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.

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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.

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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.

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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.