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Ryan Terry Shares the Recipe for His 1,874-Calorie Off-Season Mass-Building Protein Shake

The Men's Physique competitor aims to pack on even more muscle than he did in the 2022 season.

Written by Phil Blechman
Last updated on January 31st, 2023

At the 2022 Olympia weekend, Men’s Physique competitor Ryan Terry believed he brought the best package of his career to the stage. He packed on significant mass to fill out his silhouette before the lights revealed his trademark midsection carved to the nines. However, the former Olympia runner-up dropped to seventh place, confused about where he went wrong.

Unfortunately for Terry, while the judges agreed that he had the best physique of his career, they felt he presented it poorly. He was docked a rank-altering amount of points for including an awkward twist to his front pose that was unappealing to the judges.

However, with the 2023 season on the horizon and the necessity to win a pro show to qualify for the 2023 Olympia, Terry is furthering the size of his physique by bulking in the off-season. On Jan. 29, 2023, Terry took to his YouTube channel to share the recipe for his 1,800-calorie mass-building protein shake. Check it out below:

[Related: Flex Lewis and Iain Valliere Share Their 2023 Arnold Classic Predictions]

Ryan Terry’s Mass-Building Protein Shake

  • Oats ā€” 180 grams | 584 calories
  • Full Fat Milk ā€” 300 milliliters | 198 calories
  • Organic Honey ā€” 40 grams | 135 calories
  • Nut Butter ā€” 50 grams | 310 calories
  • Mixed Berries ā€” 80 grams | 27 calories
  • Whey Protein ā€” two scoops | 200 calories
  • Two Bananas ā€” sliced | 220 calories
  • Cyclic Dextrin ā€” two scoops | 200 calories

Total ā€” 1,874 calories

[Related: Chris Bumstead Shares His First Leg Day Post 2022 Olympia; Updates on His Injured Biceps]

Terry’s plan to pack on mass is methodic; he’s not just scarfing down whatever calories he can find. He increases the amounts of foods his body is already used to. For example, nut butters are already calorically dense, and the swap from low-fat milk to whole milk also helps add in extra calories without consuming additional volume.
 
The first ingredient in Terry’s shake is a pair of bananas, which has the added benefits of potassium that can be helpful when aiming for a pump in the gym. The second ingredient is an eyeballing of oats, and the third is two scoops of cyclic dextrin, another fast-digesting carbohydrate source.
 
Frozen raspberries and two heaping scoops of whey protein are added next. Terry suggests using whatever flavor of whey you prefer when recreating his shake. His favorite is chocolate mint, and it has been for most of his bodybuilding career. Since he likes cashew butter, peanut butter, and almond butter, Terry adds a generous tablespoon blend of all three butters to the shake. However, that is not required; any nut butter preference will suffice.
 
The final additions to his shake are full-fat milk and a drizzle of honey. Once blended, the estimated calorie count totals 1,874.

Featured image: @ryanjterry on Instagram