{"id":22070,"date":"2026-06-10T13:15:00","date_gmt":"2026-06-10T13:15:00","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=22070"},"modified":"2026-06-10T13:15:00","modified_gmt":"2026-06-10T13:15:00","slug":"ryan-terry-shares-full-olympia-prep-diet-4852-calories-650-grams-of-carbs-and-275-grams-of-protein","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=22070","title":{"rendered":"Ryan Terry Shares Full Olympia Prep Diet: 4,852 Calories, 650 Grams of Carbs, and 275 Grams of Protein"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<h2 id=\"h-ryan-terry-shares-full-olympia-prep-diet-three-weeks-out-from-biggest-show-of-the-year\" class=\"wp-block-heading\"><strong>Ryan Terry Shares Full Olympia Prep Diet Three Weeks Out From Biggest Show of the Year<\/strong><\/h2>\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/generationiron.com\/ryan-profile-stats\/\"><strong>Ryan Terry<\/strong><\/a> is not leaving much to chance as he prepares for another run at the Men\u2019s Physique Olympia title. <strong><a href=\"https:\/\/generationiron.com\/mens-physique-olympia-winners\/\">The reigning three-time<\/a> Men\u2019s Physique Olympia champion recently shared a <a href=\"https:\/\/www.youtube.com\/watch?v=vH9Rkh8LP_4\">full breakdown<\/a> of his Olympia prep diet<\/strong>, giving fans a rare look at the exact meals, macros, and strategy behind his stage-ready physique. Terry has become one of the most dominant names in Men\u2019s Physique, winning the Olympia title in <a href=\"https:\/\/generationiron.com\/2023-olympia-mens-physique-results\/\">2023<\/a>, <a href=\"https:\/\/generationiron.com\/2024-olympia-mens-physique-results\/\">2024<\/a>, and <a href=\"https:\/\/generationiron.com\/2025-olympia-mens-physique-results\/\">2025<\/a>.<\/p>\n<p class=\"wp-block-paragraph\">At three weeks out from the Olympia, Terry said his approach is not built around complicated tricks. Instead, he stressed <a href=\"https:\/\/generationiron.com\/the-science-of-perfecting-your-physique\/\">structure<\/a>, consistency, and repeating the basics every day.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cA lot of people see the stage shots, the condition, the final result, but what really matters is everything that happens behind the scenes\u2026The meals, the structure, the consistency, doing the basics over and over again every single day.\u201d<\/p>\n<\/blockquote>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<noscript><\/p>\n<div class=\"youtube-embed\" data-video_id=\"vH9Rkh8LP_4\"><iframe loading=\"lazy\" title=\"My full Olympia Diet (never been seen before....)\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/vH9Rkh8LP_4?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p><\/noscript>\n<\/div>\n<\/figure>\n<h2 id=\"h-ryan-terry-s-full-olympia-prep-diet\" class=\"wp-block-heading\"><strong>Ryan Terry\u2019s Full Olympia Prep Diet<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">Terry explained that his current daily intake comes out to approximately 4,852 calories. That includes 275 grams of protein, 650 grams of carbohydrates, and 128 grams of fat.<\/p>\n<p class=\"wp-block-paragraph\">He noted that the number may look high for his size, but 300 grams of his carbs come from liquid sources around training.<\/p>\n<h3 id=\"h-meal-1-oats-whey-banana-peanut-butter\" class=\"wp-block-heading\"><strong>Meal 1: Oats, Whey, Banana, Peanut Butter<\/strong><\/h3>\n<p class=\"wp-block-paragraph\">Terry starts the day with a meal he says he has eaten for years.<\/p>\n<ul class=\"wp-block-list\">\n<li>Two scoops <a href=\"https:\/\/generationiron.com\/best-protein-powders\/\">whey protein<\/a>, about 45 grams protein<\/li>\n<li>100 grams <a href=\"https:\/\/generationiron.com\/whey-protein-oats-build-muscle\/\">oats<\/a>, about 60 grams carbs<\/li>\n<li>One banana, about 30 grams carbs<\/li>\n<li><a href=\"https:\/\/generationiron.com\/peanut-butter-bodybuilding-gains\/\">Peanut butter<\/a>, about 15 grams fat<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">Terry said this meal stays in year-round because it gives him <a href=\"https:\/\/generationiron.com\/how-to-eat-carbs-for-the-best-gains\/\">complex carbs<\/a>, <a href=\"https:\/\/generationiron.com\/essential-fats-bodybuilding-diet\/\">essential fats<\/a>, <a href=\"https:\/\/generationiron.com\/best-protein-foods\/\">protein<\/a>, and a sweeter option compared to eating meat meals all day.