Terrence Ruffin's Diet Follows to Build Off-Season Mass Revealed

Terrence Ruffin’s Diet Follows to Build Off-Season Mass Revealed

Two-time Arnold Classic Physique Champion Terrence Ruffin broke his daily off-season diet in a video posted to his YouTube channel on September 1, 2022. He’s cooked up some healthy meals for the camera consuming just shy of 5,000 calories a day with just over Three months until the 2022 Olympia in Las Vegas, Nevada, December 16-18, 2022.

Ruffin explained that he still eats clean during the off-season, but is so much superior to his food that it tastes good. Since Ruffin hasn’t had a real off-season in years and often competes in back-to-back shows, he enjoys eating more to grow his fitness at the 2022 Olympics. Check out the video below, where Ruffin shared his nutrition and training plan:

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first meal

  • 130gm dry weight Cream of Rice with Rice N’ Grind . flavor
  • 100 grams of pineapple
  • 16 grams of peanut butter
  • 2 tablespoons of STEEL Pro-Pudding البروتين (main lemon pie flavor)

Macros

  • 66 grams of protein
  • 125 grams of carbohydrates
  • Eight grams of fat
  • 850 calories

Many of Ruffin’s meals while traveling are protein shakes. They digest quickly and efficiently.

second meal

  • 130gm dry weight Cream of Rice with Rice N’ Grind . flavor
  • 150 grams of pineapple
  • 2 tablespoons of STEEL Pro-Pudding protein powder (main lemon pie flavor)

Ruffin believes that the easiest way to increase your off-season food intake without being a burden is to ensure it tastes good. It is a simple but effective approach. He prefers cutting fat from meat even in the off-season and tenderizing chicken before slicing for easy digestion.

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Third meal (after exercise)

  • Crispy rice cereal
  • 2 tablespoons of STEEL Pro-Pudding البروتين (main lemon pie flavor)

Macros

  • 61 grams of protein
  • 87 grams of carbohydrates
  • One gram of fat
  • 613 calories

Ruffin talked about why he had so many shakes in the morning:

“It’s easier to digest,” Ruffin said. “I eat that much and train early in the day, I just want the food to go into my stomach and digest quickly so I can train and move on to the next meals after that.”

Ruffin suggested that it is best to prepare the meal three to four days in advance at the most. Any longer than that, and the food dries up, making it more difficult to eat. The extra spices he adds to his meals also positively impact morale.

Fourth meal

  • 200 gm chicken breast
  • 300 grams of jasmine rice
  • two whole eggs

Macros

  • 66 grams of protein
  • 80 grams of carbohydrates
  • 13 grams of fat
  • 725 calories

Ruffin cooks the whole rice the same day he expects to eat it, so it tastes fresh. Ruffin explained that jasmine rice is a two-to-one ratio of water to rice—one cup of dry rice requires two cups of water. Ruffin advised adding salt and spices after cooking plain rice.

Fifth meal

  • 200 gm chicken breast
  • 300 grams of jasmine rice

Macros

  • 54 grams of protein
  • 78 grams of carbohydrates
  • Three grams of fat
  • 579 calories

When cooked, Ruffin coats the entire surface of the shredded chicken with seasoning. He poured his chicken with McCormick Brown Sugar Bourbon seasoning for the day.

Sixth meal

  • Six whole eggs
  • 300 grams of jasmine rice
  • Half a liter of Talenti . ice cream

Macros

  • 51 grams protein
  • 123 grams of carbohydrates
  • 37 grams of fat
  • 966 calories

Ruffin’s final meal is a treat from Talenti Mango Gelato. Ruffin lets his ice cream thaw and then drinks it like a shake for a calorie boost at the end of the day.

I love ice cream but when I eat close to 5,000 calories, I let it melt and drink it.

The evolution of the ruffin diet off-season. It didn’t jump from 2,600 to 4,800 calories right away. Typically, Ruffin advises adding 200 calories per week to see and analyze the body’s response. If the body weight increases, he will not make further adjustments. If the body is stagnant, then it will increase it by another 200 calories.

When adding those calories, Ruffin suggested starting with carbs. Once the carbohydrates are high only it is advised to add more protein,

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If you want to grow in the off-season, Ruffin advises writing a meal plan, logging everything you eat, and evaluating your photos each week just as if you were preparing for a contest. Fans will see how Ruffin’s diet affects his overall group at the 2022 Olympia in Las Vegas, Nevada, December 16-18, 2022.

Featured Image: ruff_diesel on Instagram


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