The 2023 Mr. Olympia Men's Physique winner, Ryan Terry, is leaving no stone unturned to prepare for the 2026 edition of the contest. And a major part of his preparation routine is his diet.

Currently, Terry is consuming 4,852 calories daily to fuel his intense workout sessions. He also pays special attention to the distribution of macronutrients in his diet, with 275 g of protein, 650 g of carbohydrates, and 128 g of fat intake distributed evenly across his meals.

While Terry eats five meals every day, here's a look at their specifications to understand how he fulfills the 4,852-calorie mark.

Meal 1

• 2 scoops of whey protein
• 100 g of oats
• A banana
• 15 g of peanut butter to fulfill the required fat content.

Meal 2

• 4 eggs for protein intake
• 250 g of basmati rice for carbohydrates
• An avocado

Meal 3

• 200 g of chicken breast
• 250 g of basmati rice

As reported by Fitness Volt, before proceeding to his next meal, Terry takes in his mid-day carbohydrate supplements, which are as follows:

• Maltodextrin pre, 100 g
• Cyclic dextrin intro, 100 g
• Cyclic dextrin post, 100 g

Meal 4

• 200 g of steak
• 250 g of basmati rice

Meal 5

• 220 g of salmon
• 250 g of basmati rice

Meanwhile, Terry opened up about following a flexible approach.

Ryan Terry's Diet Strategy Without Strict Calorie Counting

While Terry has worked out this diet plan to intake 4,852 calories daily, he confessed that he doesn't generally count the calories.

"I don’t typically count calories if I’m honest," the 2023 Mr. Olympia Men's Physique winner said. "I work on the weight of food. Each week, as I’m in prep, I just reduce the weight of food. I don’t typically go around calories."

Given the stature of the contest he is about to compete in, Terry knows that he can't afford to mess with his diet. He revealed his approach towards maintaining the same.

"I eat that religiously every day, even if I’m missing my first meal, I always have it with my second and third meals," Terry shared. "It’s just a very high-calorie meal for me, and I can get it in quite easily. I can get my essential fats in, complex carbs, and good bioavailable protein."

Well, while Terry's diet looks to be on point to earn him his desired accolade, potent contenders like Ali Bilal and others are expected to make his job way tougher.

Share your thoughts on Terry's diet ahead of the 2026 Mr. Olympia

Follow Bodybuilding Bros for more.

Written by

Souvik Roy

Edited by

Soheli Tarafdar