The biography, life, and accomplishments of Big Ramy

Big Ramy is an Egyptian IFBB pro bodybuilder whose rapid rise to bodybuilding fame culminated in a win at the 2020 Mr. Olympia contest. As a real force in the bodybuilding world, his work ethic and sheer will to be the best has made him a serious contender on the world’s stage.

Below is a complete breakdown of his profile, stats, biography, training and diet regimens.

Full Name: Mamdouh “Big Ramy” Elssbiay (IFBB Pro Bodybuilder)

Weight Height Date Of Birth
300 lbs. 6’0” 09/16/1984
Division Era Nationality
Open 2010 Egyptian

 


 

BIOGRAPHY

Mamdouh ‘Big Ramy’ Elssbiay is from Alexandria, Egypt. He is a IFBB professional bodybuilder that had a rapid rise to fame when he became pro in just under three years of training.

Mamdouh was a trained fisherman that grew up in a poor area of Egypt. He spent multiple years working in Kuwaiti waters for a living. He decided to attend the ‘Oxygen Gym’ in Kuwait on a whim and fell in love with bodybuilding immediately. His genetics were also perfect for the sport.

As he started to attend the gym more often and work on improving his physique, his friends encouraged him to compete in bodybuilding competitions. He finally accepted their challenge and competed in the 2012 Amateur Olympia in Kuwait City and won. This title gave him his Pro Card, and since then, he has been unstoppable.

Big Ramy made his IFBB Pro debut at the New York Pro in 2014 and won. Following this win, he won several major competitions and came in 1st place at the 2020 Mr. Olympia contest, cementing his place in the history books. Big Ramy has made a huge name for himself and is very popular in the bodybuilding community.

TRAINING

Back Workouts

Big Ramy completes 4-5 sets of each back exercise for 8-15 reps, then he ‘pyramids’ up in the weight for each set as he decreases his repetitions as he sees fit. It is important to rest between sets.

  • 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

NUTRITION

Big Ramy has a healthy diet. He consumes a great amount of calories per day to ensure that he doesn’t lose any of his muscle gains. From quality meats, carbohydrates, and fats, he attempts to consume 3,858 calories per day.

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

SUPPLEMENTATION

While Big Ramy uses his own personal choice when it comes to supplements, it is important to always have a solid pre-workout and protein powder to ensure serious energy and muscle pumps while also promoting great gains and recovery. Something like a BCAA intra-workout product is great for maintaining fuel and preserving muscle throughout your workout as you eliminate fatigue, and of course, a creatine supplement can really boost your gains to new heights.

COMPETITION HISTORY

  • 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