With the 2022 Olympia contest fast approaching on Dec. 16-18, 2022, in Las Vegas, NV, the elite athletes who qualified are dialing in their physiques to show off to the judges at bodybuilding’s biggest show. On Nov. 22, 2022, two-time Classic Physique Olympia runner-up and two-time Arnold Classic Physique champion Terrence Ruffin took to his Instagram page to share a full day of eating.
Ruffin routinely shares his diet on his channel. Still, with crunch time upon him before he attempts to dethrone the three-time reigning Classic Physique Olympia champion, Chris Bumstead, the pressure to be as shredded as possible without losing any fullness in his muscle bellies is at an all-time high. Check out what Ruffin keeps in his diet so close to showtime below:
[Related: James Hollingshead Trades Cheat Meals for 1,000-Carb Days During His 2022 Olympia Prep]
Ruffin’s day of eating begins with a cream of rice protein shake with 100 grams of pineapple mixed with water. A relatively easy concoction to make since Ruffin does not cook anymore. The shake is 548 calories, comprised of eight grams of fat, 59 grams of carbohydrates, and 60 grams of protein.
The pineapple has proven itself via the digestive assistance it offers Ruffin. According to a comprehensive overview in Life (Basel), “bromelain in pineapple is a type of enzyme known as a protease, which breaks other proteins apart by cutting the chains of amino acids.” Per Biomedical Reports, “Bromelain is a complex mixture of protease extracted from the fruit or stem of the pineapple plant” and has “gained universal acceptability as a phytotherapeutic agent.” (1)(2)
[Related: Hadi Choopan and Chris Bumstead Train Legs with Hany Rambod During Their 2022 Olympia Preps]
Pre-, Intra-, & Post-Workout
Ruffin’s pre-workout also features some cream of rice, protein powder, and pineapple. The difference is that the meal eschews fat altogether to not weigh him down in the gym. The macros are zero grams of fat, 90 grams of carbohydrates, and 60 grams of protein for 600 calories. The intra-workout is a breezy 30-carb boost to restore Ruffin’s glycogen.
Ruffin’s post-workout meal tacks on another 35 carbs and 50 grams of protein but doesn’t add a single gram of fat in the additional 340 calories.
Meals Three, Four, and Five
The third meal of the day is the first to include whole foods. Grilled chicken, eggs, and white rice nest together in a bowl on Ruffin’s food scale, presumably with a sprinkling of salt and pepper. Ruffin splashes his plate with sugar-free chili sauce for some kick. The macro breakdown is 12 grams of fat, 54 grams of carbohydrates, and 60 grams of protein for 564 calories.
The fourth meal of Ruffin’s day adds 327 calories, consisting of three grams of fat, 25 grams of carbs, and 50 grams of protein. It effectively repeats the previous meal with some scaling differences, the addition of cucumber, and zero-calorie soda.
Meal five is another light meal at only 337 calories but includes Ruffin’s most significant boost of fats of any meal thus far at 21 grams combined with 37 grams of protein. However, it eschews carbs entirely. Overall it brings Ruffin’s daily macros to the following:
- 44 grams of fat
- 293 grams of carbs
- 317 grams of protein
- 2,836 calories
Ruffin’s intake is approximately two grams of protein per pound of body weight. As Ruffin continues to lean out during his prep, we’ll see if his target of adding width to his back and overall mass on stage pays off in the form of his first Olympia victory.
Chakraborty, A. J., Mitra, S., Tallei, T. E., Tareq, A. M., Nainu, F., Cicia, D., Dhama, K., Emran, T. B., Simal-Gandara, J., & Capasso, R. (2021). Bromelain a Potential Bioactive Compound: A Comprehensive Overview from a Pharmacological Perspective. Life (Basel, Switzerland), 11(4), 317. https://doi.org/10.3390/life11040317
Rathnavelu, V., Alitheen, N. B., Sohila, S., Kanagesan, S., & Ramesh, R. (2016). Potential role of bromelain in clinical and therapeutic applications. Biomedical reports, 5(3), 283–288. https://doi.org/10.3892/br.2016.720
Featured image: @ruff_diesel on Instagram