Building muscle requires protein. Big Ramy shares his thoughts on the amount of protein he consumes each day to build muscle mass as he ramps up prep.
Today we’re sitting down with the 2x Mr. Olympia champ, ‘Big Ramy,’ to find out how much protein he eats, his favorite protein sources, and what his grocery shopping list looks like. Mamdouh Elssbiay, more commonly called Big Ramy, had been a fan favorite to win the Mr. Olympia for years now. The 2020 and 2021 Olympia champion brings a level of size that is hardly seen by even the top pro bodybuilders currently competing at the Olympia level. Fans will now get a first hand answer from Ramy on how much protein he consumes.
About Big Ramy
Mamdouh “Big Ramy” Elssbiay is an Egyptian professional bodybuilder who had a rapid rise to fame in the pro bodybuilding world. With a past as a fisherman, he spent years working in Kuwaiti waters before starting to train. Once that happened, he fell in love with bodybuilding and perfect genetics allowed him to thrive in the sport. As someone who wants to improve his physique and compete in competitions, his desire to be unstoppable has not only made him a big name, but earned him the title of Mr. Olympia at the 2020 contest.
For years, Big Ramy stood tall as one of the biggest bodybuilder’s on stage from every angle. His massive size and height proved that while bigger does not always equal a victory, it’s a powerful tool to have if conditioning can be kept under control. He finally nailed it in 2020 when he earned his first Olympia win followed by a second win the following year.
2020 and 2021 Mr. Olympia Win
After years of training and working on crafting a massive and shredded physique, Big Ramy was crowned champion of the 2020 Mr. Olympia contest. Cementing his place in the history books, Big Ramy has become even more popular among bodybuilding fans and competitors alike.
Many questioned whether or not Big Ramy would be able to repeat the victory the following year. While he looked incredible in 2020, his conditioning was off upon appearing on the Olympia stage the following year. Ramy, who often struggles with consistent conditioning, had a fight on his hands to reclaim the throne. And that’s exactly what he did. In a nail-biter finish, Ramy earned his second Sandow trophy.
Q & A With Big Ramy
We sat down with the 2x Mr. Olympia champ Big Ramy for an exclusive interview around his protein intake the importance of protein for your workouts and gains. Let’s jump into this and see what Big Ramy has to say!
Generation Iron: Hi Ramy. Thank you for taking the time to talk with us again today. Our last sit down was in 2017 while in Kuwait.
Big Ramy: My pleasure. I enjoyed being in Generation Iron 2 and hosting you at my home in Kuwait at the time. I thank you guys for being a great source of information and I’m happy to do this interview.
Generation Iron: The pleasure is ours. Let’s get right into it then! Can you tell us, how much protein do you eat and how much protein do you recommend for athletes trying to build muscle?
Big Ramy: I eat around 500g of protein every day. On my rest days it may go down to 400g, and on a really hard training day, I might consume as high as 600g, but I always make sure I consume at least 1g of protein per pound of body weight. I recommend that athletes who are trying to build muscle consume at least 1g of protein per pound of body weight. I have gone as high as 2g of protein per pound of body weight during my offseason.
Generation Iron: Sure is a lot of protein! We’ve spent a good deal of time together while you trained at Oxygen Gym in Kuwait and we were able to witness your nutrition, workout routine and training. Can you share with us what are your favorite sources of protein?
Big Ramy: It’s important to find protein sources that digest well and don’t leave you feeling bloated. My favorite protein sources are eggs/egg whites, skinless chicken breast, extra lean ground beef, salmon, and bison. I also use the Enhanced Labs Isolate Protein after my workouts. It tastes amazing and it makes it really convenient to get protein into my body right after a hard workout.
Generation Iron: We are aware there are some protein sources you tend to stay away from. For instance, we noticed you didn’t include pork. Is there a reason why?
Big Ramy: I don’t eat pork for religious reasons, but I also feel that there are better options than pork. Pork is generally very fatty and a low-quality meat that I do not include in my diet.
Generation Iron: That makes sense. We can only imagine what your grocery shopping bill looks like!
Big Ramy: Eating like an IFBB pro bodybuilder is expensive but it’s not as bad as you’re probably thinking. The rest of my diet is fairly inexpensive. My favorite carb sources are potatoes, rice and oatmeal. My favorite fat sources are avocado, olive oil and coconut oil. Using a protein powder like the Enhanced Labs isolate protein for 1-2 meals per day also really helps keep your grocery bill under control.
Generation Iron: Many of our readers will take that advice very seriously! Do you have any closing remarks or comments for our readers before we sign off?
Big Ramy: Remember that your body needs protein to build muscle mass. I don’t always feel like eating protein, but I always make sure I eat at least 1g of protein per gram of body weight. If I’m not hungry for a meal, I’ll make a shake by blending together Enhanced Isolate protein, frozen fruit, oatmeal and coconut oil. Protein Tech is also a great non-dairy source that helps during my prep.
Generation Iron: Really great having you on here again. Congratulations again on becoming Mr. Olympia. You heard it from the Mr. Olympia himself. Wishing you continued success and luck at this years 2022 Mr. Olympia. Looking forward to having you on again to discuss some of your workout and cutting programs.
When it comes to boosting gains and achieving a desired physique, having a solid supplementation plan is essential. Something like a meal replacement is an absolute must for enhancing muscle growth and recovery but others like intra-workout supplements, fat burners, and testosterone boosters can all work to boost your training and performance as well as your overall health and wellness.
Getting enough protein is vital for your training and performance gains. Big Ramy’s perseverance and dedication to his craft showcase how slow and steady persistence can win the race. He beat out a comeback attempt by Phil Heath and defeated a much improved returning champion Brandon Curry. A well earned victory for the Enhanced Labs athlete. You’ve heard it first from Big Ramy himself; eat protein to get huge! Don’t neglect it and watch those gains flow.