Winner of Mr University Mens Physique Tall: Feedback needed!

[CraigARRichey]

Hi all!

Im Craig Richey, 21 Years Old: Winner of Men's Physique Tall class at Mr University 2014.

Just looking for advice on what you guys think I should improve on for my next show!

All feedback welcome

Twitter: CraigARRichey
********: CraigRicheyFitness

Check out this youtube video i made for chest training if you want an extra bit of motivation!

youtube.com/watch?v=ux-a20__8B0

Thanks again

Craig

[mpmtkd]

No advice from me but mirin' hard! 5'9 is considered tall class? wow

[CraigARRichey]

No advice from me but mirin' hard! 5'9 is considered tall class? wow

got it wrong thanks for noticing im Just 6ft aha! Better change it

[ju101ju]

Dayum... congrats on the win!! Well deserved.. don't think you need any improvement whatsoever, but if you must improve on something, maybe calves?

[boo99]

Congrats! Great physique, nothing to change, well proportional.

[CraigARRichey]

Dayum... congrats on the win!! Well deserved.. don't think you need any improvement whatsoever, but if you must improve on something, maybe calves?

Okay thanks bro for the advice! Really appreciate it!

[eyeguy]

Congrats man looking great.

[whthehg]

Hi all!

Im Craig Richey: Winner or Mens Physique Tall class at Mr University 2014.

Just looking for advice on what you guys think I should improve on for my next show!

All feedback welcome

Twitter: CraigARRichey
********: CraigRicheyFitness

Check out this youtube video i made for chest training if you want an extra bit of motivation!

youtube.com/watch?v=ux-a20__8B0

Thanks again

Craig

Traps look like they could be bigger and same with calves, great physique man! well done!

[LiftingTank]

Forearms and lats

[Liquid_diet]

Here's your embedded vid

[Hardworker33]

Looking good OP!

I'd say bring up your traps!

[Stevebaby]

wow, that is some build. congrats

[CraigARRichey]

Looking good OP!

I'd say bring up your traps!

Thanks bro! Appreciate all the feedback! Yeah i think traps maybe are a weak point! Right im on it!

[Oriainarama]

Improve? Not sure if possible

Those serratus! Do you do anything specific for them?

[CraigARRichey]

Improve? Not sure if possible

Those serratus! Do you do anything specific for them?

The only do a few things for Abs! Crunch, Reverse Crunch and Hanging Leg Lifts! Do them right, you cant go wrong

[Oriainarama]

The only do a few things for Abs! Crunch, Reverse Crunch and Hanging Leg Lifts! Do them right, you cant go wrong

Thanks man, phenomenal physique

[nuroppo]

Very impressive!

[CraigARRichey]

Very impressive!

Thanks bro Appreciate the kind words!

[Joshyb90]

Hey mate great work and congratulations on your win. Would you be able to share some information on how you train (eg. Your routine) and how you go about your diet? There needs to be more information from physique competitors like yourself around these boards .

[CraigARRichey]

Hey mate great work and congratulations on your win. Would you be able to share some information on how you train (eg. Your routine) and how you go about your diet? There needs to be more information from physique competitors like yourself around these boards .

For me I do 7 day training.. This May sound crazy but 2 of the days are made up of Abs and Calves and the other Arms so they are less taxing and more of a rest day!

My Split:

Monday: Legs
Tuesday: Chest
Wednesday: Abs and Calves/Rest
Thursday: Back
Friday: Legs
Saturday: Arms/ Rest
Sunday: Shoulders

Diet I stay very clean 6 days a week! 300G Carbs, 260G Protein and around 60G fat which seems to suit me well! All from whole foods. The other day of the week (Usually a saturday) I eat whatever and whenever to keep the metabolism firing. I include a lot of veg and spice with most meals. I try to drink around 3-4L (about a gollon) of water a day I find this really helps keep me full and help with the digestion of the food I put in.

In terms of actual training i am more of a volume trainer, I like to do a lot of sets and a lot of reps with a medium weight and really concentrate on the muscle contraction rather than just trying to shift the weight.. Time under tensions = More Muscular Damage = More muscular growth.

Supplements wise I take very minimal: A good whey protein with breakfast and post workout, BCAA's post workout and before bed and L-Glutamine another essential amino acid. I feel like these are the essentials.

Overall consistency is key: I believe it is not what you are now, but it is what your becoming, it may take months it may take years but stick at it and success will come!

Any more questions just ask. Hope that helps.

I have uploaded a Leg workout video and chest workout video on Youtube

Search either:
Student Aesthetics: Leg Training
Student Aesthetics: Chest Training

Hope they help aswell!

Craig

[Joshyb90]

For me I do 7 day training.. This May sound crazy but 2 of the days are made up of Abs and Calves and the other Arms so they are less taxing and more of a rest day!

My Split:

Monday: Legs
Tuesday: Chest
Wednesday: Abs and Calves/Rest
Thursday: Back
Friday: Legs
Saturday: Arms/ Rest
Sunday: Shoulders

Diet I stay very clean 6 days a week! 300G Carbs, 260G Protein and around 60G fat which seems to suit me well! All from whole foods. The other day of the week (Usually a saturday) I eat whatever and whenever to keep the metabolism firing. I include a lot of veg and spice with most meals. I try to drink around 3-4L (about a gollon) of water a day I find this really helps keep me full and help with the digestion of the food I put in.

In terms of actual training i am more of a volume trainer, I like to do a lot of sets and a lot of reps with a medium weight and really concentrate on the muscle contraction rather than just trying to shift the weight.. Time under tensions = More Muscular Damage = More muscular growth.

