Over 40 Bodybuilder of the Week: Alan Knapinski

Over 40 Bodybuilder of the Week: Alan Knapinski! - Pics and info and more!
  • Name: Alan Knapinski
  • Age: 44
  • Where: Greenfield, Wisconsin
  • Height: 5'9"
  • Weight: 190lbs-154lbs contest weight
  • Years Bodybuilding :30
  • Favorite Bodypart: Arms
  • Favorite Exercise: Bench press
  • Favorite Supplements: Amino tablets, Protein, Cell Mass

How Did You Get Started?

I was inspired by the older guys in our neighborhood. It seems when I see someone who is bigger or more cut than myself it fuels me to chase them and pass them without them even knowing if I'll ever seen them again.

Alan Knapinski
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What Workout Plan Worked Best For You?

To me, confusing the body works the best. But most of all staying consistent with no long lay offs.

arrow Off Season:

arrow Contest Prep:

  • Monday - Shoulders 16 sets
  • Tuesday - Legs 16 sets
  • Wednesday - Chest 16 sets
  • Thursday - Back 16 sets
  • Friday - Triceps 10 sets
  • Saturday - Off
  • Sunday - Deadlifts-Biceps 8 sets and 10 sets
  • Calf's-Abs - Monday-Wednesday-Friday
  • Cardio - every day excluding Sat 20 min very intense

What Nutrition Plan Has Worked Best For You?

Clean eating is so important. Protein and carbohydrate timing is crucial. Also, consuming 1.25 to 1.50 grams of protein per pound of bodyweight daily is a must.


I always have low glycemic carbohydrates prior to working out along with whey protein. The most important meal is as soon as I finish my work out. I consume 50 grams of carbohydrate powder with 50 grams of whey protein. Your body is hungry when you finish your work out and will absorb it quickly, The rest of my meals consist of foods such as chicken, tuna, lean beef, egg whites, sweet potatoes, oatmeal, bagels and flax oil. If I fall short of eating my protein requirement I will supplement the balance with whey protein.

During my diet phase I cycle my carbohydrates; three low days consuming 70 grams per day followed by three higher days consuming 200 plus grams. By doing this I keep my metabolism cranked up.

I always keep my protein between 200- 300 grams per day, eating most of those calories. This way I burn more calories digesting the protein unlike supplement powders. In addition, I will use green tea and coffee to rev things up even more. If you want to lose fat do not starve yourself. And shoot for 1.5-2 lbs weight loss per week. More than that and your muscles will disappear not grow. If time allows, add a cheat day every ten days. One meal, whatever you want!

What Supplements Have Given You The Greatest Gains?

Amino tablets and Protein. Recently I have noticed that increasing my protein has really improved my gains!

Alan Knapinski
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Why do you love Bodybuilding?

I love the results and stepping on stage knowing only a handful of people can take it to that level. I also love the health benefits. I really push myself and seem to be sweating up a storm while so many around me are in what seems like a daily rut. This is the part I love: pushing myself when I know I do not have too!

What Are Your Future Bodybuilding Plans?

I would love to compete again and totally wow all the judges. That is my current goal. And I will always compete drug free.

What One Tip Would You Give Other Bodybuilders?

Nutrition. So many bodybuilders workout very hard and do not spend enough time fueling their bodies. Bodybuilding.com has so many articles on nutrition there is no excuse to overlook it.

Alan Knapinski
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Who Are Your Favorite Bodybuilders?

Old school for me. Franco Columbo.