(Big Ramy) Mamdouh Elssbiay DIET PLAN
Big Ramy has made a huge splash in the world of Bodybuilding and in just a few short years he has come to
be the 2nd best man in the world as of the year 2017. He competes at nearly 300lbs of shredded beef!
As part of the Camel Crew at Oxygen Gym, Ramy has all his meals prepared, measured and served on the hour.
Here is an example of his off-season diet plan.
Meal 1 - 3 whole eggs, 12 egg whites, 8oz sweet potato
Meal 2 - 8oz chicken breast with 5oz brown rice
Meal 3 - Whey isolate protein shake
Meal 4 - 4 whole eggs with 8oz sweet potato
Meal 5 - 8oz chicken breast with 5oz brown rice and pineapple slices
Meal 6 - 10oz of wild salmon with 1/2 cup brown rice
Meal 7 - 10oz red meat with greens
Meal 8 - Protein shake with natural peanut butter, late night!
(Big Ramy) Mamdouh Elssbiay WORKOUT ROUTINE
Big Ramy follows the old-school method of training which involves long sessions, twice a day. It's the method
proven to bring out dense, grainy, mature muscle. He uses maximum weight but also focuses on form and squeeze!
Listed below is Ramy's ultimate leg building workout program, follow along if you dare!
Leg Extensions - 2 sets of 50 reps (warm-up)
Squats - 5 sets total. Warm up with 15 reps and down to 10 reps.
Leg Presses - 45 degree angle press. Depending on day, may do 5 sets of 30 reps.
Machine Squats - Dramatically helps to focus on front thighs. Full reps. 5 sets of 15.