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com/musclefitnessuk www. Matt Turner Photos by Simon Howard Videos by 1st Pointmedia ISBN 978-1-78420-021-3 (PDF version) Published in the UK by Weider Publishing Ltd. however. Weider Publishing Ltd. Weider Publishing Ltd.ROB RICHES ULTRA LEAN NUTRITION MANUAL By Rob Riches Project Team Martin Cheifetz. makes every effort to ensure that the advertising contained in their publications is derived from respectable sources. North Yorkshire. Always consult a doctor before commencing supplementation or changing twitter. It does not. HG1 2PE. Clarence Drive. Jim www. Aaron Callow. It is being distributed on an international basis. combinations of supplements. or dose ranges of supplements may be suitable. nor any claims and representations made therein. but no responsibility can be accepted for the consequences of actions based on the advice contained herein. It is the responsibility of the individual to abide by the laws and dosage allowances specific to their country of residence. Weider Publications LLC and it’s twitter. Harrogate. Tel: 01423 504516 Fax: 01423 561494 . and Mediafit SARL do not accept liability for the effects of reported supplements or products. nor the quality or delivery of the products/services themselves.facebook. Kath Weider Publishing Italia Srl. www. Sarah Patterson. safe or effective for 10 Windsor Court.facebook. assume responsibility for the advertisements. Some supplements may not work effectively outside of specific dosage ranges and may potentially cause harm if taken in excess. LLC To subscribe to Muscle&Fitness or FLEX call 01858 435346 or email weider@subscription. This book is for information purposes only and it is not intended to solicit or otherwise promote any commercialised product containing the mentioned supplements. legal or illegal or any loss. To the extent permitted by the law. Copyright © (2014) Weider Every care is taken to assure the accuracy of the information contained in this book. injury or damage caused by their use. Not all supplements. Gillian

Contents one two three four five six seven eight nine ten Building a great body is not easy 4 The dieter 8 What is food? 10 Food factors 30 Basal metabolism 44 Coaxing fat loss 48 Calming the waves 50 The balance and use of energy 60 Three rules of eating 64 Carb control 80 .

eleven twelve thirteen fourteen fifteen sixteen seventeen eighteen nineteen Supplementation 82 Understanding the meal plan 112 Daily meal plan overview 116 A closer look at each meal 132 Meal plan recipes 146 Carb reduction 166 Carb cycling 182 20 most frequently asked questions 208 Final words and acknowledgements 236 .

The question I am most often asked is. What is your reason for reading this book? Is it to improve your understanding of nutrition and get to grips with what you put in your body? Is it to build the best body you can. my goal was to be the guy on the cover. can and will affect how your body looks and feels.Chapter one Building a great body is not easy. and everything we eat and make a decision about. Ever since I picked up my first fitness magazine. I may not be able to get you on a magazine cover. that time has come. you gain command and control over your mind. This isn’t a diet you can turn on and off when you feel like getting in great shape. The decisions we make. Choosing just one thing often requires further explanation of something else. This is a lifestyle. the habits we form. “What’s the best thing to eat to get in great shape?” This is actually a very difficult question to answer. everything you are. . if for nothing more than to be in awesome shape and have people comment on how good you look? I’ll be the first to admit that my main motivation is vanity. and this is my book. you will be able to fast-track through years of trial and error that I first went through. my answer. Even when you don’t feel like it. If you can relate to this goal. I have often said. everything we feel and think. a labour of love that is with you every hour of the day. your character. it’s there. “One day I’ll write a book that will explain everything!” Well. but I can give you all the tools you need to build an incredible physique that is cover worthy. I hope that by sharing with you everything I have learned over the years and providing you with a detailed understanding about the role and importance of nutrition.

I had to eat a certain way. in what portions and at what times. I wanted to know why certain foods helped me get in better shape and why other foods held me back. or to simply read it from start to finish. 5 . Sure. but I wouldn’t have necessarily known why. I wanted to be able to replicate my results. This began my passion for developing the knowledge of how to eat to achieve a fitter. In this book. This goes back to when I first began training and realised that to get a good body. Having deeper knowledge about nutrition allowed me to learn more about my body than I would have if I followed a plan given to me by someone else. But just knowing what to eat wasn’t enough for me.Building a great body isn’t easy My goal in writing this book is not just to give you a clear and precise meal plan that shows you exactly the foods to eat. stronger. I hope it serves you well and helps you achieve your ideal physique. healthier body. which meant I had to fully understand everything that was happening. but also to educate you about the many important roles of nutrition. with each chapter building on the previous one. someone else’s plan may have enabled me to get in great shape. I capture an entire career’s worth of knowledge and experience and convey it in a way that allows you either to use the book as a reference tool when you need to learn more about a specific topic. Whichever way you choose to use the information in this book.

