Anton Ratushnyi turned professional at 19 — the youngest Classic Physique pro card ever. 🏆
Three years later, at 22, he made his Mr. Olympia debut in Las Vegas. He finished seventh in Classic Physique, in the first callout. 🥇
Two weeks before that debut, he filmed a full day of eating. The total was 2,795 calories — and he filmed every meal. This is that day, plus his offseason eating, his supplements, and his push-day workout. 🍚
Anton Ratushnyi Diet Plan
Ratushnyi keeps his diet simple. The same foods, day after day, cooked the same way. 🍗
Six weeks out from the Olympia, jasmine rice was his only carb source. He rinses it three times before cooking — a habit from earlier preps, when he rinsed it five. 🍚
He seasons his turkey well but uses no sauces — not even sugar-free ones — from six weeks out to the show. If hunger bites, he reaches for a diet soda. 🥤
He drinks tea three times a day, usually spearmint. He says it helps his nervous system, his inflammation, and his gut. 🍵
His food rule is simple: make it taste good enough to enjoy. He believes enjoying a meal helps the body absorb it — and that food focus is the enemy in a prep. 😋
His coffee is low-caffeine pods with a little regular iced coffee, blended with lots of cinnamon and stevia. Ice in his drinks is a “cheat code” — the crunch kills his appetite. ☕
Morning cardio? There is none. He poses for cardio instead, and walks his steps. The routine had not changed for about eight weeks. 🚶
Ratushnyi with his first meal of the day — 170 g of lean turkey, rice, zucchini, and blueberries — filmed two weeks out from the 2026 Olympia.
Still from Anton Ratushnyi’s own YouTube video.
Anton Ratushnyi Meal Plan
The day below is a rest day, filmed 16 to 17 days out from the 2026 Olympia. The total is 2,795 calories, from the video’s title and description. 📋
No macro split is published for the day — the numbers appear on screen only, and they could not be read from the video. Only the calorie total is printed here. ⚖️
Meals
| Meal | Food | Amount |
|---|---|---|
| Meal 1 | Lean 99% ground turkey, rice, zucchini, blueberries | 170 g / 185 g / 100 g / 70 g |
| Meal 2 | 93/7 ground beef, banana, jasmine rice | 170 g / 70 g / 200 g |
| Meal 3 | Elev8 cream of rice, Axe & Sledge Farm Fed isolate, Axe & Sledge Hydrate | ~75 g / not stated / 1 scoop |
| Meal 4 | Chicken, asparagus, pineapple | 170 g / 100 g / 150 g |
| Meal 5 | 93/7 ground beef, zucchini, rice, strawberries | 170 g / 100 g / 200 g / on the side |
Meal 1 is the plainest: turkey with no seasoning at all — a “blank slate” that eats like a sweet meal, with cinnamon and salt only. 🦃
Meal 2 is sweet and savoury together: beef, banana, and rice, with a foamy decaf coffee blended with cinnamon. He seasons the beef — reheated plain, he says, it “just tastes raw.” 🥩
Meal 3 is the swap. When chicken and rice gets old, he replaces it with cream of rice and protein powder. He calls it a “game changer” — more volume, fewer cravings, “dessert in prep.” 🍨
The powder’s gram amount is not clear in the video, so no figure is printed for it here. The cream of rice is about 75 g. 📏
Meal 4 is chicken with asparagus from the air fryer and pineapple. Meal 5, the last of the day, is beef with zucchini, rice, and strawberries on the side. 🍍
Ratushnyi holding the cream-of-rice container for Meal 3 — the protein-powder-and-cream-of-rice swap he calls a “game changer” for this prep.
Still from Anton Ratushnyi’s own YouTube video.
A Second Day: The Offseason
His offseason looks very different. At the peak he ate up to about 4,700 calories a day — and filmed a full day of eating at that level too. 🍽️
The macro set he and coach Cameron Cheek used was 305 g of protein, 575 g of carbs, and 80 g of fat. They round it to “like 4,200” calories; the macros add up to 4,240. 📊
The foods stay the same most days. The flexible add is protein ice cream — not Halo Top, he says, “a better one at Target.” 🍦
The podcast that covers this offseason is titled around a 36 lb gain in a year. The stage weights named in that same conversation tell a bigger story: 184 lb at Pittsburgh in May 2025, about 230 lb at a guest posing in summer 2026 — a 46 lb rise. ⚖️
Anton Ratushnyi Supplements
Only two supplement products are named in his own words. Both sit in Meal 3. 💊
The first is Axe & Sledge Farm Fed isolate, in the s’mores peanut butter cup flavour. The second is Axe & Sledge Hydrate, a scoop of which goes into the same bowl. 🥤
The cream of rice in that bowl is Elev8 Foods, in cookies and cream. No doses or serving sizes are published for any of them. 📦
His sponsors, from his own video descriptions, are Axe & Sledge, Elev8 Foods, Darc Sport, Pro Cut Trunks, and Marek Health. No other supplement product is named in the sources used for this article. 🤝
The Elev8 Creamy Rice bag and the Axe & Sledge Farm Fed tub on Ratushnyi’s counter — two of the three items in his Meal 3.
