Ronnie's Body building Diet Plan

A Monotonous Diet:
Besides the weight-training, Mr. Coleman each day completes 45 minutes to an hour of treadmill walking, his cardiovascular exercise. Then, 12 weeks before a major competition, he adds the other key elements to his regimen: a second round of cardio exercise and a diet that is far more about fueling than it is about dining.
The purpose is to whittle the body down to the barest minimum of fat and water content. When he starts to diet, Mr. Coleman usually weighs about 320 pounds, with an estimated 8% of it body fat -- still less than half of what's normal for an adult male. If all goes as planned, he'll drop 60 pounds over the 12 weeks.
The basic daily menu plan -- consumed in six meals -- features a huge quantity of lean meats (up to 5 pounds) and liquids (around 2 gallons); a moderate amount of starchy carbohydrates, such as rice and potatoes; and vitamin and mineral supplements to fill in the nutritional gaps.
On;y the most disciplined athletes can endure the monotony of the diet, says Mr. Coleman's nutritionist, Chad Nicholls. "Halfway through this diet, I can guarantee you'll be sitting there watching television, and the only thing you'll notice are the food commercials," says Mr. Nicholls, who lives in Springfield, Mo., and specializes in sports nutrition.
Mr. Coleman admits to having cravings -- doughnuts and cheesecake are two favorites -- while he's on the diet, but he neither cheats nor complains.
Mr. Coleman began working out with Mr. Nicholls in anticipation of the 1998 Mr. Olympia competition. In his six years as a pro, the bodybuilder had finished no higher than sixth in the event, but he figured the '98 contest might offer him at least a shot at the elite top five. The reason: Dorian Yates, the man who had had a virtual lock on the title for six years, had decided to retire, a development that held the potential of a complete rescrambling of the pecking order.
But McGough confirms that Mr. Coleman wasn't on anyone's list to take the title. "Most Mr. Olympias are prodigies," he says. "If they're great, they come through very quickly. Ronnie came through slowly, bit by bit. It was a real study in perseverance."
Mr. Coleman's nemesis was no different than any other bodybuilder's -- water retention that tends to make muscles look soft. To counter the tendency, Mr. Nicholls recalibrated Mr. Coleman's diet, hoping his body would respond to various additions and subtractions of proteins, carbs, and fluids over time.
"It's really a matter of trial and error," the nutritionist says. "But we got lucky."

Diet Plan:
Over the years Ronnie have received numerous questions about how to add mass to one's frame. To put on mass can be a painstaking task for some. I have found that the following things can help a great deal with adding mass to the frame.
Eat, eat and eat some more
To add strength and mass, try to consume four to six meals a day. Choose from a variety of food groups at mealtime. Try to include lots of potatoes, rice, pasta, fruits and vegetables


Make sure you are eating enough. A low fat diet and avoiding refined foods are good, but it won't help you build mass. On the same note you don't want to eat a high fat diet all the time. Fat provides additional calories, the fat-soluble vitamins A, D, E and K and raw materials for important hormones that stimulate muscle growth.
Monitor the amount of mass you are gaining. Measure your body parts and weigh every week to see if you are going in the right direction.
Lastly, continue to train hard. And remember gaining mass won't happen overnight.

Supplement Fundamentals of Ronnie:
* My style of heavy training tears down my muscles and leave me very more, but vitamins and supplements helps a great deal in reducing recovery time and restoring my mucsles to peak condition. Multivitamins and minerals are my favourite supplements, especially vitamin C and vitamin E. Amino acids are very helpful and i'm a great fan of whey protien isolate. I also take creatine and ghitamine and i highly recommend creatine that has ghitamine in it.

Now that i have told you what assists in muscle growth, let me go on record as saying supplements are properly named. They assists your training and whole nutition program. They are not intended to replace them.

* Training is the most important thing. The best nutrtion and supplemention programs cannot build muscle without training. Conversely, muscle can be built by training alone (although, for optimum reults, it must be coordinated with nutritions and supplementations). It's those hard and heavy workouts that turn your meals into muscle. You will grow if you establish a training schedule of atleast four days a week, using mostly free weights and basic movements , and try to increase your strength every time you go to the gym.

The most important aspects of training are consistency and intensity. Looking back, I (Ronnie) can see that I made the most progress when i settled down to workouts that concentrated on basic excercise for each bodypart, then stayed with those routines for years in end. In each workout, I tried to increase the poundage. I was lifting by increasing my intensity.

At the same time, I tried to supply my body with all of the protein it could assimilate so that the protein could then be hammered into solid muscle by training. You should consume at least one gram of protein per pound of bodyweight daily, I also tried feed myself enough carbohydrates and fat to sustain my energy for these high-intensity workouts without leaving an excess of calories to be deposited as fat. Because each person metabolism is different, it took time to arrive at my ideal protein, carb and fat proportions, but once there, I found it almost instinctive to maintain a sensible daily menu. Now, I have five meals a day, sometimes six, all fairly evenly spaced.

Every one of my meals contains protein and of course, carbs. Some of my protein is in the form of supplement shakes, but Ialso make sure I eat chicken and steak every day. In fact, meals two through five always contain chicken or steak. That's the same thing i eat when I'm getting ready for a contest: chicken and steak all the way through, all year.

For carbohydrates i stay with potatoes and rice. For breakfast though, I like grits- it's boiled hulled corns, so it has lot more flavor than most carb sources.

Supplements can be of great value , especially to a bodybulider with a high-intensity training program. If your diet is too strict, you could fall into nutrient deficit, even if you are eating six or more meals a day. In such case, supplements can fill that void. That does not mean, however, that can you can rely solely on supplements. When you finally decide to take them, do so judiclously, and always select the high quality supplement you can find