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Ramon Rocha Queiroz — Diet | Training | Competition

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DR Munazza Ashraf, Pharmacist

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roman dino

In the world of bodybuilding, there emerges a new sensation, a force to be reckoned with – Ramon Dino, real name Ramon Rocha Queiroz. With an awe-inspiring presence on the stage and an unyielding determination, Ramon Dino has set the bodybuilding world ablaze.

Ramon Dino has been making waves with his remarkable physique and determination. Born and raised in Brazil, Ramon developed a passion for fitness and bodybuilding at an early age.

His mastery of posing, symmetry, and muscularity has earned him the admiration of both judges and fans alike. Let’s look through his impressive list of competitions, and record-breaking performances. 

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Personal Information

Name Ramon Dino 
Full NameRamon Rocha Queiroz 
Date of Birth February 9, 1995
Place of BirthAcre, Brazil 
Age28 years 
Nationality Brazilian 
Height 5 ft 11 in
Weight 220 lbs
Profession Bodybuilder 
Parents Suzana (Mother) 
Marital Status Married 

Early Life and Background

From the lush landscapes of Acre, Brazil, to the vibrant streets of Portugal, Ramon Rocha Queiroz, known as Ramon Dino, embarked on a remarkable journey. Born on February 9, 1995, in Acre, Brazil, he was later raised in the captivating embrace of Portugal, where his early years unfolded.

After completing his basic education at a local private school, Ramon found his true calling in bodybuilding. With unwavering determination, he set his sights on becoming an elite professional in this muscular realm. Education took a back seat as he dedicated himself entirely to his passion for sculpting his physique.

As time passed, Ramon Dino’s reputation in the bodybuilding industry soared to new heights, making him one of the most talked-about names in the field. His dedication and hard work paid off, as he now proudly stands as an IFBB pro bodybuilder from Brazil, with dreams set on achieving the prestigious title of Mr. Olympia Classic Physique champion.

Career Overview

Ramon Rocha Queiroz has made significant strides in his professional career, earning a reputation as a top contender in the sport. Hailing from Brazil, his journey has been marked by determination, talent, and an aesthetically pleasing physique.

Ramon represented Brazil in several prestigious competitions, including the Olympic Games and World Championships. At these global events, Ramon consistently pushed his limits, going head-to-head with elite athletes worldwide.

His physique and agility have also drawn comparisons to the division’s reigning champion, Chris Bumstead, and other esteemed competitors like Urs Kalecinski, Terrence Ruffin, and Breon Ansley.

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Competition History

1) Secure IFBB Pro Card

Ramon’s professional bodybuilding career commenced in 2018 at the Olympia Amateur Brazil, where he clinched victory.

Demonstrating his exceptional talent and hard work, Ramon earned his IFBB Pro card, a prestigious credential that recognizes him as a professional bodybuilder.

This accomplishment signifies his readiness to compete at the highest echelons of the sport. However, he took a hiatus in 2019 and 2020 for undisclosed reasons before resurfacing in 2021 with a remarkable comeback.

2) Qualify for Olympia 2021

Making his professional debut at the 2021 Europa Pro, Ramon secured a runner-up position in the Classic Physique division, which granted him a coveted qualification for the 2021 Olympia. As his career progressed, Ramon’s talent and dedication paved the way for international success.

At the 2021 Olympia, Ramon’s exceptional performance led to a notable fifth-place finish, gaining invaluable experience on the prestigious stage. He continued his success at the 2021 Muscle Contest Brazil, finishing the year with another victory.

3) Claim 2nd Place in the 2022 Arnold Classic & 2022 Olympia

The year 2022 marked a turning point in Ramon’s career as he emerged as a formidable contender against Chris Bumstead. At the 2022 Arnold Classic, he achieved a runner-up position, surpassing elite competitors like Urs Kalecinski and former Classic Physique Olympia champion Breon Ansley. His continuous improvement and dedication to his training routine made him a prominent threat to Bumstead’s dominance.

Ramon’s success at the 2022 Olympia further solidified his stature in the sport. Claiming the runner-up position once again, he outperformed renowned athletes like Urs Kalecinski, Terrence Ruffin, and Breon Ansley. His consistent growth and aesthetic physique made him a prominent challenger for the Classic Physique Olympia title. 

4) Win the 2023 Arnold Classic 

The triumph continued into 2023 when Ramon secured victory at the 2023 Arnold Classic Physique, besting Urs Kalecinski to earn one of the most prestigious titles in professional bodybuilding. With this win, he sets his sights on his third attempt at claiming the coveted Classic Physique Olympia title.

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Competition & Achievements 

2018Olympia Amateur Brazil1st
2021Europa Pro2nd
2021Mr. Olympia 5th
2021Muscle Contest Brazil1st
2022Arnold Classic2nd
2022Mr. Olympia 2nd
2023Arnold Classic 1st

Training Regime

Throughout his journey, Ramon has consistently displayed a strong work ethic and unwavering commitment to his training regime. He follows a rigorous workout routine that combines strength training, hypertrophy exercises, and cardiovascular conditioning to sculpt his muscles and enhance his overall physique.

