Jose Ramirez Workout Routine and Diet Plan

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An American professional boxer from the country of Mexico, José Carlos Ramírez came into the world on August 12, 1992. He is associated with WBC and WBO light welterweight championship. He won the WBC title in 2018 and the WBO title in July 2019. Being ranked number one as an amateur in the WBC lightweight in the United States, José Carlos Ramírez played for the United States at the Olympics 2012. He is declared as the world's second-best light welterweight by The Ring and BoxRec in June 2020.

Jose Ramirez

The Transnational Boxing Rankings Board has adjudged him the third-best light-welterweight champion. At the U.S. Olympic Training Center in Colorado Springs, Colorado, José Carlos Ramírez was the one who leads the United States national amateur boxing championships Lightweight tournament. He has also acquired a Jr. Golden Gloves National Champion, a two-time Jr. Olympic National Champion, and a two-time Ringside World Champion.

He was born and trained all of his life in a house which is situated in Avenal, California. In the 2012 Olympics, José Carlos Ramírez is being qualified to represent the country United States by defeating the 2008 Olympian Raynell Williams 21-16 in the finals of the United States Olympic Boxing Trials. At the Summer Olympics which happened in London in 2012, José Carlos won over Rachid Azzedine and then he is defeated by Fazliddin Gaibnazarov.

How José Carlos Ramírez can compete throughout his life, this article will disclose all the secrets of his diet plan and the workout schedule he followed to achieve such heights. So read this article to gather how he manages himself for the stardom.

Jose Ramirez

Jose Carlos Ramirez Statistics

  • Birth Year: 1992 (age 28)
  • Birth Date: August 12
  • Height: 5 ft 10 in (178 cm)
  • Reach: 72 12 in (184 cm)

Jose Carlos Ramirez Awards and Achievements

  • Total Fights: 26
  • Wins: 26
  • Wins by KO: 17
  • Losses: 0

Jose Carlos Ramirez Workout Routine

Jose Carlos Ramirez is quite a name in the boxing industry as he has won many world championships. However, all that comes with immense practice and a lot of patience. It was not all easy for someone who always struggled with keeping up the weight. However, with his dedication and because of a great team who always had his back which included his coaches, personal trainers, nutritionists, dieticians, cooks, etc, he was able to climb the ladders of success.

José Carlos Ramírez is not very social and doe not share a lot about his workout routine or his diet plan on social media. However, he has given many interviews and shared in bits and pieces about the kind of routine he follows. José Carlos Ramírez does a lot of fo work in the gym as well as out. He focuses on maintaining his agility, strength, endurance, and speed which are essential components in his sport. He and his coachwork on it from various perspective and although José Carlos Ramírez's workout routine tends to change now and then, here are few basic things that José Carlos Ramírez does throughout the week. So take a look:

Monday Jose Carlos Ramirez Workout


  • A series of 440, 220, and 110-yard sprints
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


  • Incline Bench Press– 5 sets, Reps: 21, 14,7, 7, 7
  • Cable Crossover- 3 sets, Reps 21
  • Dumbbell Bench Press– 5 Sets, Reps: 21, 14, 7, 7, 7


  • Barbell Bicep Curl– 2 sets of 15
  • Reverse EZ-Bar Curl- 2 sets of 21
  • Alternating Dumbbell Curl– 2 sets of 15 for each arm
  • Cable Curl- 1 set of 15
  • Hammer Curl- 1 set of 15


  • Hammer-Strength Grip Machine- 3 sets of 21
  • Dumbbell Wrist Curl- 3 sets of 21


  • Core Strength Machine- 2 sets of 50
  • Gymnastics Ring Hang- 1 set of 21
  • Slings- 1 set of 21
  • Decline Crunch (w/25-pound plate)- 2 sets of 21

Tuesday Jose Carlos Ramirez Workout


  • Sandpit workout
  • Stair Sprints
  • 30 minutes on a stationary bike
  • 300 abdominal crunches

DRILLS Baseball skills, drills, batting, fielding, running

Jose Ramirez

Wednesday Jose Carlos Ramirez Workout


  • 18 straight 110-yard dashes.
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


  • Barbell Squat– 10 sets, Reps: 50, 30, 21, 14, 7, 7, 14, 21, 30, 50
  • Leg Extension- 3 sets of 15
  • One-Legged Deadlift- 3 sets of 15
  • Leg Press Machine: 3 sets of 21
  • Lying Curl- 3 sets of 15
Jose Ramirez

