Reigning Men's Physique champion Ryan Terry is preparing for the 2026 Mr. Olympia. With the event just a few weeks away, he shared a recent update with his fans.

On June 27, Terry shared a short clip on his Instagram, providing an update on his current physique.

After doing his shoulder workout, Terry said, “We're 13 and a half weeks out at present. This video will come out around the 12 and a half weeks, so we're slightly behind on it, but it's just to give you an indication of where we're at…. Again, at this stage, we're not massively wanting to drop anything or do any huge changes.

It's from that 12-week mark that we want to see some real change. But I'm being transparent, and I'll show you anyway.”

According to the post, the 3-time Mr. Olympia winner is “still 22 lbs over stage weight.”

Although Terry has not shared his current weight, in the Mr. Olympia Classic Physique division, the maximum stage weight is determined by a height-to-weight ratio. Specifically, the limit for any height is standardized 10 lbs below the maximum weight cap for the Classic Physique.

His current height is 5’0”, and his competition-stage weight is 202 lbs. However, during his booking period or offseason, Terry’s weight ranges from 205 lbs to 228 lbs.

In the video, Terry was also seen saying, “one more week of pushing the food and then some changes to expenditure and reduction in food.”

So, the question is: how will Terry approach his diet for the 2026 Mr. Olympia?

Ryan Terry’s diet for the 2026 Mr. Olympia

Terry recently shared his diet for Mr. Olympia on his YouTube channel.

Although the video was posted on June 9, and he can adjust his diet based on his upcoming requirements, the diet he shared is his basic, standard preparation diet.

Terry said, “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”.

According to him, his current daily intake is nearly 4852 calories, which includes:

• 275 grams of protein
• 650 grams of carbohydrates
• 128 grams of fat.

His meals look like:

1st meal: According to him, he has been eating this meal for years. It includes:

• Two scoops of whey protein, about 45 grams of protein
• 100 grams of oats, about 60 grams of carbs
• One banana, about 30 grams of carbs
• Peanut butter, about 15 grams of fat.

Terry added, “There’s one food I eat every day, but I do get bored of it, is my oats”.

2nd meal: Terry’s 2 nd meal is simple

• Four medium whole eggs, about 25 grams of protein
• 250 grams cooked white basmati rice, about 65 grams of carbs
• Medium avocado, about 22 grams of fat
• Egg fats, about 20 grams of fat.

Terry added, “It’s all about having a full egg in this household…We’re not wasting eggs.”

3rd meal: Terry’s post-workout meal

• 200 grams chicken breast, about 60-65 grams protein
• 250 grams cooked white basmati rice, about 60-65 grams carbs
• Minimal fats.

4th meal: It is all about steak and rice

• 200 grams of steak, about 50 grams of protein
• 250 grams cooked white basmati rice, about 65 grams of carbs
• About 40-45 grams of fat, depending on the cut.

5th meal: before bed

• 200-220 grams of salmon, about 45-50 grams of protein
• 250 grams cooked white basmati rice, about 65 grams of carbs
• About 24-28 grams of fat.

Follow Bodybuilding Bros for more.

Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil