Ramon Dino Diet Plan and Workout Routine

"All About the Nutrition, Diet and Workout Routine of Ramon Dino."

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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

ramon dino diet plan
via ramon dino instagram

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

ramon dino protein powder
via ramon dino instagram

Eating a diet similar to Ramon Dino has many benefits, including:

Increased Energy Levels

ramon dino meal plan
via ramon dino instagram

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.

Ramon Dino Workout
via ramon dino instagram

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.

Ramon Dino training
via ramon dino instagram

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 Press4 Sets of 8-12 Reps
Dumbbell Lateral Raises4 Sets of 8-12 Reps
Machine Lateral Raises4 Sets of 8-12 Reps
Barbell Front Raises4 Sets of 8-12 Reps
Reverse Pec Deck Flyes4 Sets of 8-12 Reps
Lying Machine Rear Delt Flyes4 Sets of 8-12 Reps

Tuesday: Leg Workout

Leg Extensions4 Sets of 8-12 Reps
Unilateral Hip Press4 Sets of 8-12 Reps
Leg Press4 Sets of 8-12 Reps
Belt Squats4 Sets of 8-12 Reps

Wednesday: Chest and Back Workout

Ramon Dino Chest Workout Routine
via ramon dino instagram
Pec Deck Flyes4 Sets of 8-12 Reps
Machine Chest Press4 Sets of 8-12 Reps
Machine Bench Press4 Sets of 8-12 Reps
Pec Deck Flyes4 Sets of 8-12 Reps
Lat Pulldowns4 Sets of 8-12 Reps
Chest Supported Rows4 Sets of 8-12 Reps
Seated Rows4 Sets of 8-12 Reps

Thursday: Arms Workout

Ramon Dino Arm Workout
via ramon dino instagram
Prone Incline Biceps Curls4 Sets of 8-12 Reps
Seated Incline Dumbbell Curls3 Sets of 8-12 Reps
Machine Preacher Curls3 Sets of 8-12 Reps
Banded Triceps Pushdowns3 Sets of 8-12 Reps
Triceps Dip Press3 Sets of 8-12 Reps
Overhead Cable Triceps Extensions3 Sets of 8-12 Reps

Friday: Back Workout

Incline One-Arm Dumbbell Rows3 Sets of 8-12 Reps
Bent Over Barbell Rows3 Sets of 8-12 Reps
Seated Machine Rows3 Sets of 8-12 Reps
Cable Seated Rows3 Sets of 8-12 Reps
Wide Grip Lat Pulldown3 Sets of 8-12 Reps
Chest Supported Rows3 Sets of 8-12 Reps

Saturday: Cardio

  • Running
  • Cycling
  • Swimming

Sunday: Rest

  • Rest and Recovery
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Tikkay Khan
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