Thursday Jose Carlos Ramirez Workout


  • Uphill runs
  • 30 minutes on a stationary bike
  • 300 abdominal crunches

DRILLS Baseball skills, drills, batting, fielding, running

Friday Jose Carlos Ramirez Workout


  • High-speed plyometric movements
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


  • Back Extension (w/25-pound plate)- 3 sets of 21
  • Reverse Back Extension- 1 set of 77
  • Wide-Grip Pulldown to Front- 3 sets of 10
  • One-Arm Dumbbell Row- 3 sets of 15
  • Dumbbell Pullover- 2 sets of 21


  • Power Clean (lightweight) – 1 set of 50
  • Dumbbell Lateral Raise- 2 sets of 21
  • Upright Row- 2 sets of 15
  • Dumbbell Shrug- 2 sets of 15
  • Bent-Over Cable Lateral Raise- 2 sets of 21


  • Close-Grip Bench Press- 2 sets of 15
  • Triceps Pressdown– 2 sets of 15
  • Dumbell Kickback- 2 sets of 15

Saturday: Jose Carlos Ramirez Optional Rest Day

On the day the rest is quite a choice. Jose Carlos Ramirez likes to keep it quiet light and his activity levels low but he still stays active throughout the day. He likes to do his chores which keeps him busy. However if one plans to follow his workout routine, they can also rework a muscle group that they wish to. He recommends picking a muscle group that you feel is the weakest.

Jose Ramirez

Sunday: Jose Carlos Ramirez Rest Day

On the last day of the week, Jose Carlos Ramirez takes a final rest day where he gives his body complete rest. It is for his muscles that will be healthy after the whole day of relaxing. It helps to build the muscles and seeing positive changes in oneself. Jose Carlos Ramirez makes sure that he is applying progressive overload in his workout routine for the next weeks which means that he tries to lift heavyweight for the next week.

But besides this, José Carlos Ramírez also gives some workout tips away to his fans who want to follow in his path. So take a look:

Jose Carlos Ramirez Workout Tips and Tricks

  • Balancing Mental and Physical Health: One requires to be psychologically healthy and in shape too along with being bodily energetic. Jose Carlos Ramirez says that mental strength is as necessary as physical health as one is not possible without the other. With mental health, you can achieve great physical health too.
  • Keep Weather in Mind: Any workout procedure must be done following the weather conditions in mind as well. This is because the weather largely influences the mode as well as the extent of getting injured too.
  • Examining Fitness Levels: One requires to examine his/her fitness time and again and demands to push harder for more solid outcomes. This will help you make a map of your own health in mind and you can compare this so that it will be pretty beneficial for your next training.
  • The balance between Training and Diet: Tough training sessions do not imply that one can be soft about one's diet. Training and diet are two major components of looking healthy. Thus, the health of the athlete depends largely on the kind of diet that he or she takes. It is important to focus on one's diet and nutrition to achieve optimal results.
  • Rest is of Supreme Importance: Having a sufficient quantity of rest between sets and between each workout is essential to increase the volume of the workout. This will allow the body to lift more than before and hence would be beneficial to increase the muscle mass. It would help you put in extra effort for your body and prevent premature fatigue.
  • Understand Your Muscles: If the muscle group is complex and large like the back of the legs, it will require more than one exercise that can help it build even further. For smaller muscle groups like arms, it will need lesser exercises. So you need to have a plan for each muscle group that you are training for.
  • Getting More Influence: You can decide to make your workout more impactful by attaching a mixture of workouts to your exercise schedule and reduce the number of sets or repetitions. This would help you mix up the whole routine that would provide you with other benefits like working on your strength as well as explosiveness or even a combination of flexibility and mobility.
  • Planning a goal and then working towards it is essential– Having a center of interest and focus is important and you can clearly make out if you are capturing any effects with your fitness plan. You require to build a system that works out best for you and serves to accomplish your goal. It would be beneficial for you in the long term. You can also track your success by keeping a journal or feeding it in a fitness app that would help you reconstruct your strategy.
  • All about training various times a day– While it is no scientific equation that it will be more natural to develop muscles when you train hard enough using more substantial weights, bodybuilders do experience overtraining and overexertion. He assumes in working out in volumes but proper rest is necessary too. Thus one or two days in a week must be given out for complete rest.
  • All about the movement between sets – Jose Carlos Ramirez credits in fast progress when it comes to the rest between each set. the targeted muscle would be permitted to rest if you fight it gradually and thus the result would be lesser. He, nevertheless, says that the rest between the two activities could be a bit more. He even tells that he only demands a 40 sec-1 minute break even with the biggest of loads.
  • Small Muscle groups are as relevant as large ones– You mustn't forget about the small muscle groups. The smaller tissues are fairly essential for an overall excellent physique and hereafter, make sure that you work up those abdominal and calf muscles too along with other great muscles.
  • Warming up is necessary– Jose Carlos Ramirez calls for awareness on warmups. It is quite remarkable and can be done without practicing weights. Just concentrate on the method and the form of the body tag will help your tissues to relax and open up. You can also end your workout with cooling down that will help prevent injuries too.

