Shows up to date?
As you probably know I have been competing for 11 years this year ! Shows so far
2008 nabba central Britian 1st timers 5th
2009 nabba uks novice 2nd
2010 ukbff bodypower classic 2nd
2010 ukbff British dnp
2011 ukbff north east 1st
2011 ukbff British dnp
2012 ukbff north east 3rd
2012 ukbff British dnp
2013 ukbff north east 1st
2013 ukbff British 1st !!
2014 ukbff nationals u90 3rd
2014 Ifbb European dnp
2015 British classic u90 3rd
2015 2014 mr east coast 2nd
2016 pca uk open classic 1st
2016 open Yorkshire classic u80 2nd
2016 ibfa York classic 1st and medium class 3rd
2016 nabba central class 1 2nd and mr Doncaster 3rd
2017mr Apollo classic 2nd
2017 pca east coast classic 2nd
2017 ibfa British classic 3rd
2017 ibfa worlds classic 2nd
Think that’s them all lol
2019 competition goals
My future goals are to win both ibfa and nabba classic class qualifiers then British champs. Then also to win nabba universe and ibfa worlds ,that’s the target anyway.
You have a few sponsors and are known for promoting the sport in a positive light. You were once a food tech sponsored athlete as well as a few others who have gone on to win some real enviable titles in recent years. What happened to food tech, I believe it is no longer around?
As for foodtech unfortunately Ken has retired from prepping athletes now , I have worked with Ken since my 3rd show and we have had some amazing results together most noticeably the ukbff British title in classic bodybuilding in 2013 . Both me and teammate Ryan Terry won that day !
Sponsorship, you appear to be the master when it comes to getting sponsorship deals and have been linked with many companies over the years. Any advise for others on how to get a deal?
Getting sponsored is very difficult, when I won the British in 2013 I foolishly thought I’d be automatically sponsored, not so ! At the end of the day supplement companies are a business, therefore you have to be able to help sell their product . It’s not about what you’ve won it’s about putting the the time and effort in to help promote the business. If you want to get sponsored show the company what you can do for them !
Training methods, there is a tonne around and each one has a big following depending on the athlete or prep coach promoting them. What do you find gives you the best results?
I loosely follow the yt3 system which is basically a three week cycle week 1 low reps heavy weight. Week 2 high reps moderate weight. Week 3 super sets drop sets giant sets then repeat.
How did you get into the sport to begin with Rich?
I got into bodybuilding by accident really. I was bullied at school for being so skinny and I just wanted to look better in a t shirt ,but then met an old school mate in the gym Nev Lockin who was competing and the rest is history ha
What motivates you?
One of my main motivations is proving people wrong , when I began prep for my 1st show I was told by a very famous bodybuilder that I would never be good enough to compete……… wrong !
You are in shape year round, what’s the secret?
I find staying in shape year round quite easy for a few reasons. Firstly I prefer healthy food such as fish seafood and salads . Also as I compete in a weight limited catagory I have no need to “dirty bulk”
Typical off season diet?
Meal 1
3 egg yolks 8 whites scrambled
100g oats 1 banana
Meal 2 100g (dry weight) rice
1 chicken breast 1 apple
Meal 3
400g baby potatoes
1 chicken breast
30g walnuts
Meal 4
200g white fish
1 large baked potato
1 banana
Train
70g vitargo
2 scoops bcaa intra
70g vitargo 2 scoops whey post
Meal 6
400g oven chips
4 poached eggs
Secret to bodybuilding success ?
CONSISTANY
Supplements used?Multi vitamin and mineral
Bcaa , whey , zma , Vitamin c , vitamin d ,pre workout
photo credit Lee Archer photo-flex