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Q&A: How Much Protein Does Big Ramy Eat?
Building muscle requires protein. However, eating enough protein each day can be difficult, and expensive.
Today we’re sitting down with Mr. Olympia 2020, Big Ramy, to find out how much protein he eats, his favorite protein sources, and what his grocery shopping list looks like.
Generation Iron: Hi Ramy. Thanks for taking the time to talk with us today.
Big Ramy: My pleasure. Your website is a great source of information and I’m happy to contribute.
Generation Iron: Let’s get right into it then! 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: That’s a lot of protein! 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: I 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.
Generation Iron: That makes sense. I imagine your grocery shopping bill must be through the roof!
Big Ramy: Eating like a 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: That’s good advice! Do you have any closing remarks for our fans before we sign off?
Big Ramy: Remember that your body needs protein to build muscle. 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.
Generation Iron: You heard it from Mr. Olympia himself. You have to eat big to get big!
Wrap Up
Getting enough protein is vital for your training and performance gains. You’ve heard it first from Big Ramy himself; eat protein to get huge! Don’t neglect it and watch those gains flow.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Enhanced and Big Ramy Instagram
THROWBACK: Flex Lewis Tells His Story – “The American Dream Was Put In Front of Me”
Inside the mind of Flex Lewis.
UPDATE: In celebration of Independence Day – we are republishing our article from 2018 detailing Flex Lewis’ journey to America and becoming arguably the single greatest Men’s 212 champion in pro bodybuilding. Below is the original article.
James ‘Flex’ Lewis won his sixth straight 212 Mr Olympia title in 2017, tying the record set by Arnold Schwarzenegger.
Now the 34-year-old legend lives and trains in Florida, but still holds close to his Welsh roots. He sat down with WalesOnline to talk about his life- past present and future.
Flex said that rugby and gymnastics gave him a fantastic frame for bodybuilding. In fact his nickname “Flex” was from rugby, long before his bodybuilding days. When he did start training in a local gym, they had a massive poster of Mr Wales up and the gym owner said he would give Lewis a free membership if he competed in the show. Lewis agreed, won the show, and it’s head judge, Niel Hill, still coaches Lewis to this day.
“He advised me at the time to go for Olympic junior under-21 weightlifting. I won that show. Pictures from that show ended up on the internet, which was still relatively new at the time, and it made its way to the owner of the famous Gold’s Gym in America. The next thing I knew, he was requesting I fly out to LA.”
On his first-ever trip to America, Lewis was having dinner with guys like Hulk Hogan and Jean-Claude van Damme. He sees himself as a poster boy from the American dream, attributing all his success to hard work and dedication.
“I wasn’t given any blueprint of how to be a bodybuilder; I just decided to give it my all.”
Lewis also commented on his rigorous training mentality.
“I see it as a job. You don’t want to go to work sometimes, but that’s why I’ve given my body that mental break…I never cheat, I never miss training sessions and I’ve never missed a cardio session in the years. Even when I’ve had injuries, I’ve still altered my cardio and training to get around the injuries.”
Though he still stays in excellent shape, Lewis is now pursuing opportunities outside of bodybuilding. He has developed many contacts in entertainment though he says the work can be less than exciting,
“Up until this year, I’ve never been presented or entertained anything to do with acting,” he said. “I’ve done some stuff with Paris Hilton when I lived in LA, but I found it incredibly boring standing on set all day long and eating from a food truck.”
No matter if he decides to dive into acting, Lewis says he is proud of what he’s created for himself and his family.
“The investments I’ve made ten years ago are now doing very well, and I’ve got other businesses in the process of being bought out. I pride myself in knowing what I’ve gone through, my family will never have to go through. They’ll be financially secure for life.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
This Is What Your Body Fat Looks Like
Cutting The Fat
As fitness enthusiasts working out and being healthy is at the top of our list. The human body can be a great machine if you use it right. But as bodybuilders we know that all the fitness in the world won’t give you quite the same satisfaction if you have nothing to “show” for it.
The big show is a big part of bodybuilding, and if you can’t quite hit that balance between aesthetics and size you’ll always feel incomplete. The main hindrance between most builder’s and the perfect ratio is fat. Fat can be the stubborn veil keeping all your hard earned gains from seeing the light of day. But how far are you, and what do you have to do to look like the shredded monsters you see on the internet? We’ve got your complete guide down below.
