Coach W Checking In!!
Hey teamRIPPED!!
How is everyone doing this week? I hope that the summer is giving you opportunities to be active, move around more, and show off the hard work you’ve been putting into your health and fitness — swimming, hiking, biking, running, etc.
I’m having a blast with our teamRIPPED BEASTS, doing the Body Beast workouts. I also committed to channel my inner Bradley Wiggins and do a century bike ride (100 miles) with my brother at the end of the summer (for those of you who haven’t heard of Bradley Wiggins, check the Tour de France standings LOL).
Anyways, it’s a bit of an odd combination — BEASTING UP with muscle building and yet working to improve my endurance cardio for the bike race, which should take 5- 5 1/2 hours of non-stop cardio to complete. I’m doing the Body Beast calendar, except that I’m doing 2 long rides each week (one in place of the legs day and one in place of the cardio day). Ideal? No. But suited to my personal goals and lots of fun? Absolutely! My goal is to make my health and fitness fit my lifestyle, not be a grind that limits me from doing other things I enjoy. So if I don’t maximize my muscle gains in this round of the BEAST due to my summer cycling stint, so be it. I’ll have another round in the fall to Beast up again should I choose! No worries!
For those of you who have been keeping up with my personal summer plans of adoption, that process is in full swing, so I’ll definitely keep you posted! We are so excited! What a glorious adventure we are on!
Next week I will dedicate a couple blogs to the full review of the Body Beast workouts, supplements, and my diet for it. So check back next week!
I also hope to soon get the final lab results for my dad, who recently completed the Ultimate Reset. I was so proud of him for going the full 21 days exactly by the book — not a bit of deviation from the nutrition and supplement plan! Way to go Dad! BTW my mom also did it with him, but I knew she had the willpower to do it so I wasn’t worried about her. My dad has the same sweet tooth that I do, so I knew it would be tough for him. He did it!
Check out the progress of David H., who has now completed over 200 days of hard core commitment. Can you believe he went from the day 1 pic to what you see now, with a 6 pack, in just over 6 months? AWESOME!! He is doing Body Beast with us in the teamRIPPED BEASTS!
Way to go David! It’s not where you start. It’s where you finish! Keep it up, everyone. No excuses!
And 2 favors that I ask:
1) If you like the hard work I put into writing my articles and videos, PLEASE help me out by sharing them. Click the share links below them and share them on FB, twitter, etc. It really helps me get more exposure and grow teamRIPPED!
2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, www.teamRIPPED.com, or by logging in to www.teambeachbody.com to do your shopping (If you buy from the plain beachbody site I get no credit). It helps with the amount of time I spend answering all your questions and helping you out. Thank you! I really appreciate it!
Keep bringing it and inspiring others to do the same gang!!
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Mike C, if they want to do the cleanse, have them do it as presented. They could add a little whey but the cleanse is pretty specific.
hey coach, what do u know about the shakelogy cleanse? is it ok? i was told about it from another coach.. and actually asked about it by someone i coach.. i read up , it seems ok... what do u think?
Mike, It is totally safe and ok. Here you go: http://teamripped.com/shakeology/shakeology-cleanse
Holy cow, David!! You don't even look like the same person! Awesome results!! I'll bet you feel amazing! : ) Nice work!!---Keep it up!
Hey coach! I twisted my left wrist a month ago and couldn't perform any bicep curls as it hurts a lot when i lift heavy weights.. I started doing hammer curls in place of bicep curls because it doesn't hurt at all doing hammer curls.. Does it work the bicep like bicep curls? I need some advice please! :-)
Vee, it will still hit the bicep. You will also be hitting your forearm. You can normally increase the weight a bit with hammer curls too.
Hey coach! First post and by the way I'm loving your site, like everyone else! Really packed with awesome info and motivation. I'm currently in my first P90X recovery week ( graduated from Insanity in May). Seeing results already! Nutrition to a tee....awesome! I do have a question. I'm leaving on vacation to the family cottage for 2 weeks and there will be our family of 5 plus three nieces and nephews plus grand parents in a pretty small space. My workouts in early am with weight days should be alright, but Insanity cardio days can't be done....no room and no love at 6 am from family.......So I'm planning on just jogging or biking for an hour instead....do you thing results will suffer if I do this or should I maybe try to do Kenpo instead during those 2 weeks? Thanks for everything and sorry about the long post everyone!
Pierre, a full hour of cardio should still allow your results to progress. Try doing some intervals in your jogging and biking to up the intensity. Short spurts (1 minute or so) of a hard pace returning to your steady pace. Kenpo would be a fine option for a couple of the days.
