Terrence Ruffin Diet Plan and Workout Routine

Terrence Ruffin, hailing from Beatrice, Alabama, is a prominent figure in the world of bodybuilding as an IFBB professional Classic Physique athlete. However, his journey toward achieving success and earning his Pro Card took a lot of work. 

Terrence Ruffin’s dedication, perseverance, and unwavering passion for the sport have propelled him to heights. Terrence Ruffin’s introduction to weight training came at the age of 13 when he would play around with his mother’s friend’s home gym. 

Despite initially training on and off, he embraced the iron until later in high school. Standing just 5’5″ tall, Ruffin weighed a mere 100-110 pounds during high school and struggled to gain strength. He recalls being unable to bench press even the empty barbell.

After high school, Ruffin set his sights on joining the military, specifically the Tactical Air Control Arm within the Air Force. 

Terrence Ruffin Diet Plan and Workout Routine
via terrence ruffin instagram

Although he faced initial setbacks, his determination led him to eventually gain entry into the Air Force and be stationed at the Keesler Air Force base in Mississippi. 

During his military service, Ruffin found bodybuilding more manageable, thanks to the structured eating schedule provided by military life.

While serving in the military, Terrence Ruffin made his mark in bodybuilding by competing in the 2016 and 2017 Olympia.  He has expressed a deep appreciation for posing, which resonates with his artistic background. 

Terrence Ruffin’s prowess on stage and commitment to training earned his Pro Card at 21, making him one of the youngest to achieve this feat at the 2014 NPC National Championships. Throughout his competitive career, Ruffin has consistently impressed with his performances. 

Notable achievements include winning the 2016 Tampa Pro and placing 9th in his debut Olympia 2016. In 2017, he improved his standing, securing a 6th place finish at the Olympia, followed by a 9th place finish in 2018. 

However, it was in 2020 that Ruffin truly shone, clinching second place at both the Arnold Classic Olympia and the Olympia Classic Physique.

In 2021, he continued to bring success for Terrence Ruffin, earning a first-place victory at the 2021 Arnold Classic and securing a second-place spot at the 2021 Olympia

terrence ruffin bodybuilder
via terrence ruffin instagram

In 2022, he triumphed in the classic physique division at the Arnold Classic, reaffirming his dominance in the field. However, at the Olympia that year, Ruffin faced a tougher challenge and placed 6th in classic physique.

Terrence Ruffin’s journey in bodybuilding is a testament to his relentless pursuit of excellence. He pushes his limits with each competition, inspiring fans and fellow athletes. 

As he continues to evolve as a Classic Physique athlete, Ruffin’s determination and dedication serve as a driving force, propelling him toward even greater achievements in the future.

Terrence Ruffin Diet and Nutrition Plan

terrence ruffin diet plan
via terrence ruffin instagram

Terrence Ruffin understands proper nutrition’s critical role in building and maintaining a muscular physique. 

Intending to pack on muscle size and provide the necessary energy for intense workouts, Ruffin follows a carefully tailored diet plan, which typically amounts to just under 4,000 calories per day.

While Ruffin’s food choices may vary slightly when he’s not in competition preparation, his overall approach to nutrition focuses on supporting muscle growth and maintaining his impressive physique.

Let’s take a closer look at some examples of the food choices that Terrence Ruffin incorporates into his diet:

Lean Protein Sources

Protein is a fundamental component of Ruffin’s diet, supporting muscle repair and growth. He includes lean protein sources such as chicken, turkey, fish, and lean cuts of beef to meet his daily protein requirements.

Complex Carbohydrates

Ruffin incorporates complex carbohydrates into his meals to fuel his workouts and provide sustained daily energy. These include brown rice, quinoa, sweet potatoes, and whole-grain bread.

Healthy Fats

While controlling his overall calorie intake, Ruffin ensures he includes healthy fats. Avocado, nuts, seeds, and olive oil are examples of the healthy fats he incorporates, which provide essential nutrients and support hormone production.

