The 8-time Mr. Olympia champion not only set the bar for bodybuilding competitions but also brought a relentless work ethic that extended to his family life, diet, and training routine. Let’s take a deep dive into the life of Ronnie Coleman, focusing on his family, diet, workout routines, and reflections on his career.

Ronnie Coleman’s Parents and Humble Beginnings

Ronnie Coleman was born on May 13, 1964, in Monroe, Louisiana, to a modest family. Raised primarily by his mother, Jessie Benton, Ronnie grew up in a loving yet challenging environment. His mother’s values of discipline, hard work, and perseverance had a profound impact on Ronnie's character, helping him rise from humble beginnings to the pinnacle of bodybuilding. While little is publicly known about his father, Ronnie often credits his family’s influence for keeping him grounded throughout his legendary career.

Ronnie Coleman’s Wife, Susan Williamson, and Family Life

Ronnie Coleman married Susan Williamson in 2016. Susan, a personal trainer herself, has been a significant source of support for Ronnie, especially in his post-competition years, as he underwent numerous surgeries due to injuries sustained from his intense training routines. The couple shares a strong bond, and together, they have four beautiful children. Ronnie has always emphasized the importance of family and balances his demanding career with fatherhood, ensuring that his children grow up with the same values that led him to success.

Ronnie Coleman’s Children

Ronnie Coleman is a proud father to four children, and his role as a dad is one he takes very seriously. Despite his busy schedule, Ronnie always made time for his family, instilling in his children the values of discipline, hard work, and perseverance that helped him reach the top of the bodybuilding world. While his children may not be following in his footsteps on stage, they have certainly inherited his work ethic and love for fitness.

Ronnie Coleman’s Diet Plan: A Blueprint for Success

Ronnie Coleman’s diet plan was a critical element of his success in the bodybuilding world. His approach to nutrition was as intense as his workouts, with a focus on fueling his massive muscles with the right balance of protein, carbohydrates, and fats. He typically consumed up to 6-8 meals a day, each loaded with lean proteins like chicken, fish, and steak, paired with complex carbohydrates such as rice, sweet potatoes, and oatmeal.

Ronnie Coleman’s Bulking and Cutting Diet Plan

During the bulking phase, Ronnie Coleman would consume a calorie-dense diet to support muscle growth. This phase included massive portions of food, with each meal packed with proteins, carbs, and healthy fats. His typical bulking diet would include:

• Meal 1: Oatmeal and eggs
• Meal 2: Chicken breast and rice
• Meal 3: Ground beef and potatoes
• Meal 4: Steak and rice
• Meal 5: Fish and green vegetables
• Meal 6: Protein shake and peanut butter

When cutting for competitions, Ronnie’s diet became much more restricted. His carbohydrate intake was reduced, and his meals focused more on lean proteins and vegetables to maintain muscle while shedding body fat.

Ronnie Coleman’s Training Split and Routine

Ronnie Coleman’s training split was notorious for its intensity and volume. He followed a 6-day workout split, focusing on different muscle groups each day. His routine consisted of:

• Day 1: Chest and triceps
• Day 2: Back and biceps
• Day 3: Shoulders
• Day 4: Quads and hamstrings
• Day 5: Chest and triceps
• Day 6: Back and biceps
• Day 7: Rest

This high-volume approach allowed Ronnie to continuously build size and strength while maintaining an incredible level of conditioning.

Ronnie Coleman’s Chest Workout: Building the Iconic Upper Body

One of the standout features of Ronnie Coleman’s physique was his massive chest. His chest workouts were intense and focused on both heavy weightlifting and muscle isolation exercises. A typical chest routine for Ronnie would include:

• Flat bench press (often with extremely heavy weights): 4 sets of 10-12 reps
• Incline bench press: 4 sets of 10-12 reps
• Decline bench press: 4 sets of 10-12 reps
• Dumbbell flyes: 4 sets of 12-15 reps
• Cable crossovers: 3 sets of 15 reps

Ronnie would perform each exercise with heavy weights, often going above 500 pounds in bench press sessions, showcasing his incredible strength and endurance.

Ronnie Coleman Reflects on His Career Diet

Looking back on his career, Ronnie has often spoken about the importance of his diet in achieving success. He has consistently emphasized that bodybuilding is 80% diet and 20% training, with nutrition being the key factor that allows bodybuilders to reach peak conditions. Even after his retirement, Ronnie continues to follow a structured eating plan to maintain his health and well-being, proving that the habits of a champion never truly fade.

Ronnie Coleman’s Breakfast: The Most Important Meal

Ronnie Coleman’s breakfast was essential to his success, providing him with the energy needed for his intense workouts. His typical breakfast during his competitive years included:

• Egg whites: Up to 12
• Oatmeal: A large portion of carbohydrates
• Protein shake: For additional protein

This meal ensured that Ronnie started his day with a balance of protein and carbs, setting the foundation for his high-calorie intake throughout the day.

Ronnie Coleman’s Workout Routine and Diet Plan: A Formula for Greatness

Ronnie Coleman’s workout routine and diet plan were meticulously crafted to maximize muscle growth, strength, and overall conditioning. His dedication to both his training and nutrition was unparalleled, and his approach remains a source of inspiration for aspiring bodybuilders. Ronnie’s legacy as one of the greatest bodybuilders of all time is not just due to his physique but also his discipline, work ethic, and the principles he followed throughout his career.

Ronnie Coleman’s journey from a humble background to becoming the greatest bodybuilder in history is a testament to the power of hard work and dedication. Supported by his family, driven by a relentless work ethic, and fueled by an iron-clad diet and training routine, Ronnie Coleman set the standard for excellence in bodybuilding. His family, diet, training, and reflections on his career continue to inspire countless athletes around the world.