Ramon Rocha Queiroz is a classic physique competitor who has made a name for himself in bodybuilding with his amazing physique and exceptional gains in lean muscle mass.
With a nutrition plan that is the soul of his success, Ramon has set himself apart from the competition, and his meal plan is a topic of interest for those who want to build lean muscle like a pro.
Here we will discuss the specifics of Ramon Dino’s diet plan and how it can help you achieve your fitness goals.
The Role of Nutrition and Diet in Building Muscles
When it comes to building lean muscle, Diet and Nutrition are keys. It is calculated that 80% of your results in the gym come from what you put into your body.
A strong workout routine is important, but it will only be easy to see your desired results with the right nutrition plan. That’s why it’s crucial to understand the dietary habits of successful classic physique competitors like Ramon Dino.
Ramon Dino’s Meal Plan
Ramon Dino’s meal plan consists of a balanced diet of protein, carbohydrates, and healthy fats. He starts his day with eggs, which deliver a great source of protein and healthy fats, followed by a banana, which provides a quick energy source.
He opts for avocados, yams, brown rice, and lean meats like chicken and turkey for lunch and dinner. He also includes omega-3-rich fish and leafy greens for added nutrients.
One of the benefits of his meal plan is that it is easy to stick to, even for someone who is always on the go.
By meal planning, he saves time in the kitchen and can allocate that time to his workout routine. When traveling, he either avails of a meal-prep service or tries to find the healthiest option available.
The Benefits of Ramon Dino’s Diet Plan
Eating a diet similar to Ramon Dino has many benefits, including:
Increased Energy Levels
The combination of protein, carbohydrates, and healthy fats in Ramon Dino’s meal plan provides a steady energy source throughout the day.
Improved Muscle Recovery
The body has the nutrients it needs to recover and build muscle by consuming protein and carbohydrates after a workout.
Improved Heart Health
Omega-3-rich fish, avocados, and leafy greens all have heart-healthy properties, which can lower the risk of heart disease.
Improved Digestion
The fiber in foods like yams and leafy greens can help improve digestion and keep the body running smoothly. Building Muscles is about much more than just working out in the gym.
Nutrition plays a vital role in achieving the results you want, and Ramon Dino’s diet plan is a great example of how to do it right.
By including eggs, bananas, avocados, yams, brown rice, lean meats, omega-3-rich fish, and leafy greens in your diet, you, too, can build lean muscle and improve your overall health.
Ramon Dino Workout Routine
Ramon Dino follows a simple yet intense workout routine to sculpt his physique. His training approach involves using heavy weights, incorporating high volume, and minimizing rest periods between exercises to maximize intensity.
One of Ramon’s key principles is targeting and isolating each muscle group to ensure the complete development of his physique.
He recognizes the importance of compound movements such as deadlifts, bench presses, and rows for improving muscle coordination and functional strength.
Additionally, he incorporates isolation exercises to enhance muscle definition and add finer details to his physique.
During the off-season, Ramon Dino focuses on weight training to build muscle mass. However, his training regimen prioritizes getting shredded while maintaining muscle mass when preparing for competitions.
This involves incorporating cardio exercises to enhance fat loss while preserving his hard-earned muscle.
Ramon Dino follows a well-structured training split, dedicating specific sessions to arms, legs, shoulders, back, and chest.
These sessions comprise a combination of isolation and compound movements, utilizing both free weights and machines.
When using machines, the weights move along a fixed trajectory, reducing the need for excessive control and minimizing the risk of injury.
As Ramon is at a critical stage in his professional bodybuilding career, he cannot afford to waste time recovering from injuries if they occur.
By adhering to his intense and well-rounded workout routine, Ramon Dino continues progressing in his bodybuilding journey, striving for optimal muscle development and achieving his competitive goals.
Monday: Shoulder Workout
| Machine Incline Overhead Press | 4 Sets of 8-12 Reps |
| Dumbbell Lateral Raises | 4 Sets of 8-12 Reps |
| Machine Lateral Raises | 4 Sets of 8-12 Reps |
| Barbell Front Raises | 4 Sets of 8-12 Reps |
| Reverse Pec Deck Flyes | 4 Sets of 8-12 Reps |
| Lying Machine Rear Delt Flyes | 4 Sets of 8-12 Reps |
Tuesday: Leg Workout
| Leg Extensions | 4 Sets of 8-12 Reps |
| Unilateral Hip Press | 4 Sets of 8-12 Reps |
| Leg Press | 4 Sets of 8-12 Reps |
| Belt Squats | 4 Sets of 8-12 Reps |
Wednesday: Chest and Back Workout
| Pec Deck Flyes | 4 Sets of 8-12 Reps |
| Machine Chest Press | 4 Sets of 8-12 Reps |
| Machine Bench Press | 4 Sets of 8-12 Reps |
| Pec Deck Flyes | 4 Sets of 8-12 Reps |
| Lat Pulldowns | 4 Sets of 8-12 Reps |
| Chest Supported Rows | 4 Sets of 8-12 Reps |
| Seated Rows | 4 Sets of 8-12 Reps |
Thursday: Arms Workout
| Prone Incline Biceps Curls | 4 Sets of 8-12 Reps |
| Seated Incline Dumbbell Curls | 3 Sets of 8-12 Reps |
| Machine Preacher Curls | 3 Sets of 8-12 Reps |
| Banded Triceps Pushdowns | 3 Sets of 8-12 Reps |
| Triceps Dip Press | 3 Sets of 8-12 Reps |
| Overhead Cable Triceps Extensions | 3 Sets of 8-12 Reps |
Friday: Back Workout
| Incline One-Arm Dumbbell Rows | 3 Sets of 8-12 Reps |
| Bent Over Barbell Rows | 3 Sets of 8-12 Reps |
| Seated Machine Rows | 3 Sets of 8-12 Reps |
| Cable Seated Rows | 3 Sets of 8-12 Reps |
| Wide Grip Lat Pulldown | 3 Sets of 8-12 Reps |
| Chest Supported Rows | 3 Sets of 8-12 Reps |
Saturday: Cardio
- Running
- Cycling
- Swimming
Sunday: Rest
- Rest and Recovery