Photo: NPC News Online
Ryan Terry is the four-time Men’s Physique Mr. Olympia champion, winning the title in 2023, 2024, 2025 and 2026. He is the first British man to win the division, and his four straight titles tie Jeremy Buendia’s record.
His diet is simple by design. The same foods appear every day, the portions change with the season, and the calories around training come mostly from liquid carbs. This is his full day of eating from his 2026 Olympia prep, in his own words.
His story — from plumber in Worksop to four-time Olympia champion — is in his biography. This page covers his diet, supplements, training and full contest record.
🍽️ Ryan Terry Diet Plan
Photo: NPC News Online
Three weeks out from the 2026 Olympia, Terry shared his full prep diet on his YouTube channel. Generation Iron reported it on 10 June 2026. The day comes to about 4,852 calories — 275 grams of protein, 650 grams of carbohydrates and 128 grams of fat.
Three hundred grams of those carbs are liquid, taken around training. Terry called the liquid carbs his “cheat code” for getting clean calories in during prep, when solid food alone would not be enough.
- Meal 1: 2 scoops whey protein (about 45 g protein), 100 g oats (about 60 g carbs), 1 banana (about 30 g carbs), peanut butter (about 15 g fat).
- Meal 2: 4 medium whole eggs (about 25 g protein), 250 g cooked white basmati rice (about 65 g carbs), 1 medium avocado (about 22 g fat).
- Meal 3 (post-workout): 200 g chicken breast (about 60–65 g protein), 250 g cooked white basmati rice (about 60–65 g carbs), minimal fat.
- Meal 4: 200 g steak (about 50 g protein), 250 g cooked white basmati rice (about 65 g carbs), about 40–45 g fat depending on the cut.
- Meal 5 (about an hour before bed): 200–220 g salmon (about 45–50 g protein), 250 g cooked white basmati rice (about 65 g carbs), about 24–28 g fat.
- Around training: 100 g maltodextrin pre-workout, 100 g cyclic dextrin during training, 100 g cyclic dextrin after training, plus 2 scoops whey protein after training (about 45 g protein).
The first meal is one Terry says he has eaten for years, and it stays in year-round. “There’s one food I eat every day, but I do get bored of it, is my oats,” he said.
He eats whole eggs, yolks included, and will not waste them. “It’s all about having a full egg in this household… We’re not wasting eggs,” he said.
The post-workout meal carries almost no fat, so the food digests fast. “I want to get the nutrients in the body as quick as possible… If we add fats to that meal, it’s going to slow the digestion down,” he said.
At three weeks out he was still eating ribeye steak. Closer to the show he said he may switch to a leaner cut, such as filet steak or bison.
He is not a big fish fan, so the salmon gets seasoned heavily with garlic, paprika, salt and pepper. The meal comes about an hour before bed.
“A lot of people see the stage shots, the condition, the final result, but what really matters is everything that happens behind the scenes… The meals, the structure, the consistency, doing the basics over and over again every single day,” Terry said.
The pattern has not changed in years. “As a bodybuilder, it’s all about consistency. For me, for the last 13-14 years, I’ve had the same meals every day. It’s just consistency…” he told Fitness Volt.
“I typically eat similar meals whether I am on-season or off-season. The amount obviously differs and I’ll add more calories to it through sauces, and just enjoy it a little bit more,” he said. In prep the food is strict and bland by necessity.
He does not count calories the way most people expect. “I don’t typically count calories if I’m honest. I work on weight of food,” he said, adding that he reduces the weight of food week by week in prep.
Preparation is the point. “I do believe failing to prepare is preparing to fail,” he said. Before bodybuilding paid, he worked 12-hour days as a plumber and still carried his meals with him, eating under floorboards on site.
An earlier day of eating, from Myprotein in December 2022, shows the same pattern with different foods. Breakfast is banana, oats, blueberries, peanut butter and almonds; lunch is poached eggs, rice cakes and smoked salmon.
Before training he eats chicken, rice and green vegetables, then salmon fillets with rice after. The last meal is two fillet steaks with rice and vegetables. His intra-workout drink is EAAs with Nutri-Greens and L-carnitine.
Fitness Volt’s profile lists a typical six-meal prep day that matches the same pattern: oats, banana, blueberries, peanut butter and whey for breakfast; eggs, smoked salmon, toast and avocado next; chicken and rice twice; then fillet steak in wraps with vegetables.