Jose Ramirez

That was all about the José Carlos Ramírez workout routine and some of his favorite workout tips that he shares with his friends, family, and fans. But here's more! It is his diet plan that makes him reach the top of his game. He follows a strict plan so that he can be in optimal shape and the next section, we will read exactly that! So take a look.

Jose Carlos Ramirez Diet Plan

Just like his workout routine, his diet plan is not out in the public. However, being a person of the size and shape like José Carlos Ramírez, he clearly needs to stick to a pattern and eat as much as he has burnt throughout the day (which we are guessing is quite a lot!) Thus, José Carlos Ramírez has a very particular meal plan which doe into include any kind of preservatives or take-out foods. Although he likes to indulge sometimes in his favorite meals bt he quickly gets back on his diet the very next moment.

José Carlos Ramírez makes sure that he is getting all the major food groups in his dietand he doe snot ignore nay ofit. He likes to eat and it is quite apparent from the glimpses and his recorded interviews which talks of food and nutrition. José Carlos Ramírez does not exclude any kind of food from his diet but makes sure that whatever he is eating would benefit his fight and training. He is not a big fan of having artificial things and chemicals in his diet.

Nonetheless, his diet plan is not too complex, and here is his sample meal plan for the whole day. Make sure that you are aware that this meal plan keeps on changing according to the workout patterns or his training schedules.

José Carlos Ramírez Breakfast(1)-meal #1

  1. 6x whole egg omelet (6g carbs, 30g fat, 36g protein)
  2. 4x bowls worth of oatmeal(102.4g carbs, 9.9g fat, 19.9g protein)
  3. 1/2x bottle of fruit juice(35.1g carbs, 0g fat, 0g protein)
  4. 30g of honey(24.7g carbs, 0g fat, 0g protein)
  5. pinch of salt

Protein shake-snack #1

  1. 10 oz water
  2. 3x scoops ON Whey Protein, Vanilla Ice Cream flavor(9g carbs, 3g fat, 72g protein)

José Carlos Ramírez Breakfast(2)-meal #2

  1. 1/2x(half a bag) Cookie Crisp cereals(187g carbs, 8.5g fat, 8.5g protein)
  2. 200ml Full fat milk( 9.6g carbs, 7g fat, 6.8g protein)
  3. 2x scoops ON Whey Protein, Vanilla Ice Cream flavor(6g carbs, 2g fat, 48g protein)
  4. 0.5 L Ice Cream, José Carlos Ramírez doesn’t say which flavor, so we can assume vanilla(71g carbs, 33.5g fat, 10.7g protein)

José Carlos Ramírez Lunch-meal #3

  1. 1x Grilled chicken burger (34.9g Carbs, 26.3g Fat, 34.6g Protein)
  2. 1x order of fried potato wedges(36g carbs, 5g fat, 0.7g protein)

José Carlos Ramírez Lunch(2)-meal #4

  1. 1x small meat lovers pizza(139g carbs, 79g fat, 85g protein)
  2. 2x mini apple pie(84.4g carbs, 25g fat, 5.8g protein)
  3. 2x scoops ON Vanilla Ice Cream Whey Protein(6g carbs, 2g fat, 48g protein)

José Carlos Ramírez Dinner(1) – meal #5

  1. Lasagna (35g carbs, 12g fat, 16g protein)
  2. 1x medium Greek yogurt with Granola topping(25g carbs, 25g fat, 13g protein)
  3. 1x cup peach ice tea(12g carbs, 0g fat, 0g protein)

José Carlos Ramírez Dinner(2) – meal #6

3x Peanut butter&jelly sandwich(129g carbs, 40.5 g fat, 39g protein)

