WNBF Pro Rich Knapps training log.

[BendtheBar]

Originally Posted by Rich Knapp

Things are about to get crazzy people.

Fasten your seatbelt!

[Rich Knapp]

Well I told you all it was time to get real. So here it is, another step to detail and how bad you want something, or how much your goal means to you.

I have a un-official meeting with a exotic game meets store for possible sponsorship tonight.

If things work out or I like there shelve prices with no sponsorship.

You can have your chicken, you can have your beef, you can have your pork.

I'm going to bison, ostrich and my primary red meat will be kangaroo. I envy the Australian lifters for having such a great food source at hand with if you can see past "Skippy".



This will allow me to get the omega fats from a variety of places like nuts and such vrs. my fats in one food source devouring my daily fat intake macro's and types of fats uncontrolled.

[Rich Knapp]

Oct 24th

Body Weight: 158.6 this morning.
10 min’s. of band cardio = post weigh in, pre breakfast.

Chest – light day with the “Lift-A-Thon” on Saturday.

Pre w/o: AAEFX’s K-Otic, HMB, GlutaZorb, Joint ReHab Cream
Intra w/o: BCAA’s, AAEFX’s Cell Rush and LBA
Post w/o’s: AAEFX protein’s, Karbolyn spinach shake, Glutazorb, HMB

w/o: Power chest day, AAEFX’s Joint Rehab

22 ½ deg. Decline Bb Presses, brakes only long enough to change plates
• 135 x warm up
• 205 x 10, Like an idiot I read my board wrong and set the racks 1 hole to high, getting up and over the arm tabs wiped my back out on re-rack.
• 225 x 5
• 225 x 6

22 ½ deg. Incline Bb Presses, same brakes
• 135 x 10
• 185 x 10
• 225 x 5
• Cell Rush, LBA
• 225 x 4
• 225 x 2, narrow grip

NOTE* The bad re-rack screwed up my whole workout. Back is on fire. Pushed through and going to take it easy tonight.

[Rich Knapp]

I would like to welcome aboard my *NEW* sponsor All Things Jerky and thank them for there support. Time to eat some Bison and Kangaroo and lean out for April.



More than just jerky and snacks.

[Rich Knapp]

Red meat is red because the muscle fibres which make up the bulk of the meat contain a high content of myoglobin and mitochondria, which are coloured red. Myoglobin, a protein similar to haemoglobin in red blood cells, acts as a store for oxygen within the muscle fibres.

Mitochondria are organelles within cells which use oxygen to manufacture the compound ATP which supplies the energy for muscle contraction. The muscle fibres of white meat, by contrast, have a low content of myoglobin and mitochondria.


A little more indepth reading:

Animal muscle turns to meat after slaughtering. Meat is surrounded by a layer of connective tissues, consisting almost entirely protein collagen. Meat tissues are composed of three main factors, water, protein (connective tissue) and fat. Carbohydrate also appears in meat as it gives the browning effect of meat when cooked. Without this carbohydrate, the desirable flavor and appearance of browned meat would not be achieved.

Related Articles Major Grass-Fed Beef Producers in the United States Meat Industry Seeing red: A preference for poultry batters meat processing industry revenue Sausage-Makers Expand Their Market with Poultry, Vegetable and Gourmet Sausages Budapest Food And Drink

Meat are mainly referred as red or dark and white meat. Red or dark meat is mainly made up of muscles with fibers that are called slow fibers. These muscles are used for extended periods of activity, such as standing or walking and need a consistent energy source. The protein myoglobin stores oxygen in muscle cells, which use oxygen to extract the energy needed for constant activity. Myoglobin is a richly pigmented protein. The more myoglobin there is in the cells, the redder or darker, the meat is. Red meat is red because the muscle fibers that make up the bulk of the meat contain a high content of myoglobin, which are colored red. Myoglobin, a protein similar to hemoglobin in red blood cells, acts as a store for oxygen within the muscle fibers.