Nutrient-Dense Vegetables

Ruffin emphasizes including nutrient-dense vegetables in his meals to maintain overall health and support proper digestion. Broccoli, spinach, kale, asparagus, and peppers are among the vegetables he frequently incorporates into his diet.

Balanced Meal Timing

Ruffin understands the importance of meal timing to optimize nutrient absorption and support his training regimen. He follows a schedule that includes several meals spread throughout the day to ensure a steady supply of nutrients.

Terrence Ruffin Meal Plan

Terrence Ruffin’s Daily Meal Plan for Muscle Growth and Performance:

Terrence Ruffin Meal 1

  • 4 eggs
  • 3 oz Bison
  • 2 packets of grits
  • 1 tbsp natural peanut butter

Macronutrient breakdown: 50g protein, 38g fat, 49g carbs, 738 calories.


  • An intra-workout drink consisting of Gatorade powder and a slower-digesting carb powder

Macronutrient breakdown: Approximately 47g carbs, 188 calories (consumed during workouts).

Terrence Ruffin Meal 2

Macronutrient breakdown: 47g protein, 10g fat, 101g carbs, 682 calories.

Terrence Ruffin Meal 3

  • 320g watermelon
  • 7 oz chicken in low-carb tortilla wraps

Macronutrient breakdown: 46g protein, 8g fat, 43g carbs, 428 calories.

Terrence Ruffin Meal 4

  • 6 oz flank steak
  • 1 cup cream of rice
  • Sugar-free teriyaki sauce

Macronutrient breakdown: 45g protein, 23g fat, 45g carbs, 567 calories.

Terrence Ruffin Meal 5

  • 1 cup white rice
  • 7 oz chicken
  • Serving of zucchini

Macronutrient breakdown: 47g protein, 11g fat, 58g carbs, 519 calories.

Terrence Ruffin Meal 6

  • 6 oz beef with buns
  • Pickles with ketchup and mustard

Macronutrient breakdown: 47g protein, 18g fat, 69g carbs, 626 calories.

Terrence Ruffin Workout Routine

terrence ruffin workout split
via terrence ruffin instagram

Terrence Ruffin, coached by Joe Bennett and having trained with Mountain Dog John Meadows, has honed his training approach to stand on stage with the world’s best Classic Physique competitors. 

While Ruffin previously relied on instinctual training, he now incorporates strategic planning into his workout routine.

Below, we provide several examples of Terrence Ruffin’s workout routines:

Back and Biceps Routine with Joe Bennett

  • Single-arm pulldown
  • Chest-supported T-bar row machine
  • Machine row
  • Hyperextension
  • Reverse pec dec
  • Seated cable curl
  • Reverse curl drop set

Push Workout Routine with John Meadows

  • Incline bench press with shoulder saver bar (shorter reps)
  • Incline dumbbell press
  • Forward-leaning weighted dips
  • Elevated push-ups (low to high ladder)
  • Y-raise using kettlebells
  • Cables reverse flyes
  • Seal row
  • Single-arm cable pushdown with grenade attachment
  • Medicine ball pushdowns using pull-up/dip assist machine

Push Workout Routine with Joe Bennett

  • Incline barbell press
  • Seated cable fly
  • Smith machine high-angle incline press
  • Lying lateral cable raise
  • Cross cable tricep extension

Off-Season Leg Workout Routine with Joe Bennett

  • Romanian deadlift with bands
  • Seated hamstring leg curls
  • Lying hamstring curls
  • Leg extensions
  • Hack squats
  • Arm Workout Routine:
  • (A1) Close-grip Swiss barbell press with chains (5-8 reps)
  • (A2) Single-arm preacher curls (5-10 reps)
  • (B1) Hammer curls (6-8 reps)
  • (B2) Incline cable curls (10-12 reps)
  • (B3) Rope press down (10-12 reps)
  • (B4) Rope overhead extension (10-12 reps)
  • (C1) Club pronation/supination

Terrence Ruffin’s workout routines demonstrate his dedication to targeting specific muscle groups while incorporating compound and isolation exercises

The guidance of his coaches, Joe Bennett and John Meadows, has played a significant role in shaping his training approach.

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