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cThere\u2019s one food I eat every day, but I do get bored of it, is my oats.\u201d<\/p>\n<\/blockquote>\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\"\/>\n<h2 id=\"h-meal-2-eggs-rice-avocado\" class=\"wp-block-heading\"><strong>Meal 2: Eggs, Rice, Avocado<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">His second meal keeps things simple with whole eggs, rice, and avocado.<\/p>\n<ul class=\"wp-block-list\">\n<li>Four medium <a href=\"https:\/\/generationiron.com\/eggs-beef-up-bodybuilding-gains\/\">whole eggs<\/a>, about 25 grams protein<\/li>\n<li>250 grams cooked white basmati rice, about 65 grams carbs<\/li>\n<li>Medium avocado, about 22 grams fat<\/li>\n<li>Egg fats, about 20 grams fat<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">Terry said he does not remove the yolks or rely only on egg whites.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cIt\u2019s all about having a full egg in this household\u2026We\u2019re not wasting eggs.\u201d<\/p>\n<\/blockquote>\n<h2 id=\"h-meal-3-post-workout-chicken-and-rice\" class=\"wp-block-heading\"><strong>Meal 3: Post-Workout Chicken and Rice<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">Terry\u2019s third meal is his first solid meal after training.<\/p>\n<ul class=\"wp-block-list\">\n<li>200 grams <a href=\"https:\/\/generationiron.com\/turkey-vs-chicken-protein-source\/\">chicken breast<\/a>, about 60-65 grams protein<\/li>\n<li>250 grams cooked white basmati rice, about 60-65 grams carbs<\/li>\n<li>Minimal fats<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">Terry said he keeps fats out of this meal because he wants faster digestion after training.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cI want to get the nutrients in the body as quick as possible\u2026 If we add fats to that meal, it\u2019s going to slow the digestion down.\u201d<\/p>\n<\/blockquote>\n<h2 id=\"h-meal-4-steak-and-rice\" class=\"wp-block-heading\"><strong>Meal 4: Steak and Rice<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">For his fourth meal, Terry uses red meat.<\/p>\n<ul class=\"wp-block-list\">\n<li>200 grams <a href=\"https:\/\/generationiron.com\/what-is-beef-protein\/\">steak<\/a>, about 50 grams protein<\/li>\n<li>250 grams cooked white basmati rice, about 65 grams carbs<\/li>\n<li>About 40-45 grams fat, depending on the cut<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">At three weeks out, Terry said he was still using ribeye steak, but as the show gets closer he may switch to a leaner option such as filet steak or bison.<\/p>\n<h2 id=\"h-meal-5-salmon-and-rice-before-bed\" class=\"wp-block-heading\"><strong>Meal 5: Salmon and Rice Before Bed<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">Terry\u2019s final meal comes about an hour before bed.<\/p>\n<ul class=\"wp-block-list\">\n<li>200-220 grams salmon, about 45-50 grams protein<\/li>\n<li>250 grams cooked white basmati rice, about 65 grams carbs<\/li>\n<li>About 24-28 grams fat<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">Terry said he is not a huge fish fan, so he seasons salmon heavily with garlic, paprika, salt, and pepper.<\/p>\n<h2 id=\"h-terry-uses-300-grams-of-liquid-carbs-around-training\" class=\"wp-block-heading\"><strong>Terry Uses 300 Grams of Liquid Carbs Around Training<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">One of the biggest parts of Terry\u2019s prep diet is his workout nutrition.