Posts Tagged ‘WBFF’

thank you

Hey Guys,

How are we all doing on this fine day. I hope everyone is well and enjoying life the way it’s supposed to be enjoyed 🙂

Today is just a quick thank you to all my followers and viewers for making this site as phenomenal as it is. If I didn’t have followers, I wouldn’t be as motivated to keep the site going. But you guys support me with your e-mails of gratitude, your views and your follows and it really does mean a lot to me – Thank You.

I don’t know what direction this site will go in, but I will continue writing content from the heart as it seems that is what you guys like. I now literally have followers from all over the world and this fills me with joy as I never knew it was possible. I never anticipated how massive this site would actually grow. From a hobby to something I look to form as a life time career.

I’m a normal guy in my 20’s from the UK who started this site to make myself a name in the fitness industry not really knowing what that entailed. Since then I have competed in two bodubuilding shows, helped 1000’s of people to stay motivated, inspired, and on track with different areas of their lives.

I’ve seen that the material I write actually benefits peoples lives and this really does mean a lot to me as I never knew I had the potential to be a writer in any way, shape or form…

I even had a woman from my gym share with me that from reading my website it helped her through her divorce – Thank you for sharing this with me and I hope you are reading this now.

After seeing 1600 people sign up to my site in just 40 days with no promotion from my end, I knew that I had to write a book and continue sharing material with y’all.

I would start my YouTube channel now, but I don’t know if I can be 100% consistent as of yet hence why I’m waiting until 2016 to see how my time table changes.

Duration Following Dee’s Fitness

My Journey Has Been Incredible

My Journey Has Been Incredible

I don’t know when any of you started following my site, but if you started following me in 2013 just before my first bodybuilding show, you will have seen my progression from the chubby boy in the gym to the guy with abs in just over 90 days – It is possible for anyone to sculpt their dream physique, you just gotta want it badly enough…

Setting goals and achieving them is what I’m all about and I love helping you guys to do the same – I’ve been doing it for over 3 years now and look to continue in bigger and better ways 🙂

They say setting goals and achieving them deems you as a successful person – I agree on this one.

We can all be successful and happy – We just have to strive for it knowing that it is possible.

~If you think something isn’t possible, then you’re right. If you KNOW it’s possible, then you are also right. It’s all about how you think and what you believe that defines your reality~

The Wrap Up

Before I go though, I just want to share with you guys a picture of when I first started going to the gym. I feel to share this picture as I speak to so many people that don’t believe it’s possible to get abs or to even sculpt their dream physique and this is both a lie and limiting thought process.

The moment I said, OK, time to change - No more talking!

OK, time to change – No more talking!

I remember I took a trip out to the sunny Islands of Jamaica in 2007 and I was trying to suck in my belly every time a hot girl walked past, but it just wasn’t working – Sad times right 😦 LOL

That’s when I knew it was time for me to do something…


Then after years of dedication, consistency, clean eating and smart training, I evolved like a Dragon Ball Z character into this:

Girls can't keep there eye's of me at the beach now ;-)

Girls can’t keep there eye’s of me at the beach now 😉

NOW when I go to holiday, it’s a totally different ball game. The girls are coming at me from left, right and centre (yes I am smiling as I write this hehehe)

I used visualisation techniques and saw what I wanted to look like and I surely got there in the end…

Moral of the story: If I can do it, so can you…

I love you guys

~Stay Strong~

~Stay Positive~

~Keep Focused~

~Learn To Let Go Of The Past~

~Smile Everyday~

And live life like today is your last


David Richards



Hello Hello Hello,

It feel’s good to be back to writing the “Quote of the week post”. It’s the one time I get to really open up and get creative. I think the last one I wrote was over 12 weeks ago now, when I started going head deep into my competition prep for the WBFF show. Since then I’ve done a few post here and there for some up keep and maintenance, but most of my energy and attention was directed towards the prep.

A lot of you don’t know as it was a last minute decision but 2 weeks after the WBFF show I actually entered another competition. This time round it was the Miami Pro show.  I was in two minds whether to enter or not as I didn’t feel mentally prepared as I did for the WBFF.

The reason for this was, I had started enjoying chocolate and the little delights of life and I suppose this threw me off a little as I never touch sweets or anything like that whilst dieting.

My train was delayed on my way to the show and I knew I was going to be late for the registration and thought that may affect me from entering and maybe I should turn back. I started telling myself that it was a sign for me not to enter and that I should go home – Funny the excuses we come up with when our heart isn’t into something…

I didn’t place top 5 unfortunately but got some cool photo’s I think you’ll like and genuinely had a brilliant time 🙂


Enough about me, how are you guys?

It seem’s like everyone is jumping on the fitness bandwagon one by one now…I love it.

People are setting goals, dreaming big and making stuff happen…Now that’s what I’m talking about.

