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Richard Jonathan

Vital Statistics Current
Height 6ft 4in (1.93m)
Weight 14st 9lb-15st 4lb
Body Fat 7-9%

By day, 21-year-old Jonathan Richards is a student in Belgium and part time Hollister model, by night, he's a bone fida gym goer determined to gain mass, stay lean and be the healthiest version of himself as possible.

He first began lifting weights around three years ago to help him process the death of his father; he was only 18 at the time. His Dad was a lifter and Jonathan saw it as a way to continue the tradition but soon he realised his training could be, and result in, so much more.

Richard Jonathan - Before & After

He became inspired by the likes of Calum Von Moger, and decided to take his training to the next level with the ambition to compete in fitness contests and win.

A recent Physique Of The Week Winner, Jonathan has never actually stepped onto the stage but is planning on doing so in the not too distant future at the Belgium Competition National IFBB in November.

With his steely determination to succeed, dedication to fitness and drive to be the very best – we've no doubt that Richard Jonathan is certainly one to watch…

Richard Jonathan

Training Plan

Monday: Back

  • Dumbbell Row
  • Barbell Row
  • Seated High Row
  • Straight Arm
  • Pull-down
  • Machine Pull-down
  • Deadlift (normal)

Tuesday: Chest

  • Bench Press
  • Dumbbell Press
  • Incline Dumbbell
  • Fly Vertical Bench Machine
  • Cable Fly

Wednesday: Rest

  • Rest Day

Thursday: Legs

  • Back Squat
  • Stiff-legged Deadlift
  • Barbell Lunge SMITH MACHINE
  • Lunges in SMITH MACHINE
  • Leg Extension
  • Seated Calf Extension

Friday: Arms

  • Dumbbell Curl
  • Barbell Curl
  • Concentration Curl
  • Dumbbell Preacher Curl
  • Bench Dips
  • Lying Triceps Extension (skull crusher)
  • Push Down

Saturday: Rest

  • Rest Day

Sunday: Rest

  • Rest Day

Interview with Richard Jonathan

Tell us about your fitness history…

From the moment I started lifting weights, I know this was the sport I wanted to succeed in. That first magical endorphin kick is reminder of how awesome lifting heavy weights really is.

But the first year, I trained wrong, so I started to educate myself in the areas of nutrition and training. From that point I started to notice some real gains.

It's not only the training that inspires me, but also things around being healthy and looking good. I recently started up a little project with a good friend, an apparel project, called CONQUERS. I think, if you look good when working out, you automatically feel better, which results in a better work out.

Congratulations are in order for your
recent POTW win but tell us what was your
reaction when you found out you'd taken
the title?

Richard Jonathan POTW

Stunned, I didn't expect to win. There were a lot of great physiques that week.

Where did you hear of Physique Of The
Week and what spurred you on
to enter it?

[I heard of it through] a Facebook ad and I was inspired to enter it because of the exposure, the prize, and the thrill.

So tell us, how long have you been training for and what motivated you to start?

I've been training for 3 years almost; it was basically a way to process my father's death. It was my way to let my grief go. He lifted also, so I'm kind of keeping the tradition going.

Have you ever done any competing or modelling before POTW?

Richadr Jonathan

Never did a competition but I am planning to do so soon. Modelling? No, but I am prepping for the Belgium Competition National IFBB, in November, (Body Classic).

Who has been your biggest workout motivation?

Calum Von Moger, the youngest/fittest bodybuilder I know. True legend. Guys like him make it easier to visualize my goals. Not only physical, but his mental state and view on things is inspiring!

Did you ever feel like you wanted to give up on your fitness journey? If so, how did you overcome this?

I always have dips in my journey, but quitters don't win… If I stopped training, I would have wasted 3 years of hard work and dedication.

I would be so ashamed of myself if I quit training. But that will never happen because I am never satisfied!

Don't turn yourself into a monk, be healthy but still enjoy living.

What advice would you give to those considering a transformation journey but don't know where to start?

Richard Jonathan

Don't turn yourself into a monk, be healthy but still enjoy living.

Be patient, switch up your routine. Try something new, something fresh. For example, when I get bored of my routine, I just switch into powerlift mode. Everyday clean & jerk, snatch, bench, deadlift, squat (front and back) just to shock my body. (And lifting heave weights is kind of badass!)

We have an on going debate at HQ about cardio –
do you think it's necessary or overrated?

Cardio is not a part of my routine, but I do my sets on a rapid time. So it feels like cardio. For people that really need to lose weight I would recommend it, but as HIIT.

How important is nutrition in maintaining your physique?

Nutrition is key. Learn to know what your body needs and how is reacts on different kinds of nutrition.

What three foods could you not live without and why?

Whole Foods
  1. Peanut Butter (addicted)
  2. Chicken breasts
  3. Pineapple

Do you use any supplements? If so, what do you use and why?

Yes, I use; whey protein for recovery, Casein for overnight recovery, and omega's and multi-vitamins. No steroids!


Do you think achieving a figure like yours is achievable without the use of supplements?

Richard Jonathan

I think it might, but it wouldn't be easy, that person would have to eat A LOT!

What is your overall training goal?

To be satisfied with my own physique and to be unique in the sport.

Where do you see yourself in 5 years?

I would see myself in the gym, helping other people with health issues.

Is there anything else you'd like to add?

I like to add that, whatever you do… don't bicep curl in the squat rack!

Muscle Food Final Thoughts

Every transformation story featured on Muscle Food outlines that a good diet and a good workout plan are essential to achieving the results you desire. All transformation stories, exercise routines and diet plans are provided by the customer and have not been checked by a nutritionist or doctor. Results may vary for different individuals.