His own 2015 Olympia prep guide shows how the numbers fall as a show nears. Weeks one to four ran about 4,394 to 4,565 calories a day; weeks five to eight about 3,704 to 3,875; weeks nine to eleven 3,144; and the final week 3,063.
Six days out from the 2024 Olympia he shared his peak-week plan on Instagram (Fitness Volt, October 2024). Breakfast was 120 g oats with zucchini, blueberries, nut butter and two scoops of whey.
Later meals were bison and chicken with rice and asparagus, then salmon with broccoli and asparagus, plus a post-workout whey shake. He drank six to seven litres of water a day with a hydration stick and Myprotein EAAs.
The guide’s early weeks start with oats, almonds and blueberries, then sweet potato and chicken, then rice and chicken, with shakes and a post-workout meal of carbs and whey. The last meal is salmon or steak with sweet potato.
💊 Supplements
His supplements come from Myprotein, where he is an ambassador. A September 2026 Myprotein piece lists the products behind his fourth Olympia title: Impact Whey Protein, Impact Whey Isolate, Origin Protein, EAAs, Impact Hydrate, L-Glutamine and creatine.
The 2022 Myprotein day of eating names the doses he used then: 50 grams of Impact Whey a day, 100 grams of maltodextrin three times around training, Impact EAA before and during training, and creatine monohydrate until one week out from the show.
The same piece lists his intra-workout mix as EAAs with Nutri-Greens and L-carnitine. Impact Hydrate carries 600 mg of electrolytes per serving.
His 2015 guide lists three more: six CLA capsules, six HMB capsules and six multivitamins a day. No other supplement products are named in his own words in the sources checked.
🏋️ Training and Recovery
Photo: NPC News Online
Terry trains by feel and does not follow a rigid weekly split. He varies his sessions day to day, mixing machines and free weights, and he trains each muscle group with high volume and a focus on the mind-muscle connection.
Chest days start with cable crossovers or pec deck flyes, then move to heavy pressing. Back gets one or two days a week, legs one or two, and shoulders cover all three heads plus traps. Arms get one session a week, starting with close-grip pull-ups.
“Secondary muscle when you’re doing close grip pull-ups is your bicep. So I want to bring my back up as well as hitting my biceps. So start every session with close-grip pull-ups,” he said. Preacher curls are his go-to bicep move.
Abs get one full session a week, which he calls “hurtful” and “difficult”, plus a CrossFit-style HIIT circuit as a variant. Deadlifts have been cut back with age, and hyperextensions take up the slack.
Recovery starts before breakfast: band stretches, compression therapy, an ice bath and an infrared sauna. Cardio is 5:00 AM and, in his words, non-negotiable. Seven weeks out from the 2026 Olympia he was training fasted at 215 lb.
His body carries old injuries. He slipped two discs in his lower back in 2010 and had hip surgery in 2019, when excess bone was impinging nerves. Both are part of why he manages training load by feel.
His long-time trainer and nutritionist is Ken Roscoe, who has worked with him since his Mr Great Britain win in 2010. Roscoe is featured as Terry’s nutritionist in his 2015 Olympia prep guide.
🏆 2026 Season: Four Straight Olympia Titles
On 26 September 2026, at the Orleans Arena in Las Vegas, Terry won his fourth straight Men’s Physique Olympia title. He won with a perfect score of 5 points, ahead of Ali Bilal on 12 and Kyron Holden on 13, and took the $50,000 first prize.
He weighed in at 200 lb, two pounds under the 202 lb cap. The win ties Jeremy Buendia’s record of four Men’s Physique Olympia titles, all won consecutively.
He did it hurt. About seven weeks out he herniated the C5 disc in his neck, trapping the median nerve and leaving pins and needles in his fingers. Treatment was acupuncture, chiropractic, ice baths, saunas, deep-tissue work and MBST therapy.
“I don’t want to get the violin out and say, “Oh, this was our prep because of this, this, and this,”” he said after the show. He has confirmed he will compete for a fifth title at the 2027 Olympia.
The full results from Las Vegas are in our 2026 Mr. Olympia results. Brandon Hendrickson won the Men’s Physique title at the 2026 Arnold Classic in March, a show Terry did not enter.
