TEAM 3DMJ SPONSORED ATHLETE - RICHARD KNAPP Appleton, Wisconsin Richard's Introduction Interview With 3DMJ on January 15, 2010
RK: Well I was a tooth pick farm boy topping out at a little over 100lbs sopping wet. I worked at a foundry for a little while and got Carpel Tunnel Syndrome in both hands but had no operation to fix it. Because of this I went on to do paper mill work instead. Early in the 1990's I was diagnosed with M.S. My legs were always bent and I had lost the use of my right hand. I didn't have enough fat on me to take the shots, so I started eating healthy and lifting weights. I regained the use of my hand and my legs returned to normal. My co-workers talked me into competing in bodybuilding because I was doing so well. This is where the love of the sport started. Early in 2002 I tore my rotator cuff and that’s when they found a bone cyst in my right upper arm. I learned to work around it. Late in 2002 my left arm got caught in a paper re-winder and I was pulled in up to my shoulder before the machine was shut down. The doctor said the only thing that saved my arm was the extra muscle tissue from bodybuilding; he informed me that I was a 1 out of 100,000 case because I was able to keep the arm or even live. I ended up with nerve damage and because of that, along with my Cyst, they told me I had to stop lifting weights. In mid 2009 I hurt my back and walking became hard. They did a MRI and found 2 herniated disks, and degeneration and arthritis in my lower back. By fall, with this and the M.S., I was in a wheelchair 90% of the time. I found out about the wheelchair class in body building and told Tammy “I am going for it. I can use computer programs and notes to keep track of things.” We have notes posted all over the house to remind me of things because the M.S. affects my cognitive functions and memory. The memory issues are why I can't work anymore. I forget how to get to or from work, what I do for work, what time I have to work, etc, you get the point. I am like the lady from “50 first Dates” to a point, or as though I have the beginnings of Alzheimer’s. The one good thing is it won't progress any further. It’s kind of a joke with us; I even had to ask Tammy how to spell “at” one day. Thank goodness for spell check! So yeah, I have had a few things to work around. But it’s all good…I'm still rolling. 3DMJ: Tell us about your family and friends and how they have supported you in your natural bodybuilding endeavors. RK: My family and friends are very supportive and proud of me. My wife Tammy is a bodybuilder’s dream wife. She assists me in the gym as much as at home and does anything she can to help me further my progress 100% naturally. She also takes care of my tanning and color the day of the show so I can concentrate on other things. All of my family knows that being disabled I can't work for someone else. Because of this I made the move to make bodybuilding my full time job even though I am just an amateur. They all support me 100%. 3DMJ: How did you get started in natural bodybuilding? RK: I was talked into competing by co-workers in the spring of 1999, and fell in love with it at my first show in the fall of 1999. 3DMJ: Who or what has been your major influence in the sport of natural bodybuilding? RK: My main influence came from getting M.S. and not letting it beat me down. Next, I would have to say ALL the 100% natural and drug free Pros for their dedication and drive to get their cards. Chiseling out a high quality physique is a work of art, and to do it naturally is truly a feat to be proud of. My goal is to one day join their ranks and be respected as a pro and as an equal. 3DMJ: What are some of your highlights thus far in your natural bodybuilding career? RK: I would have to say my first competitive-run with 11 shows; placing top 3 in my class 10 times with 3 of them being first place finishes. My proudest moment was being called for 1st place in the light weights at the INBF 2002 WI State Championships and being in the finals and pose down with all the bigger monster-guys. 3DMJ: List your contest history. RK:
3DMJ: When did you get started with weight training? RK: Around 1995 or 96 to fight my M.S. 3DMJ: Describe your training style. RK: Well, I don't have a style per say. I guess if I had to give it a name it would be “listen to your body” style. I tend to compile of a bunch of styles and techniques together. After 2 years of logging everything about my health daily for the docs (for my MS), I have learned to listen to my body and notice changes very well. So I don't engrave anything in stone other than which days I work out, days that I train each body part, my nutrition and my preparation for shows. 3DMJ: Describe your current training split. RK: Day 1: Back, Traps & Rear Delts and Cardio Day 2: Chest, Obliques, and Cardio Day 3: Arms and the rest of my Shoulders. I do a 3 day on, 2 day off, rest and grow rotation. 3DMJ: Describe your nutrition. RK: I am very strict and hard on myself during show prep. I can spend up to 4 hours on my computer program just to get 1 meal plan set up in order to hit my macros right on the money. Then once it is set up there is no varying from the plan. Everything is weighed or counted out. To hit the macros 3DMJ set me up with for cutting, I took the foods I know my body reacts well with, and spent 3 hours of shuffling the servings and foods around till I hit the macros and calorie count right on the money. The re-feed took longer but I still got it right on for proteins and carbs, and I was only 1g over for fats and 5 calories under my total allotment. Everything right down to my supplements is calculated into this. My percentages are as follows: Regular cutting days: F=22% C=31% P=47% Re-feed days: F=17.29% C= 47.39% P= 35.31% 60% of my daily carbs are spread between pre and post work out meals. The other 40% is divided up throughout the rest of the day. On my off days and re-feed days my carbs pyramid down as the day passes. I also drink a gallon of water a day. Supplements include the following: “NOW” Whey Dutch Chocolate Protein powder, Creatine, and BCAAs. “Life Force” Multiple Energy Activator, “Spring Valley” V-E and Garlic, and a fiber powder mix. 3DMJ: Describe your cardio training. RK: Being in a wheelchair I have to be careful not to put pressure on my lower back, so I use a recumbent SciFit bike with hand peddles. 3DMJ: What are your goals in the sport of natural bodybuilding? RK: To get my Pro card in the WNBF and promote and help the Wheelchair class grow in the 100% Natural & drug free Body building world. 3DMJ: What would you change or do to improve the sport of natural bodybuilding? RK: I personally would love to see more wheelchair competitors. If there were more shows offering the class, wheelchair builders wouldn’t be forced to do other shows. 3DMJ: What did you feel like after hearing the news you were selected as TEAM 3DMJ’S sponsored athlete for the 2010 contest season? RK: Freaked out, stunned, in shock, and floored. It didn't sink in and feel real until we started the phone calls and getting things set up. To this day it still feels like a dream. 3DMJ: What do you feel TEAM 3DMJ brings to the table when it comes to contest preparation? RK: Their personal track records with attention to detail and results speak for themselves. 3DMJ: TEAM 3DMJ is based on having the dedication, desire and the discipline to build a great physique, as TEAM 3DMJ’s sponsored athlete, how do you fit that mold? RK: Boy I don't know how to answer this! I'm just me. If it takes 2-4 hours to shift servings and foods around for a meal plan, then that’s what I have to do, and I stick to it. If it is a work out day, then I have to do it and I don't just go through the motions. I fell in love with the sport and will do whatever it takes to be able to compete and be my best. I started out in the “Open Class” and now after 5 years off, I’m coming back in “Wheelchair Class”. I’ve had to learn and figure out a lot of new ways of doing things. I log, track and graph everything because if you don't know where you have been, how can you know where you are going? 3DMJ: We are very excited to be following along with you during your journey, what can we expect in the weeks ahead as you move forward with TEAM 3DMJ during your journey to the stage? RK: An unbelievable transformation. I WILL NOT LET THE TEAM OR OTHER WHEELCHAIR BODYBUILDERS DOWN! That is not an option. 3DMJ: Where do you see yourself in the next 5 years as a natural bodybuilder? RK: As a representative for 100% Natural Wheelchair Bodybuilders, and last but not least: a MONSTER on wheels! If WNBF pro status isn’t possible to achieve because there aren’t enough competitors in the wheelchair class, then I will be a very high ranked INBF competitor. I don’t know if I will be a part of Team 3DMJ after this season, but I will always be committed to the 3D attitude for life! How could I not with the support from the Team 3DMJ Coaches and Jason Bosak? Click here for more information on TEAM 3DMJ's coaching services. |
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