Terrence Ruffin’s Full Day of Eating Two Weeks Before the 2023 Olympia

Two-time Arnold Classic Physique champ Terrence Ruffin is prepping ready for the biggest bodybuilding event of the year: the 2023 Olympia. With that comes intense training with fellow Classic Physique competitors like Mike Sommerfield and a heavily regimented diet, which Ruffin showcased in a video published on his YouTube video on Oct. 23, 2023.

Ruffin detailed a full day of eating on one of his rest days. He was two weeks out from attempting to improve upon his sixth-place finish at the 2022 Olympia in 2023. Check out the diet breakdown here:

[Related: 2023 Bikini Olympia Preview]

Terrence Ruffin’s Diet Overview

Since it was a rest day for Ruffin, he didn’t eat as much as he would on a training day. This means no post-workout shake. Since rest days are better for running errands, his step count is higher, burning more calories without increasing his appetite. Ruffin eats five meals during his rest day. They are as follows:

Meal One

• Cream of Rice — 50 grams 
• Peanut Butter — 16 grams
• Protein Powder — One scoop
• Egg Whites — 300 grams

The only carb source is cream of rice, a go-to for many bodybuilders during prep season. It is a low-glycemic carb, helping stabilize blood glucose levels. Peanut butter is a good fat source while protein powder and egg whites serve as efficient protein sources. 

Meals Two, Three, & Four

• Chicken — 180 grams
• White Rice — 200 grams

As standard as a bodybuilding diet can get, Ruffin relies on classic chicken and rice combinations for his rest-day meals. The 200 grams of rice is a higher carb intake than he’s used to during show prep, but it helps his overall mood and energy throughout the day. 

Ruffin uses the meal service plan FlexPro Meals for the right amount of chicken in his daily diet. For rice, Ruffin uses a rice cooker for all three meals. The rice cooker maintains the rice at the proper temperature, making it more convenient when it’s meal time. Ruffin uses sea salt, paprika, garlic powder, and a Pad Thai flavoring in moderation for his seasonings.

While Ruffin says he would eat this for three straight meals, he switches up one of them with cream of rice and protein (similar macronutrient profile) for a sweet flavor profile.

Meal Five

• Chicken — 180 grams
• Green Beans
• Onions
• Soy Sauce

Ruffin ended his day with more chicken — 540 grams daily – and some vegetables sauteed in soy sauce.  This simplistic bodybuilding diet structure is pivotal for Ruffin’s competitive success. He can easily meal prep these meals, dialing in his macros daily and hitting his requisite protein total.  With Olympia on the first weekend of November, Ruffin can’t miss a single beat regarding his diet if he is to bring his most competitive package to the stage.

Featured image: @ruff_diesel on Instagram

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