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Egyptian bodybuilder Mamdouh Al-Subaie, known globally as Big Ramy, is the winner of the Mr. Olympia title for the current year 2021 and for the second time in a row after the year 2020.

To examine Big Ramy’s success factors, as a result of studying his diet, we learned that he consumes a large amount of calories per day. And unlike many other bodybuilders, he is not afraid that this will lead to a negative effect, because he thoughtfully follows a diet that caters to his goals. Specifically, he consumes about 3000 calories a day, which helps him build more muscle mass and shape it accurately. In addition, he keeps a moderate intake of proteins, carbohydrates, and fats.

Here you can read an instructive guide to Big Ramy’s diet, so let’s dive in to know more about the Egyptian superhero.

Who is Big Ramy?

Mamdouh “Big Ramy” Al-Subaie is a professional bodybuilder in the International Federation of Bodybuilding. He was born and raised in Alexandria, Egypt, and is known for his gigantic size and insane physique.

Big Ramy grew up in a poor area of Egypt, and before bodybuilding, he trained in fishing, and ever since he began his training at Oxygen Gym, his wonderful journey in the world of bodybuilding started.

Nationality: Egyptian

Occupation: Professional bodybuilder and 7-time Mr. Olympia participant

Date of Birth: September 16, 1984

When Big Ramy made his New York Pro Championship debut in 2013. The athlete had limited experience in bodybuilding and training. But he worked hard and broke his records in the gym that witnessed his intense daily training, and finally, the player won his first title in 2020 and got his first “Mr. Olympia” title. He then followed it with the same title the following year, 2021.

When Big Ramy first competed in Mr. Olympia, he was less experienced but nevertheless ranked eighth in the 2013 competition which was arranged just after the New York Championships

Big Ramy’s Measurements

Height – 5’9″ (165 m)
Weight – 310 lbs / 135 kg
Chest – 54 inches
Waist – 30 inches
Biceps – 22 inches

When it comes down to it, if we truly want to have a good physique, we need to focus on a thoughtful diet and regular exercise. We need to follow an intense diet and exercise meticulously. We should avoid processed foods in our diet and focus only on fresh and clean foods.

If you want to have a healthy body, you have to control the food you eat. This means that you should eat healthy food that gives your body healthy active nutrients such as protein, carbohydrates, and fats. You also need to maintain a balance between training and food.

Big Ramy’s Achievements

Kuwait Golden Cup 2012 – first place.
2012 Olympia Amateur – 1st place.
New York Pro Championship 2013 – 1st place.
2013 Mr. Olympia – 8th place.
New York Pro Championship 2014 – 1st place.
4201 Mr. Olympia – 7th place.
2015 Arnold Classic Brazil – 1st place.
2015 Mr. Olympia – Fifth Place.
2015 Arnold Classic Europe – 4th place.
EVLS Prague Pro 2015 – 2nd place.
2016 Mr. Olympia – 4th place.
2016 Arnold Classic Europe – 2nd place.
2016 IFBB Kuwait Pro – 1st place.
2016 EVLS Prague Pro – 2nd place.
2017 Mr. Olympia – 2nd Place.
2018 Mr. Olympia – Fifth Place.
2020 Mr. Olympia – 1st place.
2021 Mr. Olympia – 1st place.

When Big Ramy entered his first competition, he was completely inexperienced compared to other bodybuilders, but he trained himself hard to win the competition and actually achieved the two greatest world titles in two consecutive years.

Big Ramy’s Diet

If we explore important facts about Big Ramy’s success, it depends on two things. The first is his daily diet, and the second is the type of exercise he does in his daily routine.

You need to pay attention to the nature of the calories in your diet plan and many other factors such as total protein, carbohydrates, and fiber. You should also know that eating and sleeping are the two most important activities in terms of fitness and a healthy life.

Meal 1

12 egg whites
3 whole eggs
8 oz sweet potatoes

Meal 2

5 oz rice
8 ounces of chicken breast

Meal 3

Protein drink.

Meal 4

4 whole eggs
8 oz sweet potatoes

Meal 5

8 oz chicken breast
1 cup brown rice
1 cup pineapple slices

Meal 6

10 oz salmon
½ cup of cooked white rice

Meal 7

10 oz green salad steak.

Meal 8 (midnight)

Protein drink
2 tablespoons peanut butter

We see in this diet that proteins, carbohydrates, and fats are included. This diet contains chicken, eggs, salad, protein shake, peanut butter, and brown rice, so this diet achieves variety and satiates the needs of the body from all the important elements.

That was some information about the Big Ramy diet, so if you want to try the above meals so you can achieve individual muscle success, adjust those items and their amounts to your weight and body measurements.