Body building tips - How to build muscle with Ronnie Coleman

Hi , I'm Ronnie Coleman a time , Mr Olympia .

And my pro tip for you today is how to gain weight .

Ok .

First of all , it's not how you think it is .

It's a little bit more scientific than that because there's two types of weight to gain as good weight and as bad weight , uh , my weight is gonna be the good way , the good weight , uh , for the most part , uh , like I said before , uh , when I'm in the off season and I'm , and , uh , getting ready , uh , to get to go into my pre contest , what I try to do is put on as much weight as possible and try to come down from that , but I don't wanna put on a lot of bad weight because it just extends how long I'm gonna have to die to get all of that weight off .

So I'm trying to put on as much good weight as possible and I do it basically this way .

I , I keep my protein real high and , uh , I try to get about 600 grand for me .

I still go with the same formula for every , uh , uh , a pound of body weight .

I just do 2 g of protein , plain and simple .

Uh , here , here's the , here's the kicker for I do in order to gain weight .

Instead of me taking in like 2 to 250 g of carbs a day I can now go up to about , uh , 506 100 all the way up to about 1000 g a day .

Uh , it's really easy to eat 1000 g of carbs a day .

Uh , basically , uh , eat a lot of rice , uh , eat a lot of , uh , baked potato .

Uh , every , every now and then I have just a little bit and not , not a whole lot because like I say , you wanna stay away from uh , bad weight and I have just a little bit of bread .

Uh , when I say bread , I might mean maybe , uh , two or three slices if I'm eating , uh , uh , a sandwich or , uh , if I'm having dinner at a restaurant , maybe two or two rolls , two .

No more than three rolls .

Iii I , I'll , I'll stick with two because like I said before , the less bad uh , food you , you , you , you eat the , uh , the , the , the , the longer the least amount of time is gonna take you to get all that weight off you .

So I , I try not to eat too much , uh , of the , uh bad food but , but , but the way to , to gain weight , basically , uh , increase your protein increase .

Your carbs .

The try and try not to eat too many bad ones .

I mean , you're gonna have a few .

My , my bad ones don't go no further than , like I said , a couple slices of bread if I'm eating a sandwich , um , maybe 21 or two dinner rolls .

I try to , some places I can do one , some places , uh , you know , I can't do that many but I still eat every 3 to 4 hours and I still try to eat , uh , six times a day .

So the only thing I change basically is my carbohydrate and my cardio , my cardio .

I only probably do about 23 times a week .

Maybe , sometimes four .

But , and , and the most amount I do is 45 minutes once a day , uh , maybe four days a week .

And that's about it sometimes three days a week .

And , uh , that's , uh , my pro tip to , to gain weight for you today .

I'm running COVID time , Mr and I'm out .