Everyone is trying to keep motivated, positive and improve their current situation whatever it may be…

But I know how it is…Staying motivated is hard!

If it was easy, we would all be motivated and procrastination wouldn’t have the slightest chance of breathing.

So what do we do when we loose motivation?

We loose focus. And what happens when we loose focus?

We loose sense of direction and if we have no direction we don’t know where we are going and this leads to the road of giving up.

And this my friends bring’s me to todays quote of the week:

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time”

Please allow me to share a story with you…It has been kept secret up until now and only a small handful of people know…If that…

Back when I was 17 I started learning how to drive. I passed my theory test the day after my 17th birthday and was fired up to hit the roads. I already had my provisional license so it was just a case of getting the money together to start taking some lessons.

Before I booked lessons with a driving school my Dad took me out on the road for some 1st timers experience…What a bad idea (bless him)

We’d argue left right and centre because he would tell me to check my mirrors after I’d already checked them and then we’d get into this little madness going back and fourth and LOL…What drama…

Anywhoo, at this point we decided it was a good idea for me to start taking some “professional” driving lessons. I booked up with a driving school and not to long until I was back on the roads…

I practised and I practised, week after week , grinding session after session, practising my 3 point turns, reverse parking, finding the braking point properly…When I say I was going hard, trust me, I wasn’t playing lol

Both the instructor and I felt that I was ready for the test and he gave me the thumbs up to proceed 🙂 Fun times right…

So test day is here, I wake up in the morning fully psyched up, pumped and rearing to go.

I get to the test centre, fill out all the paper work (still pumped up and rearing to go) get into the car, start the engine and BAM!


If your heart and mind is racing as fast as he is, then you my friend may want to slow down lol

If your heart and mind is racing as fast as he is, then you my friend may want to slow down lol

Left turns become right turns, 3 point checks become something you’ve never heard of, my heart starts racing quicker than Usain Bolt at the Olympics lol…I became a right mess.

It’s safe to say I failed that day…

I think you fail if you get more than 10 minors mark downs and 1 serious mark down…

Well my friends, I must of received something like 20 minor mark downs and 5 serious mark downs LOL

Maybe that’s exaggerating, but it was pretty bad though.

Anyway, it was back to the drawing board and I continued on with more lessons (and more money). I continued grinding until the driving   instructor gave me the thumbs up again.

So I’m back at the test centre 2nd time round, this time with much less anxiety and feeling a lot more confident.

I know I made a few hiccup during the test but still felt I had done OK…


I failed again – But 2nd time round it hurt much more….

I wanted my independence to drive myself. Taking bus and going to college at the time was a long and costly journey for me and I calculated that it would work out cheaper for me to drive their back an fourth everyday…

On top of that, I had built up my expectations on passing and people around me helped add fuel to my expectations…

You see, I had my 1st car at 17 and I use to drive around with my parents once I was test ready. For some last minute practice. I’d have friends or family members in the car at the time who would also agree I was a good driver, so you can imagine my ego and confidence was running in over drive.

At the test centre after hearing the bad news, I met another driving instructor from the AA who asked what I failed on. I told him and he said:

“Sometimes nerves just get the better of you – It doesn’t mean that you’re not ready, it just means that you need to relax and believe in yourself some more”

My Dad was around and we both agreed that it was about time I switched driving instructors and who better than Mr “AA”  aka Mr “Guru” lol .So I exchanged details with Mr “AA” and I thought to myself at the time:

“This is it – 3rd time lucky and this guy seems pretty cool”.

So back to the lab (more money) and I’m fully in Rocky Baboa mode at this point. I refused to loose. I was a pretty good driver already, so we would just go through maneuverers and drive around round-abouts which was my weak point at the time.

My problem for not passing then was that I allowed nerves and anxiety to consume me…

But I continued fighting on and booked up for my 3rd and what I thought was going to be my final test, but would you believe I failed AGAIN…

I cried when I got home and I’m sure I had a few shots of vodka…

My soul was crushed guys. I was hurting and I was hurting real bad. Being 17 at the time, I saw myself as a failure…I was about ready to throw in the towel. I failed for something stupid like indicating too early. Even the instructor agreed that it wasn’t fair and should of been marked down as a minor rather a serious, but o well, it was what it was…

No more lessons were needed –  It was just a case of getting another test booked in as soon as possible and getting that green card upgraded to a pinkie (provisional license to full license)

I booked for my fourth test and I can’t remember exactly what had happened but I failed again…THAT WAS IT! I’m done for!

