Interview With Fitness Model Rob Riches

How did you get started in the world of bodybuilding?

I entered my first drug-free bodybuilding show in London back in 2005 after first wanting to get in a magazine after a couple of years of solid weight training under my belt. I was working in a gym at the time and one it the members there had competed before and urged me to give it a go. I’ve always been very competitive so I decided I’ve give it a try. I didn’t know much about what was required of me and how I would be judged, so I did as much research as I could. I entered the novice category and won, beating competitors who were that much bigger and older than me. It was from this that I finally understood that bigger was not always better (at least for me this was true), and strived to focus on building a balanced physique that was more athletic looking than
Bodybuilding. That didn’t stop me from winning a further 6 competitions over the following years.

What Training Routine Do You Use To Get That Quality Physique?

Like many, I’ve tried my hand at many different training styles, and found the one that works best for me, and one that I’ve developed further and continued to follow for the past few years, is a progressive cycled program that rotates each muscle group through a heavy, moderate and light workout over a three week period, which allows for maximal recovery before working it again at a higher recovery. There are days when I lift like a weight lifter, incorporating only big compound movements such as deadlifts, squats and clean and press, and other days where I focus on a a lot of higher rep isolated exercises, using cables, machines and even body weight for resistance. This style of training not only remains fresh and challenges my body in different ways each time, but also helps me remain low body fat year round and still focus on gaining lean muscle. I never completely stop doing cardio, even when I’m trying to put on some size. I just increase it when I’m close to a competition or photo shoot.

What’s your diet like?

Ever since my first competition in 2005, I’ve maintained a clean diet, following between 5-6 meals a day that consist of a well balanced mix of lean protein, complex carbs, and healthy fats.

Preparing for a bodybuilding show, you have to be aware of just how important nutrition is, (especially when it’s a drug-free show as everything you put in your body has that much more of an effect). I learned how to calculate the amount of calories my body needs, and which ratios work best to get lean body fat levels without dropping to much body mass.

An average day’s diet looks something like this:

Meal 1: cup of oatmeal cooked with 1 egg white, and an egg white omelete made with 6 egg whites and 1 yolk.

Meal 2: 2 small chicken patties that I make myself, 1 cup of brown rice, and a cup of steamed mixed greens.

Meal 3: A protein shake mixed with 1 scoop whey, 1 scoop hemp protein, and blended with water and ice + an apple and handful of almonds. Or the same as meal 2.

Meal 4: Usually Pre-workout: Spicy chicken strips (that I make myself using an oat flour and egg white batter, mixed with spices and herbs), and either a cup of brown rice or cup of shredded spaghetti squash if I am preparing for a shoot. I mix this with a cup of mixed veg and use diced tomato’s as a sauce.

Meal 5: Usually Post-Workout: I normally have a small piece of fruit such as a banana and a single scoop of protein within 30 minutes of finishing my workout, followed by White fish (usually Tilapia) with brown rice or a medium yam potato, 45 – 60 minutes after that.

Meal 6: Night time meal, no later than 45 minutes before sleep; a cup of cottage cheese mixed with a scoop of vanilla protein powder.

What’s your motivation?

When I first started training, my motivation was to build a body like the images I saw in the magazines, most of which were bodybuilding magazines. I soon realize that this was an unrealistic goal, especially as I have remained drug-free, and so quickly changed my motivation to building the best body I could. Somewhere in between a Men’s Health cover model, and a small bodybuilder. That’s why I think I’ve done so well crossing over from bodybuilding to fitness modeling, to print modeling and hosting. My motivation now changes from year to year depending on whether I’m preparing for a competition, or getting ready for a big photo shoot. I really appreacite all the emails and letters of support I’m now getting from those who follow me, and this motivates me more than ever to know that I’m helping educate and motivate others. It’s very rewarding to know that you might be doing some good from something that you enjoy yourself so much.

If you could give once piece of advice about bodybuilding/fitness what would it be?

Danger of over training. I see so many people, especially those new to training, believe that the more they do, the better results they see. It took me a while to realize myself that recovery and rest is just as important as a consistent training program and well-balanced nutrition plan. The best advice I could give anyone is to ensure they maintain a balanced lifestyle. Train hard, eat clean, drink plenty of water, allow for adequate recovery time between workouts, and try to get 7 hours sleep a night. If you are doing this, then you’ll be in a good position to start expecting to see some solid results.

Proudest bodybuilding/fitness accomplishment?

I have to say winning Paul Dillett’s WBFF World fitness championships in Toronto last year. It was the biggest show I’ve compted in, and took the stage with many other top fitness competitors, many of whom had graced fitness covers. My parents also flew out from London to support me, so it was a great moment to win with them there.

Any plans for the future?

I’m working on a complete training manual that will detail my full workout and include nutrition and other lifestye factors for those wishing to compete or model, or even for those just wanting to look and feel better. I’m also getting into TV more and have hosted several fitness shows for Sky TV (Europe’s largest cable network).

I am planning on competing again to retain my world title in September. After that, who know’s where I’ll be, and what opportunities will present themselves. I’m definitely moving more towards a commerical market so that I can use my knowledge and experience throughout my career to get more people interested in taking better care of their health.

Favourite Cheat Meal?

I wouldn’t consider it a cheat meal necessarily, but I’m a sucker for peanut butter. I have to stop myself from buying it, especially when dieting, as a whole jar can dissapear within a few days. Aside from that, I do enjoy the occasional pizza with all the sides, including a cheesecake for dessert.

Favourite Exercise?

I really enjoy training shoulders. Particularly my rear delts on the reverse fly machine. I’ve been told my shoulders are one of my best body parts, and when I train them, you can see all the separate muscle heads and striations. It makes me look a lot bigger than I actually am, and really fuels me on through the rest of my workout.

Favourite Bodybuilder?

When I’m putting together routines for bodybuilding, I used to always look towards Shawn Ray for inspiration. He had phenomenol conditioning and a well balanced physiqe. I also liked the physiques of Frank Zane and Bob Paris.

Favourite Quote?

I once read a quote by Orville Wright; If we all worked on the assumption that what is accepted as true were really true, there would be little hope of advance.

I like this because I’m forever asking questions to learn more. Especially in my early days when I started lifting. From doing so I was able to advance my knowledge and progress in my training.

Website: www.robrichesfitness.com