How Two-Time Men’s Physique Olympia Champ Ryan Terry Refeeds for a Title Defense

During the remaining 10 weeks of defending two-time Men’s Physique Olympia champ Ryan Terry‘s prep, a well-structured refeed offers the muscle-filling push that could clinch a third title.

Terry’s refeed day is a calculated move to reload glycogen, spike leptin, and give his mind a break from the grind of prep. His carb-heavy, performance-driven meal plan fuels energy and supports recovery. 

Ryan Terry’s Refeed Day Explained

• Meal 1
  • 140 grams of oats
  • 40 grams almond butter
  • 40 grams blueberries
  • Three scoops MyProtein Impact Whey
• Snack
  • Two rice cakes
  • 40 grams peanut butter
  • One banana
• Meal 2
  • Two Angus steak burgers
  • Two whole eggs
  • 250 grams cooked rice
  • ½ avocado
• Meal 3
  • 200 grams chicken breast
  • 250 grams cooked rice
  • ½ avocado
• Meal 4
  • Four burgers
  • 250 grams rice
  • 40 grams cheese
• Post-Workout Shake
  • 100 grams maltodextrin
  • 40 grams whey protein
• Meal 5
  • 250 grams salmon fillet
  • 150 grams pasta
  • Broccoli
• Meal 6
  • Five rice cakes
  • 100 grams nut butter
  • Strawberry jam

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Oats and rice are staples in Terry’s refeed. High glycemic carbs replenish glycogen stores quickly. High-carb refeeds can increase leptin levels by nearly 28% over three days, with a 7% boost in 24-hour energy expenditure. Extra fat consumption does not produce the same effect. (1) 

Timing carbs post-workout helps Terry bounce back from high-intensity training. (2) Maltodextrin in his post-workout shake is a rapidly-digested carb that shuttles glucose to the muscles, aiding recovery and hypertrophy. (3) 

Whey and salmon are protein options Terry leans on for muscle repair. They provide amino acids that support his high-volume training. The omega-3s found in salmon reduce inflammation and speed up post-workout muscle healing. (4) Avocado and nut butters offer healthy fats, benefiting hormonal health and energy levels. (5)(6).

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Terry’s meal timing is a recipe for success. Carb-heavy dishes pre- and post-workout, plus high-protein sources and snacks, keep his leptin from bottoming out. The 2025. Olympia is set for Oct. 9–12 in Las Vegas, NV, where Terry will attempt to obtain his third consecutive Olympia title.

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References

1. Dirlewanger M, di Vetta V, Guenat E, Battilana P, Seematter G, Schneiter P, Jéquier E, Tappy L. Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. Int J Obes Relat Metab Disord. 2000 Nov;24(11):1413-8. doi: 10.1038/sj.ijo.0801395. PMID: 11126336. https://pubmed.ncbi.nlm.nih.gov/11126336/
2. Díaz-Lara J, Reisman E, Botella J, Probert B, Burke LM, Bishop DJ, Lee MJ. Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses. Acta Physiol (Oxf). 2024 Oct;240(10):e14215. doi: 10.1111/apha.14215. Epub 2024 Sep 12. PMID: 39263899. https://pubmed.ncbi.nlm.nih.gov/39263899/
3. Margolis LM, Pasiakos SM. Low carbohydrate availability impairs hypertrophy and anaerobic performance. Curr Opin Clin Nutr Metab Care. 2023 Jul 1;26(4):347-352. doi: 10.1097/MCO.0000000000000934. Epub 2023 Apr 13. PMID: 37057671. https://pubmed.ncbi.nlm.nih.gov/37057671/
4. Heileson JL, Harris DR, Tomek S, Ritz PP, Rockwell MS, Barringer ND, Forsse JS, Funderburk LK. Long-Chain Omega-3 Fatty Acid Supplementation and Exercise-Induced Muscle Damage: EPA or DHA? Med Sci Sports Exerc. 2024 Mar 1;56(3):476-485. doi: 10.1249/MSS.0000000000003332. Epub 2023 Nov 27. PMID: 38051142. https://pubmed.ncbi.nlm.nih.gov/38051142/
5. Whittaker J, Wu K. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. J Steroid Biochem Mol Biol. 2021 Jun;210:105878. doi: 10.1016/j.jsbmb.2021.105878. Epub 2021 Mar 16. PMID: 33741447. https://pubmed.ncbi.nlm.nih.gov/33741447/
6. Westerterp-Plantenga MS. Fat intake and energy-balance effects. Physiol Behav. 2004 Dec 30;83(4):579-85. doi: 10.1016/j.physbeh.2004.07.027. PMID: 15621063.  https://pubmed.ncbi.nlm.nih.gov/15621063/