The fear of failure

The fear of failure

I was a naughty boy and started driving behind my parent’s back. I had enough of sentences starting with:

“I’m sorry to say” OR

“Unfortunately” OR

“On this occasion I’m”

I was threw with it…

I allowed my frustration and pain to consume me and lead me to act irresponsibly…

At 17 I wasn’t a man, but I was fully aware of what I was doing…I was driving illegally…

My conscience kicked in and tried to help me to do the right thing but my pain was stronger than my conscience at the time and I continued driving…

One day reality kicked and I said to myself:

“Dave…Driving illegally makes you a failure even though you get the freedom of driving, you do know that don’t you –  But by taking your test, even if you don’t pass, that doesn’t make you a failure because your facing your fear of failing” Woah…

When I talk to myself like that I really don’t feel like it’s me talking to me lol but anyway…

I went for my 5th test and BOOM – I passed…

For those who watch Family Guy, I felt like Stewie when he does the happy dance lol

For those who watch Family Guy, I felt like Stewie when he does the happy dance lol

For 7 years I’ve kept this story confidential for fear of others judging me but after facing my fears and stepping on stage this year, not once, but twice, I’ve learn t to let go of the emotional baggage that comes along with caring what others think about you. Through sharing this story with you, I’ve let go of another layer of emotional baggage that I’ve been carrying around for so long.

I can’t tell people to “Not care what others think about them” and be the same one to sit here not living life through my own words. Don’t get me wrong, to an extent we will always have a care to some degree, but it’s letting go of that care emotionally and not letting it affect your day to day life.

People don’t face their fears due to the the fear of a failure itself. It’s like that movie Inception with Leonardo Di Caprio when they was in a dream within a dream, only this time your trapped in a fear within a fear…Now that’s deep!


The moral of the overall story if you hadn’t guessed it already is NEVER GIVE UP! NEVER MAKE GIVING UP AN OPTION! NEVER GIVE UP ON GIVING UP (THIS ONLY APPLIES TO BAD HABBITS)

Through giving up, the option of failure becomes your only option…

You give birth to failure! You and only you! Why give birth to such an option?

Life isn’t hard…We make it hard. We as humans complicate things unnecessarily. I’ve learn’t a lot this year and will share everything I’ve learn t with you if I feel it will benefit you in some way.

Now I have to read all this back and spell check it and hope the punctuation is OK LOL.

Do forgive me for the spelling mistakes and punctuation. I hope you feel the energy behind the message and the LOVE that I am sending out to you all.

The quote that based today’s Quote of the Week is from my man:

Thomas A Edison and yours truly


It feels good to be back baby…

Making my dreams a reality by never giving up - Failure is not an option for me or YOU!

Making my dreams a reality by never giving up – Failure is not an option for me or for YOU!

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What’s good people,

I hope everyone’s well.

I first want to say a massive thank you to everyone that’s reached out and supported me on my journey so far. From the start of the blog to the start of the body transformation in January, to start of this completion prep, it’s all been joyous experience and I’ve loved sharing every bit of it with you.


At the start of the year, I had intention whatsoever to compete and step on stage.

In fact, I had no intention of even dropping my bodyfat which was at the time sitting at around 20%. As most of you know, I dislocated my shoulder back in December and was out of the gym feeling sorry for myself.

The Christmas season was the perfect time to eat and make excuses. I went on the “See Food Diet 2.0” whereby you see it, you eat it LOL.

I ate anything and everything I wanted and at the time I was actually enjoying it.

You name it – Ice-cream, Hargandarz strawberry and cheese cake being my favourite 🙂

Mince pies, Chinese platters with the little duck rolls and that beautiful tasting peaking sauce 🙂

~Baileys, rum cake, jerk chicken~

Trust me, I was going for it hard LOL.

But a combination of no gym and the “See Food Diet 2.0” soon had a guy looking tubby around the waist and out of shape.

Still at this point I hadn’t thought to slow down until my gym put together this body transformation competition where you had 12 weeks to transform your body to the best of your abilty. I knew that by entering I would have the motivation to stop feeling sorry for myself and have a goal in place to work towards. Being goal orientated, I signed up and it was history…

Cut a long story short, I grinded hard and I won. Why do I tell you this?


Body Transformation – New Winner Poster

I tell you this because, around the time of winning the body transformation contest was around the time I first heard about the WBFF European  Chaapionships coming to the UK. I also had a holiday booked for July and knew that I was going to continue cutting to further my progress and bring through my abs a bit more.

That’s when the thought entered my head:

“David, why don’t you enter the show – You’ve always wanted to compete. Prove to yourself that you can do it. What bigger motivator do you need?”

But I left it at that, just a thought…

Weeks passed and it played on my mind. I’d check Facebook and see guy’s competing and/or getting ready for a show and my soul wanted a piece of the action and wouldn’t let me rest.

I mentioned it to a few people and more or less everyone said I should go for it.

The consensus was that I diet and train hard so why not just go for it.

“Full throttle, no looking back”

I knew that if I entered and told everyone that I was competing, there would be no going back.