White meat is made up of muscles with fibers that are called fast fibers. Fast fibers muscles are used for quick bursts of activity, such as fleeing from danger. These muscles get energy from glycogen, which is also stored in the muscles. White meat as in fish has a translucent "glassy" quality when it is raw. Animal such as calf and pigs are also categorized as white meat. Veal meat is white because it is slaughtered after the calf been milk fed, approximately up to one year old. Pigs are lazy animal; they are not as active as cows, so their body contains more fat than any other animal. White meat is white because there is less usage in the muscle. Myoglobin content is low in these muscles. This is why chicken breast, pork and veal are slightly pink or white, before or after cooked. Fish is white because it lives in water and does not need to support its own body weight. Basically, there are no myoglobins in these muscles.

The difference between meat and fish muscle tissue is that there is no tough connective tissue between the muscles and bones.

Cows and pigs are both sources of dark meat, though pig is often called "the other white meat." Pigs muscles do contain myoglobin, but the concentration is not as heavy as it is in beef. Chickens have a mixture of both dark and white meat, and fish is mainly white meat. Chicken spend a lot of time walking around and standing. Their thigh and leg muscles are used constantly, so the meat from these parts is slightly darker than its breast. Since they rarely fly, and then only for very short distances, the meat that comes from the breast and wings is white. In contrast, wild birds such as ducks fly a lot; the meat from their breasts and wings is dark. Same goes with their legs, as they use them for swimming.

Cows spend a lot of time standing, walking and so their muscles are constantly being used. Therefore, beef has a fairly high concentration of myoglobin and is dark red. Pigs also can spend quite a bit of time standing and roaming around. The pink color of pork is due to myoglobin, but because the animals used for pork and veal are young and small, their muscles are less developed and do less work. Therefore, pigs and calf have a lower concentration of myoglobin in their muscles than cows. The only similarity between these four animals is that they are mammals on land. Fish float in water and do not need constant muscle energy to support their skeletons. Most fish meat is white, with some red meat around the fins and tail, which is used for swimming. The pink colored of some fish, such as wild salmon and trout, is due to astaxanthin, a naturally occurring pigment in the crustaceans they eat. Fish such as sharks and tuna has a dark or red flesh because it contains more myoglobin as they are fast swimmers and a
migratory fish.

Juiciness and tenderness are two very important factors when it comes to meat quality. Both factors are influenced by the cut of meat and how long the meat is cooked. The more a muscle is used, the stronger and therefore tougher, the cut of meat will be. In contrast, the longer meat is cooked, the more liquid it loses and the tougher it becomes. Factors that also influence tenderness and juiciness are: The animal's age at slaughter, the amount of fat and collagen (connective tissue) contained in particular cuts and to a small degree, brining.

Collagen is a long, stiff protein that is the most prevalent protein in mammals. It's made up of three separate molecules composed of amino acid chains, twisted around each other, something like the way fibers are twisted around each other to form a rope. This structure is what makes the collagen so strong; this strength is also what makes it more difficult to break down. The more collagen there is in a piece of meat, the tougher it is to cut and to chew. Skin is mostly collagen, as are the tendons that connect muscles to bones. For cuts that are high in collagen, cooking with methods that use slow, moist heat, such as stewing or braising, are the best. Collagen is soluble in water and when it is cooked slowly with moist heat, it becomes gelatin.

Collagen can be less tough by slicing up the meat into smaller pieces, which makes the fiber smaller and easier to break apart. Weight-bearing muscles and muscles that are constantly used contain higher amounts of collagen than muscles that aren't used for support or aren't used as frequently. Cows and pigs have higher amounts of collagen in the legs, chest, and rump. Pork is generally more tender than beef, because pigs are usually slaughtered at a younger age than cows and so their muscles are less developed and have less collagen than those of cows.

Fish muscles are quite different from those in mammals. Fish float in water and so don't need muscle to support their weight. Their muscle fiber are very short called myotomes and are held together by connective tissue called myocammata, which is much more delicate than collagen and breaks down much more easily when cooked. The only muscles that most fish use extensively are around the tail and fins (areas that aren't eaten as often by humans), which are used for constant cruising around in the water. Once caught, (dead) fish are stored in an ice room with standing temperature of 1-3°C.

Now you know the whats what and NOT just because "Joe Shmow does it." or "So and So said to."

Competitive bodybuilders eat a lot of chicken (for the high protein low sat fat) and they eat fich and take Omega 3 sups. in show prep but red meat once a week.
This is great. Time for next level and putting science to work.

