Ramon Dino- The Brazilian Classic Physique

Ramon Dino Early life

Ramon Rocha Queiroz, born on February 9, 1995, is better known by his stage name Ramon Dino or "O Dinossauro do Acre" (the Dinosaur from Acre). He is a professional bodybuilder from Brazil, recognized as the top Classic Physique athlete in the country, and the current runner-up in the Mr. Olympia competition in that category. In 2023, he clinched the title at the Arnold Classic Ohio. His weight limit for his category is 103 kilograms (227 pounds).

In 2018, Ramon Dino competed in Olympia Brasil, one of the most prestigious bodybuilding contests in Brazil, where he earned his Pro Card in the Classic Physique category. He made his international debut at the 2021 Mr. Olympia, finishing in fifth place. Shortly after, he qualified for the 2022 Olympia at the Expo Super Show in Rio de Janeiro.

Ramon returned to the Mr. Olympia stage in December 2022, finishing in second place. Four months later, he won the 2023 Arnold Classic Ohio. In November 2023, he competed again in the Mr. Olympia, securing the runner-up position in the Classic Physique division, just behind Chris Bumstead.

Ramon Dino Training/Workout Program

Ramon Dino maintains a straightforward workout routine but ensures it is highly intense. He boosts the intensity of his training by lifting heavy weights, incorporating high volume, and taking shorter rest periods between exercises. He employs an isolation regimen to fully develop his physique and focuses on compound movements such as deadlifts, bench presses, and rows.

He believes compound movements enhance muscle coordination and functional strength. These exercises help him add fine details to his physique and achieve better muscle definition. During the off-season, Dino focuses on building more muscle mass and prioritizes weight training.

However, his approach changes significantly as competition approaches. He incorporates cardio to achieve a shredded look while maintaining his muscle mass. At this crucial stage in his professional career, he prioritizes avoiding injuries and cannot afford to lose time recovering. To ensure his safety, he frequently uses machines for his exercises. Here is what his weekly workout split looks like.

* Shoulder Workout

- Machine Incline Overhead Press

- Dumbbell Lateral Raises

- Machine Lateral Raises

- Barbell Front Raises

- Reverse Pec Deck Flies

- Lying Machine Rear Delt Flies

* Leg Workout

- Leg Extensions

- Unilateral Hip Press

- Leg Press

- Belt Squats

* Chest and Back Workout

- Pec Deck Flies

- Machine Chest Press

- Machine Bench Press

- Lat Pulldowns

- Chest Supported Rows

- Seated Rows

* Arms Workout

- Prone Incline Biceps Curls

- Seated Incline Dumbbell Curls

- Machine Preacher Curls

- Banded Triceps Pushdowns

- Triceps Dip Press

- Overhead Cable Triceps Extensions

* Back Workout

- Incline One-Arm Dumbbell Rows

- Bent Over Barbell Rows

- Seated Machine Rows

- Cable Seated Rows

- Wide Grip Lat Pulldown

- Chest Supported Rows

Ramon Dino Diet plan/nutrition

During his off-season, Ramon Dino typically eats six meals a day. He keeps his meals simple, using ingredients commonly found in most households. His primary protein sources are lean cuts of meat and chicken. For carbohydrates, he relies on white rice, bread, and potatoes. He gets healthy fats from yogurt, avocados, and nuts.

Here is what a full day of eating looks like for Ramon Dino.

-- Meal 1

5 Whole Eggs

4 bread slices

1 cup yogurt

-- Meal 2

200 grams Chicken stew

1 cup cooked rice

-- Meal 3

180 grams of cooked meat

1 cup of rice

-- Meal 4

Shake that contains 50 grams of whey protein isolate

-- Meal 5

200 grams chicken

300 grams potatoes

-- Meal 6

50 grams of whey protein isolate

80 grams rolled oats

Sliced apple

Ramon Dino Body Stats and Personal Information

Full Name- Ramon Rocha Queiroz

Popular Name- Ramon Dino

Date Of Birth- 09/02/1995

Birth Place- Rio Branco, Brazil

Age- 28 YO

Height- 5’ 9” ft

Weight- 198 lbs

Parents- Mr. Queiroz, Suzana Moura

Siblings- NA

Nationality- Brazilian

Ethnicity- Brazilian

Net Worth- $1.5 million

Spouse- Victoria Viana Queiroz.

Relationship/Marital Status- Married

Children- Ravi

Profession- Bodybuilder

Ramon Dino VS CBUM rivalry

The rivalry between Ramon Dino and Chris Bumstead is one of the most exciting and talked-about in the world of professional bodybuilding, particularly in the Classic Physique division. Chris Bumstead, often referred to as "Cbum," has been a dominant force in the Classic Physique category, having won the Mr. Olympia title multiple times. Ramon Dino, a rising star from Brazil, has quickly made a name for himself as a formidable competitor and a serious contender for the top spot.

-- Key Moments in Their Rivalry:

1. Mr. Olympia 2021:

- Chris Bumstead: Cbum won the Classic Physique title, continuing his reign as the champion.

