Big Ramy’s Diet Plan & Supplements

Mamdouh Elssbiay, or Big Ramy, became a global sensation when he won Mr. Olympia’s 1st position in 2020. The 300-pound bodybuilder was seen flaunting his bulging muscles and definitions, which was one of the greatest performances on the stage of Mr Olympia.

Ramy worked hard on his body for 8 long years. And it’s not easy for anyone to achieve a body like Ramy without years of hard work and dedication. His diet is one hell of a meal plan. He consumes a 4000 calorie diet and eats 6 to 8 meals a day. Let’s look at Big Ramy’s diet plan and food habits.

Big Ramy’s Diet Plan

Big Ramy Diet Plan
Big Ramy in an Instagram Photo (Big Ramy / Instagram)
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Big Ramy lives on an absolutely massive diet plan. A person who weighs as much as 300 pounds and works out like a beast needs to eat enough calories to maintain his body mass.

Mamdouh Elssbiay is huge, and his diet plan is designed to replenish the calories that he burns while working out because the big man burns a lot of calories from training.

Big Ramy’s meal plan is a balanced diet of all the macros, including protein, carbs, and healthy fats. Besides, Ramy makes sure that he’s not leaving any nutrition gaps in his food habits and takes his supplements on time.

Ramy also prioritizes giving his body the needed time for recovery after intense training and 8 hours of good night’s sleep every day.

Even though Big Ramy doesn’t eat a fixed meal every day, we found out a few meal plans that he most likely has on the days when he works out. Instead of 3 full meals, he distributes his total calorie intakes into 6 to 8 smaller meals. Besides the macro count, he also makes sure that he’s well hydrated at all times.

Here’s what the Big Ramy’s diet plan looks like:

Big Ramy’s Meal Plan

Meal 1

12 egg whites, 5 whole eggs, 1 cup Oatmeal

Meal 2

5 Oz rice, 8 oz chicken breast

Meal 3

Protein shake

Meal 4

4 whole eggs, 5 oz sweet potato

Meal 5

8 oz chicken breast, 1 cup brown rice, 1 cup vegetables

Meal 6

10 oz salmon, ½ cup cooked white rice

Meal 7

10 oz steak, green salad

Meal 8 ( in the middle of the night)

Protein shake, 1 tbs peanut butter

Big Ramy strictly schedules his diet when it comes to maintaining his peack form and preparing to compete. He eats the same food, more or less, and follows a healthy, fulfilling eating pattern.

In addition to the diet plan, Mamdouh Elssbiay also sticks to some diet tricks and rules that complement his training and workout regime.

Big Ramy Diet
Big Ramy in an Instagram Photo (Big Ramy / Instagram)

Protein, lots of it

In an interview, Big Ramy once said he eats at least 500 grams of protein every day. He consumes around 400 grams of protein on his rest days, while he consumes as much as 600 grams of protein on the days of training. He even said he went as high as consuming 2 grams of protein per pound of body weight during the offseasons.

According to Big Ramy, in order to maintain muscle mass, one should consume at least 1 gram of protein per pound of body weight. Big Ramy’s favorite source of protein majorly includes eggs, chicken breast, turkey, and whey protein.

Eat Healthy and Nutritious

Big Ramy eats high-quality, highly nutritious foods which count double the amount of calories that a normal person can eat. He lives on a 4000 calorie nutrition plan which includes the macros in balanced proportions. According to him, food quality matters the most. So he makes sure he only eats healthy and fresh.

Take Time to Recover

The World famous bodybuilder understands how important it is to take time to fully recover after a workout. Exercising damages muscles, and only resting can repair the muscle tearing that happens during exercise. By ensuring proper rest and sleep, Ramy ensures he doesn’t risk injuring his million-dollar body.

Drink Plenty of Water

Along with eating 4000 calories a day, the 300-pound bodybuilder makes sure to hydrate himself at all times. Drinking plenty of water keeps the energy levels up for doing intense workouts. Hydrating also prevents muscle loss, fatigue, and exhaustion after training.

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What does Big Ramy eat

Big Ramy eats a 4000 calorie diet of high-quality nutrition-packed foods. The majority of Ramy’s diet includes protein and whey powder.

Here’s what to eat if you are looking forward to a body like Big Ramy:

  • Eggs
  • Eggs yolk
  • Chicken breast
  • Turkey
  • Salmon
  • Ground beef
  • Vegetables
  • Sweet potato
  • Brown rice
  • Corn
  • Oatmeal
  • Fruits
  • Salad
  • Cheese
  • Greek yogurt
  • Almond
  • Seeds
  • Whey protein

What food does Big Ramy avoid

Even though Ramy consumes around 4000 calories a day, which is a lot, he only eats what’s good and sustainable for his body.

He eats a variety of foods but avoids the following:

Here’s what Big Ramy avoid eating:

  • Alcohol
  • Processed foods
  • Added sugars
  • Refined foods
  • Deep-fried foods
  • High-fat foods such as butter and sauces
  • Carbonated beverages

Big Ramy’s Supplements

The Egyptian Bodybuilder takes dietary supplements to help bulk up and fill in any nutrition gaps. Like any other bodybuilder, Ramy needs supplements to maintain his form and keep them on for bodybuilding competitions.

Besides just a protein powder and protein shake, there’s also a list of other supplements that Ramy takes to feed his muscles.

Here’s the list of Big Ramy’s supplements:

Whey protein

Consuming whey protein is the easiest way to increase muscle mass. Elssbiay takes the highest quality pure whey protein to bulk up, maintain his form, and speed up the recovery process.


Creatinine keeps the muscles amped up and supplies the extra energy needed to perform an additional rep. It increases muscle strength, and the majority of bodybuilders take creatine supplements, including Big Ramy.


Pre-workout supplements decrease fatigue and aids in working harder. Pre-workouts contain caffeine which keeps the mind alert and helps to focus better.


Branched-chain amino acids are essential amino acids that the body cannot produce. Ramy takes BCCAs supplements, which help him reduce muscle soreness and increase muscle recovery.


Ramy takes multivitamins to fulfill any nutritional gaps. Multivitamins are necessary for the cutting phase when the calorie intake is limited.

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On an ending note

The world knows that Big Ramy is one of the greatest performers of Mr. Olypia. It was not easy for Ramy to come this far. And it won’t be easy to follow Big Ramy’s diet plan.

It took him years of struggle to become what he is today.

His diet plan is designed for a 300-pound bodybuilder, and it’s highly individualized that may not work for a beginner.