Victor Richards Diet Plan and Workout Routine

Victor Richards, a Nigerian-American bodybuilder, is widely recognized as one of the most popular amateur bodybuilders who never turned professional. 

He is often regarded as having had the best physique of his time, making him one of the most controversial figures in the history of bodybuilding. 

Despite qualifying for the IFBB League, Richards never competed in a professional bodybuilding show. The details surrounding Victor Richards’ birth date and place remain unclear, as he has never provided a definitive answer. 

Some reports suggest he was born in San Diego in 1964, while in certain interviews, he claimed to have been born in Nigeria in 1966 or 1967. Additionally, Richards must clarify when he moved to the United States.

Victor Richards Diet Plan and Workout Routine
via hans hadorn instagram

Raised by his Nigerian father and Bahamian mother, who encouraged his involvement in sports from a young age, Victor Richards began weight training at fifteen to enhance his football, wrestling, and track performance. 

Remarkably, he already weighed 210 pounds when he first started lifting weights. According to his website, Richards states, “Victor Richards did not find bodybuilding found him.” 

After two years of training, Richards made significant gains and began training at the renowned Gold’s Gym in Venice Beach, where he encountered his mentors, David, and Peter Paul, known as the “Barbarian Brothers.”

With eight months of guidance from the Barbarian Brothers, Richards experienced substantial improvements in his physique. Weighing in at 225 pounds, he believed he was ready for his first bodybuilding competition, The American Cup. 

There, he emerged victorious in the teenage heavyweight class and finished as the overall runner-up to Rich Gaspari.

At the age of 18, Victor Richards reportedly weighed 240 pounds. He competed in the Teen Los Angeles competition, winning both the heavyweight division and the overall title.

During his prime, Richards possessed the ideal physique that bodybuilding judges admired—a narrow waist, broad shoulders, massive thighs, and a slender waist, forming a perfect X-frame. However, a significant event altered Richards’ perspective on competitive bodybuilding. 

Shortly after winning the Teen Los Angeles competition, he participated in the Orange County Muscle Classic, only to be defeated by an individual who had placed fourth in the previous show. 

victor richards bodybuilder now
via hans hadorn instagram

This defeat shattered Richards’ belief in the fairness and impartiality of bodybuilding competitions. Nevertheless, he continued competing with hopes of advancing his career.

At the age of 19, weighing 245 pounds, Richards competed in the 1984 California Gold Cup Classic, where he dominated the show, securing the heavyweight and overall titles. A symbolic incident occurred following his victory when his trophy fell apart in the parking lot. 

This incident prompted Richards to realize that his true competition was with himself, leading him to abandon his pursuit of more trophies. Victor Richards gained international recognition when featured in a 1987 Muscle & Fitness magazine edition. 

He claimed to be the world’s largest bodybuilder, weighing over 300 pounds. Rumors circulated that his legs measured 35 inches when he was only 21.

Although the Muscle & Fitness article garnered attention for Richards, it also pressured him to turn professional and prove his abilities by competing in the IFBB alongside established bodybuilders.

Due to his dual citizenship, Richards decided to earn his IFBB Pro card by winning the 1992 Nigerian Championships, which he accomplished. However, he never competed again as a professional bodybuilder.

Numerous conspiracy theories have emerged to explain why Richards never pursued a professional bodybuilding career further. 

victor richards then and now
via hans hadorn instagram

Some fans believe that despite his size, he struggled to attain the shredded physique required to compete against the elite IFBB bodybuilders on the Olympia stage. 

Others speculate that his strained relationship with the then-head of the IFBB, Wayne DeMilia, prevented him from competing. 

However, Richards offered some insight into the situation by stating that he wanted to avoid having a panel of judges determine his worth and that his voice would be stifled if he pursued endorsements and competitions.

Despite his decision to retire from competitive bodybuilding after the 1992 Nigerian Championships, Richards created controversy by interrupting the guest posing routine of the reigning Mr. Olympia, Dorian Yates, at the 1994 FIBO event in Germany. 

During the incident, Richards asked the announcer to introduce him as the “natural uncrowned Mr. Olympia” while Yates was still onstage. 

This action was seen as an attempt to tarnish the reputation of the IFBB and its athletes, leading the federation to ban Richards from guest posing at IFBB shows in the United States.

While other bodybuilders like Shawn Ray, Kevin Levrone, and Flex Wheeler have been referred to as “uncrowned Mr. Olympias” for their multiple near-victories at the prestigious competition, Victor Richards has claimed the title of “natural uncrowned Mr. Olympia” for himself.

vic richards eating
via hans hadorn instagram

Richards has expressed that his goal was not solely to win trophies or the Mr. Olympia title. Instead, he aimed to be the best he could be and leave a lasting impact on the sport of bodybuilding.

He saw bodybuilding as a platform to share his message, intending to combat racism by teaching young individuals to judge others based on character rather than skin color.

Victor Richards Diet and Nutrition Plan

Victor Richards had a unique approach to diet and nutrition, often deviating from conventional practices. He preferred to train on an empty stomach in the morning, believing that the hunger fueled his workouts

After training sessions, he would consume a specific post-workout meal to nourish his muscles. Richards mixed 16 ounces of unsweetened 100% apple sauce with Rebel Nutrition Ionic Whey protein.

Following his post-workout meal, Richards would take an hour-long siesta or nap to allow his food to digest before attending to his other daily activities. 

