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’s Physique Olympia title. The reigning three-time Men’s Physique Olympia champion recently shared a full breakdown of his Olympia prep diet, 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’s Physique, winning the Olympia title in 2023, 2024, and 2025.
At three weeks out from the Olympia, Terry said his approach is not built around complicated tricks. Instead, he stressed structure, consistency, and repeating the basics every day.
“A lot of people see the stage shots, the condition, the final result, but what really matters is everything that happens behind the scenes…The meals, the structure, the consistency, doing the basics over and over again every single day.”
Ryan Terry’s Full Olympia Prep Diet
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.
He noted that the number may look high for his size, but 300 grams of his carbs come from liquid sources around training.
Meal 1: Oats, Whey, Banana, Peanut Butter
Terry starts the day with a meal he says he has eaten for years.
- Two scoops whey protein, about 45 grams protein
- 100 grams oats, about 60 grams carbs
- One banana, about 30 grams carbs
- Peanut butter, about 15 grams fat
Terry said this meal stays in year-round because it gives him complex carbs, essential fats, protein, and a sweeter option compared to eating meat meals all day.
“There’s one food I eat every day, but I do get bored of it, is my oats.”
Meal 2: Eggs, Rice, Avocado
His second meal keeps things simple with whole eggs, rice, and avocado.
- Four medium whole eggs, about 25 grams protein
- 250 grams cooked white basmati rice, about 65 grams carbs
- Medium avocado, about 22 grams fat
- Egg fats, about 20 grams fat
Terry said he does not remove the yolks or rely only on egg whites.
“It’s all about having a full egg in this household…We’re not wasting eggs.”
Meal 3: Post-Workout Chicken and Rice
Terry’s third meal is his first solid meal after training.
- 200 grams chicken breast, about 60-65 grams protein
- 250 grams cooked white basmati rice, about 60-65 grams carbs
- Minimal fats
Terry said he keeps fats out of this meal because he wants faster digestion after training.
“I want to get the nutrients in the body as quick as possible… If we add fats to that meal, it’s going to slow the digestion down.”
Meal 4: Steak and Rice
For his fourth meal, Terry uses red meat.
- 200 grams steak, about 50 grams protein
- 250 grams cooked white basmati rice, about 65 grams carbs
- About 40-45 grams fat, depending on the cut
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.
Meal 5: Salmon and Rice Before Bed
Terry’s final meal comes about an hour before bed.
- 200-220 grams salmon, about 45-50 grams protein
- 250 grams cooked white basmati rice, about 65 grams carbs
- About 24-28 grams fat
Terry said he is not a huge fish fan, so he seasons salmon heavily with garlic, paprika, salt, and pepper.
Terry Uses 300 Grams of Liquid Carbs Around Training
One of the biggest parts of Terry’s prep diet is his workout nutrition.
He currently uses:
- 100 grams maltodextrin pre-workout
- 100 grams cyclic dextrin intra-workout
- 100 grams cyclic dextrin post-workout
- Two scoops whey protein post-workout, about 45 grams protein
Terry called the liquid carbs his “cheat code” for getting in clean calories during prep.
Ryan Terry Says Prep Comes Down To Preparation
Terry also pushed back against the idea that strict dieting is impossible for people with busy schedules. Before bodybuilding became his career, Terry worked long days as a plumber and still brought meals with him.
“I do believe failing to prepare is preparing to fail.”
He explained that when he was working 12-hour days on site, he would bring protein shakes and meals with him, even eating while working under floorboards.
“When you make it a priority and when you make it a focus that you want the physique that you want, you’ll make it happen.”
Full Daily Macro Breakdown
At the time of filming, Terry said his Olympia prep intake was:
- Protein: 275 grams, about 1,100 calories
- Carbohydrates: 650 grams, about 2,600 calories
- Fats: 128 grams, about 1,152 calories
- Total: About 4,852 calories
Terry said he does not typically obsess over calories. Instead, he tracks food weight and adjusts portions week by week as prep progresses.
With another Olympia prep in full swing, Terry’s full diet breakdown showed exactly how much structure goes into building and maintaining an elite Men’s Physique look. While the foods are simple, Terry made it clear that consistency is what separates a stage-ready champion from everyone else.
Featured image via Instagram @ryanjterry