I mean, how could there be any going back?

I would look like a fool. Even worst, a man that doesn’t keep his word. And I am a man of my words (Well I try LOL)

After self doubt, self talk and self analysis – I registered for the show. £190 was paid to enter and the word was out:

“David is competing on the 9th November at the Indigo2 at the WBFF Show”

More self doubt enters and self talk begins:

“Snap – I’ve done it? I can’t do this! What was I thinking? What am I thinking? I’m not cut out for this. Maybe I can fly to America and everyone will forget if I pull out…”

That’s where the journey begun and it was time to get serious…


The Prep

Firstly, for those who don’t know – In the bodybuiding/fitness game, when competitors are getting ready for a show, they go through a process called a “prep” wherby the undergo a strict training & eating regime for a number of weeks to bring their physique close perfection. This usually involves weeks of no chocolate, sweets, cakes, crisp, alcohol and all of lifes little treasures. You basically deprive yourself of the things you cheekiliy love to eat in order to look perfect for that special day LOL. Yes, I too ask why I do it sometimes HA.

Anyhoo, a competion prep can last any where between 12-20 weeks to even a year depending on the competiotors physique, the show they’re entering and a number of different factors.

My competition prep was a continuation from the body transformation in January at the start of this year. So I’ve basically been dieting since January…

Don’t worry, I plan to go on the “See Food Diet 3.0” real soon LOL – Only joking. That would be some Man vs Food type of eating going on over here I tell you LOL.

Anyway, where was I…


It was time to bring my A game like never before. I knew that I was going to be stepping on stage with some of Europe’s finest athletes. I knew that I had to go harder than ever before. In my mind, I knew that if I was going to even stand a chance, I’d have to get uncomforatable, real uncomfortable.

“I’ve have to step out my comfort zone”


In a short number of weeks I’d have to learn how to pose like a pro, learn to model a suit on the cat walk, learn how to tense my whole body and look as if it’s even close to comfortable, learn to smile whilst not looking awrward and have the confidence to step out in front of 1800 people in nothing but my yellow underwear and my afro…

” No tuning back now Davey boy”


This competion was more than than coming first place for me. I mean, don’t get me wrong, I wasn’t training for 2nd place or anything like that LOL – But on a deeper level though, I was facing some real demons…Let me explain.

As I posted on Facebook last week – Around some time back in 2008 I used to do a bit of acting. I was going to this drama group and we had a production coming on. ON the morning of the show, I allowed fear and aniexty to consume me and pulled out of the show. I let everyone down including myself.  I didn’t even call to say I wasn’t turning up. Even worst, I was starting the show…

I’ve lived with that demon since 2008 but have now forgiven myself for that sutuation and learnt from the experience.

But within that still was the underlying fear of stepping in front of people on a stage like setting.

Where did this fear come from I’ve always asked myself. I’ve never been a shy person and I like to think that I’m confident. So what was up??? I have some digging to do…

Little did I know that the 08 stage incident would lead to face my fears 5 years later stepping in front of a MUCH larger audience and a more intense setting. It was divine intention that I went down the path of what I thought was failure and to have the ability to share my story with you today.

This is my why I am able to open heartedly make a statement such as:

“Everything happens for a reason” – and actually aceept it as my personal truth. Because that’ is all my life has ever been. Going through experiences and learning from them.

That is all life is:

“Going through experiences – Finding the joy in them – Learning from them and becoming a better person while helping others” –

That is the philosophy that I have found truth in and I invite you to explore my truth.

On my journey preparing for this show I have learnt so much about my body.

Where to begin?

Flexibility – I never realised how tight I was in certain areas of my body until trying to hit some stage poses. My whole body was/is tight and is currently something I’m working on.

In life everything is balance. Bodybuilding shortens the muscle. It makes sense to then to an activity which focuses on stretching the muscle; such as Yoga.

Through my awareness about my flexibility, I can now help others by educating them on the importance of stretching and taking more care of their bodies. Like I posted a few weeks back, whether you train or not, stretching is a vital way to help alleviate tension and tightness within the body which can lead to bad posture, head aches and even depression – Don’t believe me though, go research!

Along my journey I have met so many great people. From going to the posing camp and meeting with first timers like myself to being back stage with amateurs and veterans in the game.

Me and some athletes before stepping on stage. What great guys.

Me and some athletes before stepping on stage. What great guys.

Inspiring people – I never EVER thought of myself as an inspiration to other people. I’ve always been hunble and modest, so to hear people call me an inspiration or say that I’ve helped them in some way or over come this or that – It still amazes me to this very day and I believe it will continue to do so.

I think the reason why people find my story so inspiring is because I’ve shared my true feelings with you all from day one. I’ve posted my goals and dreams and followed through to see them come through. I’ve shared my set backs and heart aches and through doing this I believe people see that we’re not so different. In fact, where all the same.

