Diet : Are You Doing Enough To Reach Your Goals?

Diet, and our perception of it is completely relative i.e. we may be going about our business in a strict and structured manner and be getting on just fine with regards to gains and personal development, but if you aspire to the physiques of Rob Riches, Lazar Angelov, James Alexander Ellis and the likes of, then you’re quite possibly falling short on the nutrition front….

Want to gauge your diet and compare to those of the pro’s, then check world renowned fitness model Rob Riches’ typical daily diet below:

Meal 1

(Cooked in water, sweetened with Stevia) 60g of Gluten Free Oats

1 Chopped Banana

Tspn Flaxseed Oil

(7 whites, 1 yolk, cooked in coconut oil) Spinach Omelette

Meal 2

2 Turkey Patties

80g Yam

Tbspn UDO’s Oil

Serving of Broccoli

Meal 3

170g Lean Beef

80g Yam

Tbspn UDO’s Oil

Cauliflower or Spinach

Meal 4 (Usually Pre-workout)

2 Turkey Patties

200g Yam

Tbspn UDO’s Oil

Serving of Broccoli

(Serving of BCAA’s sipped throughout training)

Meal 5 (Usually Post-workout)

(Chocolate Mint) 2 Scoops of Whey Protein

Serving of BCAA 4:1:1

Serving of Glutamine

80g of Pineapple & 1 Banana

Meal 6

120g White Fish

Tbspn Olive Oil

Cauliflower or Spinach

Meal 7

80g Greek Yogurt

1 Scoop Whey Protein

Tspn of Flaxseed Oil


That’s a lot of nutrition right, but it’s necessary! The consumption of 20-25g protein approx 6 times a day is ideal to stimulate muscle protein synthesis, so if you want to be like the pro’s, you better start eating like them.


True Performance Nutrition, (2013). Rob Riches Diet. Retrieved 22nd August, 2013, from








About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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