Comparison of my old “BEST” to my X2 results =
I had always considered my Fall 2010 pics to be the best shape I was ever in. I was coming off a P90X / Insanity hybrid with body fat under 6%, weighing 208 lbs. I was ripped. I felt great. The pic from that photo shoot is what I used for many of my social media spots because I thought I had never looked better. Over the next few rounds, I was in more of a maintenance mode, allowing the body fat to tick up to the 7-8% range and allowing a bit more freedom for the occasional cheat meal. In the 208 lb picture I had not had a single cheat meal since starting my P90X journey 6 months earlier. That was the peak of my discipline!
My weight over the next year has always fluctuated in the 212-217 range, depending on if I was working to bulk slightly or cut slightly.
Now, after X2, my body fat is in that same elite sub-6% range that I was in back in 2010, but the difference is I weigh 225 lbs! That’s 17 lbs more! And if you compare the pics, the body composition difference really shows. I have more developed upper body musculature, shoulders, lats, and arms. The core is actually tighter now at 225 than it was at 208. See the side by side comparisons below and check for yourselves. My X2 Results make my old “Best shape ever” pics look weak!!
In the side-by sides, I like to see the development of the musculature in my arms, shoulders, and broadness across my upper body.
Funny story from a few weeks ago = As I was doing an X2 Chest/Shoulders/Triceps workout. My wife walks in and sees me working out without a shirt. She says “You look really huge”. I say “Thanks!” and sport a big flex. She gets this scared look on her face and says “You have veins all over you. You look like a bodybuilder.”. Again, I say “Thanks!”. She gets disgusted and says, “Are you going to do something about that?”. I’m thinking to myself, “This is what I’ve been striving to look like for the last 2 years!! The only thing I’m gonna do about it is take some pics!!!” That’s the difference between guys and gals I guess. LOL. I figure if I get too ripped I can always pig out and sit on the couch a week or two and fix it, but I’m rather enjoying my vascular, ripped look at the moment :-)
P90X2 has made a believer out of me!! I have a new benchmark for my “Best” shape ever. It’s now! Thanks P90X2!!
Coach, I just finished my first morning Shakeology, so thanks for the sample! I have 1 question: I'm trying the 1900 diet and tracking my results with myfitnesspal and trying to hit the ratios, but I never (in my 1 week) quite hit 50/30/20 exactly. How close to the ratios do you get?
Luke, get within +/- 5% but stay below 1900 calories total. I was usually low on fat and would make up for it with extra protein or carbs.
Oh and also, as far aas supplements go, I've been on Pro Complex protein powder for about two weeks and servings at around 60g( 2 Scoops) of protein to 120g per day, 60 in the morning for breakfast, and 60 more after my workout at night. Also I'm taking GNC's creatine monohydrate at about 5g per day.
Those are fine supplements Rocky, but the biggest thing is tracking. Are you eating and getting exactly what you need in a day? Down to the grams of protein/carbs/fat. That is what will allow you get ripped.
Hey Coach. I've been seeing your pics all over team beachbody and I tried to find a message forum that I could talk to you. But I'm 20 yrs old, 5'11", 163lbs and I've been doing p90x and I'm on my first recovery week. I weightlifted in highschool for football and was at around 187 and after I graduated I stopped working out and cut down a considerable amount but I just wanted to clearify that I have a rather already muscular body, my only thing that I've always strived for but fell short on was having a well developed, visible abdominal section. I really want to say I'm around maybe 10% body fat, but I saw your photos and was like D*** he's ripped as h*ll! but I was just wondering if you had any advice on maybe how I can drop another 2 or 3 % body fat which is where I believe is where you really have a ripped look. Thank you for any advice!
Rocky, get your nutrition dialed in. Running Fat Shredder and a deficit for a month or two would be great for you. Check out: http://teamripped.com/p90x-round-1-nutrition It is exactly what I did (and what I do) for cutting down.
Coach Wayne, I am 2 weeks into my insanity work regimen and I almost gave up. But when I saw your YouTube vids, it really gave me a mental boost. I will keep you posted on my progress, thank for the accountability.
