Here’s a little insight into my breakfast routine that I’ve been perfecting for over 20 years now. Most mornings, I make protein pancakes. No fancy flours, no extras—just the same ingredients I’d usually have in my oats and protein shake: oats, protein, fruit, fats. Blended up, cooked, and enjoyed as a pancake. It’s a simple way for me to get a nutrient-packed meal that fuels my day. If you’ve been following my posts recently, you know I’m deep into number counting again—structuring my meals wit
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Here’s a little insight into my breakfast routine that I’ve been perfecting for over 20 years now. Most mornings, I make protein pancakes. No fancy flours, no extras—just the same ingredients I’d usually have in my oats and protein shake: oats, protein, fruit, fats. Blended up, cooked, and enjoyed as a pancake. It’s a simple way for me to get a nutrient-packed meal that fuels my day. If you’ve been following my posts recently, you know I’m deep into number counting again—structuring my meals wit
2.3K views11 months ago
FacebookRob Riches
My latest video addresses how you can effectively lose 10lbs. of body fat through eating right.. the full video will be posted on my YouTube channel this weekend. | Rob Riches
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My latest video addresses how you can effectively lose 10lbs. of body fat through eating right.. the full video will be posted on my YouTube channel this weekend. | Rob Riches
735 viewsMay 20, 2023
FacebookRob Riches
This is a taste from my latest video: A Guide to 2700 Calories A Day, which shows the full breakdown of my 2700 calorie diet (typically used for maintanance and cutting). Enter code 4E4F9UUN at checkout to save $10 off Ultra Lean: http://bit.ly/UltraLeanAmazonBook | Rob Riches
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This is a taste from my latest video: A Guide to 2700 Calories A Day, which shows the full breakdown of my 2700 calorie diet (typically used for maintanance and cutting). Enter code 4E4F9UUN at checkout to save $10 off Ultra Lean: http://bit.ly/UltraLeanAmazonBook | Rob Riches
42.2K viewsNov 21, 2016
FacebookRob Riches
It’s easy to say “I want to lose weight,” but seeing it in front of you? This is 10 lbs of body fat — equal to about 35,000 calories. So… how do you lose it? Break it down: ➡️ Burn 200 calories a day through movement ➡️ Cut 150 calories from food That’s 350 calories/day — and over 100 days, that’s 10 lbs. But here’s the truth: That formula works best if you're carrying 35–50 lbs of body fat. As you get leaner, your body fights to hold on to fat. It gets harder. Slower. That’s when real change ha
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It’s easy to say “I want to lose weight,” but seeing it in front of you? This is 10 lbs of body fat — equal to about 35,000 calories. So… how do you lose it? Break it down: ➡️ Burn 200 calories a day through movement ➡️ Cut 150 calories from food That’s 350 calories/day — and over 100 days, that’s 10 lbs. But here’s the truth: That formula works best if you're carrying 35–50 lbs of body fat. As you get leaner, your body fights to hold on to fat. It gets harder. Slower. That’s when real change ha
2.7K views11 months ago
FacebookRob Riches
In need of some nutritional guidance? My book outlines exactly what you need to be doing to achieve low levels of body fat while being healthy and focusing on longevity. Download your copy today by hitting the link in my bio. | Rob Riches
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In need of some nutritional guidance? My book outlines exactly what you need to be doing to achieve low levels of body fat while being healthy and focusing on longevity. Download your copy today by hitting the link in my bio. | Rob Riches
1K views6 months ago
FacebookRob Riches
4 Breakfast Options - All Same Macros
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4 Breakfast Options - All Same Macros
22K viewsJun 17, 2016
YouTubeRob Riches
Alternative Quinoa Breakfast - Rob Riches
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Alternative Quinoa Breakfast - Rob Riches
8.5K viewsNov 15, 2015
YouTubeRob Riches
15:18
How To Eat To Burn Fat & Build Muscle | Full Calorie & Macronutrient Breakdown | Rob Riches
4.7K viewsMay 26, 2023
YouTubeRob Riches
