Mamdouh Elssbiay, known by his stage name “Big Ramy,” is an Egyptian professional bodybuilder who has made a name for himself in the world of bodybuilding. He is known for his impressive physique, towering height, and incredible strength.
Born in 1984 in the city of Maadi, Egypt, Big Ramy began his bodybuilding journey at a young age. He was inspired by his older brother, who was also a bodybuilder and began training seriously in his early twenties. Big Ramy’s dedication to his craft and his impressive physique quickly caught the attention of the bodybuilding world.
In 2013, Big Ramy won his first professional bodybuilding competition, the New York Pro, and quickly gained recognition as a rising star in the sport. He went on to win numerous other competitions, including the Arnold Classic Europe and the Arnold Classic USA.
Career Timeline
- 2010: Began competing in amateur bodybuilding competitions in Egypt.
- 2012: Placed third in the amateur Arnold Classic Europe competition.
- 2013: Won the New York Pro competition, his first professional bodybuilding competition.
- 2014: Placed second in the Mr. Olympia competition, his first appearance at the prestigious event.
- 2015: Placed fifth in the Mr. Olympia competition.
- 2016: Placed fourth in the Mr. Olympia competition.
- 2017: Placed second in the Mr. Olympia competition.
- 2018: Won the Mr. Olympia competition, becoming the first Egyptian and Arab athlete to win the prestigious title.
- 2019: Placed third in the Mr. Olympia competition.
- 2020: Won the Mr. Olympia competition for the second time, becoming one of only a few athletes to win the title multiple times.
Throughout his career, Big Ramy has also won numerous other bodybuilding competitions, including the Arnold Classic Europe, the Arnold Classic USA, and the Kuwait Pro. He is known for his impressive size and strength, as well as his dedication to his craft and his disciplined diet.
Body Stats
- Height: 5’9″ (175 cm)
- Contest weight: 290 lbs (131 kg)
- Off-season weight: 315-320 lbs (143-145 kg)
- Chest size: 60 inches (152 cm)
- Waist size: 36 inches (91 cm)
- Bicep size: 24 inches (61 cm)
- Thigh size: 34 inches (86 cm)
Big Ramy’s impressive size and strength have earned him a reputation as one of the most dominant bodybuilders in the world. His massive chest, biceps, and thighs are the result of years of hard work and dedication to his craft. Despite his impressive size, Big Ramy maintains a proportionate physique with a relatively small waist size, which sets him apart from other bodybuilders. His dedication to his disciplined diet and rigorous training regimen has helped him achieve and maintain his impressive physique.
Big Ramy is known for his incredible size and strength, as well as his dedication to his craft. He spends hours in the gym each day, pushing himself to the limit and constantly striving to improve his physique. He is also known for his disciplined diet, which includes a high protein intake and a focus on whole, unprocessed foods.
Workouts
Big Ramy’s workout plan is focused on high volume, heavy lifting, and targeting each muscle group with multiple exercises. He typically trains six days a week, with one day off for rest and recovery. His workouts are intense and designed to push his body to its limits.