<\/p>\n<p class=\"wp-block-paragraph\">He currently uses:<\/p>\n<ul class=\"wp-block-list\">\n<li>100 grams maltodextrin pre-workout<\/li>\n<li>100 grams cyclic dextrin intra-workout<\/li>\n<li>100 grams cyclic dextrin post-workout<\/li>\n<li>Two scoops <a href=\"https:\/\/generationiron.com\/how-protein-powder-is-made\/\">whey protein<\/a> post-workout, about 45 grams protein<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">Terry called the liquid carbs his \u201ccheat code\u201d for getting in clean calories during prep.<\/p>\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\"\/>\n<h2 id=\"h-ryan-terry-says-prep-comes-down-to-preparation\" class=\"wp-block-heading\"><strong>Ryan Terry Says Prep Comes Down To Preparation<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">Terry also pushed back against the idea that strict dieting is impossible for people with <a href=\"https:\/\/generationiron.com\/best-workout-split-for-busy-people\/\">busy schedules<\/a>. Before bodybuilding became his career, Terry worked long days as a plumber and still brought meals with him.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cI do believe failing to prepare is preparing to fail.\u201d<\/p>\n<\/blockquote>\n<p class=\"wp-block-paragraph\">He explained that when he was working 12-hour days on site, he would bring <a href=\"https:\/\/generationiron.com\/ready-to-drink-protein-for-muscle\/\">protein shakes<\/a> and meals with him, even eating while working under floorboards.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cWhen you make it a priority and when you make it a focus that you want the physique that you want, you\u2019ll make it happen.\u201d<\/p>\n<\/blockquote>\n<h2 id=\"h-full-daily-macro-breakdown\" class=\"wp-block-heading\"><strong>Full Daily Macro Breakdown<\/strong><\/h2>\n<p class=\"wp-block-paragraph\">At the time of filming, Terry said his Olympia prep intake was:<\/p>\n<ul class=\"wp-block-list\">\n<li>Protein: 275 grams, about 1,100 calories<\/li>\n<li>Carbohydrates: 650 grams, about 2,600 calories<\/li>\n<li>Fats: 128 grams, about 1,152 calories<\/li>\n<li>Total: About <strong>4,852 calories<\/strong><\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">Terry said he does not typically obsess over calories. Instead, he tracks food weight and adjusts portions week by week as prep progresses.<\/p>\n<p class=\"wp-block-paragraph\">With another Olympia prep in full swing, Terry\u2019s full diet breakdown showed exactly how much structure goes into building and maintaining an elite <a href=\"https:\/\/generationiron.com\/ryan-terry-mens-physique-muscle\/\">Men\u2019s Physique look<\/a>. While the foods are simple, Terry made it clear that consistency is what separates a stage-ready champion from everyone else.<\/p>\n<p class=\"wp-block-paragraph\"><em>Featured image via Instagram<\/em> @ryanjterry<\/p>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/generationiron.com\/ryan-terry-shares-full-olympia-prep-diet\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ryan Terry Shares Full Olympia Prep Diet Three Weeks Out From Biggest Show of the Year Ryan Terry is not leaving much to chance as he prepares for another run at the Men\u2019s Physique Olympia title. The reigning three-time Men\u2019s Physique Olympia champion recently shared a full breakdown of his Olympia prep diet, giving fans [&hellip;]<\/p>\n","protected":false},"author":716,"featured_media":22071,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[218,295],"tags":[],"class_list":["post-22070","post","type-post","status-publish","format-standard","has-post-thumbnail","category-mens-physique","category-ryan-terry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ryan Terry Shares Full Olympia Prep Diet: 4,852 Calories, 650 Grams of Carbs, and 275 Grams of Protein - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=22070\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ryan Terry Shares Full Olympia Prep Diet: 4,852 Calories, 650 Grams of Carbs, and 275 Grams of Protein - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Ryan Terry Shares Full Olympia Prep Diet Three Weeks Out From Biggest Show of the Year Ryan Terry is not leaving much to chance as he prepares for another run at the Men\u2019s Physique Olympia title. 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