Rob Terry Workout And Diet


Born: 1980

Robert Terry is from Wales in the UK. He first got turned on to lifting while on vacation with his parents in Orlando, Florida. Terry studied sports science in college and worked as a bouncer before signing with the WWE in 2007 where his ring name was Big Rob and he debuted as Nick Nemeth’s bodyguard. In 2009, Terry switched over to the Total Nonstop Action Wrestling (TNA) and used The Freak and his real name as ring names. He won the Southern Tag Team and Television championship, and is a 2-time Heavyweight Champ. After leaving pro wrestling, Terry became a firefighter. He is also a natural bodybuilder who won the Natural Mr. Olympia twice (2017 & ’18). Terry appears in the documentary Generation Iron: Natty 4 Life. He has tens of thousands of followers on social media. Terry is 6 feet, 5 inches tall, weighs about 300 lbs.

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Rob Terry’s Diet

Diet Summary

Diet is an essential component of a pro athlete’s fitness program, and doubly so in a sport where weight matters. Even though Terry is a monster weighing in at 300 lbs., he still eats clean and counts macros. He focuses on protein, eating 1 g per pound of body weight, which means a whopping 300g of protein each day. Other staples include eggs, oatmeal, chicken, and greens, but he says he gets his macros from a variety of sources. Water is also essential for Terry. His supplements include a post-workout carb replacement, cod liver oil and a multivitamin. He drinks a minimum of 2 liters (1/2 gallon) per day, and aims more for 5-6 liters (1-1 1/2 gallons) per day.

Estimated Macros

High Protein

Medium Fat

Medium Carb

Diet Details

Diet is Key

Even though it seems like a guy as big as Terry can get away with eating just about anything, he is a very disciplined eater and for the most part sticks to his clean foods and counting macros.

Contest Diet

While Terry may relax a little on his diet when he’s not competing, when contest season begins, he eats only organic, clean, high-quality foods that support his health and immune system.

Person Accountability

Terry travels with food and a cooker so he can be sure he can eat the right things. He says Japan is particularly challenging when it comes to getting enough protein.

Supp Plan

For convenience, Terry supplements with a carb replacement after a workout, and also glutamine, creatine, glucosamine, cod liver oil, and a multivitamin.

Drink Up

Terry prioritizes drinking water every day, not only to rehydrate but also to flush out toxins.

Cheats Are Okay

Terry says eating foods that aren’t strictly in his meal plan doesn’t mess up his training, although he only does this in the off-season.

What to Eat

  • Prioritize protein
  • Organic foods
  • Protein shakes
  • Eggs
  • Lean meat
  • Poultry
  • Oatmeal
  • Veggies
  • Fish
  • Vitamins
  • Supplements
  • Water

What to Avoid

  • Processed food
  • Added sugar
  • Junk food
  • Fast food
  • Empty-calorie food
  • Chemicals
  • Artificial additives

Terry on water consumption

I find my body performs better when I drink more water.

Terry on protein intake

I try to keep my protein intake around 300 g per day, which is roughly 1g of protein per pound of bodyweight. Any more than this is a strain and a waste on the body.

Terry on eating while on the road

I always take a travel cooker and prepare all my own food.

Terry on natural bodybuilding and diet

As a natural trainee bodybuilder, you can expect to lose fat just as effectively as anyone else that has a solid and well-rounded nutrition plan designed to reduce body fat.

Terry on his contest diet

Everything is measured out on a scale while I am prepping for a show and cooked personally by myself so I am accountable for absolutely everything.

Terry on supplementation

There is absolutely no substitute for the power of good nutrition.

Rob Terry’s Workout Routine

Workout Routine

Early Inspiration

On a family vacation in Florida, Terry went to the gym for the first time. He says the high he felt from working out inspired him to get serious about bodybuilding.

The Challenges of Natural Bodybuilding

Terry says that, in order to build and retain muscle, natural bodybuilding requires more consistency and intensity with training and diet than for those who use ‘enhancements.’

Recovery Matters

Terry says rest is a huge part of cutting and making muscles pop, not to mention avoiding injury.

