Big Ramy Is an Egyptian IFBB Pro Bodybuilder Who Use to Work As Fisherman Before Starting Bodybuilding as a Profession
Mamdouh Mohammed Hassan Elssbiay, popularly known as Big Ramy, is an IFBB pro bodybuilder from Egypt who’s quite popular for steadily gaining on Phil Heath and other tops pro IFBB bodybuilders. Winner of 2020, Mr. Olympia Big Ramy is a behemoth of bodybuilding who made his IFBB Pro debut in 2013.
And, if you’re his fan or wondering what’s Big Ramy’s workout routine, diet plan, or supplementation, then keep reading.
About Big Ramy
Born on 16th September 1984, Egyptian acknowledged Mamdouh Elssbiay, popularly known as Big Ramy, first went to Kuwait for a fish occupation before entering professional bodybuilding. However, he’s one of the astounded pro bodybuilders with the rapid rise to fame within three years of training.
Growing up in an underdeveloped area of Egypt, Big Ramy has spent most of his years working in Kuwait as a fisherman or waiter for a living. And, later he decided to attend the Oxygen Gym in Kuwait on his whim of simply improving his physique and later took bodybuilding seriously because of his serious growth.
![big ramy workout routine](/wp-content/uploads/2021/07/big-ramy-workout-routine.jpg")
Big Ramy’s Workout Routine
Below is one of Big Ramy’s workout routine that consists of five-day sessions:
Day 1: Back
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldown (Reversed Grip) | 4 | 10 – 12 |
| Seated Cable Rowing | 4 | 10 – 12 |
| T – Bar Rowing | 4 | 10 – 12 |
Day 2: Arm
| Exercise | Sets | Reps |
|---|---|---|
| Triceps Pushdowns | 4 | 10 – 12 |
| 1 – Arm DB Extensions | 4 | 10 – 12 |
| Triceps Rope Pushdowns | 4 | 12 – 15 |
| DB Hammer Curls | 4 | 10 – 12 |
| Preacher Curls | 4 | 10 – 12 |
| Rope Curls | 4 | 12 – 15 |
Day 3: Chest
| Exercise | Sets | Reps |
|---|---|---|
| Incline BB Press | 4 | 12 |
| Incline DB Flys | 4 | 12 |
| Flat BB Press | 4 | 12 |
| Seated Machine Press | 4 | 12 |
| Cable Crossovers | 3 | 15 |
Day 4: Leg
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions | 4 | 12 |
| BB Back Squats | 4 | 20 |
| Leg Press | 4 | 10 |
| Smith Machine Squats | 5 | 15 |
Day 5: Shoulder
| Exercise | Sets | Reps |
|---|---|---|
| Seated DB Press | 3 – 4 | 8 – 12 |
| Side DB Lateral Raises | 3 – 4 | 10 – 12 |
| DB Rear Deltoid Raises | 3 – 4 | 10 – 12 |
| BB Shrugs | 3 – 4 | 8 – 12 |
Day 6 & 7: Rest Day
Big Ramy’s Diet Plan
Here’s one of the high protein diet plans of Big Ramy:
Meal 1:
- Egg Whites – 12
- Whole Eggs – 3
- Sweet Potato – 8 Oz
Meal 2:
- Rice – 5 Oz
- Chicken Breast – 8 Oz
Meal 3:
- Protein Shake
Meal 4:
- Whole Eggs – 4
- Sweet Potato – 8 Oz
Meal 5:
- Chicken Breast – 8 Oz
- Brown Rice – 1 Cup
- Sliced Pineapple – 1
Meal 6:
- Salmon – 10 Oz
- White Rice – 1/ 2 Cup
Meal 7:
- Steak – 10 Oz
- Green Salad
Meal 8:
- Protein Shake
- Peanut Butter – 2 Tbsp
Big Ramy’s Supplement Stack
- Whey Protein
- Pre-workout
Physical Statistics of Big Ramy
- Height – 5 Feet & 9 Inch
- Weight – 295 to 310lbs (133.8 to 140.6 kg)
Olympia Results
- 2020 – Placed 1st (Mr. Olympia – IFBB)
- 2018 – Placed 6th (Mr. Olympia – IFBB)
- 2017 – Placed 2nd (Mr. Olympia – IFBB)
- 2016 – Placed 4th (Mr. Olympia – IFBB)
- 2015 – Placed 5th (Mr. Olympia – IFBB)
- 2014 – Placed 7th (Mr. Olympia – IFBB)
- 2013 – Placed 8th (Mr. Olympia – IFBB)
Wrapping Up
Mamdouh Elssbiay, nicknamed Big Ramy, is one of the rising bodybuilding stars who has gone through hardships in his life like other pro bodybuilders. However, if you’re his fan and have questions like what’s Big Ramy’s workout routine or what’s his diet plan, then here we’ve mentioned one of his workout routines and diet plan. We hope it proves helpful. Good luck!
