Search the Community
Showing results for tags 'bruce randall diet for gaining weight'.
The Amazing Transformation of Bruce Randall (1931 - 2010) By Randy Roach Reprinted from Muscle, Smoke & Mirrors (edited by Strength Oldschool) In 1966, an 18-year-old Terry Strand responded enthusiastically to a Chicago Sun Times advertisement announcing the appearance of a former Mr. Universe at a downtown Montgomery Ward department store. Strand recalled very few people showing up to see and listen to the physique star promote Billard Barbells, a company the muscleman represented. What impressed the young Strand was not just the amazing physique of the 1959 Mr. Universe, Bruce Randall, but the very demeanour and sincere nature of the athlete. Strand reflected: (Below) Newspaper Advert - Nov 28 - 1965 The (bulked up) photo of Bruce Randall above was taken in the summer of 1955, when he weighed 387 pounds at a height of 6'2" and his chest was measured at 61". Later that summer he reached his top weight, 401 pounds, at which time he radically changed both his exercise routine and his diet. Thirty two weeks later he had lost 218 pounds. A year later, Strand met up again with Randall at a Chicago Teenage Youth event where both were participating. Strand was fulfilling a commitment to the YMCA, which awarded him a scholarship for being one of the top five outstanding teenage athletes in the region. Bruce Randall was still as impressive in character as Strand remembered him from the year before: What was so special about this [future] 1959 bodybuilding champion that even Peary Rader would dedicate both his editorial and a feature article to him in the May 1957 issue of Iron Man? Rader set the tone in his editorial titled, "A Lesson from Bruce Randall's Story": Randall (above ), weighing about 350 pounds, was very strong, particularly in the deadlift. He claimed to have done 770 pounds, well ahead of the best dead lift done up until that time. As can be seen in the photo, he also had unusually well-shaped thighs and calves, which were two of the reasons he was successful as a bodybuilder several years later. Rader's lesson in this story was firmly on faith and determination in one's God-given abilities to do what he or she sets their mind to. Randall not only willed himself to bring his bodyweight up methodically to over 400 lbs (181.8 kg) for strength purposes, but to then make such a dramatic transformation that he was able to capture the 1959 Mr. Universe crown. In the same May 1957 issue of Iron Man, Rader shared the "Amazing Story of Bruce Randall." Randall believed his appreciation for the value of proper diet was obtained during a summer job on a merchant vessel. It was during his stint at sea that he attributed the fresh air, hard work, and good eating for taking his bodyweight from 164 lbs (74.55 kg) to 192 lbs (87.27 kg) in 58 days. Back to school and playing football and putting the shot, his weight dropped back to 185 lbs (84.09 kg), where it remained until he graduated. After entering the Marine Corps and finishing boot camp, he was stationed at the Norfolk Naval Base. It was at this point where Randall stated he was six months past his 21st year in January of 1953 when he was introduced to the finest weight training facility in the Navy, run by Chief Petty Officer Walter Metzler. Randall was still playing around with his shot put and weighed 203 lbs (92.27 kg) but he wanted to get up to 225 lbs (102.3 kg) in order to play football for the base. Randall stated his initiating strategy for getting bigger and stronger: Bulked Up photo of Randall weighing over 400 lbs! The (athletic and muscular) photo above is from the Todd-Mclean Collection, and was given to Ottley Coulter by Randall in the late 1950's, when he weighed approximately 225 pounds. It demonstrates the body Randall had when he won the coveted NABBA Mr. Universe title in 1959. The remarkable physical transformation he was able to make in just a few years, before the arrival of anabolic steroids, is unprecedented in the annals of physical culture. Even today-with anabolic steroids, human Growth Hormone, food supplements, and an improved understanding of nutrition and training techniques-no one has come close to doing what Randall did. Randall shot from 