When it comes to achieving the physique of your dreams, regardless of your goal, nutrition is paramount to your success. Being organised and ensuring your meals are planned out helps you to make the most of your time, leaving you to focus on your training.

Richard stays ahead of his game by ensuring he preps his meals in advance, setting aside Sundays and Wednesday evenings to put meals together. “Food should always be a priority,” says Personal Trainer, Richard. “It doesn’t matter how many supplements you take or how hard you train – good nutrition will stand you in good stead to achieving results. Ensure you’re eating regularly, basing meals on good quality protein, carbohydrates, plenty of veg, some fruit and healthy fats.”

It's best to prepare meals 2-3 days in advance, so you’re in the kitchen just twice a week, Richard advises. He peels and cuts sweet potato into wedges, coating them with coconut oil and sprinkling with sea salt and chilli flakes, so they’re ready for the oven. He seasons all meat portions with sea salt, black pepper and other herbs/spices as liked, then grills or bakes them in a medium oven. Partially steam all veg in the microwave; use microwavable Basmati rice for quickeness. Divide all meals between Tupperware... and you're good to go!

When he’s getting ready for a competition, this is what Richard eats on a typical day.

7:30: 70g of porridge oats made with semi-skimmed or almond milk with 2 scoops of Optimum Nutrition Gold Standard Whey; 2 tablespoons (30g) of Linwoods Flaxseed Blend (any variety) or Meridian Peanut/Nut/Seed Butter; 1 chopped banana or a handful of berries.
10:30: ½ medium sweet potato with an average-sized chicken breast and broccoli (couple of handfuls).
13:00: Steak burger (average-sized) with pepper slices (grilled with the meat) and 250g (cooked) Basmati rice.
16:00: Sweet potato with chicken and broccoli.
17:00: Adapt Pre-Train before gym.
17:30: Sci-Vation Xtend during training session.
18:45 – 19:00: Post-workout shake; Reflex Growth Matrix.
20:30: Salmon Fillet; mixed salad drizzled with PVL Essentials 100% Pure MCT Oil; 4 large rice cakes.
22:30: 1 heaped scoop of Optimum Nutrition Casein, made into a drink or set and eaten as a dessert.
Additional SupplementsArnold Series Iron PakReflex Zinc Matrix and USN HMB Caps before bed.