It’s me, Coach Wayne! Did I have you wondering for a minute? That’s because I am overseas in an Eastern European country adopting our new son! And we are getting quick and dirty Russian lessons as we go. So I thought it fitting to check in with a little Russian flare! I’ll be able to share a lot more details (and even a whole secret blog site I’ve been doing for our adoption) once it is finalized, but due to rules and regulations, I can’t share details yet.
Anyways, for those of you interested in the Russian words above = The first word you see (TpeHep) is the word translated “Coach”. And it makes good sense if you know the sound that the Russian letters make. T has a “t” sound. p has a “r” sound. H has a “n” sound. So you can see that the word is pronounced similar to our word “Trainer”. Makes perfect sense!
Уэйн is how you spell Wayne in Russian. There is no “W”, so Y is used to start my name. The эй makes the “ay” sound, and the H is the “n” sound. Trainer Wayne! :-). I am really fascinated by all I’m learning about a new part of the world and a different culture while we are over here. And thank heavens for the internet, cuz even though the WiFi is a bit more erratic here than in the States, it still enables me to keep up with everything and not miss a beat, even though I’m on the other side of the globe. I must admit, though, that I’ve not kept up with my MFP tracking here like I do at home. I’m still eating clean and healthy (it’s just how I roll now!), but I am not looking up and inputting the foods. I brought my Shakeology and protein powder, and other than that I’m eating a lot of fruit, veggies, grains, and some lean meats like tuna and chicken. In all, it’s not a lot different than how I eat at home.
As I spend time in this part of the world, I find myself noticing how thin most of the people are. Don’t get me wrong, there are some overweight people here to be sure, but it’s a small percentage. In the good old USA, I’d say that being overweight is the norm, and being extremely obese isn’t even that unusual anymore. America is definitely leading the world in the trend of obesity.
But before you think it’s all roses over here, I can’t help but notice how prevalent smoking and drinking are. Being thin isn’t the only measure of health — to be healthy and fit you need to avoid the junkfood and poor nutrition, but you also can’t pollute your body with toxins. There are some things we could learn, and some things they could learn.
But somehow, despite the odds, these people have managed to survive without Taco Bell, Burger King, Outback Steakhouse, Krispy Kreme, etc. How is that possible??? When we give that stuff up as part of our nutrition plan, our friends call us extreme and tell us we will never have any pleasure or enjoyment again. Seriously, we Americans need to take off the blinders and realize that satisfying every craving that comes our way is why we are in the trouble we are in as a nation. Be disciplined! It doesn’t pay off today, but it reaps huge rewards later.
I hope everyone is finishing July strong! Remember, the FREE TRIAL OFFER on P90X, Turbo Fire, and Brazil Butt lift ends on July 31, so if you or someone you know could take advantage of that, don’t miss your chance. You can learn more about the free trial offers in the “Challenge Pack” tab.
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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!
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Keep bringing it and inspiring others to do the same gang!!
Здравствуйте Тренер Уэйн! Хорошая идея с Русским языком! Так как, большое количество людей знает Русский, особенно на пост советском пространстве! Сам я с Казахстана. Я понимаю Английский, но все же, для более глубокого понимания требуется Русская версия Ваших программ. Желаю удачи в переводе программ на Русский язык!
Seeing you work through the word Trainer in the Cyrillic alphabet brought back memories. My wife and I completed two United Methodist mission trips near the Kursk, Russia area in 2004 and 2007. After a crash course in the alphabet, we were looking at all the signs with new sets of eyes. Travelling is such an education! Good luck with the adoption.
Coach, Way to go! God bless you and your family for embarking on this journey! It's impressive and inspiring, and I look forward to reading more about it. Dietary tip: A healthy Russian dish "Grechka" (that's Groats in English, cooked buckwheat). Russia is the world's largest producer of buckwheat. Great when topped with a steamed or sauteed veggie medley and some protein component. BTW, Buckwheat is not a wheat, it is gluten free, with high concentration of complete amino acid complex, high in fiber and [high quality] protein.