where he soon paired his two passions: fitness and media to create a global online following by providing videos and information about fitness and nutrition. Born and raised in the south of England. WBFF world fitness model champion.muscle-fitness. *Junior lightweight bodybuilding world champion. qualified as a personal trainer. Professional BaCkground From the Rob would research and learn all he could about training and nutrition. which have also been viewed over three million times online. including two world titles*. In an age before social media. as well as producing feature workout videos for his personal website. featured in numerous editorials. can match Rob’s impressive competition career. he has won titles in six major federations. Rob was an advocate of drug-free training. and can often be found at expos and competitions promoting his new line of all-natural sports supplements. spanning 10 years and still going strong.6 Author’s Bio Rob Riches is a leading authority within the fitness industry and one of the top fitness models and natural competitors. Musclemania 2006. putting his knowledge to the test to win his first bodybuilding show in 2005 at 21. He also hosts his own ‘2-Day Event Fitness Model Workshop’ where he teaches nutrition and training preparation for competing on stage as well as gaining recognition within the industry. aChievements or awards Few. if becoming immersed in the world of bodybuilding and fitness. He has also produced two DVDs: Absession and Core Nutrition. Rob has appeared on multiple magazine covers. Rob left University with a degree in media technology. . and physique). fitness model. winning multiple titles in a range of competitions since 2005. In addition to competing. and moved to Los Angeles shortly after to pursue his career in fitness. and at 17. which has been viewed over 3. 2009 Current Business or Profession Rob remains very active within the fitness industry. including producing and hosting the successful ‘Nice Body but what can you do with it’ 12-part series.4 million times at www. and contributed many articles on health and fitness. He has been a regular contributor to Muscle & Fitness over the past few years as both a model and writer. Having competed across three different categories (bodybuilding.

robriches. as well as upcoming events and 7 .Author’s Bio For more information on Rob. log on to www.

Chapter two the dieter I begin with a discussion that I’ve had all too often with clients to help them understand why they must change their way of thinking when it comes to the word ‘diet’. with little thought for muscle maintenance. and often implies a specific intake of nutrition. Below is a question I’ve been asked many times before: “If I simply eat less. ‘dieting’ means restricting food intake and eating less in the hope that it results in weight loss. It’s about getting the right balance. muscle is also burned. they are either difficult to maintain for long periods of time or they supply insufficient calories to maintain lean muscle mass. While I strongly believe in weight training to build muscle. I know because this was one of the first changes I made to my diet in the hope of trimming body fat – cutting calories. and that’s what this book is for. Dramatically lowering your calorie intake is not only damaging to your muscles but also unsustainable. The problem with this outdated way of thinking is that while body fat is burned as fuel. and that’s really the main issue here. meaning that at some point you will break the restrictedcalorie diet and eat everything in sight. This will quickly offset any fat-loss efforts made. However. I’ll burn fat as fuel and lose weight. For many. the foods you eat determine how well you can keep a low level of body fat while still feeding the muscles. right?” The word ‘diet’ simply refers to the foods consumed by a person. I’m not saying restricted-calorie diets don’t work. There are many of them out there and all work with varying degrees of success. All diets focus on fat loss. To get you balanced! The body likes to be in a state of homeostasis (remaining stable) and prefers to maintain a balance of energy (calories) in and energy (calories) out. It takes energy . When too little food (energy) is eaten – restricting calories to below what the body is used to – the body adapts to conserve fuel being burned (energy out).

you would try to make it last as long as possible. this makes further fat loss very difficult. The body will sacrifice muscle to survive during times of fasting or extremely low calories. and it will resist using fat as fuel. if you were on a desert island and only had a month’s supply of food to live on. Look at it this way. Taken together. I want you to understand that by decreasing your daily calories too low in the hope of quickly burning off fat. And it doesn’t have to look very far. and slows down the metabolism (the rate at which the body uses fuel). I guarantee you’d find a way to stretch that food supply out to last much longer than it did to begin with.The dieter from muscle tissue. It basically means breaking down molecules into smaller units to release energy. The body does the same. 9 . As the weeks pass and you begin to realise you only have enough food left for a few days. preserving body fat to keep your vital organs warm. you will quickly put your body into a state of defence. Ever wondered where the word catabolic comes from? The Greek word ‘kata’ means downward and ‘ballein’ is to throw. How often you eat meals can also affect fat storage – even if you don’t think you eat too much each day. You’d adapt and look for other sources of fuel. as essential nutrients are packed into muscles and organs. I’ll explain more about this in later chapters.

and certainly not if I expect the person asking it to make real progress.” What about choice? What if that food isn’t available or you don’t like it? Or what if you simply can’t stick to a regimen that rigid? Well. fortunately for you. 2 What is not immediately used as energy can be stored in the form of fat cells. This is why I can never give a short answer to that question. and once I’ve explained to the attendees the many pitfalls of ‘dieting’ it’s not long before I’m asked the one question that everyone in search of a lean. food is the raw material that provides energy for every cell in our body. It sounds almost like medicine: “Eat this food three times a day and stay away from this. it’s not quite that black and white. Three things happen when we eat food: 1 It can be burned as immediate energy. For that to happen it’s important to provide insight into what food is. there are certain foods that are much more beneficial than others. Sure. but there are many other factors that must be taken into account. There are three main subgroups of calories. muscular physique wants answered: “What food should I eat more of and what food should I stay away from?” If only it were that simple. known as macronutrients: 1 Carbohydrates 2 Protein 3 Fat . For the purpose of the body.Chapter three what is food? I conduct many training and nutrition seminars around the world. 3 Excess sugars can be stored short term as glycogen in the muscles and liver. that and those foods.