Hey coach, I'm following your 3000 cal diet and I was just wondering what serving size was your yogurt the p90x guide says 8oz which is equivalent to a 1 cup/16 tablespoons isn't it? This seems like alot of yogurt how may table spoons would you say your serving is thanks
Michael, those were the single serving size greek yogurts. They are a little over 5 oz.
Great results David! Hey coach and teamripped I just passed the physical requirements for my local city police and I owe it to the workouts and you guys for constant motivation. To everyone on the site and pushing through, thank you for being you, pushing play everyday and cheering each other on.
Hey Coach.. would you think this schedule could lead to over-training? Monday - A.M. Chest Back and Balance, P.M. - CrossFit Tuesday - A.M. Plyocide Wednesday - A.M. X2 Shoulders and Arms, P.M. CrossFit Thursday - A.M. X2 Yoga Friday - A.M. Legs and Back/Base and Back, P.M. CrossFit Saturday - A.M. Basketball/Insanity Pure Cardio Sunday - Rest/Foam Rolling
Brian, that could definitely lead to over-training. Why do you want two workouts a day? Seems like a whole lot of work!
Hey coach, i was wondering if you used worksheets for the P.A.P. workouts because its not included in the package. I found some great ones online but since there are little to no breaks in the complexes, i was wondering if i should use them. Thanks in advance!
Josh, no you are right. There is no time for worksheets. With the rep counts so set, just record your weights and how you did at the end of a complex.
Oh and nutrition wise i will be doing 1800,2400,3200 calories and fat shredder, energy booster and endurance maximizer for the percentages of protein carbs and fats.
Hey coach, After my round of P90X2 i was thinking about doing a P90X2/Insanity Hybrid. It would look like the P90X/Insanity Hybrid but all the stuff would be X2ed instead. So like if it was chest and back i would make it chest back and balance instead. Do you think its a good idea?
Sounds great Josh! Easy switch.
hi coach wayne and teamripped! I'm attending my friend's wedding in 6 weeks and want to get a "mini-round" in... here are the options I'm thinking: A) "mini" p90x2 - 2 weeks foundation, 2 strength, 2 performance B) p90x2 / asylum hybrid - 6 weeks strength phase with 2 asylum workouts per week (sub plyo/yoga) C) other also, should I go fat shred or energy boost? and should I go 2000 cals or 2400? I gotta make sure my suit fits right LOL what do you think? thanks!
Les, If you are going for maximum weight loss, stick to 2000 for the 6 weeks and including the Asylum cardio would be great! Get after it and have perfect nutrition!
How come teambeachbody does not have body beast listed as a product on the main website.
Carter, you can find it under programs in the TBB Shop section.
WOW! I'm surprised that you even know who Wiggins is...OR what a century is! I'm guessing it's because of your brother...I used to ride half-centuries every weekend before the fat set in. LOL! Never did a century--it's still on the Bucket List. BTW, I was hoping that Cadel Evans would do a repeat in the TdF, but Wiggins killed him in the Individual Time Trial.
Thanks Coach. Studies show that creatine levels dont change regardless if we take 3g, 5g, or 100g of creatine per day. But school studying and researching are completely different from actual physical results such as yourself so thats why I ask. Based on your appearence I would definitly take your advice over studying and research any day. Theres no such thing as a dumb question right? BTW heres another one lol...When I decide to start posting my pics (I would like to send you my day 1 and day 30 pic) how would I go about doing that? and how did you go about recording yourself working out? Did you record one workout of each per month or did you record yourself everyday? Thanks in advance coach and dont worry I got plenty more questions coming your way lol. Thanks for being there.
Dave, just send me pics to my email account. I just record footage as I need it. You can take it during actual workouts, or record other times just for the footage itself (set up moves you want to record).
Also, I meant to mention: WOW David! Great progress photos! Feel the pride:)
Hey Josh - be sure to tell your friend about the foam roller! It has improved my performance a lot! I had weak ankles that rolled easily, shin splints, and knee pain before starting my first round of P90X in Dec 2010, my ankles are much stronger now, and as long as I replace my shoes every 3 months I don't feel anything close to shin splints. I've completed 2 rounds of Insanity and mix it in to my hybrids regularly, and haven't had knee pain since I started using the foam roller in January to work on my calves and quads. It seems like keeping the supporting muscles limber by stretching and rolling them has taken care of my issues. There is hope! And like Wayne said - there will be less strain as the weight comes off! Best, Kimberly
Hi Coach and Team Ripped. Coach, Im still doing research on creatine supplements and I came across a pre/intra workout supplement called NOS Blast. It has 5 grams of creatine in it. Im starting to feel the effects of on eating 150 grams of carbs a day and am interested in NOS Blast because it will hype my energy levels up for my workout but is 5 grams of creatine beneficial? Or should I lean towards creapure? Thanks in advance David Smith LVN,CPT
Dave, If that pre/intra has 5g of creatine in it already, there wouldn't be any need to supplement with more. 5g of creatine monohydrate is a really standard dose. I think that will fit your needs well.
