Natural Bodybuilder Ron Rich

Ron Rich

Ron Rich has always been a big guy and has been training for bodybuilding events since 2003. At 6 feet tall Ron has always had a large frame and weighed over 240 pounds on a normal diet before getting into bodybuilding. After graduating from High School Ron worked as an apprentice for his father's plumbing and heating business and at age 26 became the owner of Rich Plumbing and Heating LLC. Working as a self employed plumber Ron's days are busy between new construction were he installs entire plumbing and heating service to new homes along with regular service calls throughout Fairfield County in Connecticut.

In the past Ron was an avid motorcyclist and was in a major accident were he underwent knee reconstructive surgery and due to his weight lifting program is now fully recovered. Ron no longer rides motorcycles and has taken bodybuilding as his major hobby.

At age 29 Ron is also married and father of two young boys ages 5 and 2. Ron makes sure to adjust his work schedule to spend time during the days with his children by not working weekends except for his Saturday nights when he works as a doorman to an exclusive night club in Norwalk, Connecticut.

The gym has always been a second home for Ron and he is a fixture in the gym (get it "fixture" plumber ha-ha) he has memberships to Ultimate Fitness, Planet Fitness, and the sometimes other clubs so no matter where he ends up at the end of his workday he can go straight to workout. His workout training split consists of the following:

Monday - chest, calves
Tuesday - back, abs
Wednesday - quads, hams, calves
Thursday - shoulders, abs
Friday - biceps, triceps
Saturday - day off
Sunday - day off
30 - 45 minutes of cardio every day.

Keeping to your diet as a plumber isn't easy especially in contest mode since he needs to eat six meals at certain times each day but with the support of his wife he brings a cooler with his planned meals to work each day. Ron has been following the Beverley International diet and as of three weeks out from the contest follows:

Meal 1 - 6 oz ground turkey
1 whole egg + 2 egg whites
1 grapefruit

Meal 2 - 5 oz tuna

Meal 3 - 5 oz tuna
1 cup broccoli

Meal 4 -Beverly International protein shake

Meal 5 - 8 oz chicken
1 cup broccoli

Meal 6 - Beverly International protein shake

On Monday and Thursday replace meal 6 with this meal:
1.5 cups oatmeal [pre cooked weight], 6 oz banana, 8 oz sweet potato, 1 cup broccoli and one tablespoon sesame oil.

This past off season the weight for Ron was 260 pounds and he plans to compete at a contest weight of 220 - 225.

Contest History:

2003 Musclemania 2nd Heavyweight Novice
2003 Musclemania 7th Open Heavyweight
2003 New England states 5th Open Heavyweight
2004 Bev Francis metropolitan 3rd open Heavyweight
2004 Musclemania 2nd open Heavyweight
2005 Bev Francis Metropolitan Overall Champion

-currently getting ready for the 2005 Musclemania Atlantic

Ron became a bodybuilding judge in with the INBF in 2003 and judged the INBF Connecticut Bodybuilding Championships, Musclemania New England, and the INBF Monster Mash contests.