Nutrition Tips With Mr. Olympia Champ

Big Ramy

Find out which foods land on Big Ramy’s shopping list.

Today we sit with 2x Mr. Olympia Big Ramy To talk about nutrition. We’ll discuss the best bodybuilder’s diet, his favorite food sources, and what his grocery shopping list looks like. As an accomplished and dedicated bodybuilder, Big Ramy knows exactly what is needed to achieve massive gains and makes sure he puts only the best foods into his body. Knowing what professional athletes do to achieve success can only help you in your quest to mimic their massive gains.

About Big Ramy

Mamdouh “Big Ramy” Al-Subaie is a professional Egyptian bodybuilder who quickly grew up in the world of professional bodybuilding. With his past as a fisherman, he spent years working in Kuwaiti waters before beginning training. As soon as this happened, he fell in love with bodybuilding and the perfect genes allowed him to thrive in this sport. As someone who wants to improve his physique and compete in competitions, his desire to be invincible has not only made him a big name but earned him the title of Mr. Olympia in the 2020 competition.

For years, the tall Big Ramy as one of the biggest bodybuilders has stood on stage from every angle with his massive size and height proving their worth. It served as a powerful tool if the conditioning could be controlled. So far, the toughest challenge Big Ramy has faced throughout his career has been adapting it but he’s working hard to fix that. Ramy spent years in Kuwait as documented in Generation Iron 2. He finally made it happen in 2020 when he took his first win at Olympia and then repeated in 2021 with his second win.

Big Ramy

Q&A with Big Ramy

We sat down with 2021 Olympia Champion Big Ramy for an exclusive interview to talk about nutrition and see what’s on his shopping list. To get the best advice only from a true professional, let’s move on to our conversation.

Iron generation: Hello Big Ramy. Thanks for taking the time to talk to us today!

Big Ramy: it is my pleasure. Your website is a great source of information and I am happy to contribute.

iron generation: Let’s get into then! Keto, IIFYM, paleo, carb cycling… there seem to be hundreds of different diet patterns to choose from! Which of these gave you the best results?

Big Ramy: I think all diets have their place, but I’ve always been a believer in high carb diets for bodybuilders. Carbs keep muscles full and workout intense.

Iron generation: Logical! How many carbohydrates do you consume in a typical day?

Big Ramy: I rotate the amount of carbs I eat depending on the body part I’m training. On leg day, I will consume up to 1,000 grams of carbohydrates. On the day of rest I will consume 300-400.

Iron generation: 1000 grams! Wow, that’s a lot of carbs!

Big Ramy: Keep in mind I’m about 330 pounds off-season. But yes, it is a lot of food. It is important to find sources of carbohydrates that are easy to digest for your body. My favorite carbohydrate sources are white rice, potatoes, and Carb-Tech Carbohydrate Powder by Enhanced Labs.

Iron generation: Logical. I imagine your grocery bill should be up!

Big Ramy: Eating like a bodybuilder is expensive, but it’s probably not as bad as you think. I buy in bulk and try to stock up while on sale whenever possible. I recommend all bodybuilders to buy a deep freezer! My favorite fat sources are avocado, olive oil, and coconut oil. My favorite sources of protein are skinless chicken, eggs, lean beef, tuna, and salmon. Using a protein powder like Enhanced Labs Isolate for two or two meals a day really helps keep your purchase bill in check.

Iron generation: It’s good advice! How many meals do you usually eat per day?

Big Ramy: I always eat at least 5 meals a day. Most days I take 6 or 7. I don’t feel that a typical three-square serving is enough for a bodybuilder.

Iron generation: I heard it from Mr. Olympia himself. You have to eat big to become great! How much protein and fat do you usually consume each day?

Big Ramy: My protein intake remains constant. I consume about 350 grams of protein per day. The amount of fat I eat varies depending on the amount of carbohydrates I eat. On low-carb days, I eat more fat. On high-carb days, I eat less fat. I try to keep my calories around 5,000 each day regardless of whether it’s a rest day or a training day.

Iron generation: Do you have any closing remarks before signing?

Big Ramy: Diet is as vital a part of bodybuilding as training. Eating the right foods in the right amounts provides your muscles with the nutrients they need to grow bigger and stronger. To be a champion, you have to eat big and train hard!

Great bodybuilder rami

Best Supplements for Extra Gains

When it comes to such a massive body, it is important to eat the right foods but also supplement with the right products. Working with popular supplements like pre-workouts, BCAAs, and protein powders can greatly affect your gains and what you want from your workouts. Other things to definitely consider include fat burners, testosterone boosters, creatine, and multivitamins, as they will work in each of their own ways to maximize gains.

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The right foods and proper nutrition plan are a game changer for your winnings and this Q&A with Big Ramy I hope it answered any of those annoying questions you had. As an accomplished bodybuilder, he knows exactly what it takes to succeed and relies only on the best to fuel him through workouts. Take notes from Big Ramy and see similar results for yourself.


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*Photos courtesy of Big Ramy Instagram

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