WBFF World Fitness Champion & Cover Model
Rob Riches
Interviewed by: Tammy Renee'
Rob Riches has been competing for 5 years and some of his titles include, ‘Fitness Britain Winner’, ‘London Middleweight Champion’, ‘Heart of England Champion’, ‘America’s Best Body’, and ‘Musclemania World Champion’. But, his proudest accomplishment was winning the ‘World Fitness Model’ title at the WBFF World Fitness Championships in Toronto last September.
He is a lifetime drug-free fitness competitor and model originally from London, England. He moved to Los Angeles, California 3 years ago after competing in a bodybuilding show in Hollywood. His background is in coaching and training, although he does have a degree in video production.
"Competing has given me confidence and belief that I really can do anything I put my heart and soul into."
(WP): What has been your stepping stone to get where you are today?
It’s taken a lot of hard work and dedication but, I finally feel like I’m at a place where I’m happy. I’ve been training hard for 10 years now and have competed in 20 drug-free competitions. The biggest thing that’s helped me get to where I am today is turning what started out to be a hobby into a business, setting goals that I’d like to achieve and making sure I stick to the plan. The support of all my friends and family has certainly helped, as the countless emails I’ve received over the years from other like-minded fitness enthusiasts. It really helps keep me motivated.
(WP): What are the key factors that dictate the way you train today?
I feel as though I’m at a stage where my body isn’t going to change too much from now on. I’m happy with my size and know I can get down to very low body fat levels, when needed. What dictates my workouts now is my schedule, such as if I have a photo shoot coming up or need to prepare for a competition. This will determine whether my training should be lifting heavy for a couple of months before entering a stage of dieting and increased cardio to get contest ready, or just manipulating my nutrition for a week and lifting in a circuit-style to tighten up for a shoot. I’m always close to being in photo shoot condition, but if I don’t have a shoot planned then I maintain a steady training schedule and follow a clean diet.
(WP): What was the hardest thing for you to overcome when you first started?
The hardest thing was having the knowledge of the right thing to do such as which exercises I should be doing, what foods I should be eating, and how much rest I should give myself between workouts. I had questions for everything and no one to ask. Even though I was surrounded by big guys at my local gym, none of them seemed to have any answers for the questions I had. This led me on a quest, at an early age, to start researching and learning everything I could about training and nutrition. I realized that much of what I was doing was wrong or counter-productive, and so with the right information to hand I was fast to put my new-found knowledge into effect and quickly saw improvements in my physique. My aim now is to help others who are looking for answers by revealing everything I’ve learnt in training videos, articles and workshops.
(WP): What was the hardest thing you had to deal with when it came to your diet?
I love food. I mean, I really love food! I don’t eat badly, not by any means, but I just like eating. The hardest thing for me when dieting is that I often don’t feel satiated after eating, and quickly begin to crave more food. It was difficult the first time I dieted for a show, as my body was doing things that I’d never experienced before. I would get irritated quickly as my blood sugar levels fell and I’d feel fatigued more than usual because, at first, I wasn’t taking in enough calories, but it was the sheer excitement and anticipation of stepping on stage for my first bodybuilding show that kept me going. I was also curious to see the changes in my body. After the first show I knew that everything I was feeling when dieting was worth the results, and although it’s never easy preparing for a show, I always feel that excitement when I step on stage. This helps keep me strong!
(WP): How has your training changed over the years?
I used to lift much like a weight-lifter when I was younger. I know I needed to add mass to my frame and the gym where I first started training was filled with old-school bodybuilders and power-lifters. I learnt a lot from them but as soon as I discovered drug-free competitions I wanted to build a lean, chiseled physique that could win shows and grace the cover of magazines. I began to incorporate a more structured routine that rotated through periodic stages of heavy lifting, intense resistance, and high volume training. I found this to be very effective for maintaining muscle size and still being able to show condition and greater definition. My training has been pretty consistent over the past few years now although I still add a variety of new exercises in from time to time to present my body with fresh challenges.
(WP): What other sports or activities did or do you enjoy?
I used to mountain bike downhill just before I started weight lifting, and still enjoy taking my bike out around the canyons here in LA every now and again. I’ve snowboarded for the past 12 years and try to find time every year to visit the mountains. I can also windsurf and wakeboard, and try to get some time on the water every time I visit England as my cousin is an instructor and one of the best in the country. Other than that, I’m passionate about motor sport. I own a classic ’67 Mustang like the one in ‘Gone in 60 Seconds’ which is my pride and joy. I’ve also just started to take flying lessons, and am aiming to get my license by the end of the year.
(WP): How have you changed over the past few years when it comes to thinking, actions, and life in general?
The biggest thing I’ve come to realize over the past years is that nothing’s going to be handed to me. I need to work hard towards everything that I want to achieve in my career and life alike. As much as I like stepping on stage and seeing myself grace the cover of some great fitness magazine, I know it’s not about me. It’s about what I can do for them, which has inspired me to recently start putting out videos on the web of me giving tips and advice about training as well as in the kitchen talking about nutrition and health.
(WP): Are you planning to compete again in the future?
I plan to go back and defend my world title at the WBFF Fitness Championships in Toronto again in this month. I’ve been training hard since I last competed and have gained several pounds more muscle. I’ll definitely be at my all-time best this time.
Sample of Rob’s daily supplements:
L-Glutamine and BCAA’s, multi-vitamin, borage oil, fish oil , and Evening Primrose Oil, Whey Protein, Norateen Hollywood Body (his own product that he developed alongside Europe’s largest supplement company - LA Muscle), and ZMA.
Sample of Rob’s diet:
Meal 1: Cup of oatmeal cooked with 1 egg white, and an egg white omelet made with 6 egg whites and 1 yolk.
Meal 2: 2 small chicken (self made) patties, 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 plus an apple and handful of almonds. (Or, the same as meal 2.)
Meal 4: Usually Pre-workout: Spicy chicken strips (that he makes 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 he is preparing for a shoot. He mixes this with a cup of mixed vegetables and use diced tomatoes as a sauce.
Meal 5: Usually Post-Workout: 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.
Vital Stats:
Height: 5’10”
Weight: 185 lbs. (contest: 178 lbs.)
Body fat: 10% (contest: 4%)
Waist: 31”
Biceps: 17”
Website: www.robriches.com
Contact: robjonriches@aol.com
