Look, when we talk about the greatest bodybuilders ever, Ronnie Coleman is the guy. Eight-time Mr. Olympia. The man was a beast. And his diet? Just as crazy as his training.
Ronnie’s Daily Protein – This Will Blow Your Mind
Ronnie was eating 500-600 grams of protein every single day. That’s not a typo. Five to six hundred grams. At roughly 300 pounds on stage, he needed massive intake to maintain that size.
Most lifters do well on 120-200 grams. Ronnie was doing around four times that—daily, for years.
Where Did All This Protein Come From?
Six to eight meals a day, each packed with protein-rich staples he could repeat forever because they worked.
- Chicken breast — 2-3 large portions per meal
- Lean beef — especially in growth phases
- Fish — cleaner protein for prep
- Egg whites — 12-15 in a single sitting
- Protein shakes — multiple times daily
What Did Ronnie Eat in One Day?
- 6 AM — 12 egg whites, cup of oats, protein shake
- 9 AM — 8oz chicken breast, cup of rice, vegetables
- 12 PM — 8oz lean beef, large sweet potato, salad
- 3 PM (Pre) — protein shake, banana
- 6 PM (Post) — 10oz chicken breast, 1.5 cups rice, vegetables
- 9 PM — 8oz fish, vegetables, a little healthy fat
That’s roughly ~550g protein, plus serious carbs and fats to fuel brutal training.
What Would This Cost You Today? (Australia)
Expect $85-$95 per day if replicated in Australia—nearly $3,000 per month just for food.
- Chicken (1.5kg): $22-$25
- Beef (≈225g): $12-$15
- Fish (≈225g): $18-$22
- Egg whites: $8-$10
- Protein powder: $12-$15
- Other foods: $13-$18
Why Did Ronnie Need So Much Protein?
Simple: the workload was inhuman. Heavy squats and deadlifts with 800 pounds, extreme volume, and near-daily destruction meant his body needed constant amino acids to repair and grow.
- Repairing severe muscle damage
- Maintaining ~300 lbs of muscle
- Recovering fast enough to train again
- Staying lean for competition
Can You Do What Ronnie Did?
Short answer: No—and you shouldn’t try. The cost, time, and physiological demands are unrealistic for most people, and such protein intakes can be hard on digestion and unnecessary for non-elite lifters.
- Budget: ~$3,000/month on food
- Health: digestive/kidney load for some individuals
- Need: most lifters progress on 120-200g protein/day
- Time: 6-8 meals daily is a part-time job
What Can We Learn From Ronnie?
- Stick to what works — simple, repeatable meals
- Spread protein across the day
- Quality first — real food before supplements
- Individual needs vary — elite athletes are outliers
The Bottom Line
Ronnie Coleman’s 500-600g daily protein shows the extremes behind being the best. It worked for an eight-time Mr. Olympia—but it’s not the blueprint for everyday lifters.
Most people will build muscle effectively on 1.6-2.2g protein per kg body weight daily, consistent training, and recovery—without a Mr. Olympia-sized grocery bill.
Quick Questions People Ask
- Did Ronnie use protein powder? Yes—2-3 shakes daily on top of whole food.
- How did he afford it? Prize money, sponsorships, and being the best.
- Is 500g+ safe? Possibly short-term with medical oversight in elites; not advised for regular lifters.
- What after retirement? He reduced protein as training load dropped.
- Can you grow with less? Absolutely—most do great with 120-200g depending on size and training.
