Diced Up: Competitive Bodybuilder & Fitness Model Richy Chan Talks With Simplyshredded.com

How did you get started with bodybuilding?

I was your average 125 pound little runt!! My Girlfriend at the time said I was just too skinny! So when I was 17 I started crunching the weights and after a year of training I was weighing in at about 160 pounds, not too bad for being 5 foot 9. After about two years of continued training I was at 180 pounds and moderately lean with a nice beach build I would say! Then my girlfriend recommended I should try get into the (fitness) modeling industry.

Fast forward to now, and I am a 200 pound fitness model and competitive bodybuilder and have loved the journey and experience.

Where does your motivation come from?

What initially got me motivated was when I first heard my girlfriend say that I was too skinny and that something needed to be done about it. It was a real wake up call as I never really looked after my body and wasn’t really into sports/fitness. Now my motivation comes from constantly breaking new strength goals and body fat levels. Trying to gain an extra pound of muscle while carefully trying to maintain my symmetry. I am now sponsored by Magnum and have recently appeared in such magazines like Muscle Insider, Status, and Inside Fitness in the last two months.

I will also be competing in the Canadian Nationals this October at 202 and am highly motivated to step on stage looking bigger and more shredded then I have ever been!

What workout routine has worked best for you?

The workout routine that seems to work best for me is a 6 day split! This way I can train each muscle 100 percent and it is 100 percent recovered!

Full Routine:

Monday: Chest

Flat bench 6×6 pyramiding up in weight
Incline bench 4×8
Cable crossover 3×8

Tuesday: Back

Wide lat pulldowns 5×8 pyramiding up
Close grip pulldowns 4×8
T bar row 4×6

Wednesday: Quads

Squats 6×8 pyramiding up
Leg press 4×8
Leg extensions 4×8
Seated hamstring curls 4×8

Thursday: Shoulders

Dumbbell press 6×6 pyramid
Military press barbell 4×8
Side laterals 3×8
Front laterals 3×8
Bent over rear delt dumbbell raises 3×8

Friday: Arms

Dumbbell curls 6×6 pyramid
Incline dumbbell curls 3×8
Hammer curls 3×8
Tricep press downs 6X6 pyramid
Two handed dumbbell press behind the head 3×8
One arm reverse tricep press 3×8

Saturday: Hamstrings/Calves

Seated hamstring curls 3×8
Straight leg deadlift 3×8
Lying hamstring curls 3×8
Seated calf raises 4dx15
Standing calf raises 4×15

Sunday: Off

Rest

If you have to pick only 3 exercises, what would they be and why?

If I had to pick only 3 exercises, I would choose:

Lat Pulldowns – This exercise is great for developing a great V taper! Make sure to go heavy with good form.
Bench Press – It is the center piece of a good build and you must have a great chest in order to look your best, and heavy bench pressing has helped me achieve this!
Heavy Squats – In my opinion squats are the king of all exercises and a mega mass builder to get those legs growing.

What is your diet like?

I always stick to a diet that is clean with high protein, moderate carb levels and low fats.

Meal 1: Half cup of oatmeal with 15 blue berries, 15 grams of fiber and 35 grams of protein powder.
Meal 2: 35 gram protein bar
Meal 3: 40 grams of bison meat and a half cup of brown rice and veggies
Meal 4: Two scoops of protein 50 grams
Meal 5: Two chicken breasts, yams and veggies
Meal 6: 1 can of tuna
Meal 7: Two scoops of protein with water