203 lbs (92.27 kg) up to 225 lbs (102.3 kg) in six weeks. By spring, he was up to 265 lbs (120.5 kg). At that point, Metzler convinced him to drop football and focus on the weight training. Peary Rader liked and respected Randall's attitude and disposition, but was a bit perplexed over his choice of training routines. It was well known that Rader and others were adamant about heavy leg work anchoring a big eating / strength program, but strangely enough, Randall chose to work nothing but arms for those first initial months of training. However, Randall was quite diplomatic about his approach: Bruce Randall did make some alterations to his program, but nothing elaborate and still no squats. He added some chest work and the "good morning" exercise to his routine. On the latter movement, he would build up to an unbelievable weight of 685 lbs (311.4 kg). Most people were afraid of doing the good morning exercise with an empty barbell or even a broomstick, let alone dare think of a weight of that enormity. It was truly a Herculean feat of strength. TRAINING PHOTOS OF BRUCE RANDALL... Heavy Decline Dumbbell Bench Presses Standing Shoulder Presses with a pair of 120 lbs Dumbbells. Loading up a heavy barbell to perform Good Mornings... Heavy Cambered Bar Good Mornings... Bruce Randall - Favourite Exercise - Heavy Good Mornings Incline Barbell Bench Press... Randall originally shied away from the squat because of a serious injury three years previously in which he broke his leg in seven places. He would periodically test his strength in this movement and attributed the hard work in the good morning exercise for allowing him to squat 680 lbs (309.1 kg). Not bad for an occasional attempt. He actually once took a shot at a 750 lbs (340.9 kg) good morning, but had to drop the bar because the weights shifted on him. The only thing rivaling Randall's incredible feats of strength was the quantity of food he consumed. It was his belief that in order to increase his strength, he would have to increase his size, and this meant a significant increase in food. He structured his diet around four meals starting at 6:30 a.m., 11 :30 a.m., 4:30 p.m., and finally 9:30 p.m. The only food he would allow between meals was milk. On average, he consumed eight to ten quarts (7.26 to 9.08 L) a day along with 12 to 18 eggs. As mentioned, this was average! He stated it was not uncommon for him to drink two quarts (1.82 L) of milk for breakfast, along with 28 fried eggs and a loaf and a half of bread. He once consumed 19 quarts (17.25 L) of milk in one day, and 171 eggs in total over seven consecutive breakfasts! That's almost five gallons, or close to 15,000 calories and over 600 grams of protein in milk alone. He was known to virtually fill an entire cafeteria tray with rice and pork and consume it all at a single sitting. [Editors note: On one occasion, this resulted in a trip to the hospital. What happened is that by the time Randall got to the mess hall most of the food that he liked was gone - except for rice. So he ate a cafeteria tray full of rice which, not having been thoroughly cooked, swelled so much once Randall had eaten it that he had to have his stomach pumped.] In the photo above, Randall weighs 187 pounds, which is almost as low as he went before upping his food intake and altering his weight-loss training program. He added almost 40 pounds before he won the Mr. Universe contest. The training programs and the diet he used to trim down were at least as radical as the techniques he used to gain from 203 pounds to 342 pounds in just over 14 months. For example, during his weight-loss period he once trained for 81 hours in one week, and in the first 15 days of 1956 he did at least 5,000 sit-ups everyday. He realized that these procedures were potentially dangerous, and did not recommend them. Randall was discharged from the Marines on March 11, 1954 and tipped the scales at 342 lbs (155.5 kg). This was a gain of 139 lbs (63.18 kg) in just over 14 months. He continued to bring his weight up to 380 lbs (172.7 kg), when he made the following lifts: Press: 365 lbs (165.9 kg) for 2 reps 375 lbs (170.5 kg) for 1 rep Squat: 680 lbs (309.1 kg) Good Morning exercise: (Legs bent, back parallel to floor) 685 lbs (311.4 kg) Deadlift: 