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Strongman’s Terry Hollands’ Incredible Weight Loss – How Did He Do It?

Updated on Nov 23, 2022

Strongman champion Terry Hollands is a well known athlete, especially when it comes to pushing the boundaries of human strength.

During his time competing as a strongman, he held the English Strongest Man, UK’s Strongest Man, and Britain’s Strongest Man titles. In 2021, Hollands made it the 2021 WSM contest, but sadly suffered an injury as a result of Event 1 and had to withdraw. He then retired from WSM competitions. 

Source: @terryhollands

In May 2022, he made a return to competitive bodybuilding, after shedding a significant amount of weight since retiring in 2021.

His competition prep brought his body weight down to a lean 136kg from a huge 202kg. Terry’s physique has certainly yo-yo’d over his career as a professional strength athlete, but his latest weight loss efforts are nothing short of incredible. 

Source: @terryhollands

At 43 years old, it seems Terry has found a love for sculpted abs and huge biceps over attempting to pull 12-ton buses. 

Terry Hollands Weight Loss Diet 

Terry called his weight loss diet “quite boring”, sticking to the same food for two and a half months while cutting weight. 

“It’s easier for me to just eat the same things every day. I’m not eating for enjoyment,” he said. 

Breakfast 1: Whey protein and oats.
Breakfast 2: 180g chicken, 50g broccoli and 200g rice.

Lunch: 200 meat, 100g rice and veg.

Dinner: 200g meat, 200g potatoes  and veg. 

Being consistent with his meals, including eating specific foods, made it easier for Terry to adjust his macros as needed. 

What Terry ate: 

  • Eggs
  • Oatmeal
  • Fruit
  • Bacon
  • Sausage
  • Beans
  • Full-fat milk
  • Bread
  • Green Tea
  • Coconut Oil
  • Bananas
  • Full-fat Greek yogurt
  • Pasta
  • Chicken
  • Steak
  • Vegetables etc.

What Terry avoided: 

  • Junk food
  • Alcohol (while training)
  • Coffee
  • Artificial sweeteners
  • Chemical sdditives
  • Fast food etc.
Source: @terryhollands

Before training, Terry would take a pre-workout, which he said helps him achieve more significant pumps without consuming too many carbohydrates. He will also get a glucose hit from some rice cakes before getting into the gym. While training, he drinks a combo of EAAs and L-Carnitine. 

Terry’s Holland’s Workout Routine 

While his diet is strict, his workout routine is less strict. He listens to his body, rather than following a set routine.

“I don’t follow a strict regime. I go a lot on how my body feels. I usually try to work in 3-5 rep sets and 3-5 sets. I haven’t maxed out since Britain’s Strongest Man in May 2012.”

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