Rob Riches photoshoot preparation

Workout Routine for a Photo Shoot


Rob writes a regulr column for ultra-FIT here is talks about photoshoot prep.

Subscribe for £24 for 1 year and save £22.75 on the shop price. Pick up more tips to get in great shape from Rob and our team of industry experts

The routine you see here is one that I’ve built up and perfected over the years. I have relied upon it each time I step back on stage, in front of a camera for photo shoots, or just to jump into every now and then when I feel like switching up my routine. It’s also a great way to test your strength and endurance every few months as a mark of seeing if your training really is progressing you.

The basis for my routine is to perform it for several days in a row while lowering your carbohydrate intake each day and then increasing it. Typically, if I were competing on a Saturday, I would start this routine on a Sunday six days earlier and perform it every day up until and including Wednesday morning. As noted carb reduction is key I basically halve my carb intake each day from Sunday (starting at around 150g) and end up at just over 30g of carbs on the Tuesday. Then over the next three days, (Wednesday, Thursday and Friday), I would begin to saturate my muscles with up to three times as much carbs as I had been consuming before I had tapered them down (3 x 150g).

This is sometimes known as Carb Loading, or Carbs Backloading. It’s a process that’s worked very well for me over the years. There’s a little more to it than just eating less carbs one day, then lots more the next and you can find out more about how I do this exactly by searching for ‘cutting week’ in the searh bar.

This workout is performed to further encourage the depletion of stored muscle glycogen (a form of carbohydrate), preparing the body to be able to load up on its glycogen storing capacity for the next few days, resulting in big, full, tight muscles.

The aim is to is to lift weights that are only about 60% of your usual poundage with the focus more on volume. You’ll do 20 reps of each exercise, taking no rest in between and then you move on to the next exercise and follow the same format. Basically its a nonstop circuit.

Click on the link to see the full breakdown of the photo shoot workout and description of each exercise at my blog.

What is the Paleo Diet?

I’ve been getting asked a lot about my paleo diet this year, and so wanted to give a more detailed explanation as to what it’s all about and why I’m following it.

The paleo diet has been getting a lot of coverage recently, but it is actually been a concept around since the mid 1970s. Also commonly referred to as the caveman diet and the hunter-gatherer diet, the paleo diet is a modern version based on what cave-dwellers would have consumed during the Paleolithic era, which lasted for almost 2.5 million years and came to an end some 10,000 years ago as the development of agriculture cave rise to grain-based diets, and changed the way people ate. Today’s paleo diet is based upon commonly available modern foods and includes cultivated plants and domesticated animal meat as an alternative to the wild sources of the original pre-agricultural diet

Read more about the paleo diet and see which foods are, and aren’t allowed.


No-Bake Cookies & Cream Peanut Butter Cookies

2 ½ Scoops of TPN Cookies & Cream Pro Performance Whey (80g)
3 Scoops Oats (75g)
2 Tbspn Peanut Butter (80g)
2 Tbspn Raw Honey (80g)
¼ Tspn Cinnamon

Mix all ingredients in a bowl. Roll into 6 balls and flatten each into a cookie shape. No baking is needed. Place in refrigerator to chill. Enjoy!

Each Cookies Provides:
18g protein,
22g carbs,
7g fat,
224 cal

- See more at:


To control which emails you receive on ROBRICHES.COM, click here

Leave a Reply

You must be logged in to post a comment.

Shopping Cart

Your trolley is empty

Join us online!