Big Ramy Diet and Workout Plan
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Mamdouh ‘Big Ramy’ Elssbiay is an IFFB professional bodybuilder from Alxandria, Egypt.Big Ramy known for his gient size and insane physique. Growing up in a poor area of Egypt, Before bodybuilding, He was trained as a fisherman. He accepted their challenge, competing in the 2012 Amateur Olympia in Kuwait City and winning easily. Big Ramy won several major competitions and came 4th at Mr Olympia.In this post we will see Big Ramy Diet and Workout.

There are lot of people in world who dream to be a famous bodybuilder and they really work hard for achieve it. These people often have their idols who they look upto for inspiration. Big ramy is one of such inspiring bodybuilders for whom.let’s see the Big Ramy Stats and the Big Ramy achievements.

Big Ramy Body Measurement

Big Ramy Body Measurement

Big Ramy Weight is 310 lbs / 135 kg. And BIg Ramy Height is  5’9 ( 165 m ).

  • Height                 –               5’9 ( 165 m )
  • Weight                –               310 lbs / 135 kg.
  • Chest                   –               54 inches
  • Biceps                  –              22 inches
  • Waist                   –              30 inches

Big Ramy Achievements

Big Ramy Achievements

  • 2012 Kuwait Golden Cup – 1st.
  • 2012 Amateur Olympia – 1st.
  • 2013 New York Pro Championship – 1st.
  • 2013 Mr. Olympia – 8th.
  • 2014 New York Pro Championship – 1st.
  • 2014 Mr. Olympia – 7th.
  • 2015 Arnold Classic Brazil – 1st.
  • 2015 Mr. Olympia – 5th.
  • 2015 Arnold Classic Europe – 4th.
  • 2015 EVLS Prague Pro – 2nd.
  • 2016 Mr. Olympia – 4th.
  • 2016 Arnold Classic Europe – 2nd.
  • 2016 IFBB Kuwait Pro – 1st.
  • 2016 EVLS Prague Pro – 2nd.
  • 2017 Mr. Olympia –2nd.
  • 2018 Mr.Olympia –5th.

Above chart is all tell about Big Ramy Achievement. If we want to have a well physique body then we need to concentrate in our diet and workout plan. Big Ramy follow his diet plan and workout plan very strictly. At the age of 18 he started gym and gaining muscle and weight. so if you want do a big then follow diet plan and workout plan like Big Ramy.

Big Ramy Diet 

Big Ramy Diet Plan

Meal no. 1

  • 12 egg whites
  • 3 whole eggs
  • 8 oz sweet potato.

Meal no. 2

  • 5 oz of rice
  • 8 oz chicken breast.

Meal no. 3

  • Protein shake.

Meal no. 4

  • 4 whole eggs
  • 8 oz sweet potato.

Meal no. 5

  • 8 oz chicken breast
  • 1 cup brown rice
  • 1 cup sliced pineapple.

Meal no. 6

  • 10 oz salmon
  • 1/2 cup cooked white rice.

Meal no. 7

  • 10 oz steak Green salad.

Meal no.8 ( Midnight )

  • Protein shake
  • 2 tbsp peanut butter

In Big Ramy diet we see that protein , carbs and fat also included , Diet has chicken, eggs , salad, protein shake, peanut butter, brown rice So guys these are some information about Big Ramy diet plan if you want try above meals so you can adjust according to your weight.

If we have to build a strong physical body then diet is not enough we have to do more exercise and follow it 7 days of week, So now i will tell you about the Workout plan of Big Ramy.

Above chart all tell about Big Ramy diet . you can follow this diet according to your weight. Now see that how Big Ramy muscle create. Big Ramy workout. Big Ramy exercise routine. all about Big Ramy bodybuilding.

Big Ramy Workout

Big Ramy Workout

Day – 1

Big Ramy’s Back workout below.

  • Reverse Grip Lat Pulldown
  • Seated Cable Row
  • Barbell or T Bar Row

Day – 2

Big Ramy’s Arm workout below.

Similar to the way he trains his back, Big Ramy pushes his arm training.. He focuses on the form while using heavy weights for both bicep and tricep workouts. It is very important for him to maintain a proper position on each set, to avoid injury the best he can.

Day – 3

Big Ramy’s Triceps workout below.

  • Bar Pushdown – 4 sets & 10-12 reps
  • One Arm Dumbbell Extension – 4 sets & 10-12 reps
  • Rope Pushdown – 4 sets & 12-15 reps

Day – 4

Big Ramy’s Biceps workout below.

  • Hammer Curl – 4 sets & 10-12 reps
  • Preacher Curl – 4 sets & 10-12 reps
  • Rope Curl– 4 sets & 12-15 reps

Day – 5

Big Ramy’s Leg workout below.

  • Leg Extensions
  • Squats
  • Leg Presses
  • Machine Squat

As we see you need to work hard to achieve bodybuilding like Big Ramy. So his diet plan and his workout plan inspire and motivate us.

Social Media Profile

Big Ramy Instagram Profile/Id

So friend above plan is all about the Workout of Big Ramy. and i’m sure you also read the diet plan of Big Ramy.

I hope you get something from this post so thank you for the visit the website. stay safe.

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