Classic Split

Terry follows the classic split routine of working one body part per day. To get the desired V-shape, he works his back twice a week, and takes 1 day off to rest and recover.

Natural Bodybuilding Basics

Volume and intensity are Terry’s fundamentals, but he says everyone is different and must figure out for themselves what works best.

TUT Training

Terry uses a technique called Time Under Tension which he says is very effective in protecting joints from damage.

Exercise Style

A Rob Terry Routine

Always begin with warm-up sets.
Day 1: Back
Day 2: Chest
Day 3: Legs
Day 4: Back
Day 5: Rest
Day 6: Shoulders
Day 7: Arms
For maximum gains, change up your routine regularly. Even changing your grip and the order of exercises will make a difference.
For best results with cardio, do it first thing in the morning or after a lifting session. Switch up your cardio too.
Give muscles plenty of time to recover.

Terry on warming up

I always do warm-up sets. Stretching those muscle fibers before lifting…protects against tears and strains.

Terry on his training plan

I don’t stick to the same exercises or workouts for very long. I like to change them around so I can hit the body from different angles.

Terry on natural bodybuilding

Being natural, it takes time to get physical results.

Terry on cardio

It’s great for burning fat. I find the best time for cardio is first thing in the morning, or immediately after a workout.

Terry on recovery

Every body part I train is extremely sore the day after a workout…I make sure to get plenty of rest between workouts.

Rob Terry’s Supplements

natreve vegan protein powder supplement benefit


Terry is all about protein. Even having only 1g per pound of body weight, that adds up to a lot of protein. He drinks a protein shake to help him hit his target of 300g per day.

carb replacement

Carb Replacement

After a workout, Terry has a carb replacement to replenish glycogen stores. A little while after that, he has another protein shake.



Terry uses creatine which offers multiple benefits, including boosting performance at the gym, boosting muscle growth, and improving brain function.



Terry also takes glutamine to pump up muscle gains and performance. Glutamine also supports the immune system and good digestion.

Glucosamine Chondroitin


Terry is a big guy, and his body has taken a lot of abuse over the years. Glucosamine helps reduce joint pain and inflammation throughout the body.

Fish oil capsules

Cod Liver Oil

Terry takes anti-inflammatory cod liver oil, which is chock-full of omega-3s that support brain and overall health.



Terry is very careful to keep his immunity strong and covers his nutritional bases with a multivitamin.

Rob Terry’s Lifestyle

Early Influence

Terry credits watching Schwarzenegger films as a teenager for sparking his interest in becoming a bodybuilder.

Dream Come True

Terry says that, for a kid growing up in Wales, getting to be a pro wrestler was a dream come true. He also says he was chosen because he was a natural (unenhanced) athlete.

More Good Reasons to Go Natural

Terry had a kidney removed when he was 8 years old. With only one left, he has had to be extra careful about his training. Taking steroids was absolutely out of the question.

National Pride

Terry is the first Welshman to hold a championship title in a major wrestling organization.

Natural Mr. Olympia

Terry has taken the Natural Olympia title in two consecutive years, 2017-2018. Other Natural winners include Tommi Thompson, Paul Krueger, and 6-time champ, Kiyoshi Moody.

Real Life Hero

Terry says that while he loved acting like a hero as a wrestler, being a hero in real life working as a firefighter is the best feeling ever.

Terry on pro wrestling

I was a big fan…I will always be a big fan.

Terry on becoming a bodybuilder

Watching movies I probably shouldn’t have…I think that really molded me at a young age.

Terry on natural bodybuilding

Having one kidney, that vital organ, you aren’t going to go very far if you decide to be enhanced.

Terry on his hopes for the sport of natural bodybuilding

If I can raise awareness that you can do it naturally…that is a huge compliment for me.

Terry on steroid users

I have 100% respect for the competitors who [take steroids]. We all have the discipline and dedication, but I won’t put myself through the steps for me to be enhanced.

Terry on being a firefighter

I always had that deal as a pro wrestler where you may play a superhero, but…being a firefighter, you are a real life hero.

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