- Ramon Dino: Ramon made his international debut and finished in fifth place, marking the beginning of his challenge to Bumstead’s dominance.

2. Mr. Olympia 2022:

- Chris Bumstead: Once again, Cbum secured the first place, solidifying his status as the top Classic Physique bodybuilder.

- Ramon Dino: Ramon significantly improved his standing, finishing in second place and establishing himself as a top contender.

3. Arnold Classic Ohio 2023:

- Chris Bumstead: Did not compete.

- Ramon Dino: Ramon won the Classic Physique category, adding a major title to his resume and showcasing his potential to dethrone Bumstead.

4. Mr. Olympia 2023:

- Chris Bumstead: Cbum continued his winning streak, maintaining his championship position.

- Ramon Dino: Ramon finished as the runner-up for the second consecutive year, reinforcing the rivalry and his pursuit of the top spot.

-- Rivalry Dynamics:

- Training and Physique:

- Chris Bumstead: Known for his exceptional aesthetics, balance, and muscle maturity. His training focuses on maintaining his classic lines and proportions.

- Ramon Dino: Recognized for his impressive muscle mass, conditioning, and overall improvements. His training regime emphasizes heavy lifting and compound movements to enhance his physique.

- Public Perception and Fan Base:

- Chris Bumstead: Has a large and dedicated fan base, known for his charismatic personality and social media presence.

- Ramon Dino: Rapidly gaining popularity, especially in Brazil and among fans who admire his work ethic and rapid progress in the sport.

-- Future Outlook:

The rivalry between Ramon Dino and Chris Bumstead is poised to continue captivating the bodybuilding community. With both athletes pushing their limits and striving for excellence, future competitions will be highly anticipated, with fans eager to see if Ramon Dino can eventually overcome Chris Bumstead and claim the Mr. Olympia title in the Classic Physique division.

Chris Bumstead gave credit to Ramon Dino

Chris Bumstead has credited Ramon Dino for reigniting his competitive drive. Throughout bodybuilding history, top rivals have often acknowledged how their competition pushed them to achieve greater heights. This dynamic is true for Bumstead, who has developed a strong friendship with his on-stage competitor, Dino.

Ramon Dino gained fame by consistently challenging Bumstead at the Mr. Olympia stage. Despite Bumstead's dominant streak, winning the Sandow five times in a row, he has admitted that Dino serves as a significant source of motivation for him. With the addition of Vissers into the mix, the competition between these top physiques is set to become even more exciting.

Ramon Dino has the biggest arms in Classic Physique

The secret behind Ramon Dino's impressive arms lies in his dedicated and strategic approach to training and nutrition. Here are some key elements that contribute to his success:

Training Strategies

Variety in Exercises:

Biceps: Ramon incorporates a range of bicep exercises such as prone incline biceps curls, seated incline dumbbell curls, and machine preacher curls. This variety ensures that all parts of the biceps are targeted for comprehensive growth.

Triceps: He emphasizes exercises like banded triceps pushdowns, triceps dip press, and overhead cable triceps extensions to fully develop his triceps.

High Volume and Intensity:

Ramon trains with high volume, meaning he performs multiple sets and repetitions for each exercise. This approach promotes muscle hypertrophy.

He also focuses on intensity, using heavy weights and shorter rest periods between sets to maximize muscle engagement and growth.

Isolation and Compound Movements:

While he uses isolation exercises to target specific muscles, he also includes compound movements that engage multiple muscle groups, providing a balanced and effective workout.

Progressive Overload:

Ramon consistently increases the weight he lifts over time, ensuring continuous muscle growth by challenging his muscles with heavier loads.

Ramon Dino Forearms secret

How big is Ramon Dino's forearms?

Ans- 17.5 inches

Yes you heard that right!

The real secret behind Ramon Dino's incredible forearms is his dedication to calisthenics. A form of exercise that heavily emphasizes bodyweight movements. Calisthenics offers unique benefits for forearm development such as holding, supporting and gripping bodyweight. Ramon Dino has been doing calisthenics since his teenage years. This was the main forearm workout of Ramon Dino for the bigger forearm size.

Ramon dino bodybuilder Titles and Qualification

- 2016: Regional Championship Men's Physique – Top 2

- 2017: Regional Championship Men's Physique – Top 2

- 2018: Mr. Olympia Brasil (Top 1/Overall) – IFBB Pro Card

- 2021: Europa Pro (Top 2) – Qualified for Mr. Olympia 2021

- 2021: Mr. Olympia (Top 5)

- 2021: Muscle Contest Brasil (Top 1) – Qualified for Mr. Olympia 2022

- 2022: Arnold Classic (Top 2)

- 2022: Mr. Olympia (Top 2)

- 2023: Arnold Classic (Top 1)

- 2023: Mr. Olympia (Top 2)

- 2024: Arnold Classic (Top 2)

Ramon Dino Social media accounts

Ramon Dino Insatgram

Ramon Dino Facebook

Ramon Dino Twitter

Q&A

Who is coaching Ramon Dino?

Chris Aceto

Is Ramon Dino a natural bodybuilder?

No, Ramon Dino is not natural Bodybuilder