Workout plan
Day 1: Chest
Warm-up:
- 5 minutes on the treadmill or stationary bike at a moderate pace
Exercises:
- Incline dumbbell press – 4 sets of 8-12 reps
- Flat bench press – 4 sets of 8-12 reps
- Cable flyes – 4 sets of 10-12 reps
- Dumbbell pullovers – 4 sets of 10-12 reps
- Push-ups – 4 sets to failure
Cool-down:
- 5-10 minutes of stretching
Day 2: Back
Warm-up:
- 5 minutes on the rowing machine or elliptical at a moderate pace
Exercises:
- Pull-ups – 4 sets of 8-12 reps
- Deadlifts – 4 sets of 8-12 reps
- Cable rows – 4 sets of 10-12 reps
- Single-arm dumbbell rows – 4 sets of 10-12 reps
- Lat pulldowns – 4 sets of 10-12 reps
Cool-down:
- 5-10 minutes of stretching
Day 3: Shoulders
Warm-up:
- 5 minutes on the stationary bike or elliptical at a moderate pace
Exercises:
- Military press – 4 sets of 8-12 reps
- Lateral raises – 4 sets of 10-12 reps
- Front raises – 4 sets of 10-12 reps
- Rear delt flyes – 4 sets of 10-12 reps
- Upright rows – 4 sets of 10-12 reps
Cool-down:
- 5-10 minutes of stretching
Day 4: Arms
Warm-up:
- 5 minutes on the treadmill or stationary bike at a moderate pace
Exercises:
- Barbell curls – 4 sets of 8-12 reps
- Preacher curls – 4 sets of 8-12 reps
- Hammer curls – 4 sets of 10-12 reps
- Skull crushers – 4 sets of 8-12 reps
- Overhead tricep extensions – 4 sets of 10-12 reps
Cool-down:
- 5-10 minutes of stretching
Day 5: Legs
Warm-up:
- 5 minutes on the stationary bike or rowing machine at a moderate pace
Exercises:
- Squats – 4 sets of 8-12 reps
- Leg press – 4 sets of 8-12 reps
- Leg extensions – 4 sets of 10-12 reps
- Seated calf raises – 4 sets of 12-15 reps
- Standing calf raises – 4 sets of 12-15 reps
Cool-down:
- 5-10 minutes of stretching
Day 6: Abs
Warm-up:
- 5 minutes on the treadmill or stationary bike at a moderate pace
Exercises:
- Weighted crunches – 4 sets of 10-12 reps
- Cable crunches – 4 sets of 10-12 reps
- Hanging leg raises – 4 sets of 10-12 reps
- Planks – 4 sets for 1 minute each
- Russian twists – 4 sets of 10-12 reps
Cool-down:
- 5-10 minutes of stretching
Big Ramy’s workout plan focuses on high volume, heavy lifting, and targeting each muscle group with multiple exercises. He typically trains six days a week, with one day off for rest and recovery. He usually takes about 1-2 minutes of rest between sets to allow his muscles to recover and perform at their best. He also incorporates drop sets and supersets into his workouts to further challenge his muscles and increase their size and strength.
Big Ramy’s workout plan is designed for advanced lifters who have a good understanding of proper form and technique. He emphasizes the importance of maintaining proper form throughout each exercise to avoid injury and achieve the best results. It’s also crucial to warm up properly before each workout and cool down properly after each workout to reduce the risk of injury and promote recovery.
Diet
Big Ramy’s diet plan is designed to fuel his body and support his muscle growth while also keeping him lean and healthy. He typically consumes six to seven meals per day, with each meal containing a balance of protein, carbohydrates, and healthy fats.
Here’s a breakdown of Big Ramy’s diet plan:
Meal 1:
- 10 egg whites
- 2 whole eggs
- 1 cup of oatmeal
- 1 tablespoon of almond butter
Meal 2:
- 8 ounces of grilled chicken
- 1 cup of brown rice
- 1 cup of mixed vegetables
- 1 tablespoon of olive oil
Meal 3:
- 8 ounces of grilled tilapia
- 1 cup of quinoa
- 1 cup of mixed vegetables
- 1 tablespoon of coconut oil
Meal 4:
- 8 ounces of grilled steak
- 1 cup of sweet potato
- 1 cup of mixed vegetables
- 1 tablespoon of avocado oil
Meal 5:
- 8 ounces of grilled salmon
- 1 cup of white rice
- 1 cup of mixed vegetables
- 1 tablespoon of macadamia nut oil
Meal 6:
- 10 egg whites
- 1 cup of oatmeal
- 1 tablespoon of almond butter
In addition to these meals, Big Ramy also incorporates protein shakes and supplements into his diet. He typically consumes a whey protein shake after his workout to support muscle recovery and growth. He also takes creatine, BCAAs, and glutamine to support his training and overall health.
Big Ramy emphasizes the importance of proper nutrition in achieving his impressive physique. He follows a disciplined diet that emphasizes whole, nutrient-dense foods while limiting processed foods and added sugars. He also drinks plenty of water throughout the day to stay hydrated and promote optimal health.
In addition to his impressive bodybuilding career, Big Ramy is also known for his philanthropy. He has used his success and influence to give back to his community and has worked with numerous charities and organizations to help those in need.
Today, Big Ramy continues to inspire others with his dedication to his craft and his positive attitude. He is a true champion, both on and off the stage, and is a shining example of what it means to pursue your passion and achieve greatness.