Up next in 10
British bodybuilder @ryanjterry reveals how he prepared and what it takes to compete at the Arnold Classic body builder competition.
In our exclusive documentary, Myprotein follows body builder and Mr Olympia competitor Ryan Terry - who is widely regarded as a top name in British bodybuilding - in his preparation for The Arnold Classic taking place in the UK for the first time.
Get an insight into exactly how to prepare for a bodybuilding competition on this scale, and the toll it takes both mentally and physically to compete at the highest level of competition.
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#arnoldclassic #bodybuilding #myprotein
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0:01
i want to still be the best in the world
0:03
and i think about people i'm up against
0:06
would they be welching out on this would
0:07
they be training as hard as this and for
0:09
me that's the mental game
0:16
nothing going to stand in my way and i
0:18
get fired up i get really competitive
0:23
every minute in that gym counts every
0:25
mouthful of my food counts that's what
0:27
excites me
0:30
but there is so much to prep and that's
0:31
why i love bodybuilding every prep's
0:33
different
0:37
i'm the one they're gunning for i'm the
0:38
one who has to prove myself
0:42
but that's when the real mental battle
0:44
starts and it's whether you've got that
0:46
discipline and that determination to
0:48
keep going
1:00
i got into bodybuilding i got into
1:02
fitness and started training so because
1:03
i had slight body dysmorphia and um i
1:06
didn't have a lot of self-confidence so
1:08
i always thought i was overweight as a
1:09
teenager
1:12
and i used to cover up a lot even
1:13
training hoodies t-shirts i'm not
1:15
someone who'll walk around with my top
1:16
off which sounds so silly in what i do
1:18
for a living
1:20
i thought i'm gonna face my fear and
1:22
i'll only ever do it once this one i
1:24
said i'll compete once just to say i've
1:25
done it and to see if i've got that
1:27
discipline and whether i can push myself
1:29
to get that lean
1:31
it sparked a flame spot to fire for me
1:33
and that's what and it gave me that
1:35
confidence i was looking for and that's
1:37
what it became a career and became part
1:39
of my lifestyle 24 7.
1:44
here's my front covers
1:46
my first ever front cover
1:48
is there you can see because i look like
1:49
a little boy that was um in indonesia
1:52
when i won mr international so that was
1:54
a major thing for me that was when i
1:56
officially quit being a plumber
1:59
apprentice plumber and i went full time
2:01
as a as a model fitness model back then
2:04
there they are they're the arnold
2:05
designer yeah
2:07
classics
2:08
so we've got arnold classic europe which
2:11
is first place that was when i was an
2:13
amateur and obviously turned pro and
2:15
then we've got the arnold classic uh
2:17
obviously columbus ohio first place
2:18
there so uh
2:20
yeah let's hopefully we'll have another
2:22
one there
2:24
for the uk
2:25
yeah so obviously men's physique uh the
2:27
division has changed it's evolved over
2:30
over the last seven years and to be
2:31
honest with you it's not as well suited
2:33
to me
2:34
now because they do favor the bigger
2:37
more muscular guys and i was never
2:39
someone who wanted that that look um
2:42
i like
2:44
bodybuilding and i follow bodybuilding
2:45
but i was more about that aesthetic like
2:48
athletic look um and that that's when it
2:51
suited me back in 15 16 17 is when they
2:53
were looking for that so
2:55
um
2:56
i i would get with the times and try and
2:57
put some more weight on um
2:59
or maybe bow out gracefully but the
3:03
arnold classic is going to be a big
3:04
telltale for me i'm coming in slightly
3:06
bigger i'm going to be as full as i can
3:07
but as hard as i can and then we'll go
3:09
from there
3:13
when the arnold came up it just felt
3:15
like an amazing chance for me to
3:18
obviously compete back on home turf it's
3:21
the first time we've been competing in
3:22
nearly a decade on home turf the first
3:25
time i'm competing as a pro it means all
3:27
my family friends can be here it's a
3:29
very prestigious title to win everything
3:31
felt right
3:55
[Music]
3:59
i never want to feel like i've not done
4:01
enough on stage and that's probably why
4:03
i'm never the biggest guy on stage
4:04
because i probably
4:06
like i said over train do a little bit
4:07
too much and i come down and lose muscle
4:09
tissue but my key has always
4:12
been to be as shredded as possible in
4:14
the best condition i can be in the best
4:15
shape i can be not necessarily about the
4:17
size
4:19
a ritual i've always done is eight weeks
4:22
out
4:23
is i start to do ice attention after
4:25
every every bit of training so ice
4:27
attention is when you're tensing every
4:29
every muscle in your body and you're
4:31
holding them for three or four seconds
4:33
releasing breathing go again especially
4:35
my midsection it brings everything tight
4:37
and when you're stepping on stage you
4:39
can make your posing effortless and it's
4:42
something not a lot of bodybuilders want
4:43
to do because it's so monotonous boring
4:46
it's static holds and it's very
4:48
it's a big expenditure of calories so
4:50
people try and shy away from it
4:59
obviously nowadays bodybuilding's become
5:01
a lot easier because you've got a lot of
5:02
prep companies out there who
5:04
are willing to cook their food for you
5:06
and stuff and i've used that in the past
5:09
but for me i
5:12
it's weird i couldn't guarantee what was
5:14
in the meals even though they said i was
5:16
all freshly cooked and whatnot didn't
5:18
know where the meat was coming from and
5:20
whatnot and i don't know for me
5:22
it's all part of bodybuilding it's
5:23
prepping your own food and knowing
5:25
you've left no stone unturned because
5:26
you've done everything yourself
5:28
when they say abs are made in the
5:30
kitchen it's so true because you can
