My name is Ron Pierre, I am a loving husband and father. I am a Natural Professional Bodybuilder who advocates for drug-free sports. Additionally I am a Certified Personal Trainer and Nutritionist who works with Bodybuilders, Sports Athletes and Fitness/Figure Competitiors.I really enjoy helping others reach their ultimate fitness goals. Check out my bio below to get to know me.
About
ME
Ron's Bio
Height: 5'6"
Contest Weight: 154 lbs
Years Competing: 15 Years
Years Training: 25 Years
ULTRAFLEX: Endorser
3X Gold Medalist | World Police Games, Vancouver 2009
1st Place | Neutron Natural Pro Bodybuilder 2008
1st Place | Triple A - Legacy Classic World Championship, NV 2009
1st Place | World Police Games, Australia 2007
1st Place | World Police Games, Indianapolis 2003
1st Place | Mr. Natural, Canadian National 1997
1st Place | Mr. Natural, South Western Canada 1996
1st Place | Mr. Natural, Northern Canada 1995
1st Place | Mr. Natural, Eastern USA Vermont 1994
2nd Place | World Police Games, Quebec City 2005
2nd Place | Natural Mr. Olympia, Honolulu, Hawaii 2001
2nd Place | Mr. Natural Internationale 2003
2nd Place | Natural Olympia 2001
2nd Place | Musclemania, L.A. California 1999
3rd Place | Mr. North America, Detroit 1998 (IFBB)
3rd Place | Mr. Natural Universe, Las Vegas, Nevada 2000
4th Place | Mr. Natural Universe 2000
Competitions
My Goals
Promote and pioneer drug-free bodybuilding and sports throughout the world through Neutron Sports. Helping others attain their dreams in fitness while remaining drug-free. Promoting a healthy, long-lived fitness career not only for myself but for others too!
Ron's Nutirtion Journal
One of the most important things when it comes to working out is proper nutrition. Your body needs to replenish itself after a workout, therefore one needs to feed the muscles accordingly by having a balanced diet.
Breakfast (6am)
Cooked Oatmeal
Protein: 220 Grams
Carbs: 120 Grams
Calories: 1,500
Water: 3 1/2 liters
Supplements
- L - Lysine 500
- Essential Amino Acid
- Cod Liver Oil
Snack (8am)
Protein Shake (water based)
1 Small Bowl Berries
Lunch (11am)
8oz. Chicken
2 scoops Basmati Rice
Snack (1:30pm)
Romain Lettuce
Steamed Asparagus
Dinner (4:30pm)
6oz Fish
1 Medium Yam
Steamed Spinach
Snack (7pm)
6-8 Egg Whites
Late Snack (10pm)
Protein Shake (water based)
Ron's Training Method
My philosophy is to keep your training as simple as possible. Make it your goal to always improve. Breakdown your big goal(s) into small goals and before you know it, you will achieve your long-term goal(s) sooner than you realize. Always train like a champion and never short change yourself when it comes to training. Before you enter the gym, always leave your ego at the door. This will allow you to add to or broaden your knowledge. Train smart, adopt good techniques and you will have long lasting results.
Cardio: 3 days per week. High intensity (700-800 calories per session).
Day 1 | Shoulders & Hamstrings
Military Press................4 sets | 12 Reps
Lateral Raises...............4 sets | 12 Reps
Dumbell Shrugs.............4 sets | 12 Reps
Seated Rear Delts.........4 sets | 12 Reps
Hamstring Curls.............4 sets | 12 Reps
Rev. Hamstring Raises....4 sets | 12 Reps
Stiff Legged Dumbell.....4 sets | 12 Reps
Day 2 | Quads & Calves
Leg Extensions..............4 sets | 12 Reps
Sissy Squats...................4 sets | 15 Reps
Leg Press......................4 sets | 15 Reps
D.B. Walking Lunges......3 sets | 50 Reps
Seated Calf Raises.........3 sets | 25 Reps
Standing Calf Raises.......3 sets | 25 Reps
Day 3 | Back & Triceps
Wide Grip Chin Ups.....4 sets | 12 Reps
T-Bar Pulldowns..........4 sets | 12 Reps
Bent Over Rows..........4 sets | 12 Reps
Seated Rows...............4 sets | 12 Reps
Hyper-Exts..................4 sets | 12 Reps
Close Grip Bench.........4 sets | 12 Reps
Tri Pushdown V-Bar......4 sets | 12 Reps
Bench Weighted Dips...4 sets | 25 Reps
Tricep Kickbacks--------4 sets | 10 Reps
Day 4 | Chest & Biceps
Dumbell Incline Press.....4 sets | 10 Reps
Dumbell Flat Press.........4 sets | 10 Reps
Dumbell Incline Flyes......4 sets | 10 Reps
Dumbell Pullover............4 sets | 10 Reps
Barbell Bicep Curl...........4 sets | 10 Reps
Seated Preacher Curls....4 sets | 10 Reps
Concentration Curls........4 sets | 6-8 Reps