An Insight Into Scott Riches' Lifestyle

I have had a lot of you asking what my training, eating and lifestyle is like, so here is a short video breaking down some key points. At the moment I am eating around 4000-5000 calories per day. This will vary depending on what my training is for the specific day, or whether I need extra calories for the day ahead. My calorie intake is also dependent on if I have a competition coming up and what I'm training for. If I am doing a period of strength training, I will increase my calorie intake further for recovery. When it comes to my diet, I make sure I maintain a strict and well disciplined intake of food that is right for my body. All of the foods I eat are clean and natural that my body recognises and can use efficiently for my training and everyday working needs. I don't eat many 'cheat meals', however if my body is craving some bad food, (for intance, pizza or a take-away)  then I will eat it. I tend to find if I eat something unhealthy then my body will have its 'fix' and I can get straight back on track with eating healthy. Everything in moderation is fine.

My routine at present consists of weight training 5-6 times a week and I also add some HIIT training in the mornings. For me, my body reacts best to morning cardiovascular training on an empty stomach and eating after my 30 minute intense workout.I try to include 2 rest days, however, it's mostly just one as I like to improve on my weak points and keep improving my physique. So although I eat a clean, balanced diet, I still need to supplement to take my physique to the next level.


I supplement with a Whey protein and have a shake 2-3 times throughout the day. I tend to have these at breakfast, during the day and post workout. My Whey protein is exactly that, I do not have one that contains extra carbohydrates as I do not need this. I also use a Casein protein which I take before I go to bed, or when I know that I may not eat food for a few hours. Casein is great because it is a slow release protein, therefore it will leave me feeling fuller for longer. A staple in my supplement stack is using BCAAs which are building blocks of protein for my muscles. Branched Chained Amino Acids (BCAAs) are what your muscles require after an intense workout. They are great for muscle recovery and endurance.  Finally, I will use ZMA which I have before bed. ZMA contains zinc and magnesium which aids in muscle recovery and promoting a good night sleep. As you can see, a lot of the supplements I use are there for recovery purposes. This is because my workouts are incredibly draining on my body and I need to give my muscles the extra help to recover so that I can put in another great session the following day.  Personally, 90% of everything comes from my diet. I do not consume foods that have added sugar to them, no additives or anything like that. Some would say I stick to quite a boring diet, however, this clean way is great for me. If it works for you, then stick to it.

Thanks for listening.

About the Author

Job Role Nutritional and Fitness Advisor Qualifications Premier International Diploma in Personal Training, Nutrition and Sports Massage Therapy Scott has always been active growing up being involved in different sport teams and individual sports such as boxing and Jiu Jitsu. It wasn't until Scott dislocated his left knee during a Jiu Jitsu Competition when he developed a new passion which was going to the gym. Scott studied an International Diploma in Personal Training, Nutrition and Sports Massage Therapy which he has used for over 8 years in the Fitness Industry. Scott has been successful in his field in the UK and in other countries of the world. He has helped many people achieve their goals in Fat Loss, Weight gain, Hypertrophy and other areas of Health and Fitness. Scott is very passionate and is a big motivator who is going to provide you with expert advice and looks forward to helping you with your goals. There is more to see of Scott as he will be competing in Fitness Modelling competitions this year and next so keep a look out for him.
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