Wow! That is so awesome! Im very happy for the new child you are adopting! As a ukrainian, I am very interested in hearing your story and getting a chance to see your new p90x buddy. God bless you and your family for all the love that you share. Some great foods of our Slavic culture (some healthy some not as much) pelmeni, katleti, borscht, shishlik, galuptsi, cheburek, and so many more! My mom has taken all the recipes and made them healthy by either using no pork, and using lean ground beef and i tell you what! you can easily enjoy a russian dish without guilt. very low fat content if done right.
That is awesome coach, I am Russian-American from Riga, Latvia (small EU country) and know exactly what you mean in terms of people being leaner, but smoking/drinking way more. I guess part of being leaner is how much physical activity they do when they need to go to/back from work using public transportation. Also, generally food is more natural, I am not saying it less fatty, but less processed. I am sure you are having hard time adjusting to food over there, but it's normal :) Good luck with your adoption, I know it might be very demanding process dealing with all the bureaucracy there.
coach, havent pulled trigger yet on beast.. i saw u wrote, that you can cut and get ripped on the beast if you run on a deficit... is this ok or recommended? i read they want you on a 20% surplus to gain, do they write in a deficit calorie number or percentage as well...? and i assume you should go on lean version.. i want to get more cut and ripped first and lower bf.. should i wait?
Mike, they did not write about a deficit, but you could run a deficit like you were cutting for P90X. Body Beast will burn a lot of calories, but may not as many as P90X or X2 (especially in the Bulk phase - short workouts). I would start with P90X and then move on.
Hey Coach, great news on the adoption, I hope everything works out for you and the family. As you know Im in Poland on holiday (15 days until the big day) and Ive seen similar sights regarding the smoking and drinking. In the UK we have tea and biscuits when we go visiting people, here in Poland its a bottle of vodka and cake regardless of the time of day. The people seem to be fit and healthy or very overweight but its a different kind of fat, they seem to be strong and hardy sort ie my future mother-in-law has arms twice the size of mine! Enjoy the rest of your time in Russia!
God bless during this amazing journey! Hope all goes well for you and the kid. On a different note, is there a PayPal option somwhere for beachbody. I really want Body Beast, but all I have that's disposable is my paypal account.
Thanks sir. Sounds great. When you say a deficit, how man calories do you mean ? 1500 ? + what walmart grocery do you recommend for FS ?? I already watched your nutrition video and I got Low fat Cottae cheese Bonless skinless chicken breasts fillet Low fat Greek yougurt Carrots Low sodium Turkey jurky
Khaled, figure your caloric need with the P90X formula and go from there. Make sure adjust for your exercise needs and take off a 500-800 calorie deficit. That food looks great. I really like Pure Protein bars from Walmart too.
I sent them via email sir. This is a big accomplishment to me, I failed so many times and got back up. Am I officialy a teamripped member now ?? So, take your time and tell me exactly what you think i should do.
Hey Coach, remember you told me when I first came to this website that I should work on getting to the BF% I want first then I increase weights and bulk a little bit. Well, I have listened to you, ignored everyone else and have been trying for soooo long. I am the closest now to that goal, I just got my caliper and it measures 6.2 BF %,, I am not sure I am that low, but I would say I am close to 10. My abs aren't showing though, idk why. Whay would you say is the next step ? Do I lose some more fat to become more ripped ? or what ? Do you need me to send you my pictures so you have a better idea and tell me what to do ?
Khaled, that is great! If you aren't satisfied yet, stay the course. Caliper are only so accurate, especially when you are measuring yourself. If you want to be more ripped, keep cutting. If you are happy, I think it is time to switch to maintenance and then maybe a bulk!
Very proud of my coach!! Anyways, just had a quick question... in all honesty, do you think the ez curl bar is worth buying, even if I have 50 lbs dumbbells, because according to the worksheets it seems the ez bar is maybe used once or twice only.
Brian the EZ bar is hreat for adding even more weight to your lifts. Much cheaper than heavier dumbbells.
Definitely Khaled, but you still need to eat! If you are working out on top of the lower calories that could cause you to lose more muscle too.