By recognising this, you recognise that if I can do it, SO CAN YOU…

I live my dreams so you can live yours. Why do I say this?

Because, people talk to me about their goals and aspirations as if it could never happen in this life time and it upsets me because if only they knew that they could live the life they wanted and manifest their dreams in this current reality by applying themselves.

I don’t want to get too off track here, but what I am trying to say is that:


Do what exactly?

Do what ever it is you want to do provding your willing to work at it and give it whatever it takes. Knowing that by applying some basic principles over a period of time that it is yours for the taking.

~I’m living my dreams – Literally~

Whilst back stage I was surrounded by the most beautiful females in bikini’s. I felt like I had made it LMAO.

I stepped on stage and had girl’s screaming my name – Girls that I never even knew. I felt famous.

I exceeded my dreams!

Napoleon Hill taught us:

“What the mind can conceive, the mind can achieve”

The guy wasn’t lying – I visualised being on stage and doing my thing and I manifested that very same exact thought here on this physical plane. Remember, you and I aren’t so different…

I feel like I’ve started something new here. I don’t know what yet exactly, but my 6th sense/intuition which is pretty strong right now is feeling pretty darn good 😀


Stage Time

I forgot my routine!

The bright lights! Thousand’s of people! The judges! The camera’s! Me! My afro! And time to rock the show!

It’s funny because my nerves transformed into impulses of excitement at the very moment I stepped out on stage – My mind went blank that’s all LOL.

I somehow managed to strike all my poses just before hitting them though and it went down very well 😀

I didn’t place 10 but when I left I had my whole family telling me I done then proud, so that made me feel good.

The Training & Diet

Although I maintained clean eating throughout the prep, at 10 weeks out from the show I increased my carbohydrates as to ensure I didn’t look to small on the stage. It worked! I wasn’t the biggest guy there but I sure held my own.

An example of what I ate day to day would look as follows:

Wake – Black Cofee

Gym – AM Cardio 30 -45 mins

Meal 1 – Protein Shake (40g) & Oats (55g)

Meal 2 – Turkey Breast (150g) & Brown Rice (100g)

Gym – Y3T (Google this training method – I will get into it another time)

Meal 3 – Turkey Breast (150g) & Brown Rice (50g) Broccoli

Meal 4 – Turkey Breast (150g) & Sweet Potatoe (50g) Broccoli

Meal 5 – Turkey Breast (150g) & Brown Rice (50g)

Meal 6/Bed – Protein Shake (40g) & Tbsp Coconut Oil (Slow digesting fats – Another topic)


M- Arms/PM Cardio

T – Hamstrings

W -Back & Shoulders/PM Cardio

T- Rest

F- Chest/ PM Cardio

S – Quads

S- Rest

Abs were trained everyday, but the ab routine is so sacred I’m not sure I’m ready to give it out just yet LOL. For actual exercises performed, send me a an email and I’ll gladly share it with you.

Tips for First Times

  1. Prepare your mind for the journey. Prepare with what resources you have and you have won half the battle
  2. Don’t be to hard on yourself
  3. Stick to your diet and keep strong – Times of weakness will be upon you. But as step one states, be prepared for what will and may come.
  4. Enjoy it – The process of training & dieting, to being on stage to the aftermath, feedback and what feels like a little fame.
  5. Never compare yourself to other competitors. I could write a post on this subject alone. Whether you compete or not, never compare yourself to others! Remember, you are your own competitor. Compete against yourself to be the best and to do better than yesterday.
  6. Look at the bigger picture – It is all a learning process. The learning of self, your weaknesses and strengths.
  7. Sportsman ship – Never be a lousy looser. Be happy for the next man and the hard work he/she put in. For when you are in their position, you would not want that hate and negativity directed your way.
  8. Be critical of yourself – Being hard on yourself and being critical are two separate entities. Being critical for example is knowing what weak areas you need to work on. Being hard is self talk along the lines of “If only I had trained my abs harder and not been so lazy”
  9. Tell the world your competing – Share with the world that you’re going to show of all your hard work on stage… Unless you want to leave it a surprise of course 😉
  10. Practice posing and tensing like there is no tomorrow. Practice like no ones business. (Ladies, I’m not sure if you have to worry about the tensing part here LOL)

And remember –  It’s all one big game to be enjoyed.


I am a winner.


Number One Baby

From what has come from all this, I may not have been awarded a trophy for first place, or walked away with a PRO card but at heart, I genuinely feel like a winner.

I’m accepting the hard work that I’ve put in and the life’s that I’ve touched – I am finally accepting it.

What does being a winner even mean anyway – Is it simply just a state of mind?

I say go for it – Go for what?