Still from Anton Ratushnyi’s own YouTube video.
Anton Ratushnyi Workout Routine
His push day, filmed six weeks out, starts on the pec deck. He warms up there, then supersets it with a slightly declined press — a “scooping” motion aimed at the middle of the chest. 🏋️
The pec deck runs at full stack. He progresses by reps, form, tempo, and intensifiers — adding weight is not an option in a prep, he says. 📈
Volume is his number one tool. Supersets keep the session to about an hour and a half, and every exercise has a purpose and a checklist. ⏱️
Shoulders get two or three movements, with side raises early for pump and warm-up. Arms are a superset too: triceps extensions with bench-supported curls, then overhead extensions, dips or pushdowns, and preacher curls to finish. 💪
There is no cardio in the final eight weeks. His legs had lost their pop, and keeping size mattered more than the roughly 400 extra calories cardio would burn. Posing does the job instead. 🚫
His mornings start with ten minutes of vacuums — bent over, at the counter, in poses, at different angles. His weak point is the lower lat, and posing is where he closes the gap on the veterans. 🧘
He wears inversion boots twice a day, ten minutes each, with a breath belt in the morning. He says he has already gained about half an inch — and he is chasing the 225 lb cap that comes with 5 ft 11 in. 🥾
Body work happens weekly with Dante at Gorilla Performance and Recovery, scheduled through the Olympia. His left hip was pulled in, which showed in his front-relaxed stance. 👐
No full training split is published anywhere. The day above is the most complete session he has filmed. 📝
Ratushnyi on the Prime pec deck during his push day, six weeks out from the 2026 Olympia — the superset that opens the session.
Still from Muscle & Strength’s YouTube video.
Anton Ratushnyi Diet Plan in 2026
His 2026 season had one show: the Olympia. He qualified with two wins a week apart in 2025 — the Tournament of Champions Pro on 27 September, then the Southern Muscle Showdown Pro on 4 October. 🏆
He debuted at the Olympia in Las Vegas (24–27 September 2026) and finished seventh in Classic Physique, with a score of 35 and tag 31. He made the first callout. 🥇
The finals moved to Friday that year — a full day sooner than usual. He weighed in about 5 lb under the 219 lb cap, then carbed back up for the stage. ⚖️
Before the show he ran a mock peak in Dallas, 19–23 August, under coach Cameron Cheek’s system. He had guest-posed through the summer at about 230 lb. 🎭
Cheek has coached him since after his pro debut in May 2025. Hany Rambod is an advisor and mentor — “the advice that changed my career” — not his coach. 🤝
What is next? He says he will stay in Classic Physique for “at least two or three years” — and he has talked about the Arnold Classic. At 22, he is pacing himself, not holding back. 🔮
Frequently Asked Questions
Can I follow Anton Ratushnyi’s diet plan?
Only with a clinician’s guidance. His 2,795-calorie day is a professional bodybuilder’s prep diet, built for a 22-year-old Classic Physique pro two weeks from a show. It is not a general weight-loss plan — ask your doctor or a registered dietitian before copying it. 🩺
What does Anton Ratushnyi eat in a day?
Five meals: turkey with rice, zucchini and blueberries; beef with banana and rice; cream of rice with protein powder; chicken with asparagus and pineapple; and beef with zucchini, rice and strawberries. 🍽️
How many calories does Anton Ratushnyi eat?
His filmed prep day totals 2,795 calories. In the offseason he ate up to about 4,700 calories a day. No macro split is published for the prep day. 🔢
What supplements does Anton Ratushnyi take?
Two products are named in his own words: Axe & Sledge Farm Fed isolate and Axe & Sledge Hydrate, both in his third meal. The cream of rice in that meal is Elev8 Foods. 💊
Who coaches Anton Ratushnyi?
Cameron Cheek, since after his pro debut in May 2025. Hany Rambod is an advisor and mentor, not his coach. 🤝
Did Anton Ratushnyi compete at the 2025 Olympia?
No. He did not compete at the 2025 Olympia. His debut came in 2026, when he finished seventh in Classic Physique at 22 years old. 🏆
Related: Anton Ratushnyi Biography
Related: 2026 Mr. Olympia Results
Related: 2025 Mr. Olympia Results
This article is for information only. Anton Ratushnyi’s diet and training are his own, filmed and shared by him. Talk to a clinician before changing your diet or training.