Rob: Riches

He generally follows a balanced macro-nutrition approach, typically maintaining around 3,000 calories per day with a split of roughly 40% protein, 40% carbohydrates, and 20% fats. He authored the book Ultra Lean , a guide to sustainable macro-nutrition and training.

1st Place Junior Lightweight at the World Finals (2006). WBFF: Won the World Fitness Model Championship in 2011.

Rob Riches is a British-born fitness model, natural bodybuilder, and personal trainer who has become a leading figure in the global fitness industry. Originally from Farnborough, England, Riches' journey began at age 15 when a mountain bike accident left him with a fractured shoulder; doctors recommended weight training for rehabilitation, sparking a lifelong passion for bodybuilding. Rob Riches

Riches quickly established himself as a dominant force in natural bodybuilding and fitness modeling, earning the nickname "Hollywood" from judges due to his lean, stage-ready physique. His competitive history includes several high-profile titles:

Placed 2nd in the World as a Pro Muscle Model (2008) and earned Pro cards in both Fitness and Muscle Model categories. WBFF: Won the World Fitness Model Championship in 2011

1st Place Central Qualifier, Novice (2005) and Middleweight (2006).

He continues to influence the industry by advocating for "intelligent strength training," focusing on helping individuals in their 30s, 40s, and beyond build capable bodies that support long-term health rather than just short-term aesthetics. Rob Riches Cover Shoot Riches quickly established himself as a dominant force

He is known for high-volume routines incorporating diverse angles, supersets, and a mix of free weights and cables to target specific muscle heads, particularly his renowned biceps training .