Terrence Ruffin Shares The Diet He Followed Before Winning His Second Arnold Classic Physique Title

On March 5, 2022, two-time Typical Physique Olympia runner-up Terrence Ruffin was topped the Arnold Common Physique winner for the second straight 12 months. He gained $60,000 and an supplemental $10,000 for successful Ideal Poser. On March 18, 2022, Ruffin took to his YouTube channel to share an inside of seem at his everyday living two times before competing for the second greatest title in bodybuilding. Additional exclusively, he broke down the diet regime he followed that served him glance completely peeled on the Arnold Common stage.

Test out a day of Ruffin’s peek 7 days diet program in the movie underneath:

[Related: Bodybuilder Shaun Clarida Prioritizes Rear Delts on His Push Day]


Ruffin opens his day with 50 grams of whey protein mixed with 50 grams of product of rice. Product of rice has a equivalent texture to cereal but is somewhat reduced in carbs. According to the USDA, 50 grams of product of rice is only 5.5 carbohydrates and 26 calories. In a combination like Ruffin produced, cream of rice serves far more for texture than for acquiring in his macros. Notably, he mixed the product of rice in drinking water, not milk.

Ruffin provides 10 grams of almond butter for some fat and taste — a 5-gram drop from what he was beforehand eating major up to the Arnold. Alongside his breakfast, he took Steel Supplements ADA Load, a nutrient partitioning dietary supplement — the procedure by which the entire body shuttles fuels for protein synthesis or oxidation. (1)

By this issue in his education, Ruffin was not accomplishing any cardio and hence cut out his extra fat burner dietary supplement for “Focused AF” — presumably which means Steel Nutritional supplements Focused AF, a nutritional supplement aimed at improving focus and memory. It consists of 200 milligrams of caffeine for every serving the component Ruffin appeared to treatment about most. For every the USDA, a person cup of espresso incorporates 95 milligrams of caffeine.

Pursuing his very first meal, Ruffin went to American Barbell gym in Fairfield County, OH, for an upper-system working day consisting of converging chest press, seated rows, dumbbell lateral raises, preacher curls, triceps extensions, triceps pushdowns, pull-ups, dips, and dumbbell biceps curls. Immediately after practicing his posing, it was time to eat once again.

Publish-Training Meal & Distractions

Ruffin referred to this food as “meal 3 if you really do not rely the protein shake” but did not share meal two nor the protein shake on digicam. “Meal three” consisted of somewhere around 90 grams of chicken with 100 grams of cucumber and many twists of salt. That was it — a easy dish that concluded his working day of feeding on.

[Related: Bodybuilder Nick Walker Shares His Grueling Leg Workout]

Running on fewer food in the times major up to opposition, Ruffin relies on distractions like reading through or functioning to retain his brain off food items. Seeing Television is also a likelihood, but he doesn’t obtain that sufficient of a distraction.

If you have a seriously fantastic pastime, then I would say do a thing like that.

The relaxation of Ruffin’s 2022 bodybuilding season will culminate with the 2022 Olympia in Las Vegas, NV, on Dec. 16-18, 2022, where by he will endeavor to dethrone a few-time reigning Olympia winner Chris Bumstead.


  1. Shadid, S., & Jensen, M. (2003). Nutrient partitioning. CRC Press, 753-766. Retrieved from https://mayoclinic.pure.elsevier.com/en/publications/nutrient-partitioning

Featured picture: @ruff_diesel on Instagram | photograph by Carlos Matthews (@cscubabeard on Instagram)

Next Post

'I tried one of London's best Turkish restaurants and it's earned the title for the hummus alone' - Bethany Deer

As soon as I stepped over the threshold at Yaz Restaurant, I realised this is no ordinary kebab shop. Based in Highams Park, this award-winning restaurant has a bar, lounge and beautiful balcony area. They have won multiple awards for their delicious Turkish food and gorgeously decorated restaurant. When I […]