Ramon Rocha Queiroz (Ramon Dino) – Complete Profile: Height, Workout and Diet

Ramon Rocha Queiroz aka Ramon Dino is one of the fastest-rising contenders in the Classic Physique division of the IFBB Pro League. He finished second at both the 2022 Olympia and 2023 Olympia. In a short time, the Brazilian bodybuilder became a serious threat to reigning champion Chris Bumstead‘s dominance over the Classic Physique division. However, in the 2024 Mr. Olympia, Queiroz took fourth place. This is his biography, competition history, diet, training routine as well as statistics.

Ramon Dino Statistics

Early Life

Ramon Rocha Queiroz, better known by his stage name Ramon Dino, was born in Acre, Brazil. He was raised in Portugal where he spent the early years of his life. After completing the school education in a private school, Ramon shifted his focus to pursue his passion for bodybuilding professionally. He dedicated his life to a singular goal of becoming an elite professional bodybuilder and the results are available for all of us to witness!

Career and Competition

The Classic Physique division of bodybuilding is home to some of the youngest emerging contenders of the sport and Ramon Dino is a prominent name belonging to this category. He is still relatively new in the professional bodybuilding circuit. However, the Brazilian has cemented himself as a top contender of the division. Testimony to this fact is that his level of talent is often compared with the likes of reigning divisional king Chris Bumstead and other top contenders like Urs Kalecinski, Terrence Ruffin, and Breon Ansley.

Ramon Dino’s professional bodybuilding career started at the 2018 Olympia Amateur Brazil. He won the Competition and earned his IFBB Pro card. However, the 27-year-old abstained from competing in 2019 and 2020.l for undisclosed reasons. He returned to the Competition with a bang in 2021 and his stock has only risen in the subsequent years.

Professional bodybuilding debut and rise to contender status

Ramon made his much-awaited professional bodybuilding debut at the 2021 Europa Pro and achieved a runner-up finish in the Classic Physique division behind the winner Fabian Mayr. The top two finishers of each division at this show received a direct qualification to the 2021 Olympia. This way, the Brazilian prospect secured his Olympia debut just one professional show into his bodybuilding career. But most importantly, Ramon Dino became an instant sensation due to his aesthetic physique.

The 2021 Olympia was a special occasion for the Classic Physique division as it saw the emergence of two top contenders – Urs Kalecinski and Ramon Rocha Queiroz. Ramon surged into the top five at his Olympia debut and finished fifth. The performance gave him the confidence and experience needed to compete at the highest level. Dino returned to the stage at the 2021 Muscle Contest Brazil, capping the already successful year with a win at the show.

The year 2022 saw Ramon Dino emerge as a serious threat to divisional king Chris Bumstead. The Brazilian prospect participated at the 2022 Arnold Classic and achieved a runner-up finish behind two-time Arnold Classic Physique champion Terrence Ruffin. He defeated elite contenders like Urs Kalecinski and former Classic Physique Olympia champion Breon Ansley in the process. The 2022 Arnold Classic was the first major Pro show of the year and Ramon was able to get the momentum on his side with a strong performance.

Challenging Chris Bumstead at the 2022 Olympia

The Brazilian contender then started his march towards the biggest opportunity of his competitive career so far. He started the competition prep with furious intensity to achieve the goal of winning the Classic Physique Olympia title.

Ramon’s physique updates a few weeks out of the 2022 Olympia showed massive improvements compared to the physique he brought at the 2022 Arnold Classic. His arms and back looked to be the strongest aspects of his physique along with excellent conditioning. According to some bodybuilding experts, Ramon looked like a guy who could present Chris Bumstead a lot of challenges and be a major hurdle in his goal of becoming a four-time Classic Physique Olympia champion.

Ramon Dino dominated the Olympia stage along with Chris Bumstead and Urs Kalecinski. He achieved a runner-up finish at the show, taking a three-spot jump from the previous year’s standing. In doing so, he beat elite competition like Urs Kalecinski, Terrence Ruffin, Breon Ansley, and Mike Sommerfeld. Although the Brazilian did not take home the Sandows trophy, he did emerge as the biggest threat to Bumstead’s dominance.

Winning the 2023 Arnold Classic title and Looking Ahead in 2024 

Ramon Rocha Queiroz continued his quest towards the ultimate goal in the new year and secured the 2023 Arnold Classic Physique win. The show took place from March 3 to 5 in Columbus, Ohio and Ramon defeated Urs Kalecinski to take home the second most prestigious professional bodybuilding title. 

As of 2024, Ramon Queiroz suffered a shocking upset loss to Dutch bodybuilding standout Wesley Vissers at the annual Arnold Classic. This defeat, however, has only emboldened the Brazilian star to commit like never before to the sport of bodybuilding. He plans to prove all of his naysayers wrong when he takes to the stage at the 2024 Mr. Olympia contest. 

Although he had high hopes for the 2024 Mr. Olympia competition, Queiroz struggled to push into title contention. Ultimately, he placed fourth but is determined now more than ever to mount a successful comeback after Chris Bumstead retired from the sport. 

