Protein … Again!
It’s time to talk about PROTEIN! Again! I write articles that answer the most common questions I get, and I get a lot of protein questions, so let me answer them for you here. I will answer the following common questions I get in the article below = *How much protein do I...
Beachbody Ultimate Rese...
Today the links went live on a new line of Beachbody Supplements, the “Beachbody Ultimate Reset”. I actually have an advanced copy of this product I was given by the corporate office early in order to try. However, I haven’t used it yet since I have been in my final...
How to Eat Out
Sure, it’s easy to stick to the nutrition plan as long as you are some sort of freak that cooks every meal and has nothing but time in the world, right? But some of us actually have LIVES and can’t spend 4 hours per day cooking, and we are on the run a lot and don’t...
My “Flex” D...
Those of you who are my friends on MyFitnessPal know everything I eat every day, but for those who have yet to get on the MFP wagon, I wanted to lay out what I’ve been doing for my nutrition plan during P90X2. (And for those of you who missed the article on MFP and how to hook up...
My Fitness Pal
Y’all know I talk about nutrition tracking ALL THE TIME — how important it is and what a huge difference it can make in your results. But it wasn’t until this past week that I finally dove into the world of My Fitness Pal. HOLY COW this thing is AWESOME! It’s...
Penny Pinching!
We are all on a budget. Some of us have tighter budgets than others. But we all have to think before we spend, whether it be on fitness, food, or anything else. After spending exactly 2 years (yes, Feb 27, 2010 was my DAY 1!!!) eating right and exercising, I’ve learned a few...
Nutrition / Supp Video
It’s been nearly a year and a half since I did my YouTube nutrition video and supplement video. While much has stayed the same, a few things have changed. I’ve streamlined some of my supplements, and learned which ones give me the most bang for my buck. I’ve played...
Nutrition Questions?
Protein? When, how much, what type? Carbs? What are good? Bad? How much? Fats? Good sources? Snacks? Ideas for on the go? Eating out? Tips to help me plan ahead? Should I eat before a workout? What and when? Which phase of the diet should I be on? When should I...
How to measure B.F. %
I’ve talked about how to measure body fat before, but it was a year ago and that article is so far lost in the archives by now that most don’t ever find it. So I want to be sure I update everyone on the importance of tracking body fat and the most reliable methods for doing...
Give a man a fish…...
We’ve all heard that old saying, “GIVE a man a fish, you feed him for a day. TEACH a man to fish, you feed him for a LIFETIME.” I firmly believe that, especially when it comes to living a healthy and fit lifestyle. My goal as your coach is NOT to make you dependent...
Getting Started Right
What’s the key to winning a 100 meter sprint? Getting out of the blocks fast! You have to know how to start so that you don’t find yourself behind the pack. That’s what I want for all of you who are part of teamRIPPED and attempting to begin your race to a healthy,...
X2 Guidebooks
I’ve really enjoyed going through the new P90X2 Fitness Guide and Nutrition Guide. They approach the workouts and nutrition from a different angle than what you might be familiar with after going through P90X or Insanity. With both of those programs, you were put into a very rigid...
Math Class :-)
If your car gets 20 miles per gallon and you drive 40 miles, how much gas do you need to keep your tank full? If you said 2 gallons, you are right! What if you only put in 1 gallon? You will be at a gasoline DEFICIT. And if you repeat that every day, what MUST be the result? You...
Silent Cheating
James P. is a new convert to the teamRIPPED way of thinking. He has been trying to get fit for nearly a year, but just recently found our website and started gleaning tips and advice from our articles. He made the switch to our team because he’s seen and experienced the...
Shakeology VS. ______
Are there any alternatives to Shakeology? I get asked that A LOT! And rightfully so, Shakeology is expensive and if there is an alternative that costs less, then go with the alternative, right? So, are there alternatives to Shakeology? Absolutely! There are MANY alternatives to...
Big Ripped / Small Ripp...
I have a few articles that I’ve written over the past couple years that I find myself referring people to over and over and over, because they address some of the most common questions I ever get. One is the “just do it” article when people ask about how to stay...
Trick or Treat??
It’s Halloween, All Hallow’s Eve, Reformation Day, Fall Festival Day, or whatever it is that you celebrate today. But no matter what persuasion you go with for today’s events, there is a common thread — JUNK FOOD! I find it very ironic that our culture has...
My Schedule
What’s a day like in the life of Coach Wayne? I’m a fitness rockstar, the face of teamRIPPED, and Beachbody legend. It’s a quasi-celebrity lifestyle, right?? (I hope you sense my sarcasm!!!) Well, I hate to disappoint you all, but NO! I’m a regular guy with...
Dialing it in!
What phase of the nutrition should I start with? When should I switch to the next phase? At 30 days? After 1 round? How many calories should I aim for? There are so many questions that come to a person’s mind when going through P90X about the nutrition, and they are GREAT...
Energy Balance
Folks looking to add mass need not worry about the issue of energy balance. You have the luxury of eating a ton of food to fuel your muscle building, and you get to enjoy all the energy you get from it. Folks at a maintenance level (like I have been for a while now) also don’t...
How to Build Muscle
Losing body fat doesn’t take rocket science. Most of us know how to do that — dialing in the nutrition to promote fat loss while preserving the muscle with exercise and resistance training). Losing body fat can happen fast in a person that is very overweight, so in someone...
The VEGAN challenge!!