The problem is that there’s a lot of talk about body fat but very few actually show what this looks like on an actual person. Sure you know what 5% – 10% looks like, this is the range for most fitness models. But what about the not so flattering part? The beginning, before the contract offers start rolling in?
5-9%
You’re a golden God. No really, this is the stage where you would probably be sculpted in ancient Roman Times (Michelangelo anyone?). You’re definition and vascularity are awe inspiring as the nooks and crannies of the human muscular system are all on full display.
How to get there
“Genetics.” Yes we know that’s want you want to hear so you can start making excuses but the truth is this takes HARD WORK…sorry guys. If you’re at this stage you either get paid to do this or you should. You’ve sacrificed cheat meals, you’re on a strict diet that involves eliminating certain macronutrients, probably low carb, and each meal is planned out. Ice cream? What’s that?
10-15%
You’ve definitely got a six pack and vascularity to boot. You’ve got ropey arms and you’re ripped, just not as ripped as the creme de’ le creme class above.
How to get there
Adhere to a strict diet, count the calories going in and out of your body, eat clean for most of the week and then once in a while splurge on some wings. Cheat meal? yes. Cheat day? No. This range tends to fluctuate from 9-12 % as they’re not as regimented as the 5% group.
16-20%
At the lower end of this range you’ve got some vascularity and definition in places but your lower abs probably aren’t popping like you want them to. At the higher end, maybe the top top abs are showing but the smaller cuts in the biceps and triceps can’t be seen. You don’t have a “dad bod” but there’s definitely some fat hiding your shape.
How to get there
Be health conscious by eliminating major no-no’s like fried foods, burgers without the bun, simple sugars, but at the same time you’re still able to have a beer with the fellas on weekends. 80-20 rule is probably best depending on your metabolism.
While many builders strive for the lowest body fat possible you have to remember that to a certain degree fat is good. Your body needs at least 3% body fat in order for your organs to function. This means most casual builders will probably fall into the 10-20% range to look cut and still feel strong. Ultimately it’s up to you, all 3 ranges can maintain a healthy lifestyle. What’s more important? Nachos on game night or a deeper V for your waistline? You be the judge.
Be sure to follow Generation Iron on Facebook and Twitter.
Top 4 Foods To Keep You Shredded Through The Summer
Use these summer foods to keep yourself in top shape.
If you’ve started planning to get into summer shape then we’ve got news for you: you missed the boat pal. While you were busy relaxing in the winter and spring, you were missing the perfect opportunities to start getting yourself in the best shape possible for the summer. We all have times that we’re a bit bloated, especially after the winter and some of spring. That’s why we advocate working out year round so that when the time comes to start cutting down a bit for summer you’ll already be halfway there by the end of spring.
It’s Independence Day and the summer is here – but does that mean you should just give up on your fitness goals and stuff your face with cheeseburgers this weekend? Not a chance in hell. In fact, you should be considering some last minute diet options that could end up doing you some good during the summer. Who knows, maybe you can start seeing some progress before summers end. But whether you’ve been working out hard all year round or if you’re just starting now, we’ve got some summer foods, particularly fruits, that will help you get to your shredded best, hopefully, by fall.
You can also check out our list of the best fat burners on the market in 2021 right here.
Watermelon
27This is a great fruit for anyone that’s pushing themselves hard in the gym. Watermelons are packed with nutrients and can be a great post workout treat that does a number of beneficial things for your body. One, it’s great for hydration after a tough workout. Two, it can greatly help your muscle recovery. Also, it’s the perfect melon to crush in between your legs… if you’re strong enough.
Blueberries
Another great summer food, blueberries should be your best friend. If you’re looking to thrash your muscles in the gym then you’re going to want your muscles to hold up to the task and this fruit can help greatly. Besides it’s great antioxidant properties, blueberries are great for helping with muscle fatigue.
Pineapples
Pineapples should be your best friends. For a bodybuilder who’s looking to gain a ton of muscle, protein will be a necessity. In order to get the most out of your protein intake, digesting protein and fats are essential. Pineapples are great for digesting these nutrients, provide carbs, and are packed with vitamin a, vitamin c, phosphorous, and potassium to aide in strong bone development.