5:32
train them all you want but if you've
5:33
got a layer of fat over them you're not
5:34
going to show them so
5:36
it's not just about losing weight anyone
5:38
can do that you can go for a run you can
5:39
restrict your calories um and you're
5:41
going to lose weight you're in a deficit
5:43
it's more about how much muscle you can
5:45
maintain whilst you're stripping the
5:47
body fat down slowly whilst not losing
5:50
any muscles
5:51
16 weeks is where you're locked in
5:53
regimented and your starting point of
5:56
prep should be at your highest calorie
5:58
point so for me i'm at like four and a
5:59
half thousand calories i'm at my
6:01
heaviest
6:02
because you want to be a good starting
6:04
point as you come down to the shell
6:06
you have a lot of things to play around
6:09
with because you've got a lot of
6:10
calories to play around with
6:12
and you can maintain muscle and come
6:14
down nice and easy with that
6:19
there's not really a difference between
6:21
finding competition mode and buying when
6:23
he's not in competition mode he is
6:26
always 100 miles an hour the amount of
6:29
pressure that he feels he has on him
6:32
i think he feels that he
6:36
has to represent the uk quite a lot
6:39
which in itself is a massive thing
6:41
must be hard he sees himself at his best
6:44
and so does everybody else and that's
6:47
what they think it should look like all
6:48
the time
6:50
everybody's bothered about what they
6:51
look like whether you whether you want
6:53
to admit that or not but then when
6:54
you've got the entire world judging you
6:56
for it
6:57
it's just another level
7:04
i know i'm doing everything i can
7:07
there's no stone unturned this prep and
7:09
i've always said to myself i never want
7:10
to look back on a prep after 16 weeks
7:12
thinking i could have done more i should
7:14
have worked harder so i know at this
7:17
stage i can't physically be doing any
7:19
more like
7:20
i'm absolutely exhausted which is what
7:22
you need to be to be pushing your body
7:24
to its limits and to get it in its best
7:26
there's no easy way and if it was easy
7:28
everybody'd be doing it
7:32
and a bit of a wobble i think every
7:35
competitor have wobbles when they're
7:36
dieting and they're so restrictive in
7:39
calories and obviously they're expending
7:41
a lot and they're tired
7:42
things do play around in your head like
7:44
am i ready am i too small nowadays
7:47
all these kind of things am i too fat
7:49
um but
7:51
yesterday we had a little check-in uh i
7:54
prep myself i'll do my own food do my
7:56
own calories do my own caliber readings
7:57
do my own weight do my own training and
8:00
we just sat back had a look yesterday
8:02
and
8:03
we're where we need to be
8:05
i'm gonna do a little physique update
8:07
like i say i'm fasted flat
8:09
no pump
8:10
depleted and then we'll show you a bit
8:12
later on when i've got some food in me
8:15
and after a training session um the
8:18
difference in pump and stuff like that
8:22
when i'm prepping for a show i visualize
8:25
obviously the wind i i constantly do
8:27
that when i'm training and stuff and if
8:28
i start to slack or start to get tired i
8:30
start thinking would your competitors be
8:32
doing the same are they slacking are
8:34
they missing out are they half assing
8:35
this this session and whatnot and that's
8:38
what normally pulls me through and gets
8:39
me motivated to carry on and it's just
8:41
being able to channel it in the right
8:43
way and and for me that's how i stay
8:45
motivated and i've got a new motivation
8:47
as well now is my family i've got a
8:48
newborn son and i want him to be proud
8:51
of me and and yeah i'm my family as well
8:54
so that for me winning this arnold title
8:56
in the uk in front of him first time
8:58
you'll see me competing it's just oh i
9:01
get shivers actually thinking about it
9:05
these are this is the point where i love
9:07
because every day is changing like you
9:08
can see your body's adapting it's
9:10
changing and this is what separates you
9:12
from the rest so
9:14
these are days what for me it is a real
9:17
mental battle where you like right now
9:19
we're working like
9:20
your competitors they're the best in the
9:22
world
9:23
you've got to be training as hard as
9:24
them and be as mentally focused as them
9:27
[Music]
9:48
training is becoming more and more
9:49
difficult like
9:51
the recovery between sets is just so
9:53
hard you can hardly speak and you're
9:54
just trying to get the oxygen in and
9:56
trying to get repaired ready for your
9:57
next set
10:02
and obviously the lack of calories and
10:04
the low body fat is becoming more
10:06
difficult every day
10:10
and but that's part of prep that's what
10:12
i love
10:13
and
10:14
the energy does just dip the motivation
10:16
does dip but that's when the real mental
10:19
battle starts
10:20
[Applause]
10:26
and it's whether you've got that
10:28
discipline and that determination
10:30
to keep going
10:36
and yes i'm tired now three weeks to go
10:40
but i'm where i want to be i've prepped
10:42
myself solely this time
10:44
i've had no help from uh coaches or
10:46
anything like that and i feel 100 times
10:48
better for it um i've come in exactly
10:51
how i wanted i've probably trained a bit
10:53
harder than i needed to or i've
10:54
restricted my calories a little bit more
10:56
than i needed to but that's how i
10:58
mentally focus better and i know come
11:01
show day i'll have left no stone
11:03
unturned and will be exactly how i
11:06
wanted to be on stage
11:10
i wanted an amateur in europe i wanted
11:12
as a pro in america to win it on home
11:13
soil as a trilogy the first um arnold
11:17
classic in the uk would just be
11:18
[Music]
11:20
like you set in history you're making
11:22
history and it'll just be one hell of a
11:24
title to be the first guy to win it so
11:27
it means a lot a hell of a lot
11:44
you
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