Big Ramy Diet Plan and Workout Routine

Table of Contents

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 2013 and 14, he won his professional bodybuilding competitions, the New York Pro Shows. He won the Arnold Classic Brazil 2015 and 5th place at the Olympia 2015 in the Men’s Open Bodybuilding.

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

At the Arnold Classic USA 2023, Big Ramy got 4th place in the Men’s Open Bodybuilding Category against Samson Dauda, Nick Walker, and Andrew Jacked.

Big Ramy Diet Plan

Big Ramy Diet Diet Plan and Workout Routine
via big ramy instagram

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 diet chart
via big ramy instagram

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. 

He also said he was drinking plenty of water and taking supplements to help him recover from his workouts and build muscle.

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
  • Oatmeal
  • Berries
  • Nuts

Big Ramy Meal 2

  • Chicken breast 250 g
  • Brown rice 200 g
  • Vegetables
  • Protein shake  

Big Ramy Meal 3 

  • Salmon
  • Sweet potato
  • Asparagus
  • Steak
  • Potatoes
  • Broccoli
  • Protein shake

Big Ramy Meal 4

  • Protein Shake 
  • Salad 

Big Ramy Meal 5

  • Chicken breast 200 g
  • Brown rice 1 cup

Big Ramy Meal 6

  • Fruit
  • Nuts
  • Yogurt
  • 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

big ramy supplements
via big ramy instagram

Big Ramy Labs is a supplement company founded by two-time Mr. Olympia Big Ramy. The company’s first product line, Red Rex, was launched in October 2022 at the Dubai Muscle Show

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.

big ramy calories
via big ramy instagram

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 Press4 Sets x 12 Reps
Incline Dumbbell Flyes4 Sets x 12 Reps
Flat Bench Barbell/Dumbbell Press4 Sets x 12 Reps
Seated Machine Press4 Sets x 12 Reps
Cable Crossovers3 Sets x 15 Reps

Tuesday: Legs Workout

Leg Extensions4 sets x 12 reps
Squats4 sets x 20 reps
Leg Press4 sets x 10 reps
Machine Squats5 sets x 15 reps

Wednesday: Shoulders Workout

Seated Dumbbell Press3-4 Sets x 8-12 Reps
Standing Dumbbell Lateral Raise3-4 Sets x 10-12 Reps
Dumbbell Rear Delt Raise3-4 Sets x 10-12 Reps
Barbell/Dumbbell Shrugs3-4 Sets x 8-12 Reps

Thursday: Back Workout

Machine Rows4-5 Sets x 5 Reps
One-Arm Dumbbell Rows4-5 Sets x 15 Reps
Seated Cable Rows4-5 Sets x 15 Reps
Lat Pulldowns to the Front4-5 Sets x 15 Reps
Lat Pulldowns to the Rear4-5 Sets x 15 Reps

Friday: Arms Workout

Straight Bar Pushdowns4 Sets x 12 Reps
One-Arm Dumbbell Extensions4 Sets x 12 Reps
Rope Pushdowns4 Sets x 15 Reps
Hammer Curls4 Sets x 12 Reps
Preacher Curls4 Sets x 12 Reps
Rope Curls4 Sets x 12 Reps

Saturday and Sunday: Rest

  • Rest and Recovery
Share, if you would like!
Tikkay Khan
Tikkay Khan is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.

Table of Contents

Fact Checked

Get accurate and credible information from our expert-written and fact-checked article. With reference links to peer-reviewed studies, you can trust the information provided.

Our team of experts ensure the highest standard of information for your benefit. Read now!