10, liver tablets, Humanofort, saw palmetto, a prostate health supplement and some calcium.
My next meal is about 4 p.m. I'll have one chicken breast with red beans and rice, kernel corn and a couple of slices of cornbread and water.
After this meal I will have another 6-8 capsules of BSN Betalin. This meal is at Black Eyed Pea restaurant.
My next meal is 7 p.m. I'll have two chicken breasts with a baked potato and a glass of water. Before this meal I'll have about another 6-8 tablets of BSN Nitrix. This meal is at the Black-Eyed Pea Restaurant, also.
My next meal is about 10 p.m., I'll have a 9 oz filet mignon, 5 oz chicken breast, a baked potato and a side of french fries, I'll have this with a glass of pink lemonade. This meal is at Outback Steakhouse.
At about 12 midnight I'll have another 2 scoops of Cell Mass and about 1:30 a.m. I'll have 4 scoops of BSN Lean Dessert protein making a shake. Banana Cream is my favorite. This is the last meal of the day so I'll also take some more vitamin C, vitamin E, a multi-mineral, ZMA, DHEA and calcium.
My days are not that exciting; there are no business projects I'm currently working on. Normally my days are filled with answering e-mails and mailing photos and other things to fans who request them. I always watch my favorite TV show every morning, The Price Is Right .
I have season tickets to the Dallas Mavericks Basketball Team and I normally take my whole family to a Dallas Cowboys game where we rent a suite for the day. Normally it's the Thanksgiving day game. I'm a single guy who lives alone so I tend to clean up around my house from time to time, I wash clothes, wash the dishes, sweep and mop the floors. A lot of my time is spent eating and driving to eat, not including the workout. So my day is still very full.
Chris Ferguson [BSN's president and chief product formulator] got me on a customized Mass Stack that includes Nitrix, NO-Xplode, CellMass, and Lean Dessert Protein. This stack has worked the magic, that's for sure. I have not taken these supplements separately as I know that they work best together. Chris' Mass Stack has given me strength, muscle mass, pain relief, stamina, and I have been completely energized the whole time during and after my workouts.
Check out photos from Ronnie's UK visit!