Write it down on a piece of paper, stick it on your wall, look at it everyday and just go for it. No talking, no procrastinating, no thinking, no blinking. Just go for it.

I feel like I could type forever – It’s like me not blogging from my heart for a while makes me realise just how much I love it.

Whether you read the whole blog, just read the tips, or stared over the pics lol – I appreciate you being here.


2014 is around the corner and it’s only right we step our game up and take things to the next level. Stick with me and we can all reach that next level together. WHY?


David Richards


We just getting started baby.


UPDATE – 17/11/13 – I was waiting for my pictures and they have finally come through 😀

Sorry for the delay guys. I’ve wrote the post but I’m not 100% happy with it. I shall have the complete write up ready for the 16/11/13 (tomorrow)

Thank you for your patience.

David Richards



This is the day I decided to make that change


Put your mind to it and you too can do it – Make it happen

Morning folks,

1 day to go until show time 😀

I didn’t think I would be this excited. My nerves of the unknown have somehow changed into feelings and emotions of joy. The way I look at it now is, I’ve gone hard in the gym since January and cleaned up my diet majorly.

It’s all about showing people the hard work you went through when you go up there.

The 5.30 am gym sessions when you was tired and wanted to sleep and it was still pitch black and cold outside with the stars still waiting to greet you.

The money spent on turkey breast and then the time preparing your meals so you stuck it out with your diet without excuses.

The twice a day gym sessions when you really wanted to go home and chill out with the fam.

For the people that said you couldn’t do it because your back isn’t big enough, or you don’t have the lower 2 bottom abs.

For the people that continuously show love and support.

It’s not even just about stepping on stage anymore, it’s now deeper than that.

I am facing my fears and letting go of emotional baggage. Through facing my fears, others to will face theirs to.

A lot of you don’t know, but I use to do a little acting back in the day and cut a long story short, I backed out of a performance due to fears and anxiety. This saturday I will be facing those little demons once again and letting go of them forever – I will prove to myself that I can do it.

I can’t tell you fears are like an illusion and that they don’t exist and then be the same one to fear stepping up. I have to lead by example and will do so proudly.

Face your demons and let go of anything holding you back.

People don’t see the graft of what goes on in regards to building a aesthetic physique, but hopefully through my continuous post throughout the year you see that it is possible providing you keep focused at the goal in hand.

I will continue to uplift, motivate and inspire where I can. Without you guys, there would be no Dee’s Fitness, so thank you 😀

Now let’s go rock this photo shoot like never before.

Making it happen baby, making it happen!

P.S Tickets are still available but selling fast – WBFF UK Show

European Fitness and Model Spectacular – London UK – November 9

Venue Address: Indigo2 at the 02 center

Peninsula Square

Millennium Way



Tickets- On Sale now at  get your tickets today for the most Spectacular show in Fitness and Modelling

indigO2 ticket hotline 08448560202

See Tickets:


Hey folks,

How is everyone doing? I hope you’re all well.

2 weeks left until my fitness/bodybuilding competition at the WBFF European Championships taking place on November 9th 2013.

You may find that the show is titled as:  European Fitness and Model Spectacular – London UK – November 9 – I can confirm to you all that this is the same show.

The last few weeks have been a real learning experience for me. What do I mean exactly?

Well, I’ve learnt that I need to improve on my breathing for one. Through sports massages, yoga and stretching, I’ve learnt how tight my body has become over the last few years through bodybuilding and a lack of work on my flexibility. I’ve drastically changed my physique through nutrition and different methods of training  that I’m not used to and it’s made me really think about how amazing our bodies are and how we can change them with just a thought and some persistent work.

It’s almost as if I was suppose to do this show to become more in tune with my body and help others become more in tune with their body.

I’m 4 weeks into my holistic massage course and the amount of knowledge I’ve learnt already is amazing. I have a burning desire to share with you all what I am learning as I know it will benefit you.

I posted the below on my Facebook page and want to share it with you all….


Sometimes I sit back and ask myself:

“David, why do you endure all this pain in gym and eat clean all the time, you should be out there with all the other young people your age partying and boozing”

Then my higher self kicks in and say’s:

“David, through consistent training and clean eating you have learnt the basic principles to make one successful in this life time – Discipline, Persistence, Will power, Determination and the hunger to keep going even when it feels like you aren’t hungry no more”

Within that though, I have learnt balance – The balance between enjoying life and not letting fitness take over.

Through accomplishing my goals, dreams and aspirations I will also show others that they too can accomplish whatever it is they want from life.

It doesn’t take hard work, it takes smart work. The moment you call something hard your subconscious mind kicks in and everything you’ve ever associated with hard in this life time will boot up (as if it is a program on auto pilot)

This is why you need to be careful with the words you use down to the thoughts you think!