Supplements wise I take very minimal: A good whey protein with breakfast and post workout, BCAA's post workout and before bed and L-Glutamine another essential amino acid. I feel like these are the essentials.

Overall consistency is key: I believe it is not what you are now, but it is what your becoming, it may take months it may take years but stick at it and success will come!

Any more questions just ask. Hope that helps.

I have uploaded a Leg workout video and chest workout video on Youtube

Search either:
Student Aesthetics: Leg Training
Student Aesthetics: Chest Training

Hope they help aswell!

Craig

Thanks so much for the in depth response craig, really appreciate it. Just subbed to your channel so hopefully you can get more videos up like your chest and leg sessions.

[getTONKS]

mirin.

out of curiousity,ive got a few questions,
1. how long was your contest prep diet(weeks)?
2. approx what bf was u when u started prep?
3. approx what bf was u week of show?

really great work dude.

[CraigARRichey]

Thanks so much for the in depth response craig, really appreciate it. Just subbed to your channel so hopefully you can get more videos up like your chest and leg sessions.

Thanks Bro planning on doing a back on next week and a shoulder one soon! Will get some abs in there aswell!

[CraigARRichey]

mirin.

out of curiousity,ive got a few questions,
1. how long was your contest prep diet(weeks)?
2. approx what bf was u when u started prep?
3. approx what bf was u week of show?

really great work dude.

Hi getTONKS

1. My contest prep for this show was around 4 weeks, as I generally follow the above in terms of macros and it is all clean foods I stay lean all year round whilst gradually putting on muscle so my prep isnt as long as some! I just slightly decrease these macros in terms of carbs and fats and slightly up the protein (If hungry) when it comes to actually prepping for a comp.

2. My body fat when started prep was around 5-6%

3. The week of the show it was around 3-4%. Let me tell you prep is not easy! But its worth it!

Peak week Is very important in looking fuller on the stage! Or if you go for a Photoshoot!

I am on Twitter: CraigARRichey - I regularly put photos up of my condition and put tips up to help! so if your on twitter check it out!
I am also on ********: CraigRicheyFitness so if your on ******** give us a like and I put alot of tips up there aswell!


Craig

[jacobmcdonald]

Wow no wonder you won bro looking awesome, just hit everything hard on off season haha as per usual that's my only advice

[Torcida1911]

Hi getTONKS

1. My contest prep for this show was around 4 weeks, as I generally follow the above in terms of macros and it is all clean foods I stay lean all year round whilst gradually putting on muscle so my prep isnt as long as some! I just slightly decrease these macros in terms of carbs and fats and slightly up the protein (If hungry) when it comes to actually prepping for a comp.

2. My body fat when started prep was around 5-6%

3. The week of the show it was around 3-4%. Let me tell you prep is not easy! But its worth it!

Peak week Is very important in looking fuller on the stage! Or if you go for a Photoshoot!

I am on Twitter: CraigARRichey - I regularly put photos up of my condition and put tips up to help! so if your on twitter check it out!
I am also on ********: CraigRicheyFitness so if your on ******** give us a like and I put alot of tips up there aswell!


Craig

Lold at 3-4 %. The photos u posted are no lower than 8-9 %. Not trying to diss you here or anything just giving people realistic numbers

[soleution]

Lold at 3-4 %. The photos u posted are no lower than 8-9 %. Not trying to diss you here or anything just giving people realistic numbers

I think you are over exaggerating. He has very visable obliques and abdominal vascularity, this does not occur at 8-9%. He is most likely in the 5-6% range. If he did skin fold testing he probably would have gotten the 3-4% result because he is pretty dry looking as well.

[getTONKS]

Hi getTONKS

1. My contest prep for this show was around 4 weeks, as I generally follow the above in terms of macros and it is all clean foods I stay lean all year round whilst gradually putting on muscle so my prep isnt as long as some! I just slightly decrease these macros in terms of carbs and fats and slightly up the protein (If hungry) when it comes to actually prepping for a comp.

2. My body fat when started prep was around 5-6%

3. The week of the show it was around 3-4%. Let me tell you prep is not easy! But its worth it!

Peak week Is very important in looking fuller on the stage! Or if you go for a Photoshoot!

I am on Twitter: CraigARRichey - I regularly put photos up of my condition and put tips up to help! so if your on twitter check it out!
I am also on ********: CraigRicheyFitness so if your on ******** give us a like and I put alot of tips up there aswell!


Craig

interesting.

i believe your estimates are a little off.

i think tou are more like 5-6 on that pic and there is no way u stay 5-6 yr round. even with the vast amounts of 'creatine' you are on.

this is not an attack on you, most ppl underestimate their levels.

good luck for future shows.

btw,.constantly asking for fb likes and followers in kinda lame.

[CraigARRichey]

interesting.

i believe your estimates are a little off.

i think tou are more like 5-6 on that pic and there is no way u stay 5-6 yr round. even with the vast amounts of 'creatine' you are on.

this is not an attack on you, most ppl underestimate their levels.

good luck for future shows.

btw,.constantly asking for fb likes and followers in kinda lame.

I don't take creatine supplements at all neither does my protein shakes have creatine in. I dont ask for like i just suggest if people want further knowledge, all I am trying to do is help people to reach there full potential through my experiences.

[getTONKS]

I don't take creatine supplements at all neither does my protein shakes have creatine in. I dont ask for like i just suggest if people want further knowledge, all I am trying to do is help people to reach there full potential through my experiences.

thats great tbf.you look great mate, it has taken perfect diet and training. just dont be one of these fake nattys. youtube has more then enough lol.

i think you should be honest to ppl and let them know that they need to take it to the nxt level.

dont forget, there are many noobs reading this who should know the truth.