Competition History

• 2018 Olympia Amateur Brazil – 1st place (Earned the IFBB Pro card)
• 2021 Europa Pro – 2nd place
• 2021 Olympia – 5th place
• 2021 Muscle Contest Brazil – 1st place
• 2022 Arnold Classic – 2nd place
• 2022 Olympia – 2nd place
• 2023 Arnold Classic – 1st place
• 2023 Mr. Olympia – 2nd Place 
• 2024 Arnold Classic – 2nd Place 
• 2024 Mr. Olympia – 4th place 

Ramon Rocha Queiroz Training Regime

Ramon Dino likes to keep his training simple but Intense. The Brazilian bodybuilder likes to increase the training intensity by using heavy weights, high volume, and shorter rest periods between exercises.

Ramon Dino makes sure to isolate each and every muscle in the body to achieve complete development of the physique. He also emphasizes using compound movements like deadlifts, bench press and Rows to improve muscle coordination as well as functional strength. Isolation movements help him add finer details and definition to the muscles.

During the off-season training, Ramon focuses on packing more muscle and focuses on weight training for the most part. Competition prep, however, is a totally different story. Ramon Rocha Queiroz utilizes cardio to get shredded without losing the muscle mass.

Ramon Dino’s training split includes dedicated sessions for arms, legs, shoulders, back and Chest. All the training sessions are a mix of isolation and compound movements done using free weights as well as machines. 

Weights on the machines move along a fixed trajectory and therefore the need to control the weight is eliminated. As a result, chances of injury greatly reduce with their use. Ramon Dino is at a crucial phase of his professional bodybuilding career. He cannot afford losing time in recovering from injuries if they occur. Therefore he does a lot of exercises on machines. Typically, Ramon Rocha Queiroz’s weekly routine looks like this:

Shoulder Workout

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

Leg Workout

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

Chest and Back Workout

• Pec Deck Flyes
• Machine Chest Press
• Machine Bench Press
• Pec Deck Flyes
• 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 Rocha Queiroz Diet and Nutrition

Diet, training, and rest are the three most important aspects of a competitive bodybuilder’s life and the remaining two are nullified if the diet is not on point. Ramon Rocha Queiroz follows a stringent but simple Diet. He likes to prepare the meals in advance rather than running around at the last moment and also prefers to avail meal prep services when necessary. However, he absolutely loves the food prepared by his mother and cherishes the fact that she makes the bodybuilding diet that much enjoyable for him.

“I know how to cook. But I prefer that my mother cooks because her food is tastier and mother’s food is priceless bro! They don’t even compare…” Ramon said in one of his YouTube videos.

Ramon Rocha Querioz’s off-season diet requires him to eat six meals per day. Most of the foods he consumes are everyday ingredients found in all the houses. Lean cuts of meat and chicken are the primary sources of Protein in Ramon’s diet. White rice, bread and Potatoes provide carbohydrates while yoghourts, avocados and Nuts provide a healthy amount of fats.

Typically, the full day of eating in Ramon Rocha Queiroz’s off-season diet looks like this:

Ramon Rocha Queiroz’s full day of eating

Meal 1

Ramon starts his day with a balanced meal of whole eggs and wholegrain bread. Whole grain bread is generally healthier than white bread. However, the 2023 Arnold Classic winner eats the whole grain bread out of preference and not because of it’s health benefits.

Overall, the first meal of the day consists of:

• 5 Whole Eggs
• 4 Bread Slices
• 1 Cup Yogurt

Meal 2

The next two meals are meat and rice meals that focus on increasing the Protein intake for the day. Ramon usually consumes stewed Chicken and Meat for these meals with cooker Rice.

• 200 grams Chicken Stew
• 1 Cup Cooked Rice

Meal 3

• 180 grams Cooked Meat
• 1 Cup of Rice

Meal 4

Ramon supplements his Protein intake with Whey Protein Isolate and consumes it in a Protein shake as the fourth meal of the day.

• Shake with 50 grams Whey Protein Isolate

Meal 5

Boiled Potatoes and Rice constitute the fifth meal of Ramon Dino’s full day of eating.

• 200 grams Chicken
• 300 grams Potatoes

Meal 6

The 2023 Arnold Classic winner concludes his daily food intake with a balanced meal that consists of:

• 50 grams Whey Protein Isolate
• 80 grams Rolled Oats
• Sliced Apple

Personal Life

Ramon Rocha Queiroz is married to Vitoria Viana Queiroz. The couple has a daughter named Clarinha and a younger daughter on the way. The couple intends to name Ravi. Vitoria has supported Ramon through the years and expressed the joy of her husband’s 2023 Arnold Classic Physique win with an emotional Instagram post.

“YEAH CHAMPION!!! I’m here still getting myself together and so happy to be part of this beautiful story you’ve been writing. This merit is all YOURS my love!! Coming from where you came from, only with the willpower and believing in you and your dream, that would already make you a winner and for me you will always be number one!! May you always have that beautiful and humble heart!!! I love you ❤️ ❤️ 🥇 🇧🇷 🥴 @ramondinopro Now you can come back daddy Clarinha and Ravi are waiting for you @ramondinopro” Translated from Vitoria Queiroz’s Instagram caption.

He prefers to keep his personal life a private affair and does not divulge its details on public platforms. Although the media spotlight on him is getting brighter by the day, he has managed to keep the focus of his public appearances/interviews on his professional life only.

To conclude, Ramon Dino is on an upward trajectory in his career and he has all the things necessary to become a future Olympia champion. The success he has achieved in his career so far is the result of an unparalleled work ethic and discipline in his training and diet.

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