Ramon Rocha Queiroz’s training regime includes a combination of compound movements, isolation exercises, and high-intensity interval training to maximize muscle growth and definition. He focuses on targeting different muscle groups each day, ensuring that his entire body is evenly developed.

Off-season Workout 

Ramon Dino’s off-season training focuses on gaining muscle through weight training. During competition preparation, he switches to cardio to get lean while maintaining muscle mass.

His training split includes dedicated sessions for arms, legs, shoulders, back, and chest. He uses a combination of isolation and compound movements with both free weights and machines.

Machines are preferred as they follow a fixed trajectory, reducing the risk of injuries, which is crucial for his professional bodybuilding career.

Here’s a picture of Ramon’s weekly training routine:

1) Shoulder Workout

  • Barbell Front Raises
  • Dumbbell Lateral Raises
  • Lying Machine Rear Delt Flyes
  • Machine Incline Overhead Press
  • Machine Lateral Raises
  • Reverse Pec Deck Flyes

2) Arms Workout

  • Banded Triceps Pushdowns
  • Machine Preacher Curls
  • Overhead Cable Triceps Extensions
  • Prone Incline Biceps Curls
  • Seated Incline Dumbbell Curls
  • Triceps Dip Press
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3) Back Workout

  • Bent Over Barbell Rows
  • Cable Seated Rows
  • Chest Supported Rows
  • Incline One-Arm Dumbbell Rows
  • Seated Machine Rows
  • Wide Grip Lat Pulldown

4) Chest and Back Workout

  • Chest Supported Rows
  • Lat Pulldowns
  • Machine Bench Press
  • Machine Chest Press
  • Pec Deck Flyes
  • Seated Rows

5) Leg Workout

  • Belt Squats
  • Leg Extensions
  • Leg Press
  • Unilateral Hip Press

Diet and Nutrition of roman dino

Ramon also pays meticulous attention to his diet plan, understanding that nutrition is crucial in achieving and maintaining a competition-ready physique. He carefully selects his food choices and follows a meal frequency that keeps his metabolism active throughout the day.

In line with the practices of professional bodybuilders, Ramon follows a self-prescribed diet that prioritizes specific amounts of protein, fat, and carbohydrates to support muscle growth and maintain a lean body mass. He pays attention to nutrition timing to optimize nutrient absorption and fuel his workouts effectively.

The off-season diet of Ramon Dino consists of 6 meals a day. It comprises a balanced proportion of all the macronutrients he needs to fuel his energy and maintain his aesthetic physique. Here’s what Ramon Dino counts on for his healthy diet:

  • Eggs
  • Avocados
  • Bananas
  • Brown rice
  • Whole Grain bread
  • Yogurt 
  • Lean meat (chicken stew & turkey)
  • Omega-3 rich fish
  • Whey protein isolate shake
  • Boiled potatoes
  • Oats
  • Leafy greens
  • Yams
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Ramon’s Life Outside Competition 

In addition to his training regime and diet plan, Ramon Rocha Queiroz’s success in bodybuilding can also be attributed to his strong support system, which includes his family. His parents and wife have always supported him throughout his career.
Ramon’s dedication and passion for bodybuilding have been evident from a young age. He has always had a natural inclination towards physical fitness and strength training.

He celebrated his achievements with his mother and brother in the early days. Later, his wife, Vitoria Viana Queiroz, joined them. Though the couple doesn’t share much of their private life on social media, Vitoria occasionally expresses joy at Ramon’s wins. The couple also have a daughter named Clarinha and another baby on the way.

Ramon has a YouTube channel with 341k subscribers and is also followed by 3.2 million people on Instagram. Most of his income comes from prize money from competitions and sponsorships. However, he also runs a Ramon Dino Gear store, where he offers t-shirts, hoodies, jerseys, etc.


Ramon Rocha Queiroz aka Ramon Dino turned 28 years old on February 9, 2023. He is about 6 inches tall and weighs 100 kg. 

Ramon Dino began his journey in the world of lifting and bodybuilding when he was only 20 years old. However, his professional career started in 2018 at Olympia Amateur Brazil.

Ramon Dino, the 2023 Arnold Classic Champion possesses an impressive height of 5 feet 11 inches. 

The legendary bodybuilder Ronnie Coleman and Lee Haney share the record for the most Mr. Olympia victories, each winning the prestigious title eight times.

Ramon Dino is sponsored by Max Titanium Supplements, a renowned brand in the fitness and health industry. Their partnership reflects the mutual commitment to promoting a healthy lifestyle and providing top-quality supplements to athletes and fitness enthusiasts.

The Bottom Line

As the ultimate inspiration for aspiring bodybuilders, Ramon Dino’s journey from humble beginnings to the pinnacle of sporting greatness is nothing short of a legend. Ramon’s story exemplifies how one’s unwavering pursuit of a dream can lead to remarkable success and admiration.

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