Kangaroo is at this time to be known as the leanest meats in the world (even leaner than chicken but yet its a red meat), same and even a little higher protein than chicken and is full of Omega Fatty Acids.
Bison is red meat, super lean, protein same or higher than chicken and fatty acids to rival salmon.

"The reason I state same as or higher is because I don't want to commit to a number and have someone search the web them ripp my butt open for being off a gram or two. . There is a few diffrent exact numbers out there all depending on the source. Bison is a little more uniform compaired to the kangaroo nutrition stats."

Bison for sure, macro's very depending on if you list cooked or raw. Bison when you cook it you unlock the proteins and the protein macro is higher by a lot more than raw. So when looking at the macro's you have to know if its for cooked or raw.

So eating them you get the best of many worlds. Leaness of chicken, red meat effect like beef and plenty of Omega Fatty Acids like fish.
.

[Rich Knapp]

I have had my eye on earning, not winning but earning one of these since 1999 when I stepped on stage for the first time. (Able body back then). April 13, 2013 could be my day to shine. I will do my best to earn one for all of my sponsor:
All American EFX, Muscle and Brawn, TiLite Wheelchairs, 3D Muscle Journey, Iron Master, All Things Jerky, and my suport team: wonderfull wife Tammy, my family and fans, Sheik, Fitness Factory Outlet.

People will always expect a pro to say "I thank God". Its becoming as routine as a ".com" and is it truly from the heart or just for PR?

Yes, God makes it posable, Yes God puts the opportunity out there.
God only blesses and helps them that help themselves. Instead of saying "Bless be to God" and "Thank you God" It should be in all rights, "God did I use your gift to your satisfaction? "

Thanking God has become the sports industry's the equivalent of a politician kissing baby's.

[Rich Knapp]

Oct 25th was off weights and cardio. Bodyweight was 158.0

Oct 26th

Body weight: 158.2

Back, light ab

Pre w/o: AAEFX’s HBM, GlutaZorb and K-Otic, i-Rush, Karbolyn
Intra w/o: BCAA’s, Cell Rush, LBA
Post w/o: AAEFX’s NF-Pro protein, Karbolyn, pineapple, non-fat cottage cheese and spinach shake, AAEFX’s HBM.

w/o: power day but keeping above 5 rep range with control.

“V” Handle Pull Downs
• 95 x 10 – warm up
• 165 x 10
• 215 x 7
• 215 x 8
• 215 x 6

Single arm Lat Pull Downs (R/L)
• 95 x 8/8
• 95 x 8/8
• 95 x 9/9

Straight Bar Pull Downs, close chin up grip, saturation work, 10 sec. brakes
• 95 x 12
• 95 x 12
• 95 x 12
• Cell Rush, LBA
• 95 x 12
• 95 x 12

Weighted Ab Crunches
• 2 sets

Happy with it considering how my back felt yesterday.

[Rich Knapp]

Oct 27th

B/W = 159.0

Body weight creeping up a little since I went to the bison and kangaroo, but looking better and leaner the last few days. This is why bodybuilders say use the scale as a general guide but use a mirror as the primary feed back.

Chest Lift-A-Thon today. Re-Feed day today also.
================================================== ===

Oct 28th

Body Weight = 162.0 , Day after re-feed.

Chest and Tri

Pre w/o: K-Otic, HMB’s, i-Ruch 475, Joint ReHab cream
Intra w/o: BCAA’s, LBA, Cell Rush
Immediate Post w/o: AAEFX’s NF Pro whey, pineapple, cottage cheese, spinach shake. HMB’s, GlutaZorb

w/o: Light Chest (Chest Lift-A-Thon on 27th)

Bb 22 ½ deg. Decline Press
• 135 warm up
• 185 x 10
• 185 x 10

Bb 22 ½ deg. Incline Press
• 135 x 10
• 155 x 10
• 175 x 10

Tri Press Downs, Reverse grip
• 55 x 20
• 55 x 20
• 55 x 20
• 55 x 15
• Cell Rush, LBA
• 55 x 15
• 55 x 15
• 55 x 15

[Rich Knapp]

[Rich Knapp]

Slow cut, 23 weeks out from WNBF Drug Free Wheelchair Tournament of Champions Show and striations and muscle inserts coming out.