Ronnie Coleman, The Monarch of Bodybuilding
When discussing the realm of bodybuilding, numerous iconic figures come to mind that even casual observers can easily recognize, such as Arnold Schwarzenegger and Phil Heath. Nevertheless, one of the most revered and celebrated bodybuilders in history, as well as an 8-time Mr. Olympia titleholder, is Ronnie Coleman.
Presented below is a comprehensive breakdown of Ronnie Coleman’s statistics, workout, and nutrition plans.
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Full Name: Ronnie Coleman (Men’s Open Bodybuilder) |
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| Weight | Height | Date Of Birth |
| 297 lbs | 5’11″ | 5/13/1964 |
| Category | Period | Nationality |
| Men’s Open | 1990s, 2000s | American |
Biography of Ronnie Coleman
Arguably one of the greatest in the world of bodybuilding, Ronnie Coleman embodies the term “living legend.” Born in Monroe, Louisiana, he graduated cum laude from Grambling State University in 1984 with an accounting degree, but accounting wasn’t his calling. From 1989 to 2000, he served as a police officer in Arlington, Texas, and continued as a reserve officer until 2003.
Upon a friend’s suggestion, Coleman joined the Metroflex Gym managed by Brian Dobson. They quickly became close friends, and Dobson offered Coleman a lifetime membership if he could coach him for the Mr. Texas bodybuilding competition that year. Coleman dominantly won the Mr. Texas title in 1990, spurring him to pursue professional bodybuilding.
He made his professional debut at the 1991 IFBB World Amateur Championships and secured his first professional win at the 1995 Canada Pro Cup. Following his victory at the Canada Pro Cup, Coleman’s rapid ascent to stardom was unstoppable. He currently shares the record for the most Mr. Olympia titles (8 times, tied with Lee Haney) and holds the record for the most overall wins by any IFBB professional (26 wins).
Ronnie Coleman vs. Jay Cutler Rivalry
Arguably one of the most intense rivalries in bodybuilding, apart from Phil Heath and Kai Greene, was between Ronnie Coleman and Jay Cutler. Jay has publicly acknowledged that he was constantly pursuing Ronnie Coleman throughout his reign as Mr. Olympia, always close behind. Even after dethroning Ronnie in 2006, Jay mentioned he “didn’t defeat the best version of Ronnie Coleman.”
Competition Records
Ronnie Coleman’s competition history is extensive and filled with numerous victories.
- 1990 NPC Nationals, 3rd place (Heavyweight category)
- 1991 NPC Nationals, 4th place (Heavyweight category)
- 1991 NPC USA Championships, 14th place (Heavyweight category)
- 1991 IFBB World Amateur Championships, 1st place (Heavyweight category)
- 1992 Chicago Pro Championships, 11th place
- 1992 Night of Champions, 14th place
- 1992 Mr. Olympia, Did not place
- 1993 Chicago Pro Championships, 6th place
- 1993 IFBB Grand Prix France, 4th place
- 1993 IFBB Grand Prix Germany, 6th place
- 1993 Niagara Falls Pro, 6th place
- 1994 IFBB Grand Prix France, 3rd place
- 1994 IFBB Grand Prix Germany, 3rd place
- 1994 Mr. Olympia, 15th place
- 1994 San Jose Pro Invitational, 4th place
- 1995 Canada Pro Cup, 1st place
- 1995 IFBB Grand Prix France, 4th place
- 1995 IFBB Grand Prix Russia, 6th place
- 1995 IFBB Grand Prix Ukraine, 3rd place
- 1995 Houston Pro Championships, 6th place
- 1995 Night of Champions, 3rd place
- 1995 Mr. Olympia, 11th place
- 1996 Canada Pro Cup, 1st place
- 1996 Florida Pro Invitational, 2nd place
- 1996 IFBB Grand Prix England, 5th place
- 1996 IFBB Grand Prix Germany, 5th place
- 1996 IFBB Grand Prix Spain, 5th place
- 1996 Night of Champions, 2nd place
- 1996 Mr. Olympia, 6th place
- 1997 Arnold Classic, 4th place
- 1997 IFBB Grand Prix Czech Republic, 4th place
- 1997 IFBB Grand Prix England, 5th place
- 1997 IFBB Grand Prix Finland, 3rd place
- 1997 IFBB Grand Prix Germany, 5th place
- 1997 IFBB Grand Prix Hungary, 6th place
- 1997 IFBB Grand Prix Russia, 1st place
- 1997 IFBB Grand Prix Spain, 7th place
- 1997 Ironman Pro Invitational, 3rd place
- 1997 Mr. Olympia, 9th place
- 1997 San Jose Pro Invitational, 6th place
- 1998 IFBB Grand Prix Finland, 1st place
- 1998 IFBB Grand Prix Germany, 1st place
- 1998 San Francisco Pro, 2nd place
- 1998 Night of Champions, 1st place
- 1998 Mr. Olympia, 1st place
- 1998 Toronto Pro, 1st place
- 1999 IFBB Grand Prix England, 1st place
- 1999 Mr. Olympia, 1st place
- 1999 World Pro Championships, 1st place
- 2000 IFBB Grand Prix England, 1st place
- 2000 Mr. Olympia, 1st place
- 2000 World Pro Championships, 1st place
- 2001 Arnold Classic, 1st place
- 2001 IFBB Grand Prix New Zealand, 1st place
- 2001 Mr. Olympia, 1st place
- 2002 IFBB Grand Prix Holland, 1st place
- 2002 Mr. Olympia, 1st place
- 2002 Show of Strength Pro Championships, 2nd place
- 2003 IFBB Grand Prix Russia, 1st place
- 2003 Mr. Olympia, 1st place
- 2004 IFBB Grand Prix England, 1st place
- 2004 IFBB Grand Prix Holland, 1st place
- 2004 IFBB Grand Prix Russia, 1st place
- 2004 Mr. Olympia, 1st place
- 2005 Mr. Olympia, 1st place
- 2006 IFBB Grand Prix Austria, 2nd place
- 2006 IFBB Grand Prix Holland, 2nd place
- 2006 IFBB Grand Prix Romania, 2nd place
- 2006 Mr. Olympia, 2nd place
- 2007 Mr. Olympia, 4th place
Ronnie Coleman’s Injury
Unluckily, in 1996, Ronnie sustained a significant back injury during his squatting routine. While performing squats with 800 pounds on the barbell, not just once but twice, he dislocated a disk. Even with this injury, he initially avoided medical help and instead proceeded to the leg press, an act that dramatically altered his life.