730 lbs (331.8 kg) for 2 reps 770 lbs (350 kg) for 1 rep Curl: 228 lbs (103.6 kg) Dumbell Bench Press: Pair of 220 lbs (100 kg) dumbells for 2 reps Supine Press: 482 lbs (219.1 kg) after 3 seconds pause at chest Decline Dumbell Press: Pair of 220 lbs (100 kg) dumbells for 1 rep 45 Degree Incline Clean and Press: 380 lbs (172.7 kg) for 2 reps 410 lbs (186.4 kg) for 1 rep [Ed. Note: This was probably a continental clean of some kind and not a power clean] Support weight at chest for 1/4 squats: 1320 lbs (600 kg) 1/4 squats: With weight well in excess of 2100 lbs (909.55 kg) These lifts were rivaling those of the phenomenal 1956 Olympic heavyweight weightlifting gold medalist, Paul Anderson (photo above). Randall stated that he brought his weight up to a final 401 lbs (182.3 kg), but was finding it difficult to focus strictly on his training. [Ed. Note: Not to mention the expense of his diet.] To this giant athlete, his quest for strength through sheer size was driven by the power of a willful mind resembling that of The Mighty Atom: What Goes Up Must Come Down! His "never say never " attitude was about to be put to the test. It was August of 1955 when he hit 401 lbs (182.3 kg) and decided he wanted to "look at life from the other side of the weight picture." Upon his decision to reduce his weight dramatically, he was met by some negative feedback, including some from authorities in the industry. Undaunted, Randall viewed the challenge methodically as he stated: Randall's strategy was basically to reverse all engines. Just as he gradually increased his calories by incrementally adding food to each meal, he did the opposite by slowly reducing the size of each meal until he settled into the following regimen: Breakfast 2 soft boiled eggs Plain pint (0.45 L) of skim milk Glass of orange juice Apple Lunch Salad, dates, nuts Supper Round steak Two vegetables Quart (0.91 L) skim milk with additional powdered milk Gelatine Coffee occasionally He adopted a system formatted similarly to one Vince Gironda used the next year, but Randall would be much more radical in his exercise regimen. He eliminated the starch and much of the fat from his diet and went very light on the lunch. His eating plan was primarily lean protein and some fruits and vegetables. Once again, Randall matched the dramatic reduction in calories with an equally phenomenal increase in his training. Repetitions jumped from three to five up to 12 to 15. His sets went from three to five and his repertoire of exercises went from six to 20. He claimed his sessions lasted from six to seven hours. He stated that he once trained 27 hours in two days, and 81 hours in one week. In his New Year's resolution for 1956, he vowed to do 5,000 sit-ups daily for 15 days straight. He feels the 75,000 sit-ups helped him reduce his waist to 33 inches (83.82 cm). Randall also incorporated a lot of running into his routine and by March 20, 1956, he weighed in at 183 lbs (83.18 kg). This was an amazing drop of 218 lbs (99.09 kg) in 32 weeks. Below are Bruce Randall's measurements at his various weights. He stated the measurements listed at 401 lbs (182.3 kg) were actually taken at a lower weight. Randall went on to compete in the Mr. America that year and placed thirteenth. His weight had gone from 183 lbs (83.18 kg) to 219 lbs (99.55 kg) for that event. What was amazing is that it was noted in Iron Man that after all the weight manipulations, there were no stretch marks or loose skin visible on his body at the Mr. America show. At six feet two inches tall (187.96 cm), 183 lbs (83.18 kg) was not an appropriate weight for him and most likely represented a very emaciated chronically over-trained state. He probably had little difficulty bringing his competition weight up to 219 lbs (99.55 kg). According to the November, 1957 issue of Muscle Power, he placed sixth a year later at 195 lbs (88.64 kg), 24 lbs (10.9 kg) lighter than the year before. Randall's off-season weight seemed to have settled between 230 lbs (104.5 kg) and 240 lbs (109.1 kg). He competed and won the 1959 NABBA Mr. Universe title at a body weight of 222 lbs (100.9 kg). Randall said it was unlikely that he'd bring his weight to such a size again, but would not totally rule the possibility out. His food