I am a MEAT EATER! Just look at my sample diets. I’ve eaten meats probably just about every day my whole life. I love meat. I’ve spent most of my life drinking milk, eating eggs and cheese, devouring steaks, hamburgers, chicken, turkey, fish, and basically doing...
Maximizing Metabolism
Metabolism. What is it, how do we determine our metabolism, and how can we change it? These are all very important things to understand if we want to get a lean, healthy, fit body. And at teamRIPPED, we want to maximize our metabolism so that we can get maximum results! There are...
The “Portion Plan...
The P90X Nutrition Guide has a meal plan and a portion plan. For those who don’t like the specific meals spelled out in the nutrition guide (which is most of us!!) there is the handy dandy portion plan where we can eat what we choose but fit it into the little check-boxes so that...
Coach Cheats!
I’m nervous posting this article because I don’t want the first few lines to get misinterpreted, so promise me you’ll read the WHOLE thing!!! Guess what, Coach Wayne has a cheat meal every now and then. So does Mr. P90X, Josh Spencer. So does Tony Horton. Even...
R/R in Round 1
Some of you may have noticed that my 1900 calorie fat shredder diet does not show the Results / Recovery Formula. I get asked about it from time to time, so I just want to give some clarification on this. First, let me just fill you in on how I started this whole journey. I was a...
Shift Work
Our bodies work best when we can settle into a routine. Go to bed at the same time every day. Wake up at the same time every day. Eat at the same times every day. Workout at the same time every day. But life doesn’t always work out like that, does it! Some of those things...
Ups and Downs
I lost nearly 25 lbs. during my first month of P90X. I only lost another 8 lbs. the entire second month. And the final month I lost over 10 lbs again. Ironically, even though my month 2 weight loss was the slowest, I actually lost almost as much body fat during month 2 as I did in month 1...
Good Carbs/Bad Carbs
We hear so much about blood sugar these days, and what foods do to our blood sugar and insulin levels. What is a Glycemic Index? What does all of this mean? And what do we need to understand about it to help ourselves get healthy, stay healthy, and develop a lifestyle of making the...
Healthy on a budget
Eating healthy costs too much!! Right?? That’s the most common excuse I hear about why people can’t stick to the nutrition plan. They just can’t afford to buy all that “healthy food”. After all, a bag of chips IS cheaper than a container of blueberries....
“Smaller” i...
We have got to get past our obsession with the scale! Tony Horton says it in one of his 1-on-1′s (I can’t remember which one off the top of my head) = “We are so consumed with pills and potions and gadgets to make us SMALLER. That’s STUPID!”. And...
Stubborn Belly Fat
I hear it all the time — “Coach Wayne, I’ve lost a lot of body fat everywhere except the lower abs. What do I need to do to get rid of that stubborn belly fat?” They want the washboard abs! Believe me, we ALL want them. That’s what sells! 90% of those...
Road Warrior
I am fortunate in that my day job does not require me to travel all that often. When I do, it’s usually for a long weekend – 3 or 4 days at the most. And I always know the trip is coming well in advance and I can plan accordingly. What does planning accordingly mean? It...
Why Shakeology?
Why do you need Shakeology? I never want to come off like I’m a salesman, because I’m not. My goal is to help you get the results you want to get. Period. That’s your goal, so it should be my goal too. But it’s also no secret that I’ve used Shakeology...
Eating often
One of the most important lessons I learned as I went through my Round 1 transformation was the importance of properly timing my meals. It goes against our mindset to think that eating often will help us shed body fat — but it’s true! I have been doing P90X / Insanity for well...
Protein and fat loss
Many of you start with a goal of losing weight as part of your P90 / P90X / Insanity transformation. Did you know that one of the most important things to consider when losing weight is how to lose the body fat without also losing muscle. We all want the scale to go down, but if we are...
New Developments!
Beachbody just had the big annual “Summit” meeting this past weekend, and there were several exciting announcements that shape the direction the company is going over the next several months. I will elaborate on each of these areas as more info becomes available, but...
Body Fat vs. Bulk
For some, the goal is clear — Perhaps you are very overweight, and you know you have lots of body fat and body weight to lose. Simple! MISSION #1 is losing body fat. Or, perhaps you are a “hard-gainer” — rail thin and “scrawny”. Simple! MISSION...
Simple Plan
A few days ago, I posted the Hybrid workout routine I will be doing for Round 5. There is a lot of variety with the workouts and programs, so I am really looking forward to it. But I’ve also really been curious about changing my nutrition and supplementation approach in order to...
“Can I look like ...
Quite a narcissistic title of an article, huh!!?? Well, stay with me, because there’s a point to this …. I get a lot of YouTube comments on my transformation video that start with “Can I look like you?”. Usually, though, the sentence doesn’t end there. ...
How to Be Fat!
For those of you dying to know the secret formula for getting fat and staying fat, you are in luck! These are the top 10 ways to reach your obesity goals! I wish I’d come up with this list on my own, but I’m not that smart! I borrowed it from a very informative article...
Addiction!
How many of us would say to a recovering alcoholic, “Oh come on, a couple beers won’t hurt you. Drink up!” Probably none of us! We understand that what that person needs is encouragement, not temptation. In fact, we’d probably go out of our way to not drink...
Nutrition All-in-One
Some of you may be sick of hearing me talk about Nutrition by now, but it really is the most critical part to getting the results we are after. If you want average results, put in average effort on the nutrition. If you want AMAZING results, commit to the nutrition. Want to build...NEW – my X2 Results Video!
Wayne’s P90X Results Video
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