Coach thanks for Posting the pics of David H.... I am 6.2 210 right now and needed to see what my final results can be! I am bring it hard and eating your 1900 cal diet daily! And all the best with your adoption... god bless you and your fam and very special new addition!
Body Beast rocks! Great for future hybrids. Imagine Body Beast with 1 day Asylum2 and 1 day of Yoga. LOL! btw, Asylum 2 coming soon, no? If it comes out right after we all finish the Body Beast routine, the timing would be perfect, lean out to the max! YOOHOOOOOOO!!
Great thoughts on the hybrid Vivek. Yeah, Asylum 2 is scheduled to launch this fall, so the timing might be just right!
I wanna ripped like u!
Coach Wayne, I been doing insanity for the past month. I want to get the most out of my workouts. What's the best supplements to take, how many times a day...
Edwin, my #1 supplement is Shakeology. It is so densely packed with everything you need to run at 110%! I wouldn't trade it for anything and it is outrageously tasty!!
Curious Coach, do you take any caffeine? It sounds like you have a lot on your plate and I know you've mentioned about certain nights not getting your 7 hours of sleep. Does it ever wear on you so much that you need to supplement with caffeine?
Alex, the only caffeine I get is when I occasionally use a preworkout (E&E right now). Having just a healthy lifestyle keeps me going!
Coach, really great to hear things are moving forward with the adoption process. My mother-in-law adopted seven children, says it was the most reqrading thing she ever did. Really impacting children's lives that are in need of a family. Awesome! On another note, just want to say thanks for this great site. It has done me well over the past few weeks since I started P90X. Quick story, today I was at a meeting and seen several people that I have not seen in several weeks. After the meeting someone came up to me and asked if I was okay because I lost so much weight. I assured him I was and he went on to tell me he and a few others were wondering if I became a Vegan or was sick or something. He went on to encourage me to put some weight on. I chuckled and explained I was ok. On my ride home I must admit there were a few minutes where I actually started to question myself saying maybe I am losing too much weight..blah..blah..blah. then I remembered you mentioning this in one of your articles that we would come across these situations and at the end of the day we needed to basically block that out and continue on our journey. Thanks again for your insight and encouragement.
Thanks Shawn!
Hey Coach, Love what you said about making health and fitness fit your lifestyle. I feel the same way. Hate being a slave to the workouts or to a schedule. Easier to do in the winter for sure, but summer with so much to do outside, I look forward to having some flexibility and tossing in some outdoor excises that I really enjoy!
Hey coach, i was wondering if it is possible to get rid of bad/weak knees and ankles. My buddy is looking to start Insanity but has bad knees and ankles so i told him to do P90X first and modify as needed but he said he wants to do Insanity in the future so do you know any ways to do this. Thanks
Josh, that is good advice. Is he overweight? My knees got so much better when I lost the weight. If he goes through P90X and loses his fat, then Insanity will be much more of an option.
Good luck with that coach! It's also good to hear you are doing something other than the legs routine. I was about to email and ask your thoughts about susbtitutes. Specifically I was thinking of doing PlyoX or Vert Plyo instead of Build: Legs because my lower back begins to ache towards the end of the workout, but I didn't want to end up in the Excuse Zone haha! Beast is great though and I'm looking forward to Bulk Phase!
Brendan, make sure you lock out your back and have a straight back. If it starts to arch, lower the weight or drop it!
Great job David! Thanks for the extra push and motivation!
Way to go David.great job
That's awesome. I did a century called the tour de cure in June. It was around the Indianapolis motorspeedway. I completed it in 4 hours and 57 minutes. My goal was 5 hours. I love cycling! Good luck and go Wiggins!!!!
Great post Coach. I agree with your thoughts on Body Beast. I personally think it's going to be a great program to do hybrids in the future. It's got so much potential. And Sagi is awesome!
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coach, thanks very helpful, can they add whey to shake. they are in middle of p90x and still want to get protein intake.. or just follow as is.. they workout first thing in morning, so they will have energy for workout.. i may do it with them just to console,,, thanks
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