Tart Cherries
If you’re looking to drop some fat during the summer then you should definitely have some tart cherries in your diet. Besides being pretty damn tasty, this fruit can do a great deal to aide in burning fat as well as promoting lower fat storage within the body.
Which summer foods do you have in your diet? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
5 Reasons Why Your Transformation Isn’t Working
Why Your Transformation Isn’t Working
A body transformation is easier said than done. Most people get a gym membership to transform their bodies but quit soon after they don’t see results and when the motivation fades away. If you’ve not given up the hope of getting in shape, you’ve come to the right place.
Transformations are set on some basic principles which work for every individual whether they want to lose weight or build muscle mass. If you avoid the things mentioned in the article, nothing can stop you from transforming your physique.
Indiscipline
Many people don’t make any progress in the gym because they underestimate the discipline and commitment which is required to transform their bodies. If you want to change your physique make sure you never skip a workout, eat clean food and get enough sleep.
When you’re training, you shouldn’t engage in chatting with people or use your phone while on the cardio equipment or between sets. Plan everything in advance and execute it to the best of your abilities.
Imbalanced Diet
While most people realize the importance of a balanced diet, they make the mistake of trusting their senses to make the right food choices. If you’re serious about transforming your body, you should be tracking your calories.
Design your diet keeping your micro and macronutrients in mind. If your goal is to build muscle and lose fat, you should be following a high protein and low carb diet. If you’re on a deadline, you might have to skip the cheat meals.
Poor Training Programming
Some people take the training aspect of a transformation lightly. They think doing 3 sets of 12 repetitions of an exercise using lightweight is enough to change their physique for the better. If you want to transform your body, you need to follow advanced principles and programs.
You can’t expect to see the results a pro gets by following the program of a rookie. The right training program is one of the most underrated aspects of a transformation. In the beginning, you should focus on finding out your body type and finding a workout program which suits it.
Pushing Too Hard
When people decide on starting a transformation, some push themselves too hard. You need to remember that you break muscles in the gym and build muscle or lose fat while you’re resting.
You need to give equal importance to your recovery otherwise you run the risk of burning out. Target 6-8 hours of sleep every night to give your body enough time to recover and recuperate from your workouts.
Goal Setting
If you want to transform your physique, know what the end goal will be. Write down your goals on paper and compare your progress every week. If you want to lose weight, write down your target weight and check your progress every week.
If you want to build bigger biceps, measure your current bicep size and check how close you are to the target size once every week. If you’re on the right path, keep going otherwise make adjustments. You can’t afford to want to transform your physique and then just hope for the best.
Header image courtesy of Envato Elements
What is your transformation goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Benefits Of Lunges & Variations To Challenge You
Lunges are great exercises to promote muscle growth, balance, and even weight loss and should be a staple in your leg day routine.
Leg day can be challenging for a number of reasons. Too often do we want to work those big vanity muscles that make our physique really pop, but the dread of knowing we need to do leg day forces us to do so. Once we start, it can be easy to get wrapped up in the same old exercise that we have always done and while they are great to perform, choosing the right exercises to challenge ourselves can be difficult to find. With so many exercises out there, and so many voices telling us which ones to perform, it can be easy to get wrapped up in our own heads.
Lunges are a great lower body exercise with plenty of benefits that we should absolutely include in our workouts. Athletes of all sports rely on lunges to enhance their goals and work to power their training so that desired leg growth, as well as added balance and support, are there to advance every goal we seek to fulfill.
This resistance exercise is awesome for us to strengthen many muscle groups while giving us the satisfaction of knowing we’ve done everything we can to advance our goals and make the most out of what could have been a dreaded leg day.
Let’s take a closer look at lunges to see just how great this lower body exercise really is. Whether you choose to use added weight or not, lunges have great benefits and variations to really challenge you to be better than the day before.
Muscle Worked By Lunges
Lunges work all of the major muscle groups of your lower body, while enhancing the smaller stabilizer muscles that are often overlooked. The main muscles worked by lunges include your quads, hamstrings, glutes, and calves to give you a great sculpt from the waist down.
It should also be noted that your back and hips get extra work done, as well as upper body muscle if you choose to use a weight like a dumbbell or kettlebell.
Benefits Of Lunges
Muscle Growth For Strength & Size
Working your lower body leg muscles in an effective way, you will start to see that desired growth really become reality (1). Not only will this promote strength and size but will also lower your risk of injury, both in your legs and in your back. Since this relies on your core for that added support, especially on one leg, you start to see great gains in your core for the desired six-pack aesthetic.
