WNBF Pro Rich Knapps training log.

[Rich Knapp]

Originally Posted by BendtheBar

Good to see you back. Hadn't seen you on Facebook and thought maybe you skipped town.

Lots of family time this week.

[Rich Knapp]

9/20

Down to 163.2 this morning.

[kitarpyar]

1lb down in a day, that's neat.

I always find it interesting how the bodyweight changes. Cut calories, add cardio, do whatever you want and they seem to stay the same for a while. Then one day all of a sudden, BOOM! you are lighter by a couple of lbs.

[Rich Knapp]

Sep 20th

Body Weight = 163.2

Chest and Tri’s

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, non-fat milk shake.

w/o:

Bb 22 ½ deg. Decline Press
• Bar warm up
• 135 x 10
• 205 x 10
• 225 x 10
• 225 x 7

Bb 22 ½ deg. Incline Press
• 225 x 5
• 225 x F, due to Bench alignment
• 225 x 5
• 205 x 9
• 205 x 7

Tri Press Downs, straight bar over hand grip
• 55 x 15
• 60 x 12
• Cell Rush, LBA
• 60 x 15
• 60 x 20

[Rich Knapp]

Originally Posted by kitarpyar

1lb down in a day, that's neat.

I always find it interesting how the bodyweight changes. Cut calories, add cardio, do whatever you want and they seem to stay the same for a while. Then one day all of a sudden, BOOM! you are lighter by a couple of lbs.

all water and sodium, some fat.

[Rich Knapp]

Sep 21th

Bodyweight = 163.0 down 2.2 lbs. this week.

Back

Pre w/o: HMB, GlutaZorb, i-Rush
Intra w/o: BCAA’s, pure Baking cocoa, LBA, Cell Rush
Immediate Post w/o: HBM, GlutaZorb, NF Pro whey, spinach, non-fat milk, Karbolyn shake.

W/O:

Pull Ups
• 5 sets

Tri press down’s S.S. with Cable Bi curls
• 60 x 10/10
• 60 x 10/10
• 60 x 12/12
• 60 x 12/12
• 60 x 15/15

Cell Rush, LBA

Plate Side Delt Laterals
• 4 set

[Rich Knapp]

22rd off wights and re-feed day.
23rd bodyweight up to 165.4

Pro Natural Bodybuilder, competitive Power Lifter and 3D Muscle Journey coach.

[Rich Knapp]

Morning of Sep 24 update.

Well I did a re-feed on Saturday and had a family birthday party so it was hard to track my macro's. It may have slide into a cheat day category. Didn't even step on the scale Sunday morning. It isn't that I got stupid eating everything and anything, I just knew it wouldn't be normal jump in weight and Monday morning would be a more accurate weigh in.

Monday 24th, I'm 1 lb. lighter (164.4) than Monday 17th (165.4), so things are still on track.

My carb's have been lowered to 120g's.
So my macro's look like this:
185 pro, 120 carb, 41 fat.

With my pro and fat intake, with my carb's this low I am still taking in 1589 cals. For a able body this isn't much, but for me and being a wheelchair. This is a LOT, but at this point I'm cutting 1-2 lbs. a week.

My Pro Track 2008 shows a cal count of 1501. This comes from the factory/store, difference of miss labeled foods on there macro count. They round true cals DOWN, just to sell there product.
Another point on "a little here, and a little there" adding up.
Thats a 88 cal diffrence (if I counted cals not macro's) even for a person as anal as me.
So look at a person on a 3000 cal diet and just counts cals. That would be a 176 cal diffrence between what they thought they took in and truly what they took in.

The closer to a show I get, the less processed foods I eat so I know ALL my numbers are right on.

But I go by macro's anyways so the cal count being off is nothing to me.

Back when I first started my comeback in 2009 and I was bulking, that was my bulk cals.

[BendtheBar]

Inching close every day Rich.

[Rich Knapp]

Originally Posted by BendtheBar

Inching close every day Rich.

Before I know it I'll be rolling the stage again.