Hey coach, i was looking around team beachbody, putting in my workout and there was a link that said 10 beachbody winners. And guess who was there, Jhomil B. Great job Jhomil and great job coach for helping us all!
That is awesome on the adoption. I went to Russia a few years ago and worked in several orphanages. The kids over there just break your heart.
So are you saying Ishould get my 100-1500 calories when I can eat,, like follow my normal day diet but squuez it in the couple of hours k can eat, is that what you think is the best way ??
Khaled, get as much as you can. If 1500 is your target then shoot for 1500, maybe in 3 meals. Two at night, one in the morning. Otherwise cut all working out because you will be at a really severe deficit for a month if you don't get in your food! You could use this time to heal up too.
Your good nature, intentions and actions are what make me want to make you proud sir. I pray for you. I am preplanning my nutrition and following MFP and improving on so many sides. A couple of guys from "X me baby" are giving me personal help, thanks for signing me up. I am muslim, so this month we have to fast ( no food or water at all ) from sunrise until sundown everyday for a month. How do you suggest I cope my nutrition with that ? Practically speaking, I can eat and drink in the period between 8:25 PM until 5 AM. A good idea I found is doing my light jog at 7:00 PM so my stomach is practically empty and I get to eat and drink right when I finish. Enough about me, hw is everything on your side, any new updates ?? what are your latest improvements ??
Khaled I'm doing well! Thanks! For eating, you are just going to have to try to get in your calories at night and some early morning. It will probably be much bigger meals than you are used to. It may be hard to maintain exercise on top of that if you can't get enough calories in. Just plan it out! If you stay up later you can eat more, but then you probably won't want to get up before 5 to eat.
Hi Coach, Good luck on your adoption and thanks for the interesting insight into what other folks around the world are doing in their habits. If you wouldn't mind I would greatly appreciate your sage advice on potentially switching up my meal plan. I've just completed 3 weeks of X2 Foundation. Will be moving into 6 weeks of Strength (3 traditional, 3 advanced). End it with 3 weeks of Performance. I'm a hard gainer (6-02, ~151lbs.) Prior to starting X2 I was doing Asylum/P90X hybrid on fat shredder 1800 cal/day and have since moved onto fat shredder 2400 cal/day for the 3 weeks of Foundation just completed. Have probably gained 1 pound at most in last 3 weeks. Goal is to gain 1 pound lean muscle per week for the remaining 9 weeks of X2 while retaining existing bf% of ~6%. So, what would you recommend? 1) Energy Booster 2400 cal/day 2) Continue Fat Shredder 2400 cal/day 3) Energy Booster 3000 cal/day 4) Fat Shredder 3000 cal/day 5) Something else Much appreciated in advance and thanks for all you do, Coach! Regards, Matt
Matt for gaining like that give 2800 and Energy Booster a go. You way end up adding more calories or carbs, but it would be a good place to start. If you aren't gaining weight, you need to eat more!
Thats waesome you are adopting coach! I have 6 adopted younger brothers and sisters. They are such a blessing. Adoption will change your life for the better. I am also in school now in hopes of becoming an adoption lawyer. Congratulations!
That's awesome coach congratulations, my wife an I are finishing up week 7 of P90X feeling great not cheating and can't wait for phase 3! Oh and by the way we decide when we finish instead of jumping into p90x 2 we have a friend that's not using the insanity so we are going to follow you hybrid routine I'm pretty stoked about it
Hey teamRIPPED, True, in the Eastern Europe people appear to look thinner than a typical Joe. However, the truth is that we eat less fast food, but our nutrition is equally poor in terms of nutritional values. Coach Wayne, I hope that things with the adoption will work out without any obstacles. I keep my fingers crossed. I'm very curious of your opinion on liquifying veggies.
Thanks Greg! Green smoothies and juicers can be a good thing. I still like eating my calories as opposed to drinking, but if it helps you get more veggies then it is a good thing!
hey wayne thats a beautiful thing your adopting a child in need :) you own man as a fitness leader and as a compassionate human being! i look for ward to the blog! sounds awesome!