Near the end of 2011, Mamdouh "Big Ramy" Elssbiay weighed approximately 200 pounds, having been training only a little more than a year. In May of 2013, just one week before he won the IFBB New York Pro, he weighed in at over 300 pounds!  Here is the off-season meal plan he used to make these extraordinary gains:

  • [[{“type”:”media”,”view_mode”:”wysiwyg”,”fid”:”427726″,”attributes”:{“alt”:””,”class”:”media-image media-image-right”,”style”:”width: 400px; height: 522px; float: right; margin: 4px;”,”title”:””,”typeof”:”foaf:Image”}}]]■ Meal 1
    • 12 egg whites
    • 3 whole eggs
    • 8 oz sweet potato
  • ■ Meal 2
    • 5 oz of rice
    • 8 oz chicken breast
  • ■ Meal 3
    • Protein shake
  • ■ Meal 4
    • 4 whole eggs
    • 8 oz sweet potato
  • ■ Meal 5
    • 8 oz chicken breast
    • 1 cup brown rice
    • 1 cup sliced pineapple
  • ■ Meal 6
    • 10 oz salmon
    • 1/2 cup cooked white rice
  • ■ Meal 7
    • 10 oz steak
    • Green salad
  • ■ Meal 8 (taken in the middle of the night)
    • Protein shake
    • 2 tbsp peanut butter

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