Ryan Terry Diagrams His Ambitious 1,874-Calorie Mass-Building Protein Shake


Terry is packing on muscle in his own unique way.

Bodybuilder Ryan Terry entered the 2022 Olympia with hopes of a landmark victory. Unfortunately, while he brought his personal best to the stage, the Men’s Physique competitor and 2016 Olympia runner-up would fall short, dropping off to seventh place. In the midst of a landmark off-season for this seasoned veteran, Terry recently revealed his unique strategy to try and make up for his disappointing Olympia result.

On Jan. 29, 2023, Terry posted a video to his YouTube channel where he breaks down one of his apparent strategies for bulking and building mass. The recording features the athlete walking through what’s in his massive (pun not intended) 1,874-calorie protein shake.

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Here’s an overview of what Terry puts into this large protein shake:

Ryan Terry’s 1,874-Calorie “Mass-Building” Protein Shake

  • Oats: 180 grams — 584 calories
  • Full-Fat Milk: 300 milliliters — 198 calories
  • Organic Honey: 40 grams — 135 calories
  • Nut Butter: 50 grams — 310 calories
  • Frozen Mixed Berries: 80 grams — 27 calories
  • Whey Protein: two scoops — 200 calories
  • Two Bananas: sliced — 220 calories
  • Cyclic Dextrin: two scoops — 200 calories

Total — 1,874 calories

It’s apparent Terry’s nutritional plan for the protein shake is methodical. He seems to have accounted for every step of the process, the way one would expect from an established bodybuilder attuned to the minute details of his fitness.

Terry adds in a pair of bananas which have the benefit of a bevy of potassium. Then the oats he includes feature a healthy amount of fiber. Elements like the cyclic dextrin comprise an easy dose of digestible carbohydrates for the mix. The two scoops of whey protein — Terry’s favorite flavor is chocolate mint, in this case — add density and texture, as well as a critical nutrient for muscle growth, while the frozen berries can be seen as a source of antioxidants. Throwing in a combination of cashew butter, peanut butter, and almond butter is Terry adding flavors he likes to this monster shake while bumping up the total calories from this rich source.

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Aside from his 2016 Men’s Physique Olympia runner-up finish, Terry might be most known for respective wins in the 2015 Pittsburgh Pro, the 2017 Asia Grand Prix, and the 2021 Arnold Classic UK. While winning these contests was undoubtedly impressive, it’s clear Terry has his aims set a bit higher within the confines of his extended career: winning the Men’s Physique Olympia title.

A comprehensive nutritional benchmark like this sizable protein shake is one demonstrative step in Terry preparing to reach his long-term goals on that front.

Featured image: @ryanjterry on Instagram

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