Rich Piana Diet Plan and Workout Routine

Born and raised in sunny California, Rich Piana developed a deep fascination with bodybuilding from a young age. At nine years old, he would accompany his mother to the gym, where she trained for bodybuilding competitions. 

It was during these sessions that Rich’s passion for the sport ignited. He was inspired by his mother’s dedication and the presence of Bill Cambra, an “old-school” bodybuilder who left a lasting impression on him.

Fuelled by his early exposure to bodybuilding, Rich embarked on his weightlifting journey at 11. By age 15, he had already begun competing in bodybuilding contests, displaying remarkable determination and talent. Even at such a young age, Rich had already amassed several impressive titles, including Mr. California’s.

Throughout his late teens and twenties, Rich continued to compete, earning accolades such as the 2009 NPC Sacramento Pro and the 2009 Border States Classic Championships. 

Rich Piana Diet Plan and Workout Routine
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His relentless drive and commitment to the sport propelled him to new heights, cementing his reputation as a formidable force within the bodybuilding community.

However, Rich’s contributions to the fitness world extended far beyond his achievements on stage. He was a multi-faceted individual who ventured into various fields. 

He pursued a career as an entrepreneur, actor, and social media sensation alongside his bodybuilding pursuits. Renowned worldwide for his unique and massive physique, he stood at over 290 pounds and boasted arms measuring 23.5 inches in circumference.

Rich’s online presence garnered a vast following of admirers captivated by his larger-than-life persona. Yet, his unabashed honesty also attracted criticism. Some believed he crossed a line by openly discussing using performance-enhancing substances, including steroids. 

This controversy was further exacerbated by the unfortunate link between his steroid usage and his untimely demise.

Despite the divided opinions surrounding him, Rich never wavered in his commitment to sharing the realities of his experiences. 

He believed it was crucial to educate aspiring bodybuilders and fitness enthusiasts about the potential dangers associated with steroid use, cautioning them against following the same path he had taken. In the later years of his life, Rich diversified his endeavors, venturing into business and acting. 

Leveraging his growing popularity, he capitalized on numerous opportunities, launching successful ventures such as a clothing line, supplement, and food prep delivery company. 

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These enterprises achieved remarkable success, catapulting Rich to the status of one of the industry’s most prominent bodybuilding personalities.

Tragically, on the week beginning August 21, 2017, Rich’s life was cut short. After battling for days in a coma, he succumbed to his injuries and passed away. 

His untimely death left a void in the bodybuilding world, robbing it of a figure who had left an indelible mark through his exceptional physique, business ventures, and unflinching honesty.

Rich Piana Diet and Nutrition Plan

rich piana diet plan
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Despite his impressive size and seemingly carefree attitude toward his diet, Rich Piana was one to pay attention to the importance of nutrition

While he didn’t adhere to a strict diet plan outside of his competition periods, he maintained a mindful approach to his food choices, ensuring that he consumed healthy and nutritious meals for the most part.

Rich understood the significance of fueling his body with the right nutrients, acknowledging that it played a crucial role in maintaining his physique. 

He believed in listening to his body’s cues and providing it with what it needed in terms of macronutrients and overall sustenance. 

This allowed him to sustain his impressive physique year-round, even when not actively preparing for a competition.

Although Rich didn’t subject himself to the grueling task of consuming numerous meals throughout the day, he prioritized the quality of his food. He recognized the value of incorporating wholesome and nutrient-dense options into his diet. 

This included a variety of lean protein sources such as chicken, turkey, and fish, which provided essential amino acids necessary for muscle growth and recovery.

Additionally, Rich emphasized the importance of consuming complex carbohydrates to support his energy levels and aid in muscle glycogen replenishment. 

He would incorporate sources like brown rice, sweet potatoes, and whole grains into his meals. These carbohydrates provide sustained energy and deliver vital nutrients and fiber to his body. Rich included healthy fats in his meals to meet his dietary fat requirements. 

These could come from avocados, nuts, and olive oil, which provide essential fatty acids crucial for overall health and hormone regulation.

rich piana nutrition
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While Rich prioritized nutrient-dense foods, he also acknowledged the importance of balance and enjoyment in his diet. He allowed himself the occasional cheat meal to satisfy his cravings and indulge in pleasing foods. 

This approach helped him maintain a positive relationship with food while maintaining a strong and impressive physique.

Rich Piana Meal Plan

rich piana eating
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Here is Rich Piana’s Meal Plan:

Rich Piana Meal 1

  • 10 Egg Whites
  • 2 scoops Whey Protein
  • 4 packets of Oatmeal

Rich Piana Meal 2

  • 2-4 scoops of mass gainer
  • 2 scoops of Whey Protein
  • Oatmeal
  • Peanut butter
  • Banana

Rich Piana Meal 3

  • 3 Chicken Breasts
  • 2 cups of Brown Rice

Rich Piana Meal 4

Rich Piana Meal 5

  • Steaks, fish, 
  • lean pork
  • 10lbs of turkey (protein source)
  • 2 cups of Brown Rice

Rich Piana Meal 6

Rich Piana Meal 7

  • Burritos, burgers (likely including protein, carbohydrates, and fats)

Rich Piana Meal 8

  • Ben and Jerry’s chocolate fudge brownie ice cream (cheat meal)

Rich Piana Supplements

rich piana supplements
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Rich Piana’s supplement approach centered on prioritizing whole foods and utilizing food-based products whenever possible. 

