On March 5, 2022, two-time Classic Physique Olympia runner-up Terrence Ruffin was crowned the Arnold Classic Physique champion for the second straight year. He won $60,000 and an additional $10,000 for winning Best Poser. On March 18, 2022, Ruffin took to his YouTube channel to share an inside look at his life two days before competing for the second biggest title in bodybuilding. More specifically, he broke down the diet he followed that helped him look absolutely peeled on the Arnold Classic stage.
Check out a day of Ruffin’s peek week diet in the video below:
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Ruffin opens his day with 50 grams of whey protein mixed with 50 grams of cream of rice. Cream of rice has a similar texture to cereal but is relatively low in carbs. According to the USDA, 50 grams of cream of rice is only 5.5 carbohydrates and 26 calories. In a mixture like Ruffin made, cream of rice serves more for texture than for getting in his macros. Notably, he mixed the cream of rice in water, not milk.
Ruffin adds 10 grams of almond butter for some fats and flavor — a five-gram drop from what he was previously eating leading up to the Arnold. Alongside his breakfast, he took Steel Supplements ADA Load, a nutrient partitioning supplement — the process by which the body shuttles fuels for protein synthesis or oxidation. (1)
By this point in his training, Ruffin was not doing any cardio and therefore cut out his fat burner supplement for “Focused AF” — presumably meaning Steel Supplements Focused AF, a supplement aimed at improving concentration and memory. It contains 200 milligrams of caffeine per serving; the ingredient Ruffin seemed to care about most. Per the USDA, one cup of coffee contains 95 milligrams of caffeine.
Following his first meal, Ruffin went to American Barbell gym in Fairfield County, OH, for an upper-body day consisting of converging chest press, seated rows, dumbbell lateral raises, preacher curls, triceps extensions, triceps pushdowns, pull-ups, dips, and dumbbell biceps curls. After practicing his posing, it was time to eat again.
Post-Workout Meal & Distractions
Ruffin referred to this meal as “meal three if you don’t count the protein shake” but did not share meal two nor the protein shake on camera. “Meal three” consisted of approximately 90 grams of chicken with 100 grams of cucumber and several twists of salt. That was it — a simple dish that concluded his day of eating.
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Running on less food in the days leading up to competition, Ruffin relies on distractions like reading or working to keep his mind off food. Watching TV is also a possibility, but he doesn’t find that enough of a distraction.
If you have a really good hobby, then I would say do something like that.
The rest of Ruffin’s 2022 bodybuilding season will culminate with the 2022 Olympia in Las Vegas, NV, on Dec. 16-18, 2022, where he will attempt to dethrone three-time reigning Olympia champion Chris Bumstead.
Shadid, S., & Jensen, M. (2003). Nutrient partitioning. CRC Press, 753-766. Retrieved from https://mayoclinic.pure.elsevier.com/en/publications/nutrient-partitioning
Featured image: @ruff_diesel on Instagram | photo by Carlos Matthews (@cscubabeard on Instagram)