Hey Coach, I'm just starting the classic P90X but have been hitting the gym for about 1 month for preparation, I'm taking a PW and a whey protein shake as my breakfast, do I need another supplement or is it cool for now? Thanks.
Hey coach W I had a question. i want to to be lean and I am starting P90x and just started p90x lean but I am looking at your results and you said you did classic and you look lean and muscular, that is what I want. would lean not give me the results i want? do you just recommend I do p90x classic?
Perfect Wayne! I hope 1900 calories isn't too low, because I still want to keep my hard earned muscle but just torch the fat. Just a little nervous I guess, but thanks for everything. If 1900 is enough, would your exact diet be good for me? Shakeology seems really good, really considering buying it now.
Chris, a lot of people like to use the sample day as a guide. Track it with MFP and use the P90X shopping guide. Shakeology is great when you are eating at a deficit, lets you get everything you need nutritionally in one shake!
What kind of carbs should I have after with my shake? Do i also count these calories with my daily intake? Is shakeology worth buying for fat loss? And is that something for post-workout meal? Last thing, I'm 20 years old, 199 pds and 6"1. Can I use your 1900 calorie diet to go from 12% bf to around 8-9% then switch to level 2 calories for a cutting schedule or just start with level 2? thanks, chris
Chris, at 199 lb you would do well with 1900 calories and Fat Shredder. For your shake afterwards, you are looking for simple carbs like dextrose or maltodextrin. Both of found in the Result & Recovery Formula. They top off your glycogen stores and help start the recovery process. For my first round, I didn't count these calories when I felt like I really earned them with a workout. With being at 12% BF, I would count them. You are already decently low and will need to track your nutrition well. Shakeology is great while cutting. It allows you to eat the restrictive diet of Fat Shredder and still get everything you need to operate at 100%. Check out: http://www.youtube.com/watch?v=YUnMp5cV7SA
I also forgot to ask, if im doing a hybrid with p9ox/insanity, is it ok too work first thing in the morning, but have a protein shake before the workout and bcaa's during with alittle bit of protein mixed to spare my muscles and optimize fat burning or should i eat?
Chris that is fine to have some protein before and BCAAs during. Make sure you don't forget to refuel with some carbs afterwards too!
Just to be clear, when you say normal you mean your "maintenance level" and then added a small deficit but with using the fat shredder plan right?
Sick results Wayne, is the p90x 2 diet different from the regular p90 because it looks like you REALlY LEANED out and I know diet is the main reason for that. Also, in the P90 fat shredder diet, it has very low carbs during the day and at night (supper) it recommends brown rice. I read that to help better burn fat, your carbs should be consumed early in the day and go "light at night". Did you follow the P90x diet to the T or switched the rice to earlier in the day? Last thing, your 1900 calorie diet seems way too low for someone your size? Was that only for round 1 or do you use that as your cutting diet? Thanks, Chris
Hey Chris, the P90X2 guide is really similar. The X2 Fat Shredder moves to 50%P/25%C/25%F. I stuck with my normal eating for X2 and switched to a Fat Shredder (and a small deficit) in the final phase. Yes, 1900 was for my first round. I then slowly moved up to my maintenance which is around 3000.
It looks amazing! I was thinking of starting p90x next week but I've seen different results from people and they all look amazing. I'm being picky about what size weights to buy because I don't want to progress a lot from one body part and stay stuck with the same weight on another, did you have a full range of dumb bells or just used 3-4 pairs? If you can, can you please tell me what size weights you used for each workout? Thanks coach!
Adrian, I have Bowflex Selecttechs. The are adjustable dumbbells. You can get the 552s that range from 5 to 52.5 lbs. Or the 1090s, that range from 10 to 90! Both are great options. You wouldn't regret real dumbbells either though. A full set costs more and takes up more space though.
Hello Wayne, it was nice seeing you in vegas. may i know how did you build your pull up bars while you were doing P90X-2. i have seen your video for X2 and i was wondering to build my own pull up bars. can you give me some hint please..... bring it!