Like I always say though, never believe the information I give you – Go out and research it so you can find the truth within what I’m saying for yourselves!

The start of something new…



Today I’m was just throwing some random thoughts out there and letting you into my crazy world.

I’ve been blogging for over a year now and it’s lead me to want to write a book. I never knew I had writer skills to be fair and the blog started as just a random website to people now emailing me for advice or telling me thank you for a blog I’ve written. Truth be told, that’s strange to me or weird in a way as I never knew I had it in me.

What’s happened recently is, I’ve been searching into what life is about, why we are here as humans and trying to find out who I am as an individual – Search and you shall find right…Well, I have been searching and let’s just say that at the age of 24 I have found my life’s purpose and I now I feel I have it in me to help other find theirs.

Life isn’t all about the materials goods but living in the western world you would think that is the case!

I haven’t even got started with the things I want to share with you guys on this blog, but life has happened and my priorities have needed adjusting –  But stick with me as I may be able to help you in someway, shape or form and if I do that, then I am living my true life’s purpose…

You are all light…It’s time we took our light and shined it upon all the darkness and negativity around us in the world today.

Love, Peace and Blessings as always

David Richards



Hey guys,

I hope everyone is well. Just a quick message to let you all know that I’m still about and haven’t slipped of the blogging wagon 😀

I’m 7 weeks out from my fitness/bodybuilding competition @ the WBFF European Championships on November 9th and I have been prepping real hard for the show. On top of that I’m currently working on a few fitness projects, working full time and trying to squeeze in my regular clients – Yes I have a lot on at the moment. Due to this, I haven’t had the time to blog as much.

I start part time hours as of next week so I will have more time to direct my energy towards blogging 🙂

I felt I had to give you all a courtesy update as blogging is close to my heart and I realise that a lot of you look forward to the quotes of the week, the fitness post or even some of the metaphysical stuff that I tap into – Trust me when I say… I’m still here guys 😀

The picture above is a result of the training, eating and sleeping which has occurred over the past year –  and recently due to the comp I’ve had to step things up a tad (well a lot lol)

Please bare with me and thank you for taking your time to even read this.

I love you all and “I WILL” be back soon (sooner than you think) 😉


David Richards



Some guys that asked to take a picture with me whilst I was training on Holiday in Cyprus. (The 1st time that’s ever happened to me)

Hey guys,

After some request, I will be posting up the remainder of my journey to the WBFF European Champions which is taking place on November 9th 2013 @ the Greenwich o2 arena.

For those of you who don’t know, I have decided to compete against some of the best physiques in Europe to be crowned the Fitness model of 2013.

I’ve always wanted to compete after taking an interest in bodybuilding around 2008 when I first got into weight lifting and studying nutrition.

It takes serious discipline to get in competition shape as you have to get your body fat percentage as low as possible whilst maintaining muscle mass – Not an easy task. On top of this I won’t be using any steroids or external chemicals to help me get ready – Just food, gym and sleep – And a small supplement stack 🙂

I get asked a lot why I want to compete and I think the real underlying reason is that I want to prove to myself that I can actually do it.

It’s one thing saying you’re gonna compete someday and another thing actually doing it!

As I’ve said before, this will be my 1st time competing on stage so it’s all new to me.

I was practicing some posing last week and realised I have a lot of stuff to work on. I have to learn to:

Smile whilst posing (trying not to look awkward)

Learn to walk all sexy n stuff whilst maintaining a level of muscularity

Look good in some tight ass trunks (I have to get this booty tightened up LOL)

Portray character using my body alone

Breathe through my teeth (whilst smiling)

On top of this I’m in the gym at least 5-6 x a week getting my bodyfat down, smashing the weights, sleeping and eating as clean as possible (Nothing sweet for 90-100 days…Not fair as I love sweet stuff LOL)

Unlike my clients, with myself it is simply experimentation with a bit of hope. What do I mean by this?

Well, I am not following any specific diet or training program…I am simply experimenting over the next 85 days whereas with my clients I give them a structured programs to follow with slight room for flexibility.

I’m keeping things low carb at the moment but that can change at any time. My protein intake, fats and veg (fibre) are all balanced to maintain well being and sufficient energy.

I will post my supplement stack and finer detail in another post for those interested.

Today’s post was just me to sharing a few thoughts with you guys.

Over the next few weeks I will be watching videos with Ronnie Coleman, Kai Greene, Jay Cutler, Phil Heath, Arnold schwarzenegger, Dexter Jackson, Branch Warren, Eric Thomas, CT Fletcher just to name a few.

I know I have what it takes to win and be crowned the European champion. To be fair, in my head I’m a champion already as I put 100% in everything I do (well sometimes 99.9% LOL)

But in all seriousness, I’m also doing this to show people that they too can do whatever it is they want to do in life. You saw my body transformation this year after my shoulder dislocation and I will show you again what hard work, discipline, consistency, determination and will power can do to shape your life (or your body even)

WBFF, here we come…

Have a dream, make it a reality and live the best life ever.

