Ryan Terry is keeping his nutrition clean and simple ahead of his next contest. In a YouTube video from June 9, 2026, he detailed his 4,852-calorie diet as he sets his sights on a fourth Men’s Physique Olympia title.
Years of trial and error led to Ryan Terry’s rise in the Men’s Physique division. In 2023, he reached the pinnacle of his career, laying claim to his first Olympia win. Champs often lose the hunger that pushed them to the crown, but that wasn’t the case for Terry.
Thanks to intense training sessions and year-round discipline, he presented all-time best looks at the 2024 and 2025 Mr. Olympia, cementing himself as a three-time titleholder. Should he secure gold at the event later this year, Terry will tie Jeremy Buendia‘s record for the most Men’s Physique Olympia victories at four. Given the pressure, he’s calculated his food down to a T before stepping back onstage.
Ryan Terry’s Full Day of Eating Ahead of the 2026 Mr. Olympia
Find a breakdown of his meals from the video below:
Meal 1
- 2 scoops of whey protein
- 100 grams of oats
- 1 banana
- 15 grams of fat from peanut butter
This breakfast has remained Terry’s go-to for years, and gives him the calories needed to push training sessions harder.
“I eat that religiously every day, even if I’m missing my first meal, I always have it with my second and third meals. It’s just a very high-calorie meal for me, and I can get it in quite easily. I can get my essential fats in, complex carbs, and good bioavailable protein.”
Meal 2
- 4 whole eggs
- 250 grams of basmati rice
- 1 avocado
He balances protein, carbs, and fats early in the day with eggs, rice, and avocado.
“We’re going for 65 grams worth of carbs,” he added. “That’s my rice, again, consistent, monotonous bodybuilding. It’s the same thing day in and day out.”
“It’s a good blend of protein, carbs, and fats.”
Meal 3
- 200 grams of chicken breast
- 250 grams of basmati rice
Terry leans on liquid carbohydrates from maltodextrin to maintain his energy levels:
“There are other things I do add to up the calories. I introduce intra-carbs, pre-carbs, and post-workout carbs. At the minute, I’m around 300 grams, which is mad when you think about it.”
Mid-Day Carb Supplements
- 100 grams of maltodextrin pre
- 100 grams of cyclic dextrin intro
- 100 grams of cyclic dextrin post
Meal 4
- 200 grams of steak (ribeye)
- 250 grams of basmati rice
He moved on to ribeye steak and rice before his final meal of the day.
“Remember, half of [my total macros] is made up of liquid carbs. It’s always been a way for me to get my food in.”
Meal 5
- 220 grams of salmon
- 250 grams of basmati rice
While enjoying salmon with rice, Terry shared that he typically focuses on food weight rather than counting calories.
“I don’t typically count calories if I’m honest. I work on weight of food. Each week as I’m in prep, I just reduce the weight of food. I don’t typically go around calories.”
Total Daily Macros
- Protein: 275 grams
- Carbohydrates: 650 grams
- Fats: 128 grams
- Calories: 4,852
Terry will face a tough group of contenders at the 2026 Mr. Olympia. Fans expect Ali Bilal to be among the favorites. Bilal finished runner-up behind Terry at the Olympia for the last two years. Former 2022 Men’s Physique Olympia Erin Banks and three-time titleholder Brandon Hendrickson are also expected to make waves.
The reigning champ isn’t taking chances with his diet. He aims to make history when he returns to the 2026 Mr. Olympia from September 24-27 in Las Vegas, Nevada.