Sam, I bought that bar from Rogue Fitness (google them). I know other guys have built their bars. The Studbar is another popular option.
No Jose, I did not use a vest during the first round of X2. I'm using it some now during my second round since I'm more comfortable with some of the moves.
BTW... I think the "too big" comment is a woman thing, because my wife said the same thing as your wife about your X2 pic. I think it's great!
Wow Coach Wayne! I was impressed by your X2 pics by themselves but seeing them compared to your before X2 pics is simply amazing! To quote your video... "Beast Mode...ON!"
Sorry Wayne, but I forgot to ask...you gained 17lbs which is awesome - did you go back to your bulking diet?
Hey Todd, the reason I use PW is because I workout on an empty stomach and want to avoid the catabolic effect (keep some fuel in my system). If you are getting some whey protein in your system before your workout, that's just as good. And the 17 lbs -- that's over the course of a year (from day 180 to now), not just in one round. I wasn't on a "bulking diet" this round, but I've used a calorie surplus at various times over the past year, along with the vegan diet and others. I hope that makes sense. Ask me again if that didn't answer your question.
Hey Wayne! what did you see in the way of gains when you started using purple wrath. I have been just using a scoop of ON natural whey 30 min prior to my workout for my BCAA's. Wondering if i should give the purple stuff a try. thx!
I think that`s a good program. I`m not sure if for those are p90x graduate should to use p90x2 in order to avoid platteu effect, Is that correct? PS I`m p90x alumni =)
Hey Christian, P90X grads can definitely continue to take their results up and avoid plateaus by doing something new like X2. Go for it!
Hey coach, I have a question.My brother wants to start up the p90x program,but I wasn't sure which one he should start with.He's about 5'10 and in pretty ok shape.He asked wich one should he start up with,p90x or p90x2 because he can only purchase one or the other currently.Thanks.
Hey Ken, definitely have him start with P90X. He'll do great with that, and later he can move to X2 if he wants.
I personally think your first pics look better. It seems like you have gone a little over board. I'm all about working hard and pushing play everyday but there is a point where it becomes an obsession to get bigger and bigger.
great pics coach. with X2 i have maintained the shoulders and arms developed in X but very litle chest development. How do you get such great chest development. push up just don't seem to do it for me. thats all the P90x systems have it seems for chest work. i even use a 40lb vest and can still punch out 20+ reps on one leg during push ups. did you do anything different or anything else to develop your chest?
Hey Avidis, I haven't done any exercises beyondd the P90X and P90X2 workouts to develop my chest. Doing the med ball / stability ball pushup moves fries my chest more than anything else I could imagine anyways. I don't feel a need to do bench press or anything extra.
WOW coach!!!!! That's really amazing. My round of X2 helped me trim down...it's amazing to see how much more you bulked up with yours while sticking with you % of body fat. Great job...I guess I will have to do my X2 again after my current hybrid! Question - do you ever go to the gym? I started back this year after my job added gym membership to our perks (I figured I might as well use it lol)and I am falling in love with all the new toys and have actually started seeing a bit of results since joining.
Hey Johann, thanks! No, I never go to a gym. We do have a membership to Lifetime fitness for the summer in order to use the pool with the kids. I talked in one of my recent check in posts about the one time I went to the gym part to do the stair climber LOL. But I haven't lifted at a gym in forever.
Nice, they are looking good. I've been working on squats trying to get my quads to shape up more, calves already have nice cuts in them though.
Hey Brad, I've taken leg pictures every once in a while (check my other updated pics). They are muscular and in proportion, but it's not as fun to flex my legs so I don't focus on it as much. See my day 550 and day 270 (I think those have leg pics just from memory). PS here's a look at my day 270 pics from the forum photo gallery (including leg shots) http://teamripped.com/forum/photo-gallery/coach-ws-day-270-pics
Thanks mike, I replied to your comment at the airport on my iPod and quite lengthy, but it wouldn't go.. But anyway Surery is in the works... And then back on track, Looken forward to seeing your pic's just saying i could use some motovation.. ya on F/B?