What is food? All three macronutrients supply energy. It also appears that leaner individuals experience a higher thermogenic rate than those carrying greater amounts of body fat. gram for gram.6°F). protein also provides the structural components necessary for growth and repair of muscle tissue. absorption and distribution of nutrients. only 80g will be useable by the body as energy. When calorie intake is kept too low. This is due to higher levels of body fat having an insulating effect. In other words. which impacts your ability to burn the maximum amount of calories each day. which is why it’s considered the most important of the macronutrients when it comes to fat loss and muscle growth. Each gram of protein. with carbohydrates and protein yielding four calories for every gram and fat yielding nine calories per gram. The total calories consumed each day can affect body-fat levels. For example. Having less body fat means you experience a greater thermic effect upon eating food. Whereas carbohydrates and fat provide energy. bioavailability (the body’s ability to access those calories) and effects on insulin levels. fat provides more energy than either protein or carbohydrates. protein’s TEF (80%) means only 80% of the nutrition has been accessed by the body. 98. Once you’ve shed some of that excess body fat. A gram of fat yields more than twice the energy of either protein or carbohydrates and is also more accessible. carbohydrate and fat has different calorie values. compared to that of a lean person. with 97% being made available as energy. it will be easier to maintain a leaner physique due to your body naturally burning more calories just to regulate and maintain your body temperature (not to mention your new eating habits). as can the types of calories we eat. The thermic effect of food (TEF) is the energy used in digestion. In this context it is easy to see that. 11 . with the remaining 20g being lost as heat during the digestion process. the body produces less heat (from thermogenesis). meaning the body doesn’t need to produce quite as much heat to maintain normal body temperature (37°C. The remaining 20% is the ‘cost’ of accessing (digesting) the energy and is lost through heat. if you eat 100g of protein. Protein and carbohydrates only have a thermogenic rating of 80% and 90% respectively.

When salt intake is severely limited. offering different recipes to follow on alternative days that can be mixed and matched.Chapter four food factors Besides the types of food and how much you eat contributing to a leaner. which are poisonous. which play a big role in calorie burning. can be absorbed through the plant roots and which. thyroid production becomes compromised and thermogenesis can drop. food allergies Certain foods and substances can trigger intolerances or sensitivities in some people. a mineral that supports the production of thyroid hormones. can build up in the body’s tissues. irritable bowl syndrome and even depression. fatigue. This may include headaches. This not only keeps your diet from becoming stale and boring. although pricey. PestiCides Switching to organically grown food. A varied diet is the best preventative and healthy eating strategy. Symptoms may not be apparent after a particular food is ingested and may take several hours to show. reducing fat loss. Below I discuss the most relevant. when ingested. as it contains iodine. there are also a number of other factors that must be considered. healthier physique. may help due to the absence of pesticides and fungicides. but also ensures that you have an adequate intake of the nutrients and phytochemicals present in foods that play crucial roles in the body and can’t all be received from supplements alone. varietY The meal plan in later chapters encourages a wide variety of foods to be eaten. If you suspect you may be intolerant to a certain food. salt Some salt in the diet is actually a good thing. remove that food from the diet for one week before reintroducing it and monitoring the effects. .

which becomes carcinogenic . which absorb excess water in the colon and help increase nutrient absorption. yellow and orange vegetables are rich in essential minerals. They have a high protein concentration (25-38% of total weight). Besides soybeans being a complete protein (meaning they contain all essential amino acids) other legumes can be combined with grains to make up a complete protein. legumes Legumes. By eating fresh (and ideally organic) fruit and vegetables. Generally speaking. and over-cooking or burning food. omega-3 fatty acids and low-GI complex carbohydrates. their natural antioxidants inhibit the oxidation of other cells. A and K and vitamin-B complex and are best eaten raw if possible. I am often asked which vegetables are best to eat and how to eat them. Antioxidants fight free radicals. which grow underground) and contain numerous vitamins and minerals. 1 Fresh/frozen fruits and vegetables are better than those in cans or that have been processed. 31 . stealing one and causing damage to other healthy cells (in turn causing the damaged cell to become a free radical). which occur when an oxygen molecule loses an electron and begins searching for a replacement. 3 Green. which can affect cell metabolism. so below is a list of highlights. This also includes turning fats in many cells rancid. the higher their antioxidant content. grow on vines (except peanuts. such as peas. lentils and beans. effectively acting like a bodyguard protecting healthy cells. 4 Fresh vegetables are also packed with both soluble and insoluble dietary fibre. cigarette smoke. 2 Cruciferous vegetables (broccoli.Food factors food groups vegetaBles Fresh vegetables are a great source of antioxidants. kale. cabbage. spinach. and Brussels sprouts) should be lightly steamed or cooked. the deeper the colour of fruit and vegetables. drugs. vitamins C. The main causes of free radicals include environmental pollutants.

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