Weight Loss For A Desired Physique
Lunges can work to raise your heart rate to really get your metabolism going which allows for increase calorie burn and a reduction in body fat. Of course, a well balanced diet and all-around solid workout plan is needed, but lunges provide that extra boost to help you lose weight and see that desired physique (2).
Balance & Stability For Added Support
As a unilateral exercise, lunges will enhance overall balance and stability which will come in handy for those big lifts as you seek to put up monster weight (3). By working one leg only, you become less stable, but over time this will change especially as more muscle is packed on.
Simple & Convenient To Do Anywhere
Able to do as a bodyweight exercise, lunges are simple and convenient and can be done anywhere at anytime for that optimal output you desire most. Easy to learn and adapt to with variations, you will start to love what a lunge can do for you.
How To Do A Traditional Bodyweight Lunge
The traditional lunge is a basic exercise to really enhance your overall training and performance goals. Start in an upright and strong, stable position. Step one foot forward in front of you and bend the knee to a 90-degree angle. Your thigh will be parallel to the ground and your knee on the extended foot should not go past the foot of that same leg. Drive through the ground and lift up to the starting position. Alternate legs and perform for your desired number of reps.
Variations Of Lunges To Challenge You
Reverse Lunge
Reverse lunges are a simple variation to learn as it is a traditional lunge just done backwards. What it will do is take less pressure off your knees since the larger muscle groups will take more of the load as opposed to a traditional forward lunge. This is great for those who experience knee pain often (4).
How to: Start in the same position as the traditional lunge which is upright. Step one foot backward and bend the knee toward the ground. Your thigh will still be parallel to the ground. Driving through the ground, push your leg back to the starting position.
Jump Lunge
The jump lunge will start to get your cardio involved and is a solid plyometric exercise. This will fire up all of your leg muscles while elevating your heart rate for a great calorie burn. For those looking to add cardio into their lunges, this is a great variation to do so.
How to: With an engaged core and solid posture, step forward into a normal lunge. Drive through your foot and explode into a jump, switching legs in the air and landing with the other leg in front of you. Perform for the desired number of reps and maintain solid form throughout.
Curtsy Lunge
The curtsy lunge will challenge you in terms of movement and really work your core with an added component of extra balance. It is important to keep your upper body straight and forward as your leg crosses over.
How to: Start with your feet hip width apart. Step back with one leg, crossing it behind the other and bend both knees towards the floor. Your front leg will be at a 90-degree angle. Drive up and return to the starting position.
Wrap Up
Lunges are a great exercise to include in your daily leg routine for the many benefits and overall challenge that comes with them. Able to provide for muscle growth, calorie burn, and added balance and stability, lunges should be a staple in those leg day workouts. Adding challenging variations can be a fun way to crush the monotony of a boring leg day and enhance even more gains you wish to see. Add lunges into your workout routine and see what this exercise can do for your training and performance goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Jakobsen, Markus D.; Sundstrup, Emil; Andersen, Christoffer H.; Aagaard, Per; Andersen, Lars L. (2013). “Muscle activity during leg strengthening exercise using free weights and elastic resistance: Effects of ballistic vs controlled contractions”. (source)
Wing, Rena R.; Phelan, Suzanne (2005). “Long-term weight loss maintenance”. (source)
Jonhagen, Sven; Ackermann, Paul; Saartok, Tonu (2009). “Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Fischer, Kim E.; Walter, Teri; Matovich, Joseph (2011). “Exercise Technique: Reverse Lunge Into a Step-Up”. (source)
IFBB Europa Games Orlando 2021 Results
Full results for the IFBB Europa Games Orlando 2021 along with Prize money and athlete earnings.
The bodybuilding season keeps rolling on. The Europa Games Orlando 2021 was held on July 2nd & 3rd at the Orange County Convention Center in Orlando. We have the complete results of the two-day event below.
Ramses Rams took home first place in the Men’s Physique division. Rams beat out the likes of John Sarmiento and Steven Cao on Friday night to solidify his spot in the 2021 Mr. Olympia. Rams joins the likes of Akim Williams, winner of the 2021 Puerto Rico Pro, and Nick Walker, who took home first place in the 2021 New York Pro.
