My Nutrition Philosophy

My P90X Round 1 Nutrition Philosophy This was one of my FIRST ever posts on teamRIPPED! It still holds true even until today. (This post is also linked permanently under “Coach W’s Tips” — My Nutrition) Bar far the most common questions I’ve had from people who saw my transformation are...

Weight loss: Weathering...

Weight loss! Wouldn’t it be nice if it was just a straight, linear process. Each day… bam -0.25#. That would be great! But it’s not the real world! I have the advice to get your mind right, you have to check out #3! Weight Loss Progress The fact of the matter is that...

Free Shakeology Samples

Shakeology is a product I’ve used EVERY DAY for well over 5 years now, and I absolutely can’t go without it!  There are a lot of products and supplements out there, but nothing as balanced and complete as Shakeology.  It gives you protein, healthy carbs, vitamins, minerals,...

Condiments and Fat Loss

Condiments can really improve a meal. You know this if it is the 16th time this month you’ve had 10 oz. of chicken breast and 2 cups of broccoli for dinner. Sometimes your meals need a little help, but what condiments can you use that won’t be detrimental to your diet or...

Food Addiction – ...

How many of us would say to a recovering alcoholic, “Oh come on, a couple beers won’t hurt you.  Drink up!”  Hopefully 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 in front of them. But...

Hit Your Protein Macro ...

Protein is by far the hardest macro for most people to hit once they start tracking. I get so many emails, messages, and comments about “Coach Wayne, how can I get more protein?” “I still have 100g of protein left today, what do I do?” First off, y’all are...

Listen To Your Body

“Listen to your body”.  Chances are, you’ve heard that phrase often if you’ve been working on a nutrition plan to reach your goals.  I even use that phrase myself when giving advice, but always with caution! What does it really mean?  I worry that far too often,...

Nutrition for the SUMME...

How did y’all like the look for the Summer BOD Challenge Hybrid? Made 1 tweak to fix and error, but it is ready to roll! Nutrition for the SUMMER BOD Challenge If I’ve said it once, I’ve said it 1,000 times  — NUTRITION IS THE KEY! The key to great results. The...

Mexican Meals for Fat L...

You might not know this about be, but I LOVE Mexican food! Before I made the decision to change my health and life, it was my go to downfall. Load up the queso and chips and LET’S EAT! Like almost all foods, there isn’t anything overtly “bad” about them. Their...

Plateaus

I get a lot of emails each day. I can often give you some feedback and even point you to a specific article on the topic you need. While I have quite extensive library of knowledge here in teamRIPPED, sometimes there are topics that come up that I don’t have a specific article on…...

Regrets and Recovering ...

What do you do the day after a weekend of failing your diet? How do you make it right again? Did you screw everything up? Should you just start over? Dealing with Diet Regret Let’s deal with this first. Regret and guilt are no fun. They can be really harmful and cause you to lose...

Family Fitness and Heal...

Everyone has family and friends that will play some sort of role in their transformation. It’s amazing to see how fitness cannot only transform a person but an entire family or community. Your hope may be to inspire others in your family but take it slowly and be considerate. Your...

How to Eat Out on a Die...

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...

Easy Foods for Weight L...

Easy foods for weight loss can be found all around you. Most are pretty common, ordinary foods. You don’t have to have a HUGE budget or be a professional chef to cook for weight loss. Easy Foods for Weight Loss Truth be told, this title is a little misleading. You know what foods...

Who are you fooling?

Who are you trying to fool?  Me?  Your friends?  Your family?  The people in our challenge groups? I just feel like there are some people that NEED to hear this today. Stop lying to yourself!  Yes, you heard me!  Stop lying to yourself! You may be thinking, “How am I lying to...

Focus on Fat Loss

Most of us want to lose fat at some point during our journey. When I started out, all I wanted to do was lose body fat and get ripped! Sure, I wanted to get stronger and maintain my muscle, but my main goal was fat loss! This time of year has me looking at fat loss again! I want to...

Diet Mistakes: Don̵...

Diet mistakes happen. I got to get this one out there…. like all mistakes in life, it’s often how you respond to those mistakes that makes all the difference. Diet Mistakes: Cheating on Your Plan First off, you control this one. So before you think you are going to get a pass...

Cheat Meals: Don’...

Cheat meals. Cheat days. How do these impact your results? Should you use them? Do they help at all? All good questions, and while not a direct YES or NO, there are clear answers. Cheat Meals and Cheat Days Let’s start off by defining what a “cheat meal” is. I define...

Crockpot Fajita Chicken

Crockpots are great tools for meal prep. Set them up in the morning before work and in 8 hours or so, you have an awesome meal! With protein being the main macro we struggle with getting enough of, here is a killer recipe for some Crockpot Chicken! Set these up early in the week (or even...

Traveling While Working...

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 means...

Protein and Fat Loss

Many of you start with a goal of losing weight as part of your P90X / Insanity / Body Beast / 21 Day Fix 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...

Body Types

Body types tend to get a lot of press. Special thanks to Allen for asking about this topic last week. I can’t believe I have never blogged on this. Sometimes as we set goals and seek to understand our situation, it helps if we can classify traits and characteristics so that we can...

The Secret to Being 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 from...

teamRIPPED’s Glos...

Have you ever read something on teamRIPPED and thought, “What the heck is he talking about? Is that another language?” I know from emailing with many of you, it’s easy for me to throw out terms and abbreviations you might be familiar with (yet!). Beachbody, P90X, Insanity, and...