Reigning Men’s Physique Olympia champion Ryan Terry is focused on defending his title. He’s intensified his training with circuit training to achieve peak conditioning. He’s fine-tuned his diet as he approaches the final days of contest prep.
On Oct. 7, 2024, the 2023 Men’s Physique Olympia champ shared his peak week meal plan, six days ahead of the 2024 Olympia in Las Vegas, NV, on Oct. 10-13, 2024.
[Related: 2024 Mr. Olympia Preview]
Terry’s Peak Week Diet
Terry weighed 200 pounds at the time of his post. Below is Ryan Terry’s full peak weak contest prep diet for the 2024 Olympia:
Meal One
- Oats — 120 grams
- Zucchini — 100 grams
- Blueberries — 40 grams
- Nut Butter — 30 grams
- Two Scoops of Myprotein Impact Whey Protein
Terry begins his day with a well-rounded breakfast of carbs, fat, and protein. The oats provide carbs that keep his muscles full, the nut butter contributes healthy fats that assist in hormone regulation — which can falter during peak week — and the whey protein safeguards against muscle loss during this advanced stage of contest prep. (1)
Meal Two
- Four Whole Eggs
- One Full Avocado
- Cooked White Rice — 200 grams
Four whole eggs offer a protein profile comparable to a serving of whey protein, contributing to testosterone support through their cholesterol content. Terry consumes ample magnesium and anti-inflammatory benefits from the avocado.
Rice helps maintain his energy levels, critical during a steep calorie deficit at low body fat. After his third meal, he enjoys two more Myprotein Impact Whey Protein scoops post-workout.
Meal Three
- Bison — 200 grams
- Cooked White Rice — 200 grams
- Asparagus
Terry ingests 44 grams of protein from 200 grams of bison and continues replenishing his muscle glycogen stores with white rice. Asparagus offers digestive benefits.
Meal Four
- Chicken Breast — 200 grams
- Cooked White Rice — 200 grams
- Asparagus
Meal Five
- Salmon — 200 grams
- Broccoli
- Asparagus
- Tomatoes
Terry concludes with two meals rich in high-protein foods, complex carbohydrates, and vegetables, incorporating tomatoes, which provide calcium and vitamin K, supporting bone and joint health.
Terry shared the seasonings he used, which include pink Himalayan salt and garlic. He mentioned consuming six to seven liters of water, one hydration stick, and Myprotein Impact EAA (strawberry and lime flavor). Nutrition Solutions supplies all his meals and Myprotein provides his supplements.
[Related: Best Pre-Workout Supplements]
This year marks Terry’s first title defense at the 60th edition of the Olympia. He will compete against 60 rivals, including 2022 Men’s Physique Olympia champion Erin Banks.
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Reference
- Schoenfeld, B. J., Androulakis-Korakakis, P., Piñero, A., Burke, R., Coleman, M., Mohan, A. E., Escalante, G., Rukstela, A., Campbell, B., & Helms, E. (2023). Alterations in Measures of Body Composition, Neuromuscular Performance, Hormonal Levels, Physiological Adaptations, and Psychometric Outcomes during Preparation for Physique Competition: A Systematic Review of Case Studies. Journal of functional morphology and kinesiology, 8(2), 59. https://doi.org/10.3390/jfmk8020059
Featured image: @ryanjterry on Instagram