Jose Ramirez

Jose Carlos Ramirez Foods to eat

  • Organic Veggies
  • Organic Fruit
  • Whole Grains
  • Unsalted Nuts
  • Almond Milk
  • Olive Oil
  • Egg Substitute
  • Popcorn

Jose Carlos Ramirez Foods to avoid

  • Meat
  • Dairy
  • Salt
  • Processed Foods
  • Artificial Ingredients
  • Refined Foods
  • Alcohol

Jose Ramirez

That was all about the diet plan of José Carlos Ramírez which he follows every single day without fail. There are some fails in between in which José Carlos Ramírez takes his "cheat meals" because he is only a human and he deserves a bit of a treat after smashing his workouts or his matches, doesn't he? However, he also takes some supplements and extra nutrition to append with his diet requirements for better results. Here's all about it in the next section.

Jose Carlos Ramirez Diet Tips and Tricks

Here are some of the diet tips that José Carlos Ramírez shares with his fans and follows strictly in his daily routine too.

Organic and Whole Foods

José Carlos Ramírez suggests shifting to organic food as much as feasible. Try to get the information of the local organic stores particularly for fruits and vegetables. The diet ratio is magnificent. It will help you have quality products that would benefit the body in the long run.

The importance of refreshments or recreation

Pleasing yourself is necessary and that means getting yourself a body massage to reawaken the tissues. The deep tissue massage would benefit to improve the muscle, and so the muscle will improve faster. Massage is also associated to reduce stiffness in the tissue and increase flexibility. It is also a great way to de-stress your body and mind. You can also try other methods like yoga or even foam rolling that will help your body to relax and calm down.

Jose Ramirez

Right sleeping Pattern

Having a good night's sleep is very essential for a full recovery. Your body goes into an anabolic environment when you go to bed and develops muscles. This is important for your overall health as you will wake up refreshed. If you do not sleep well, there are chances that your muscles won't feel relaxed which might prevent you from giving your best in the next day's performance. It is suggested to have at least 7-8 hours of quiet and unbroken sleep at night. So make certain you have a warm bed and a dark room for a sound sleep. You can also try some tips like having some warm beverage before you go to sleep, eating a light meal at night, taking a warm shower, or even turning off your gadgets before you sleep.

Jose Ramirez

Hydration is of key importance

The connective muscles in the body that are effective for building muscles are mostly composed of water and other liquid substances. Lack of water consumption will drive towards dehydration which would moreover point to harmful indications on the body. It can also limit your muscular appearance. José Carlos Ramírez makes sure to drink as much water as he can to avoid any pain or cramps from the training session.

Jose Ramirez

Water, hence, acts as grease for the muscles and adequate water is important for the muscles for their proper functioning. Some athletes even drink gallons of water in a single day but it is necessary to determine your water intake. You just require to multiply your body weight by 0.6 to get your suggested intake in oz. Over drinking could also be harmful to the body as it can drain the nutrients from it.

Jose Carlos Ramirez Supplements and Nutrition

José Carlos Ramírez does not have many supplements as he believes in completing his supplement and nutritional requirement from the food that he eats. However, for any sportsperson who is burning as many calories in sports and during a workout or training session, it is important to include some supplements. It is also important to include them if your recounting your macros as adding them to your diet would let you hit the mark.

José Carlos Ramírez, like every other report person, always starts his day with some protein shake which is quite simply just protein wonder and some water. He makes sure to have at least 2 to 3 protein drinks in his day which are taken before or after any workout or training session. Besides this, he also makes sure that his body is replenished with nutrients too. Here are some of the supplements that José Carlos Ramírez takes in his meals:

  • Fish oil- Fish oil is quite important as it helps to keep up with a healthy lifestyle in general. Not just great for the body but also for the remind, fish oil must be a staple in José Carlos Ramírez's diet.
  • Pre-workout- Every sports person links to indulge in some kind of pre-workout that will give a boost to his or her system. José Carlos Ramírez too likes to have a pre-workout added to this diet so that he could perform better during his training sessions.
  • MHP’s BCAA XL Energy: For any sportsperson, it is always necessary that he or she feels fuelled up and high in energy for as long as possible. Thus Jose likes to use BCAA to help evade any kind of fatigue or tiredness in his body. It helps to elevate his energy levels too.
  • Whey Protein: Protein shake is quite a staple thing in José Carlos Ramírez which he likes to add to build up his muscles. Naturally, building up the muscles and their strength help to compete better in games.

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