This practice was part of his routine to optimize his body’s recovery and ensure efficient digestion. It is worth mentioning that there was a misconception surrounding Victor Richards’ dietary intake at one point. 

A magazine editor took his statement out of context, falsely claiming he consumed 30,000 calories daily. 

Richards clarified that this was not his regular diet but a reference to a particular incident when he ate Caribbean and African cuisine, which can be high in calories. He emphasized that he never claimed to consume 30,000 calories daily.

While specific details of his regular daily calorie intake are not mentioned, it is clear that Richards prioritized fueling his body adequately to support his intense training and physique goals. 

His diet focused on post-workout nutrition and allowed sufficient time for digestion and recovery through a midday nap.

Victor Richards Meal Plan

Here is his complete meal plan.

Victor Richards Meal 1

  • 10 oz. freshly squeezed orange juice
  • 1 bowl of raisin bran
  • 1 pint of milk

Victor Richards Meal 2

  • 4 whole eggs
  • 2 donuts
  • 8 rashers of bacon
  • 1 croissant filled with grated cheddar cheese
  • 20 oz. of full-fat milk

Victor Richards Meal 3

  • Mixed green salad
  • 8 oz. steak
  • 1 large baked potato
  • Sour cream
  • 16 oz. of full-fat milk

Victor Richards Meal 4

  • 6 mozzarella sticks
  • 1 slice of apple and cherry pie
  • 2 cheeseburgers
  • 16 oz. of whole milk

Victor Richards Meal 5

Victor Richards Meal 6

  • 1 large banana
  • 1 protein bar
  • 4 tbsp of mayonnaise
  • 1 bowl of Greek yogurt
  • 1 can of tuna
  • 8 oz. of fruit juice

Victor Richards Meal 7

  • 1 large banana
  • Protein shake

Victor Richards Meal 8

  • 2 slices of pizza with extra cheese
  • 8 oz. fruit juice

Victor Richards Workout Routine

victor richards bodybuilder workout
via hans hadorn instagram

Victor Richards was known for his impressive strength and ability to lift heavy weights. He achieved his massive size and developed a reputation for his incredible strength by combining hypertrophy-focused resistance training and powerlifting movements.

Although specific details about his training routines have yet to be widely known, it is clear that his workouts revolved around heavy and intense lifting. 

Richards mentioned some impressive numbers, such as using 550 pounds on the incline bench, which was a weight that many other professional bodybuilders struggled with at the time. 

He also claimed to be able to dumbbell press 200 pounds, perform shoulder presses with weights up to 450 pounds, squat nearly 900 pounds, and do barbell curls with weights up to 315 pounds. Notably, he preferred to perform these lifts without using a belt or knee wraps.

Richards’ training approach focused on hypertrophy, aiming to stimulate muscle growth and develop deep and dense muscle definition. 

He could challenge his muscles and stimulate maximum muscle fiber recruitment by incorporating powerlifting movements and lifting heavy weights.

While the specific details of his training routines remain undisclosed, it is evident that his workouts were centered around heavy weights, intensity, and progressive overload. 

These principles likely played a significant role in his ability to build his massive physique and establish his reputation as a bodybuilder with extraordinary strength.

Here is a sample workout routine for Victor Richards:

Monday: Triceps, Biceps, and Calves Workout

Barbell Curl3 Sets, 12 Reps
Hammer Curl3 Sets, 12 Reps
Biceps Cable Curl7 Sets, 12 Reps
Barbell Bench Press3 Sets, 12 Reps
Close-Grip Barbell Bench Press3 Sets, 12 Reps
Cable Rope Overhead Extension7 Sets, 12 Reps
Seated Calf Raise3 Sets, 12 Reps
Standing Calf Raise7 Sets, 12 Reps

Tuesday: Legs Workout

Barbell Squat3 Sets, 12 Reps
Leg Press3 Sets, 12 Reps
Leg Extension7 Sets, 12 Reps
Lying Leg Curl3 Sets, 12 Reps
Seated Calf Raise3 Sets, 12 Reps

Wednesday: Rest 

  • Rest

Thursday: Chest and Triceps Workout

Dumbbell Bench Press3 Sets, 12 Reps
Incline Dumbbell Press3 Sets, 12 Reps
Cable Crossover7 Sets, 12 Reps
Barbell Bench Press3 Sets, 12 Reps
Close-Grip Barbell Bench Press3 Sets, 12 Reps
Cable Rope Overhead Extension3 Sets, 12 Reps

Friday: Back and Calves Workout

Bent-Over Barbell Row3 Sets, 12 Reps
Lat Pull-Down3 Sets, 12 Reps
Seated Cable Row3 Sets, 12 Reps
Seated Calf Raise7 Sets, 12 Reps
Standing Calf Raise3 Sets, 12 Reps

Saturday: Shoulders and Biceps Workout

Shoulder Press3 Sets, 8 Reps
Front Dumbbell Raise3 Sets, 8 Reps
Dumbbell Lateral Raise3 Sets, 8 Reps
Barbell Curl3 Sets, 8 Reps
Incline Dumbbell Curl3 Sets, 8 Reps
Biceps Cable Curl3 Sets, 8 Reps

Sunday: Rest

  • Rest and recovery.

Leave a Comment

Your email address will not be published. Required fields are marked *