The story, background, and achievements of Big Ramy
Big Ramy, an Egyptian IFBB pro bodybuilder, swiftly ascended to bodybuilding stardom, culminating in securing the Mr. Olympia title in 2020. He clinched another Mr. Olympia win the subsequent year, making him a two-time champion of the sport’s most prestigious accolade. His extraordinary muscle mass and unwavering determination have cemented his status as a formidable competitor within the bodybuilding community.
Below is a comprehensive overview of his profile, statistics, biography, training routine, and dietary plans.
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Full Name: Mamdouh “Big Ramy” Elssbiay (IFBB Pro Bodybuilder) |
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| Weight | Height | Date Of Birth |
| 300 lbs. | 6’0” | 09/16/1984 |
| Division | Era | Nationality |
| Open | 2010 | Egyptian |
Big Ramy’s Biography
Mamdouh ‘Big Ramy’ Elssbiay hails from Alexandria, Egypt. As an IFBB professional bodybuilder, his rapid ascent to prominence began when he earned his pro card in less than three years of training, a feat that typically takes competitors many years to achieve.
Growing up in a poor area of Egypt, Mamdouh worked as a fisherman in Kuwaiti waters. On a whim, he decided to visit ‘Oxygen Gym’ in Kuwait, a renowned bodybuilding gym in the region. His immediate affinity for bodybuilding, along with his perfect genetics for the sport, accelerated his muscle mass gains, revealing his true potential.
With encouragement from his friends, Big Ramy began competing in bodybuilding contests. In 2012, he participated in and won the Amateur Olympia in Kuwait City, earning his Pro Card. Since then, he has been a steady force in the bodybuilding world.
Big Ramy debuted as an IFBB Pro at the New York Pro in 2014, claiming victory. Over the years, he won several major competitions, culminating in a first-place finish at the 2020 Mr. Olympia, solidifying his legacy. He is widely respected and admired in the bodybuilding community.
Training Regimen
To maintain and build such immense muscle mass, Big Ramy engages in intense training sessions. Unlike some bodybuilders like Mike Mentzer, who advocate for low volume and extremely high intensity sets, Big Ramy prefers higher rep ranges in his sets while still lifting heavy weights. Here’s a glimpse into some of Big Ramy’s workouts that contribute to his massive physique.
Workouts
Big Ramy performs 4-5 sets per exercise and targets 8-15 reps. He utilizes a pyramid approach, increasing weight with each set while decreasing repetitions as necessary. Rest between sets is crucial.
Here are a few samples of Big Ramy’s workouts to help illustrate how he effectively targets his muscle groups.
Back Workout
- Reverse Grip Lat Pulldown, 4 sets, 10 reps
- Seated Cable Row, 4 sets, 8-12 reps
- Barbell Or T-Bar Row, 4 sets, 10-12 reps
Triceps
- Bar Pushdown, 4 sets, 10-12 reps
- One-Arm-Dumbbell Extension, 4 sets, 10-12 reps
- Rope Pushdown, 4 sets, 12-15 reps
- Biceps
- Hammer Curl, 4 sets, 10-12 reps
- Preacher Curl, 4 sets, 10-12 reps
- Rope Curl, 4 sets, 12-15 reps
Leg Workouts
- Leg Extensions, 4 sets, 10-12 reps
- Squat, 4 sets, 5-8 reps
- Leg Press, 4 sets, 10 reps
- Machine Squat, 4 sets, 8-10 reps
Despite appearing straightforward, these exercises involve moving incredibly heavy weights. Check out YouTube for some of his workouts to witness their intensity firsthand.
Big Ramy’s Diet
Big Ramy follows a nutritious diet, essential for his shredded competition-ready physique. Despite maintaining low body fat levels, he consumes significant daily calories to preserve his muscle mass. His diet includes quality proteins, carbs, and fats, aiming for 3,858 calories per day.
Here is a breakdown of a typical day’s meals for Big Ramy:
Meal 1
- 12 egg whites
- 3 whole eggs
- 8 oz sweet potato
Meal 2
- 5 oz of rice
- 8 oz chicken breast
Meal 3
- Protein shake
Meal 4
- 4 whole eggs
- 8 oz sweet potato
Meal 5
- 8 oz chicken breast
- 1 cup brown rice
- 1 cup sliced pineapple
Meal 6
- 10 oz salmon
- 1/2 cup cooked white rice
Meal 7
- 10 oz steak
- Green salad
Meal 8
- Protein shake
- 2 tbsp peanut butter
Supplements
While Big Ramy has his preferred supplementation routine, it is crucial to have a reliable pre-workout and protein powder for energy and muscle growth. A BCAA during workouts can help maintain energy levels and muscle preservation, while creatine supplements can enhance muscle mass gains.
Big Ramy’s Competition Record
- 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
- 2017 Arnold Classic Europe – 1st
- 2018 Mr. Olympia – 6th
- 2020 Arnold Classic – 3rd
- 2020 Mr. Olympia – 1st
- 2021 Olympia – 1st
- 2022 Olympia – 5th
Big Ramy Wrap-Up
In summary, Big Ramy is a colossal force within the bodybuilding arena. He has won the Mr. Olympia twice, and though he didn’t secure the title in 2022, his future prospects remain promising.
Do you think Big Ramy will reclaim the title in the upcoming years?
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