Mamdouh Mohammed Hassan Elssbiay, known as Big Ramy, is an Egyptian pro bodybuilder who has won the Olympia titles twice in 2020 and 2021. He is the first Egyptian to win the title twice.
Big Ramy was born in Baltim, Egypt, in 1984. He began training in the gym at age 20 and quickly rose through the ranks of the sport.
In 2016, Big Ramy got 4th place at the Olympia after competing against Phil Heath, Shawn Rhoden, and Dexter Jackson. Big Ramy won the Olympia titles in 2020 and 2021 and became the first Egyptian to win the Olympia title ever.
In 2022, he competed at the Olympia 2022 to defend his title, but he could not protect his title as he got 5th place after competing against Hadi Choopan, Derek Lunsford, Nick Walker, and Brandon Curry.
Big Ramy Diet Plan
Big Ramy follows a high-protein, low-carb diet. He eats 6-8 meals daily, each consisting of a protein source, a complex carbohydrate, and a healthy fat. His favorite protein sources include chicken, fish, beef, and eggs. He also eats a lot of fruits and vegetables.
Check: Rich Piana Diet Plan
Big Ramy eats every 2-3 hours. He makes sure to eat a balanced meal each time he eats. He also drinks plenty of water throughout the day.
Big Ramy Meal Plan
Big Ramy said that he was eating 6-8 meals per day, and each meal consisted of a protein source, a complex carbohydrate, and a healthy fat.
Here is the meal plan for the two times Mr Olympia Big Ramy.
Big Ramy Meal 1
- 12 egg whites
- 3 whole eggs
- Sweet potato
Big Ramy Meal 2
- Chicken breast 250 g
- Brown rice 200 g
- Protein shake
Big Ramy Meal 3
- Sweet potato
- Protein shake
Big Ramy Meal 4
- Protein Shake
Big Ramy Meal 5
- Chicken breast 200 g
- Brown rice 1 cup
Big Ramy Meal 6
- Protein bar
- Green tea
Big Ramy shared a photo of his snacks on his Instagram Account, which consisted of fruit, nuts, yogurt, and protein shakes. He also said that he was eating a lot of healthy snacks to help him stay energized throughout the day.
Big Ramy Supplements
Red Rex includes a whey isolate protein and a weight gainer. The company plans to release additional products in the future.
Big Ramy Labs is not the first supplement company to be founded by a Mr. Olympia winner. Other Mr. Olympia winners who have started supplement companies include Ronnie Coleman, Jay Cutler, Dexter Jackson, and Lee Haney.
How Big Ramy Labs will perform in the competitive supplement market remains to be seen. However, the company has a strong foundation with Big Ramy’s name recognition and commitment to quality products.
Big Ramy Workout Routine
When Big Ramy began his journey in weightlifting, he found inspiration in the massive size and dense muscle mass of Dorian Yates.
Like Yates, Big Ramy incorporates high-intensity training into his workout routine, aiming each muscle group from different angles for complete stimulation.
He has developed a near-perfect, massive, and aesthetically pleasing physique, with a wide back and a coveted V-taper.
During his preparation for the 2021 Mr. Olympia, under the guidance of his trainer Ahmad Alaqi, Big Ramy followed a grueling workout routine.
He trained every day, dedicating each session to a different muscle group. The physique he showcased on the Mr. Olympia stage was awe-inspiring, combining immense size with remarkable definition.
Big Ramy trains at the world-renowned Oxygen gym, mentored by his coach Ahmad Alaqi. He follows a five-day-per-week training schedule, hitting each muscle group only once weekly.
The workout split for Big Ramy’s week is as follows:
Monday: Chest Workout
|Incline Barbell or Machine Press||4 Sets x 12 Reps|
|Incline Dumbbell Flyes||4 Sets x 12 Reps|
|Flat Bench Barbell/Dumbbell Press||4 Sets x 12 Reps|
|Seated Machine Press||4 Sets x 12 Reps|
|Cable Crossovers||3 Sets x 15 Reps|
Tuesday: Legs Workout
|Leg Extensions||4 sets x 12 reps|
|Squats||4 sets x 20 reps|
|Leg Press||4 sets x 10 reps|
|Machine Squats||5 sets x 15 reps|
Wednesday: Shoulders Workout
|Seated Dumbbell Press||3-4 Sets x 8-12 Reps|
|Standing Dumbbell Lateral Raise||3-4 Sets x 10-12 Reps|
|Dumbbell Rear Delt Raise||3-4 Sets x 10-12 Reps|
|Barbell/Dumbbell Shrugs||3-4 Sets x 8-12 Reps|
Thursday: Back Workout
|Machine Rows||4-5 Sets x 5 Reps|
|One-Arm Dumbbell Rows||4-5 Sets x 15 Reps|
|Seated Cable Rows||4-5 Sets x 15 Reps|
|Lat Pulldowns to the Front||4-5 Sets x 15 Reps|
|Lat Pulldowns to the Rear||4-5 Sets x 15 Reps|
Friday: Arms Workout
|Straight Bar Pushdowns||4 Sets x 12 Reps|
|One-Arm Dumbbell Extensions||4 Sets x 12 Reps|
|Rope Pushdowns||4 Sets x 15 Reps|
|Hammer Curls||4 Sets x 12 Reps|
|Preacher Curls||4 Sets x 12 Reps|
|Rope Curls||4 Sets x 12 Reps|
Saturday and Sunday: Rest
- Rest and Recovery