bill was often over $100 a week and that wasn't cheap back in the mid-1950's. He did state, however, that if he did choose to do so, he felt he could reach 500 lbs (227.3 kg) in 18 months. Bruce Randall finished his revelations to Peary Rader in that May 1957 article with the following advice: It may have been the muscles of Bruce Randall that first drew the young Chicago native, Terry Strand, to go with such enthusiasm to see the 1950's physique star. However, it was Randall's nature that left so powerful an impression on Strand that 40 years later, Strand had exhausted all Iron Game avenues in order to ascertain the remaining legacy of the idol of his youth. Surely, many would be curious as to just what else the amazing drive of Bruce Randall brought him through the subsequent decades of his life. EXTRA INFO / PHOTOS / NEWSPAPER CLIPPINGS ABOUT BRUCE RANDALL Little story connecting bodybuilding legend Harold Poole (1943 - 2014) with Bruce Randall... Bruce Randalls's book: "The Barbell Way to Physical Fitness" (1970) There's a great quote from the book about succeeding with your exercise program: "TRIUMPH is just a little "TRY" with a little "UMPH" The following is an excerpt from the book about Bruce Randall: About Bruce Randall Bruce Randall is known as one of the World's most uniquely experienced experts in the field of physique development and weight reduction. As a youngster he dreamed the dream of many young boys of how wonderful it would be to become the strongest man in the world. The basic difference between Bruce and the average young boy is that he set out to try and do it! Summers during High School were spent at various types of hard physical work including jobs in lumber camps in Vermont, coal mines in Pennsylvania and shipping out to sea on a Merchant Marine freighter. Bruce's quest for a strong body took many different avenues, however, it was not until he entered the United States Marine Corps that he became aware of the wonders that weight training can accomplish. It became very apparent that the World's strongest men train with barbells, and in weight lifting as in boxing and wrestling there are various bodyweight divisions from 123 pounds to the heavyweight class. He began training at a bodyweight of 203 lbs. and that combined with the proper diet which was high in protein foods enabled him to build his bodyweight to 401 pounds in 21 months. He competed in weight lifting meets when in the Marine Corps and won the first meet he entered. Upon discharge Bruce found that in civilian life his food bill was often in excess of $100.00 per week. He frequently drank as many as 12 or more quarts of milk a day and once ate 28 eggs for breakfast. Although at 401 lbs. he was very strong indeed, he found it totally impractical to carry this kind of weight and decided to make a bodyweight reduction. With a different program of weight training and diet he made a bodyweight reduction of 218 lbs. in 32 weeks and weighed in at 183 lbs. Bruce decided to continue on in the physical development field and trained for the Mr. Universe Contest. He won this coveted title in London, England at a bodyweight of 222 lbs. The above has not been emphasized to demonstrate what Bruce Randall has accomplished in the BARBELL WAY TO PHYSICAL FITNESS but rather to exemplify what weight training can do for YOU!! On the pages of this book his "How to do it" programs are spelled out for you. This method is the true method of the champions. There are no secret formulas, no gimmicks and no short-cuts- only the common sense application of exercise and diet principals which, when followed, will work for you too! Newspaper Article from the 1970s which details Randall's book above... Mr Universe Contest (left to right): Reub Martin - Pierre Vandervondelen - Bruce Randall - Reg Park SOME MORE PHOTOS / NEWS ARTICLES... Billard Golden Triumph Barbells Bruce Randall - 1970 Newspaper Clipping - 28 Oct - 1967 Newspaper Ad - 27 Nov - 1969 Newspaper Ad - April 7 - 1976 Bruce Randall - Newspaper Article - Ex Tubby - Eyes Mr Universe Repeat Newspaper Article - 21 Feb - 1971 Newspaper Article - 31 March - 1968 Newspaper Article from 1971 on Bruce Randall * If anyone has any stories on Bruce Randall, please share them by commenting below.