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These are 4 of my favorite abdominal exercises that I find to be most effective for achieving the full six pack look. | Rob Riches
60.7K viewsAug 22, 2018
FacebookRob Riches
3:08
Foods That Burn Fat & Build Muscle with Rob Riches. Part 1
472.7K viewsAug 24, 2010
YouTubeRob Riches
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A little comfort food goes a long way. Quick at-home cheat meal that still fits the macros — protein in check, carbs balanced, flavour high. Add some crusty bread and we’re set. #ComfortFood #MacroFriendly #CheatMeal #BalancedEating #FitnessLifestyle | Rob Riches
1.2K views3 months ago
FacebookRob Riches
9:27
Basic Bodybuilder Meal | Rob Riches - Ultra Lean Book
124.1K viewsNov 6, 2015
YouTubeRob Riches
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Today's back workout is up on my IG story - click on my image profile on my page to see the full routine (I'll create a little edit to upload here later). | Rob Riches
16.2K viewsDec 3, 2016
FacebookRob Riches
28:06
What A Fitness Model Eats In A Day | How I Stay Ripped At 40 with 2800 Calories A Day
11.5K viewsAug 21, 2024
YouTubeRob Riches
9:54
2700 Calorie Day Meal Prep
151.2K viewsSep 29, 2016
YouTubeRob Riches
17:37
A Guide to 2700 Calories A Day
194.5K viewsNov 21, 2016
YouTubeRob Riches
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There’s cardio... and then there’s CARDIO! My latest video in the #BEAST Training Series takes a look at pushing your metabolism to the max by combining high intensity interval sprints, with body weighted and resistant-band movements. Each exercise might not be anything new to you, but combining them all together in this way will be sure to give your system a shock. Full video and article to be released by Beast Sports Nutrition very soon. #beastmode #beasttrainingseries #intervalsprints #cardio
4.3K viewsFeb 4, 2019
FacebookRob Riches
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@4 weeks into what was a quick prep for a photo shoot and feeling extra motivated now to just push for the full 12 weeks following my past competition prep. Not to much has changed form the norm - other than my diet now being 95% clean and a few extra cardio sessions a week.Lighting definitely helps!#41yearsold #lifetimenatural #fitnessmodel | Rob Riches
17.4K viewsMar 20, 2025
FacebookRob Riches
5:37
Chicken & Quinoa Muscle Meal | Rob Riches - Ultra Lean Book
21.9K viewsNov 8, 2015
YouTubeRob Riches
4:37
Protein Powder Pancakes - Rob Riches
28.5K viewsNov 15, 2015
YouTubeRob Riches
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Low Fat Turkey Patties - MEAL PREP | Rob Riches Fitness
5.7K viewsMay 13, 2021
YouTubeRob Riches
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After a depleting back workout tonight, I saw that Gold's Gym has some new "toys" out back, so wanted to see if I could flip the biggest one more than once.. I'm not sure of the weight, and could be way off, but it's got to be somewhere about 400lbs ?! Next time I train back or legs, I'll definitely be incorporating some more of these tyre flips into the routine... See more of my training at www.robrichesfitness.com | Rob Riches
36.1K viewsAug 27, 2015
FacebookRob Riches
7:12
What A Fitness Model Eats In A Day | Ft. Rob Riches
25.3K viewsOct 31, 2019
YouTubeBlue Star Nutraceuticals
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Check out a few of my favorite upper body exercises, & modifications - now on my IG story (for next 24hrs). Brand new training series dropping this month! 👀🏋🏼 #fitness #gymlife #workout #chest #trainingtips #workoutbuddy | Rob Riches
50.6K viewsJun 10, 2017
FacebookRob Riches
11:30
The 3x3 Faster Fat Loss Diet™ | ft. Rob Riches
57.9K viewsFeb 27, 2020
YouTubeBlue Star Nutraceuticals
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100%Food Meal Replacement Detox Shake - Rob Riches
14.1K viewsDec 28, 2015
YouTubeRob Riches
4:05
Ketogenic Smoothie - Rob Riches
34.2K viewsFeb 24, 2016
YouTubeRob Riches
1:40
How to Lower Body Fat Without Losing Muscle (The Science Most Diets Miss)
3.1K views4 months ago
YouTubeRob Riches
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New Rob Riches Arm Workout
362.8K viewsSep 18, 2013
YouTubeRob Riches
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Easy Low-Carb Living for Everyday Wellness with The Atkins 100 Eating Solution
4.7K viewsDec 18, 2020
YouTubeSimon & Schuster Books
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