Check out the full video of a typical 2700 calories a day here: http://bit.ly/2700cals 


Everything you absolutely must know about the physique building power of nutrition is here:

    • ŸWhat foods to eat, portion sizes and when to eat them
    • How to calculate your daily calorie needs and compute your macronutrient ratios
    • ŸThe key to carb cycling and how it can improve fat loss
    • Ÿ4500 meal combinations: Follow this plan and you will not go hungry
    • ŸHow to achieve the right balance between low body fat and feeding your muscles
    • Why you shouldn’t reduce calorie intake too much
    • How BCAA’s differ from other amino acids – and what that means to you
    • ŸWhy not to increase cardio training at the same time as making diet changes
    • ŸThe role of supplements and Rob's top 20 recommendations
    • Top 20 Nutrition FAQ's
    • 240 pages
    • Includes 6 feature length meal preparation videos

If it was easy to develop a physique like Rob Riches’ then you’d see many more guys like him in the street. But with discipline, dedication and the right information you can achieve your physique goals.

To change your body in this way will be to resist its very natural state of wanting to store body fat. This book will show you how to go against that natural state and develop the lean defined physique you crave.

So how dedicated are you? Do you really want an ultra-lean physique? This isn’t a diet you can just turn on and off when you feel like getting in great shape. This is a lifestyle, a labour of love...but the results are totally worth it!

The foods you eat will determine how well you can maintain a low level of body fat while still feeding your muscles. Achieving the right balance is vital, and that’s what Rob’s intention is for this book. To get you balanced...and ripped!

Now it’s up to you. If you want to get in incredible shape where every muscle fibre shows when you flex then getting a copy of this new e-book by Rob Riches is the first step.


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great book

Packed full of great information

nutrition book review

This book is

a must read for all fitness enthusiast

I have read about ten books on nutrition and bodybuilding and this is by far the most comprehensive, detailed overview of nutrition and the science behind what it takes to get yourself to the next level. whether your goals are weight management, an upcoming competition or to round out your overall knowledge of nutrition. It's time to dial in your macronutrient intake and take your fitness and healthy eating lifestyle to a whole new level. Highly recommend!!!


Still in the process of reading however so far all the information given is great and extremely helpful!

Awesome manual

Awesome manual Very detailed


This book is awesome so far!! I can't wait to get started on everything. I'm 40 starting life over. 215 lbs a runner and always lost in the weight room with Rob's videos and easy to understand directions & explanations for everything I'm hoping to turn everything around in life to drop to 200 and be much more lean.!

everything you need to know all in one place

Love this book. It's everything I've been reading in snippets over the years but all in one place and explained in a way that helps me to understand the how and why. I'm 3 weeks in to the diet and feeling great. And the supplements section has helped me to make informed decisions on which ones to take for my goals. I can see me using this book for reference for years to come. I've already read it twice. Thanks for making this book :)

ALL IN ONE BOOK! Rob Riches did it!

I have purchased the ebook & hard copy of Rob Riches Ultra Lean Manual. I admit I have a library of Fitness/diet/bodybuilding book and references. I can honestly say, this one I will KEEP FOREVER! I HIGHLY RECOMMEND IT, WORTH IT AND MORE!! I personally met Rob Riches at Gold's Venice, great guy! A true Champion and asset to our sport! Thumbs up!!