Big Ramy Workout and Diet
Bodybuilder
Big Ramy is the stage name of the Egyptian bodybuilder Mamdouh Elssbiay. He grew up in a poor area of Egypt and worked as a fisherman before moving to Kuwait in 2009 to train as a bodybuilder. Ramy earned his pro card in 2012 after winning the Amateur Olympia. He went on to win his debut appearance at the IFBB Pro in New York the following year. Ramy has competed in and won many bodybuilding contests around the world, most notably winning the 2020 and 2021 Mr Olympia. He has an endorsement deal with GAT nutrition. Ramy has millions of followers on social media. He is 5 feet, 10 inches tall and weighs about 295 lbs. for competition with 4% body fat.
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Big Ramy’s Diet
Diet Summary
When Ramy got started in bodybuilding, he weighed less than 200 lbs. Just 2 years later at his first Amateur Olympia, he weighed 286 lbs., and today he hovers around 300 lbs. He has to eat a lot to maintain that much muscle and consumes 4,000 calories per day spread out over 5-7 meals. He weighs and measures his food and counts macros. Protein is of course extremely important and he eats a lot of it: about 350 g per day. As for the rest of his diet, he eats clean, consuming plenty of veggies and rice. He has at least a couple of protein shakes every day and lots of water.
Estimated Macros
Medium-High Protein
Low-Medium Fat
Variable Carb
Diet Details
Protein Power
Ramy consumes a massive amount of protein every day. He recommends getting at least 1 g per pound of bodyweight, and he often has 2 g per pound.
Carb Cycling
To fuel his workouts, Ramy cycles his carbs, sometimes consuming as much as 1,000 g on leg day, down to ‘just’ 300-400 on a rest day, all the way down to < 50 g to promote ketosis. He recommends carb cycling for those who have hit a fat loss plateau.
Eating Is a Full-Time Job
To maintain those massive muscles, Ramy must eat every couple of hours. He even has a protein shake in the middle of the night
What to Eat
- Egg whites/eggs
- Oatmeal
- Chicken breast
- Tuna
- Salmon
- Steak
- Ground beef
- Olive oil
- Coconut oil
- Rice
- Sweet potatoes
- Avocadoes
- Salads
- Veggies
- Whey protein
- Peanut butter
- Water
What to Avoid
- Alcohol
- Empty-calorie foods
- Fried foods
- Refined sugar
- Processed foods
- Junk food
- Artificial additives
Ramy on his massive caloric needs
‘I always eat at least 5 meals per day. Most days, I’ll eat 6 or 7.’
Ramy on the importance of carbs for bodybuilders
‘Carbohydrates keep the muscle full and fuel intense training.’
Ramy on how to save on groceries
‘I buy in bulk and try to stock up during off-season whenever possible. I recommend all bodybuilders purchase a deep freezer!’
Big Ramy’s Workout Routine
Workout Routine
From Fisherman to Fitness Freak
Ramy worked as a fisherman, and continued to do so after moving to Kuwait before discovering bodybuilding.
Genetic Jackpot
Ramy put on a massive amount of muscle in just 2 years. Genetic gifts and hard work quickly paid off.
Oxygen Gym
On a rare day off from work, Ramy paid a visit to the (in)famous Oxygen Gym in Kuwait City where owner Bader Bodai encouraged him to train for competition.
Helping Hand
Trainer and IFBB Pro Dennis James took Ramy under his wing and helped him get ready for competition.
Daily Dose
Ramy works out more or less every day, taking the weekend off to recover. He spends about an hour and a half to two hours training each day.
Classic Split
Ramy’s training approach involves focusing on one body part each day.
Progressive Work
Ramy uses a progressive method in his weight training. Each week, he’ll decrease reps while increasing weight. He credits this regimen to growing his huge back.
Exercise Style
A Big Ramy Routine According to Muscle & Fitness
- Monday: Chest
- Tuesday: Legs
- Wednesday: Delts
- Thursday: Back
- Friday: Arms
Sample Back Workout
- Machine row: 15, 12, 10, 8, 6 reps
- Single-arm dumbbell row: 15, 12, 10, 8, 6 reps
- Lat pulldown to front: 15, 12, 10, 8, 6 reps
- Lat pulldown to rear: 15, 12, 10, 8, 6 reps
- Seated cable row: 15, 12, 10, 8, 6 reps
Ramy on the importance of holding a contraction
‘I make sure I finish each rep and tense hard.’
Ramy’s trainer on his progressive approach to training
‘We vary the rep range from 15 to 6. Each week, we decrease the number of reps.’
Ramy on his secret to ripped quads
‘Holding the top of leg extension reps is very important.’
Big Ramy’s Supplements
Whey Protein
Ramy gets some of his massive protein needs in liquid form, in the form of Enhanced Labs Whey Protein. He’ll have 1-2 per day, including 1 in the middle of the night to stave off muscle loss.
Carbohydrate Powder
To help make his calorie counts on his bulking days, Ramy takes CarbTech carbohydrate powder because it is easy to digest.
Coconut Oil
Coconut oil is one of Ramy’s go-tos. Coconut oil is high in MCTs that encourage fat-burning, is antimicrobial, cuts hunger, and is good for skin too.
Big Ramy’s Lifestyle
Hardworking Guy
Ramy’s family fished for a living, something he had to do starting at age 8. He originally went to Kuwait to fish, not to train.
Dashed Dreams
In 2020 just days before the Europe Pro in Spain, Ramy tested positive for Covid-19 and was forced to withdraw from the competition.
Dream Come True
Ramy says winning the Mr Olympia contest was surreal, and it took some time for the truth to sink in.
In Good Company
Ramy trains at the Oxygen Gym in Kuwait, where lots of other bodybuilder pros train, including Roelly Winklaar and Brandon Curry. It’s also where Reagan Grimes said he had lie to escape from
TMI
Ramy secretly married a second wife, which his first wife found out about via social media. He is Muslim, which allows for polygamy.
Not Natty
Given his incredible growth in such a short amount of time, very few people believe that Ramy’s massive muscles are natural.
Ramy on his life as a fisherman
‘I am 8 years old, and I’m going with my family every summer…fishing from the sea. It was work for the family. It wasn’t fun times. You have to work.’
Ramy on Covid derailing competitions
‘I am devastated with this news as this is completely out of my control and it is the 2nd preparation I lose because of this virus.’
Ramy on winning Olympia
‘For the first 3 days after the show, I would wake up and it would feel like a dream.’
Ramy on bodybuilding competitions
‘I love this game from the beginning and I always tried to bring my best.’
Ramy on coming in 5th at the 2022 Mr Olympia
‘I will do my best, like I have done my whole life, to be #1 again.’
Recommended Products
Enhanced Carbtech Carbohydrate Powder
Enhanced Hydrolyzed Whey Protein
GAT Supplements