Consequently, Ronnie has endured severe spinal complications and other significant injuries.his back, shoulder, hips, and neck due to intense weightlifting, culminating in 13 surgeries in total. This injury was the primary reason he had to cease his bodybuilding career, as Ronnie admits the pain became unbearable.
Ronnie Coleman’s Training
Despite his famous shouts of “light weight baby” during his rigorous sessions at the heated Metroflex gym, Ronnie Coleman didn’t reach Olympia by lifting light. Before becoming a bodybuilder, he was a powerlifter, handling extremely heavy weights.
Ronnie was a big proponent of high volume and heavy weights. Regarding his workout regimen, Ronnie preferred the push/pull/legs routine, still popular today, but with his unique twist: pull/legs/push. Here’s a glimpse of it:
Day 1: Back/Biceps/Shoulders (focusing on back density, emphasizing exercises like rows)
Day 2: Quadriceps, Hamstrings, and Calves (complete leg session)
Day 3: Chest and Triceps
Day 4: Back, Biceps, and Shoulders (focusing on back breadth, emphasizing exercises like lat pulldowns)
Day 5: Quadriceps, Hamstrings, and Calves
Day 6: Chest, Triceps, Calves, and Abs
Day 7: Rest
Ronnie also varied his exercises daily, not just on the back density and breadth days. For example, if he performed a barbell bench press on the first chest/triceps day, he might switch to using dumbbells the next time.
Ronnie Coleman’s Diet Insights
Apart from his rigorous training, diet played a significant role in Ronnie Coleman’s remarkable success in bodybuilding. The immense muscle mass he showcased on stage, paired with his outstanding conditioning, were unparalleled. So, what did his diet entail?
To begin with, Ronnie always consumed wholesome foods, with virtually no cheat meals. His primary staples included lean beef, chicken, eggs, potatoes, rice, beans, and vegetables. In terms of quantity, he consumed large amounts, meticulously structured. For many, this might be excessive, but to grow big, substantial eating is essential.
So, how much food did Ronnie consume daily? Six meals each day. Before delving into his meal specifics, it’s crucial to understand his targeted caloric intake and macros before attempting to replicate it. His usual daily calories were 5,562, almost triple the suggested caloric intake. In terms of macros, these were 546 grams of protein, 474 grams of carbs, and 150 grams of fat.
That’s a substantial amount of food, and the body can only absorb so much at a time, especially protein, as excess protein in one sitting can go to waste. Consequently, Ronnie divided his intake into six meals daily. Each comprised 927 calories, 94 grams of protein, 79 grams of carbs, and 25 grams of fats. Nutrition is a science, and while this may appear overboard, it’s vital to remember that Ronnie underwent grueling physical training and had a bodyweight of around 300 lbs.
Given that, it’s likely you don’t weigh 300 lbs of pure muscle mass, so we advise using a total daily energy expenditure calculator to determine how much you need to eat to gain muscle without accumulating excessive body fat.
Personal Life
Ronnie’s triumph in bodybuilding opened doors to various endorsement deals and business opportunities. He released several weightlifting training videos and launched his wellness and nutrition brand, Ronnie Coleman Nutrition, in 2011.
In 2016, he tied the knot with personal trainer Susan Williamson. By 2009, he had retired from professional bodybuilding. Although retired, Ronnie remains involved in the bodybuilding scene, occasionally sharing his views.
Ronnie Coleman: The King Film Trailer
The Fit Journey Now team had the privilege of spending time with Ronnie Coleman to produce the official documentary of his life, Ronnie Coleman: The King (2018). This film chronicles the 8x Mr. Olympia champion’s life, from his beginnings to his reign in bodybuilding and beyond.
Additionally, Fit Journey Now has had the pleasure of interviewing Ronnie Coleman on multiple occasions. Check them out.
Ronnie Coleman Discusses His Career with Fit Journey Now
In this segment, the Fit Journey Now team engages in an exclusive interview where Ronnie Coleman shares insights into different aspects of his life.
Ronnie Coleman Exclusive Interview: “No One Trains Like I Did”
In this interview, Vlad Yudin converses further with Ronnie Coleman, delving into the significant role physical strength played in his success as a bodybuilder and legend.
Ronnie Coleman Explains How The Arnold Classic Prevented Him From Quitting
Ronnie Coleman suffered a severe injury right before Mr. Olympia, with a recovery period lasting until the Arnold Classic competition. Ranking low in interim contests like the Iron Man, Ronnie felt it was time to exit bodybuilding. However, his performance at the Arnold Classic turned everything around. Hear the complete tale from Ronnie himself in the video above.
Ronnie Coleman Wrap Up
Overall, Ronnie Coleman is a legendary figure in bodybuilding, widely regarded as the sport’s king. With 8 Olympia victories and his formidable presence on stage, it’s clear that he devoted his life to the sport.
What’s your opinion on Ronnie Coleman?
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