Bodybuilding: Bodybuilder Diet

Showing posts with label Bodybuilder Diet. Show all posts

Jay Cutler
Height: 5'9"
Thighs: 33 inches (84 cm)
Calves: 20 inches (51 cm)

Kai Greene
Height5ft 8in
Weight256 lbs

Monday: Biceps, Shoulders and Back

Biceps

Barbell curls: 4 sets x 12 reps
Preacher curls: 4 sets x 12 reps
Cable curls: 4 sets x 12 reps
Seated alternating dumbbell curls: 4 sets x 12 reps

Shoulders

Military presses: 4 sets x 12 reps
Front dumbbell press: 4 sets x 12 reps
Seated dumbbell press: 4 sets x 12 reps

Back

Deadlifts: 4 sets x 10 reps
T-bar rows: 3 sets x 10 reps
Barbell rows: 3 sets x 12 reps
One-arm dumbbell rows: 3 sets x 12 reps

Tuesday

Legs

Lunges: 2 sets – 100 yards
Squats: 6 sets x 12 reps
Leg presses: 4 sets x 12 reps
Stiff-leg deadlifts: 4 sets x 12 reps

Wednesday: Chest and Triceps

Chest

Bench press: 5 sets x 15 reps
Incline barbell press: 3 sets x 15 reps
Flat bench dumbbell press: 3 sets x 12 reps
Flat bench flyes: 4 sets x 12 reps

Triceps

Seated cambered-bar extensions: 3 sets x 12 reps
Seated dumbbell extensions: 4 sets x 12 reps
Close-grip bench press: 4 sets x 12 reps

Thrusday: Shoulders, Biceps and Back

Shoulders

Seated dumbbell press: 4 sets x 12 reps
Front lateral dumbbell raises: 3 sets x 15 reps
Machine raises: 3 sets x 15 reps

Biceps

Incline alternating dumbbell curls: 4 sets x 12 reps
Machine curls: 3 sets x 12 reps
Standing cable curls: 4 sets x 12 reps

Back

Barbell rows: 5 sets x 10 reps
Low Pulley Rows: 4 sets x 12 reps
Lat machine pulldowns: 3 sets x 12 reps
Front lat pulldowns: 3 sets x 12 reps

Friday

Legs

Leg extensions: 4 sets x 30 reps
Front squats: 4 sets x 15 reps
Hack squats: 3 sets x 12 reps
Standing leg curls: 3 sets x 15 reps
Lying leg curls: 4 sets x 12 reps
Saturday: Chest, Triceps and Calves

Chest

Incline dumbbell press: 4 sets x 12 reps
Decline barbell press: 3 sets x 12 reps
Incline dumbbell flyes: 3 sets x 12 reps
Decline dumbbell press: 3 sets x 12 reps

Triceps

Skullcrushers: 4 sets x 12 reps
Machine pressdown dips: 4 sets x 12 reps
Seated tricep extensions: 4 sets x 12 reps

Calves

Donkey raises: 4 sets x 12 reps
Seated raises: 4 sets x 12 reps
Crunches: 3 sets – failure
Abs four times in a week.

Sunday
Rest

Ronnie Coleman Diet
In spite of the gradual changes in the Ronnie Coleman diet, some food items remain staples in his meal plan. A permanent fixture in his diet plan is chicken, which he admits he loves. Other staples in his diet are lean meat rich in protein, such as freshwater fish, as well as dairy products, such as milk and cheese. He also likes adding seasonal food in his diet, as he believes that human beings are meant to eat the kinds of food that go with the season, as these create some unique effects to their bodies that can only be beneficial to them. For example, during summer, he chows on bananas and pineapples (with him going through as many as 12 dozen bananas in one day). During winter, he orders freshwater fish imported from Arizona.

A typical Ronnie Coleman diet plan for the day is:

10:30 a.m. The Ronnie Coleman diet starts off with breakfast, which includes 3/4 cup of grits (grated corn) with some cheese and 2 cups of egg whites, which he eats with 2 cups of coffee. He also takes his multivitamin and multi-mineral supplements during breakfast.
4:00 p.m. Ronnie Coleman has his lunch at this time. His typical lunch consists of 1 chicken breast, kernel corn, red beans and rice, as well as two slices of cornbread. He eats his food with water. Lunch may also see Ron eating fast food.
7:00 p.m. The Ronnie Coleman diet clocks in at 7:00 p.m. for dinner. This usually consists of two pieces of chicken, a baked potato, and some water. Alternatively, the chicken could be replaced by about 4 cups of grits.
1:30 a.m. The last portion of the daily Ronnie Coleman diet plan is a late-night meal, which is a protein shake.
These food sources obviously work for Ronnie Coleman – arguably the world’s greatest bodybuilder, but this does not mean this diet plan will give you the results that you’re after. It all comes down to your individual body type and goals. Consider getting a unique, customized diet plan, which is a proven way to both accelerate muscle growth and burn unwanted body fat fast.

Branch Warren
NPC 1993 Teen Nationals 1st Position
NPC 2000 USA Championships 3rd Position
IFBB 2004 Nighty of Champions 8th Position

Arnold Schwarzenegger
Mr Olympia 7 Times (1968 - 1980)

Flex Wheeler Contests/Competitions History:
1985 AAU Teen Mr. America Placed 1st
1989 NPC California Championships Placed 1st
1989 NPC Nationals Placed 5th