March 15, 2007 - Ron “Alcatraz” Coleman Interview

CM: This week I have Ron “Alcatraz” Coleman (not the 8 time Mr. Olympia, but an IFBB Pro, former IFBB Mr. Universe, Pan America Games “Gold Medalist,” IFBB North America class winner and Overall Team Universe winner--all were accomplished within just 7 months) This is why he’s considered by many to be the best natural bodybuilder in the world.

I understand not everyone is interested in bodybuilding—but even if you have no interest, you can take his dedication to achieving goals and apply it to whatever your goals may be.

Why don’t you start by telling everyone a little about yourself and how you got involved with fitness and bodybuilding.

RC: Well Chris, I currently am involved in a some exciting business projects, including “Get Fit with Ron” where I speak to athletes and non athletes around the world concerning what it takes to excel to the top in any endeavor they have talent for. I got into fitness for the simple reason that I wasn’t happy with my body. Boring answer, I know, but honest.

CM: I’ve hung out with you many times and trained with you -- you obviously practice what you preach—what does your current training plan look like?

RC: It’s not as intense as it was when I was competitive, which was almost 12 years ago…wow! It’s been that long! Anyway, “old habits” can be hard to break. Meaning, my training is still within the vein of what made me a champion, just several notches below, in some of the key areas. I still train all of my pushing movements like Chest, Shoulders and Triceps separate from my pulling movements, back/ biceps and usually separate my leg training with me performing hamstrings on different days from quads. I know this is different from the trend of doing full body training now, but this works for me, so if it ain’t broke, don’t fix it!

CM: You were kind enough to lend us your image and write a foreword about our book. What were your thoughts when you received the book? Is it something you would recommend to folks trying to gain lean body mass?

RC: Definitely Chris! One thing I’ve learned as I continue to gain wisdom is that the only thing you have is your “integrity!” It can never be taken from you, even naked you can still maintain it! Even unto death! That’s what you call true Freedom! Why all the dialogue? Because one day when I slow down enough to write my own book, some of the key principles that are covered in your book, will be in it! You only need to read the foreword I wrote “for your book” to understand why I say this.

CM: As a former competitive natural bodybuilder, you’ve taken dieting and training to the extreme. Do you still follow a similar diet compared to when you competed—aside from when we were last had lunch and you washed down a meatball sub with a soda?? See, don’t think I wasn’t watching.

RC: Yes and No! My life is more about balance now, meaning I eat what I want, when I want and how I want…within the realm of what I said earlier about old habits. So, to the “old Ron”…I’m living foul! J But to everyone else around me now, “Ron eats pretty good, but his meals are too small and he still drinks those protein shakes.” And, yes, sometimes has a sub and soda. Ha ha, thanks for ratting me out.

CM: The one question I probably get more than any other is what supplements I take and what supplements I recommend. Do you currently take any supplements? And has that changed since your goals have changed?

RC: Yes I’m still a fan of supplements though they have always been just that…supplements to my healthy nutrition plan. I use a comprehensive multi-vitamin/multi-mineral, mega vitamin C, Glyco-nutrients and Creatine on and off. Whey Protein, Flaxseed oil and meal replacements I consider food.

CM: I know you like to keep abreast of the best training and nutrition information available. Many people turn to you as the expert; since we can all learn from one another, who do you go to for training and nutrition advice?

RC: That’s a tough one Chris…Because I’m always learning. I believe I have a solid foundation from working with so many experts in the field. I worked with a scientist who taught me all about nutrition, high and low glycemic foods, nutrients, minerals, etc. back in the early nineties, She laid the foundation. Since then, I’ve worked with other doctors PHD’s, dieticians, naturopathic doctors, pharmacists/biochemists, you name it. And though I’m not an expert by any stretch of the imagination, I have people in my life who are and think nothing of picking up the phone to get their input. But most of these people are not well known by our community, though they are brilliant! And Chris, you rank as one of the better known of my resources.

CM: If you could summarize your vast amount of experiences and knowledge, what would you offer to readers?

RC: If you want to know what it’s like to visit the moon, and what preparation it takes to get there, what things could have been left behind and what things absolutely need to be added for the next trip, etc, etc, etc, Choose from a group of people who have been there…done it! Lived it! Then fine tune your search to that special someone you can emulate and then, make a pact “with yourself” to let that person mentor you from start to finish! And if your goal is only to touch the clouds, guaranteed, this person who’s been to the moon can drop you off at your destination at any point you are happy with where you are…but set your mind like you’re going to the moon! That’s Wisdom!

CM: You’ve graced magazine covers and have been featured on a variety of national TV shows and commercials. I think it’s safe to say you are looked up to by many-where can folks find out more information about you and what you’re up to these days?

RC: (laughing) Chris I’m a work in progress, but thank you! I have several industry businesses that I’m a part of, however the best place to “check me out” is at www.GetFITwithRon.com This is a multi-media site that includes access to free videos, which allow me to share fitness information, motivational stories and training tools/resources that have inspired me along the way. We are also in the midst of building a multi platform-mega media site which will be revealed by the Arnold Classic! So keep your eye’s and ears open.

CM: Any last parting words of wisdom?

RC: Train with FAITH!

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