WNBF Pro Rich Knapps training log.

[Rich Knapp]

Aug 14th

Body Weight = 165.2

Chest and Tri’s, Db and body weight work.

Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint ReHab cream
Intra w/o: BCAA’s, pure cocoa, LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro whey, HMB’s, Karbolyn, GlutaZorb spinach, non-fat milk, blue berry shake.

w/o:

Db 22 ½ deg. Decline Press
• 75’s x 10
• 100’s x 10
• 100’s x 10

Db 22 ½ deg. Incline Press
• 85’s x 10
• 85’s x 10
• 80’s x 6

Cage Style (bench) Dips, Deep
• 20
• 20
• Cell Rush, LBA
• 35
• 40
• 45

Ab Crunches
• 2 sets of 50

[Rich Knapp]

Seen as I am just leaning down right now not officially cutting. I'm taking 2 days off cutting diet. Still not going crazy though and watching my macro's. Then starting again Mon or Tue after a body re-evaluation.

[kitarpyar]

what sort of macros are you trying to hit?

[Rich Knapp]

Originally Posted by kitarpyar

what sort of macros are you trying to hit?

A good balance for my body's liking at 2000 cals or less.

Around a 50% pro -30% carb-20% fat. Anything over 1200 cals without a good beating work out I'm on a bulk.

Dieting for a wheelchair person it totally different than a able body because legs burn 3X's more carbs than the arms, plus we are more sedentary.
I can't eat big meals and get away with it because it turns to fat way to easy. .

[BendtheBar]

Originally Posted by Rich Knapp

Seen as I am just leaning down right now not officially cutting. I'm taking 2 days off cutting diet. Still not going crazy though and watching my macro's. Then starting again Mon or Tue after a body re-evaluation.

Enjoy the food Rich.

[5kgLifter]

Originally Posted by Rich Knapp

A good balance for my body's liking at 2000 cals or less.

Around a 50% pro -30% carb-20% fat. Anything over 1200 cals without a good beating work out I'm on a bulk.

Dieting for a wheelchair person it totally different than a able body because legs burn 3X's more carbs than the arms, plus we are more sedentary.
I can't eat big meals and get away with it because it turns to fat way to easy. .

That's a pretty hefty intake considering some on the forum are overall bigger and take just over that which I can't get my head around since I easily consume 2,700 + a day and am smaller and female, in relation to the bigger guys.

Interesting info about the legs and carbs, do you use a specific source for the info?

[Rich Knapp]

Originally Posted by BendtheBar

Enjoy the food Rich.

Grilled out Angus Berger's yum.

Originally Posted by 5kgLifter

That's a pretty hefty intake considering some on the forum are overall bigger and take just over that which I can't get my head around since I easily consume 2,700 + a day and am smaller and female, in relation to the bigger guys.

Interesting info about the legs and carbs, do you use a specific source for the info?

First it boilers down to knowing what and when your body needs food and how it stores it taken it at that time.

A lot of wheelchair people get a belly or become over weight because of this. They eat like a able body and that just don't work. Even people like Steve and his sit down job burns more cals than me if he was the same size as me because he can walk 100% of the time.

Activity level and if you do cardio also makes a diffrence also.


I talk a lot with top level drug free BBers all the time. Interviews and mag articles you can't believe we all fib a little or they juice it up to make it interesting, but one on one when they know your asking for your own knowledge the true world comes out.

A log on every days meals and how it effected you. Analyze the data as much if not more than your workouts. If you do this every day or even week you can have it done by the time you are done eating breakfast.
If thats to much time to spend to be better then a hour on a workout plan is way way to much time to spend seen as 75% of building and getting bigger is nutrition.

The stuff I do isn't super anal. Its what every quality competitive bodybuilder does.

I'm not as great and dedicated as any other quality competitive bodybuilder.

[Rich Knapp]

Sep 17th

Had a relaxed cheet day Sat and was up to 166.6 Sunday morning.
I medded up and comp rebooted for a update and I didn't save my food in ProTrack so I had to fill it all back in and I messed up my macro's bad.
1935 cals and yes I gained weight.
148 pro
99 carb
102 fats
3981 mg sodium
1.5 gallons of water (extra sodium washed out, 2400mg's is my daily set point )

Sunday I was back to
1467 cals
pro 187g (2 g's over )
carb 104g (150 is the starting set point, doing my own style of carb cycling)(learned threw my logs not a book)
fat 40g ( 1 under)

Ill do this threw Tues or Wed. Then a small raise depending on the body check Tue.


Today (Monday morning) I'm back down to 165.4
I'll be doing a body analysis on Tue. morning.

[BendtheBar]

Originally Posted by Rich Knapp

The stuff I do isn't super anal. Its what every quality competitive bodybuilder does.

True. It just seems so amazingly dedicated to those of us who don't have to do it each day.

[Rich Knapp]

Originally Posted by BendtheBar

True. It just seems so amazingly dedicated to those of us who don't have to do it each day.