📊 Contest History
Photo: NPC News Online
Terry has competed in 25 shows as a professional and amateur combined, winning 13 of them. His professional record is 24 shows, 12 wins, 16 top-three finishes, 19 top-five finishes and 23 top-ten finishes. His worst professional placing is 16th.
He has appeared at the Olympia 11 times and has never finished outside the top eight. His first professional win came at the Pittsburgh Pro on 30 April 2015, nine days before he won the Eastern Seaboard Pro in Atlanta.
His biography lists 22 professional shows. This table lists 24: the biography omits his 2015 Eastern Seaboard Pro win and his 2018 Asia Grand Prix win, both confirmed by official scorecards and results.
| Year | Contest | Place | Tag | Score | Field |
|---|---|---|---|---|---|
| 2014 | Grand Prix | 16th | — | — | — |
| 2014 | Europa Super Show | 10th | — | — | — |
| 2015 | Miami Muscle Beach Pro | 2nd | — | — | — |
| 2015 | Pittsburgh Pro | 1st | — | — | — |
| 2015 | Eastern Seaboard Pro | 1st | 16 | — | 19 |
| 2015 | Mr. Olympia | 4th | — | — | — |
| 2016 | Arnold Classic (US) | 4th | — | — | — |
| 2016 | Mr. Olympia | 2nd | — | — | — |
| 2017 | Arnold Classic (US) | 1st | — | — | — |
| 2017 | Asia Grand Prix | 1st | — | — | — |
| 2017 | Mr. Olympia | 6th | — | — | — |
| 2018 | Mr. Olympia | 3rd | — | — | — |
| 2018 | Asia Grand Prix | 1st | — | — | — |
| 2019 | Mr. Olympia | 5th | — | — | — |
| 2019 | Asia Grand Prix | 1st | — | — | — |
| 2020 | Mr. Olympia | 8th | — | — | — |
| 2021 | Arnold Classic (UK) | 1st | — | — | — |
| 2022 | Mr. Olympia | 7th | — | — | — |
| 2023 | Pittsburgh Pro | 2nd | — | — | — |
| 2023 | New York Pro | 1st | 83 | — | — |
| 2023 | Mr. Olympia | 1st | 43 | — | — |
| 2024 | Mr. Olympia | 1st | 58 | 5 | — |
| 2025 | Mr. Olympia | 1st | 72 | 5 | — |
| 2026 | Mr. Olympia | 1st | 49 | 5 | 45 |
| 2013 | Arnold Classic Europe (Amateur) | 1st | — | — | — |
Totals: 24 professional shows, 12 wins, 16 top-three, 19 top-five, 23 top-ten, worst 16th. One amateur show, one win. Combined: 25 shows, 13 wins, 17 top-three, 20 top-five, 24 top-ten.
❓ Frequently Asked Questions
What does Ryan Terry eat in a day?
In his 2026 Olympia prep he ate five meals plus liquid carbs around training: oats, whey, banana and peanut butter; eggs, rice and avocado; chicken and rice after training; steak and rice; then salmon and rice before bed. The day was about 4,852 calories.
How many calories does Ryan Terry eat?
About 4,852 calories a day in his 2026 Olympia prep, with 275 grams of protein, 650 grams of carbohydrates and 128 grams of fat. Off-season he eats the same foods with bigger portions and more sauces, but no off-season calorie total is published.
Who is Ryan Terry’s coach?
His long-time trainer and nutritionist is Ken Roscoe, who has worked with him since his Mr Great Britain win in 2010. Roscoe is named as his nutritionist in Terry’s own 2015 Olympia prep guide.
How many Mr. Olympia titles has Ryan Terry won?
Four, in 2023, 2024, 2025 and 2026. The run ties Jeremy Buendia’s record of four Men’s Physique Olympia titles, and Terry has confirmed he will go for a fifth in 2027.
What supplements does Ryan Terry take?
From Myprotein: Impact Whey Protein, Impact Whey Isolate, Origin Protein, EAAs, Impact Hydrate, L-Glutamine and creatine. In 2022 he used 50 grams of whey a day, maltodextrin around training and creatine until one week out.
What is Ryan Terry’s training split?
He does not follow a fixed split. He trains by feel, varies his sessions day to day, and works chest, back, legs, shoulders and arms across the week with high volume. Abs get one full session a week.