Unconditional Love to you all

David 🙂

Hello Hello Hello,
How is everybody doing out there. I hope you’re all doing well and loving the brighter side of life 🙂
I’m currently 3 days into my 90 day diet leading up to the WBFF European championships so my carbs have dropped quite a bit but I’m looking forward to seeing how I can change my body again in 90 days (A separate post to come)
Other than that I’m all well. I’m trying to practice what I teach to others by getting as much as I can out of life everyday whilst I’m alive and this has led me on a direct route to happiness. You may want to try this route…
Anyways, let’s get into the good stuff and what you came here for. This weeks quote is:
“Always do your best. What you plant now, you will harvest later”
I’m a strong believer in this quote here. It totally makes sense to me in all aspects of my life now. The work that we put in today will pay off at some point down the line (Never try to figure out when though – this is key)
People easily get discouraged when they do something and don’t see instant results. We live in a society where everyone wants things to manifest instantly. I too can be like this sometimes and maybe even yourself or someone you know. I suppose it’s human nature.
It’s not a bad thing I guess but patience is essential if we want to strike the right balance between doing and receiving/seeing.
Once you understand the Law of patience and the Law of time, it becomes easier to identify when you’re not being patient and as a result causing yourself unnecessary stress and anxiety.
A perfect example of the time/patience principle is when looking at training/eating and seeing results.
How many times have you heard of or even come across yourself, someone who hasn’t stuck to clean eating/smart training. They quit half way through a new program because they haven’t learnt to exercise patience properly. I believe this happens  not due to laziness or lack of will power but the lack of education or knowledge even on preparing the mind. What do I mean by this?
You see, when you start a new program that last let’s say 12 weeks plus, you need to change your state of mind.
“Change starts from within”
It’s like going into a battle thinking happy thoughts…It doesn’t make sense does it. If someone is going into a battle, there state of mind should be geared towards war and all things related (well you think that would be the case anyway). The same applies to dieting/training or any other aspect of your life.
Metaphorically speaking, let’s say you start at point A in the alphabet and the goal you set was at point Z. Every clean meal you eat & every training session you complete with 100% effort you move up the alphabet getting closer to Z. Can you see that by remaining strong and sticking to the program you get closer and closer to Z every time even if you can’t see Z ahead of you.
Essentially what your doing here is planting your seed at point A and watering it everyday travelling up the alphabet until you get to point Z (reaching your goal).
Balance is needed between taking everyday as it comes (enjoying the journey) and seeing the bigger picture when you get disheartened half way through. EVERYTHING IS BALANCE.
So remember folks:
“Always do your best. What you plant now, you will harvest later”
Peace and Love to you all and may your harvest come to you in abundance.
Have a great week and don’t let no one stop you from smiling 🙂
David Richards
Quotes by:  Og Mandino/David Richards


Great news guys! I’ve decided to compete for the 1st time this year at the WBFF show, Nov 9th @ the Greenwich O2. I will be doing the fitness class and although it will be my first time competing, I am going for my Pro card.

After winning the body transformation at my gym, over 130 days of consistent clean eating, waking up at 5.30 am for gym sessions, training my butt off and talking to numerous people in and out of the gym, I believe in myself more than ever and know I have what it takes.

This is how I see it…The guys on the cover of the fitness magazines with sponsorship deals are no different to me. We are all human beings that went through the same process from embryo to foetus.

We all have to eat, breathe and sleep. They went through the process of hard work and dedication to get to where they are now and lord knows I can do the same.

Point being – If they can do it, so can I…We are no different!

The next 5 months are going to test me big time. There can no longer be “I’m not going to train calves today because I can’t be bothered” or “A few scoops of this Ice-cream won’t hurt” – NO! I am bringing my A game!

I have my work cut out – Why? Well there are a number of reasons. I have lagging body parts I need to work on and body fat I need to loose (on top of other things). HOWEVER, none of these will be used as an excuse, EVER!

I love challenging myself and coming out of my comfort. I love taking risk and not knowing what is at the other side.

I don’t have any coaches or trainers helping me and will be doing all the prep by myself (I think that we are our own best teachers anyway)

I will continue to post my meals, training sessions and supplementation as I know a lot of you find it both interesting and useful.

I’m not trying to be anyone else but myself. All I can do is share my knowledge and journey with you.

I have accepted that my purpose in life is to help others…PERIOD! Whether that be personal training, giving advice or just blogging every week, I feel good helping others.

Thank you to everyone who has supported me up to this point whether it be the likes, the shares, reading what I post, following my blog or just the feedback… it really does mean a lot to me!