Posted by : Άνθια Κουρσάρη Sunday, November 17, 2013

Ronnie Coleman about gaining
Hi, I'm Ronnie Coleman, 8-time Mr. Olympia and my tip for you today is how to gain weight.

First of all it's not how you think it is, it's a little bit more scientific than that, because there are two types of weight:

1) the good weight
2) the bad weight.

My way is going to be the good weight. When I am in out season and I get ready to go to my pre contest, what I am trying to do is put on as much weight as possible and try to calm down from then. But I don't want to put on a lot of bad weight because it just extends how long I'm gonna have to dare to get all that weight low. So I'm trying to put on as much good weight as possible.

I do basically this way, so I keep my protein real high and i try to get about 600 grams from me, I still got the same form. For every pound body weight I just do 2 grant of protein, plain and simple.

Here is the trick for what you have to do in order to gain weight. Instead of me taking 200-250 carbs a day, i can now go to, about 500, 600 all way up to 1000 grams a day. It is really easy to eat 1000 grams of carbs per day.

Basically, I eat a lot of rice, a lot of baked potato. Every now and then I have just a little bit, not a lot because like I said you want to stay away from bad weight, I have just a little bit of bread. When I say bread I mean 2-3 slices, if I'll made a sandwich. If I'm having dinner out in a restaurant maybe 2 rolls, no more than 3 rolls. I'll stick with 2 because like I said before the least bad food you eat the least amount of time is going to take you to take all that weight off you.

So I try not to eat too much of the "bad" food but to gain weight, basically increase your protein, increase your carbs and try not to eat much bad carbs. My bad ones are, like I said the bread if i'll eat a sandwich and maybe 1-2 dinner rolls. I still eat every 3-4 hours and I try to eat six times a day. So the only thing i changed basically, is my carbohydrates and my cardio. Cardio I probably do about 3-4 times a week and the most time I do is 45 minutes per day.

So that's my tip for you today.
Good luck ;)

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