This event took place in Orlando while some of the best competitors in the sport gathered in Orlando for a different event. The “Meet the Olympians: Red Carpet Event” was also held in Orlando this weekend. This is where fans could gather for two days full of events with a chance to meet some of their favorite athletes. Ed and Betty Pariso are promoting the event and doing it for a good cause. In addition to having an incredible experience, fans will be able to contribute to the “Ed & Betty Pariso Cancer Charity.”
This was a small competition with two divisions at the Europa Games Orlando with winners vying for a qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the Puerto Rico Pro 2021 results below.
Europa Games Orlando 2021: All Division Winners
A quick breakdown of the winners in each division from the 2021 Europa Games Orlando.
Men’s Physique: Ramses Rams
Women’s Physique:
2021 Europa Games Orlando Breakdown:
Men’s Physique Results
First Place – Ramses Rams
Second Place – John Sarmiento
Third Place – Steven Cao
Fourth Place – Ismael Martinez Dominguez
Fifth Place – Gerardo Gabriel
Women’s Physique Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2021 Europa Games Orlando Scorecards
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Another Reason NOT To Use Flavored Protein Powder
About five years ago, I removed all artificial sweeteners from my protein lineup, opting to sell 99% of my products without them. I sell a few flavored proteins with stevia. As I told someone today, I sell quality, not taste. Taste simply makes the protein powder lower in quality. It REMOVES protein and ADDS flavoring….
Talking Huge With Craig Golias | EP 5: Muscle Worship and Highest Paid Bodybuilders
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Craig Golias talks about the biggest threats growing in the sport, the realities of muscle worship, and who are the highest paid bodybuilders today.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about the most threatening bodybuilders rising in the ranks, debating the best coaches in bodybuilding, which bodybuilders make the most money today, and muscle worshiping.
Craig Golias is a bodybuilder with no filter – not necessarily to be controversial – but more so because he simply says what’s on his mind right away. That’s why this week’s topics go into some truly funny and shocking directions. He makes his guesses based on rumors for who are the highest paid bodybuilders today. He also gets open and honest about muscle worship in bodybuilding. He’s received many requests to pay him for muscle worship – and knows bodybuilders who have done it. It’s a wild ride of an episode – so let’s jump right in.
The Biggest Threats Rising In Bodybuilding
Vlad Yudin asks Craig Golias who he thinks are the most threatening athletes rising up in bodybuilding today. Straight after his big win at the Puerto Rico Pro – Craig has his eyes on Akim Williams. Craig believes that Akim is one of the few more accomplished bodybuilders who is actually improving – while many other of his ilk are getting worse. Akim also turned heads at the Mr. Olympia 2020 when he rose up to his highest placing of 6th.
Craig Golias also brings up Nick Walker – who has been building hype ever since he earned his pro card in 2020. Walker has been receiving favorable comparisons to the physique of Dorian Yates. He’s able to keep his waist small while also maintaining a massive physique overall. Craig Golias wouldn’t be surprised to see him become one of the most notable pros within this decade.
Who Is Making The Most Money Today?
After discussing a bit about athletes starting their own supplement lines – Vlad asked Craig who he thinks is making the most money in the sport today. Craig Golias can’t know for sure – but he’s heard rumors. Based on those rumors, he would guess that Chris Bumstead is probably the highest paid bodybuilder currently competing. Two Olympia wins certainly help – but he also has a massive, yet classic physique that works wonders for a wider variety of sponsorships.
Craig Golias also mentions another Canadian bodybuilder, Regan Grimes, as a potential athlete who brings in massive cash. Craig also mentions Brian Shaw. Though not a bodybuilder, he’s heard word that Shaw brings in some serious revenue.
Craig Golias: Muscle Worship In Bodybuilding Is Real
In our final topic, Vlad asks Craig Golias about muscle worship in bodybuilding. Muscle worship is a form of fetish where individuals get arosed by massive muscle. It’s been long rumored that bodybuilders can help supplement their funds by committing to muscle worship videos. But is this true?
Craig Golias admits it’s all true. Though he doesn’t know how many bodybuilders do it – he knows people who have. And Craig has received many requests to do muscle worship videos or scenarios. He claims the requests range from PG rated (just looking or touching muscle) to XXX rated with full on muscle-bound sex.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as the best bodybuilding coaches in the sport, supplement companies, and how to grow a social media following. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!