He believed in the power of nutrition from real food sources and even created his own company that offered food-based products. Rather than relying on standard whey protein shakes, Rich opted for his unique shake blend. 

This shake included powdered sweet potatoes, blueberries, and other ingredients tailored to his preferences and nutritional goals. 

He utilized this shake for post-workout recovery, ensuring his body received the necessary nutrients to support muscle repair and growth.

In addition to his personalized shake, Rich also incorporated a BCAA (Branched-Chain Amino Acids) supplement into his daily routine. BCAAs are known for their potential benefits in muscle recovery and reducing muscle soreness. 

By consuming his BCAA supplement, Rich aimed to optimize his recovery process, enabling him to train intensely and efficiently.

It’s important to note that while Rich acknowledged the potential benefits of supplements, his primary focus remained on whole food sources. He believed that a well-rounded diet, rich in nutrient-dense foods, was the foundation of his success. 

His food-based approach to supplements aligned with his philosophy of prioritizing natural, wholesome sources of nutrition.

It’s worth mentioning that the specific details of Rich Piana’s supplement intake may vary, as individual preferences and needs can differ. 

The information provided gives insight into his general approach to supplements, emphasizing his emphasis on food-based products and his preference for tailored shakes and BCAA supplementation to support his fitness goals. 

Consulting with a qualified professional is always recommended to personalize supplement choices based on individual needs and goals.

Rich Piana Workout Routine

rich piana workout
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Rich Piana’s workout routine was characterized by his belief in higher volume training rather than solely focusing on heavy weights. 

He incorporated around 5 exercises per muscle group, each with 5 sets ranging from 10 to 15 reps. This approach allowed for a greater emphasis on muscular endurance and hypertrophy.

One of the most notable aspects of Rich’s training was his infamous 8-hour arm workout. This marathon session dedicated an entire day solely to training his arms. It was rumored that completing this grueling workout could add an inch to your arm measurements. 

The 8-hour arm workout was an intense endeavor that involved multiple exercises, sets, and repetitions, accompanied by protein shakes and meals to sustain energy levels throughout the extensive training session.

While the specifics of Rich Piana’s workout routine may vary and be likely subject to changes over time, his emphasis on higher volume training and his dedication to arm development were evident. 

He believed in pushing his mental and physical limits to achieve the desired results and maximize muscular growth. Rich Piana’s workout routine targeted different muscle groups on specific days of the week. 

While he didn’t adhere to a rigid training regimen and liked to create new routines frequently, the following is an example of his workout routine:

Monday: Back Workout

Single Arm Dumbbell Rows & Two-Handed Dumbbell Rows4 Sets of 12+ Reps
Reverse Cable Flys5 Sets of 12+ Reps
Lat Pulldowns5 Sets of 12+ Reps
T-Bar Rows4 Sets of 12+ Reps
Bent Over Barbell Rows4 Sets of 12+ Reps

Tuesday: Chest Workout

Incline Chest Barbell Press5 Sets of 12 Reps
Flat Bench Barbell Press5 Sets of 12 Reps
Cable Flys6 Sets of 16-20 Reps

Wednesday: Legs Workout

Lying Leg Curl Machine4 Sets of 12+ Reps
Isolated Single Leg Curl Machine4 Sets of 12+ Reps
Stiff-Legged Deadlifts5 Sets of 12 Reps
Leg Extensions4 Sets of 12+ Reps
Leg Press4 Sets of 12 Reps
Hack Squats5 Sets of 12 Reps

Thursday: Shoulders and Traps Workout

Dumbbell Lateral Raises5 Sets of 12+ Reps
Machine Shoulder Press4 Sets of 12+ Reps
Reverse Flys5 Sets of 12+ Reps
Machine Trap Raises4-6 Sets of 12+ Reps
Barbell Front Trap Raises4-6 Sets of 12+ Reps

Friday: Arm Workout

rich piana arm workout
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Single Arm Isolation Cable Bicep Curls4 Sets of 12+ Reps
Dumbbell Bicep Curls5 Sets of 12+ Reps
Reverse Flys5 Sets of 12+ Reps
Incline Dumbbell Curls4 Sets of 12+ Reps
Machine Seated Triceps Pushdowns4 Sets of 12+ Reps
Overhead Rope Triceps Extensions4 Sets of 12 Reps
Close Grip Bench Press4 Sets of 10-12 Reps

Saturday and Sunday: Rest

  • Rest

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