Hey David, be sure you look through the nutrition guide that comes with your P90X because it will clear up a lot of what you are wondering about. The “1 gram per pound” thing is just a rule of thumb and not a standard to follow. Follow the P90X nutrition guide.
If you’ve “lost your abs” that means you’ve gained body fat, and you’ll want to follow the fat shredder plan in the guide until you hit the body fat % you want (you’ll get your abs back). Then you’ll transition to the energy booster or endurance maximizer plan to build lean muscle.
Let me know if you have questions after you get the program and look through the guides.
Oh, and yes you are more than welcome to do it “on your own” or join one of our groups. Look at the “getting started” section to learn more about what the groups involve to see if you are interested, and to learn about making me your coach if you don’t have a coach already. http://teamripped.com/coach-ws-tips/getting-started
Coach one more thing im looking to pack on weight you think i could do even with the fat shredder and the energy booster i guess what i am trying to say is do i do both of these plans and then once i lost my body fat do i change my nutrition and one more question is while on the fat shredder if take my protein will i still gain some lean muscle you know i just don’t want to look skinny btw i already have the p90x and i have made you my coach your story gives me more energy then my energy drink lol to sum it up i want to loose body but gain muscle mass is this possible whats your take on it
Hey David, you should first focus on dropping the body fat and maintaining the muscle with the fat shredder, and then transitioning the diet for muscle building once your body fat is where you want it. The details of this approach can be found in the articles “big ripped / small ripped” and “dialing it in”. Both articles are in my “nutrition all in one” section = http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
I had no idea that you are on the new P90X2… I just saw your Youtube video on it!! I love that they use ordinary people on all the videos and not professional athlete. It looks like you had the time of your life making it with Tony. You are a true inspiration. I am hoping to start P90X2 myself once I am done with Insanity.
Hey Coach Wayne, I hope everything is good :) I’m about to start recovery week and I wanted to ask you a few questions. When you did your first round of P90X, when did you first start big physical results? And what were they? Reason I’m asking is that I noticed my upper body getting toned, but my stomach is still out there, especially those lovehandles. It seems like I’ve gone down about 2% these first 3 weeks, so I’m about 25-26% I’ve been following the nutrition guide just like you said and it’s awesome, but I wanted to have a guide to let me know an estimation of what results to expect at what time. Thanks coach
It chronicles my progress month by month, but also talks about how we all will respond at different rates. Sounds like you are doing great man. Keep it up!!!
Hey Coach, just read your article, good stuff!! I guess it’s just a matter of being patient and keep pushing play. Something odd that’s happening is the growth on my arms. I’m left-handed, so that arm is strong, but when it’s a lifting day, I feel like all the pressure and strength is being used on the forearm on my right arm. I feel like I don’t work my bicep as I would like it to. What do you suggest or think?
Just keep pushing play Alex. We are only as strong as our weakest link, and it sounds like your forearm needs to get stronger, which it will. And as it does, the other muscles can work harder as well.
Alrighty, I’ll do that, one last question I’ll let you enjoy the superbowl!! LOL. I will be using Shakeology for month 2, do I still need to take a multi-vitamin after my workout?
Hey guys im ordering P90X, and i wondering if i should build muscle before using it, cause i want to build muscle. But will P90X build the muscle i want?
Garry, you should build muscle WITH P90X, not before you start P90X. Look under the “my tips” section for some specific tips on how to build mass with a resistance program like P90X. Hope that helps!
I’m getting ready to start the P90X program and joined Team Ripped. I think I have the nutrition plan down, but one thing I don’t see (or maybe I’ve missed it), is what do do about tea and coffee?
I am a big tea drinker and was wondering if this will have to be taken out of my diet. Obviously no more sugar and preferably skim milk I assume, but what about tea itself?
Hey Daragh, straight tea an black coffee are fine. You don’t want to overdo the caffeine though so try to limit yourself to a couple servings per day. Avoid adding anything with calories to either (cream, milk, sugar, etc).
I’m currently on day 3 of the shakeology cleanse but i havent really gone to the bathroom or nothing. i’ve gone down 5 pounds so far from day 1. but it was just water i’m guessign and also from not eating much. do you think i should stop doing it? im already on day 3 and im thinking of stopping.
Hey Antonio, finish out the day since you are almost done. Be sure you are drinking LOTS of water though! You should be urinating a few times per day at least, and it should be clear or nearly clear every time (if not, you are dehydrating yourself).
As for solid waste, on a cleanse like this you won’t have much waste, so that’s not a big deal. Your body is using the nutrients you are giving it, and there isn’t any unused “waste” with Shakeology so decreased defecation is fine.
Hey Coach Wayne, I just sent switch coach request the other day and hope that you received some type of notification. I just received my P90x DVD’s, but 3 days before I got them I hyperextended my left arm. Can’t curl much and pull-ups are definitely out. I read an article that Tony Horton recently had injured a bicep. What modifications did he have to make to still work his back and arms? Any suggestions would be really appreciated.
Hey Coach,
I was wondering whether i could do Insanity Asylum. I want to work towards being more athletic. However, i still have 14% bodyfat…so is it still ok?
And also, if i do start Insanity asylum…are the agility ladder and skipping rope essential?
Sorry to hear that Marty! Tony completely tore his bicep and had to have surgery. Here’s the article about that = http://teamripped.com/tonys-injury
And while yours isn’t nearly that bad and won’t set you back nearly that long, you’ll have to ease into the training as it heals. I’ve written about injuries here = http://teamripped.com/injuries
Hey Leo, sure you can do Asylum. It’s a hard core workout, but if you are willing to do your best and know it’s hard, go for it! The ladder and jump rope automatically come with it (as well as the strength bands). You don’t have to buy them separately.
Hi got a question about when do drop calories when your dieting down. My calories are 2487.6 cals 291p/218c/50f when I stay on this macros for a week or two and I don’t lose weight how should I cut back my macros. Should I cut 300-500 calories or drop my carbs back 20 -40 grams a week in till I start losing weight.How do you go about cutting you calories our your macros to find you diet sweet spot, whats the general rule of thumb when doing this. Thank for the Help
Hi coach don’t know of the comment I left went through before but I want to get my core chiseled and ripped as best I can before iturn17 I’m very active as it is but when I try and stick to a routine I can never stick to it, I also never seem to shift any fat from my lower abdomen and would really appreciate some advice on exercise and nutritional grounds coach if I’m pointed in the right direction then I’m sure I’ve got what it takes. However I go to the gym at least once or twice a week and I cycle a lot I hope this won’t affect anything because I use a lot of weight also if it won’t be a hassle I was hoping for some advice on how to get my arms bigger inside and outside the gym.
Many thanks coach.
Hey Liam, sounds like you need an overall gameplan. Look in my “getting started” section for tips on nutrition, staying accountable, and how to maximize your results = http://teamripped.com/coach-ws-tips/getting-started
Hey Coach,
I was wondering whether Core Synergistics was supposed to be a workout which you should feel a burning sensation. Like during the workout, i cant feel much of a burn and the next day, i can’t feel it hurt. Am i doing it right?
Hey Leo, Core Syn is a “recovery week” workout so it’s not designed to make you super sore or anything, but rather to increase your core strength and give you a good total body workout without putting you over the line into muscle fatigue.
I know you covered what to do if you get sick in another post but I have a special situation here. I am doing P-90X with a friend and I may have to miss a workout or two due to a bad cold. I don’t want to skip over any of the workouts but due to our schedules we can’t switch the workouts to different days or push them back in the week. What should I do? Should I ask him to do this coming week without me while I rest up and maybe do something lighter on my own and then we will do his week over again together when I am better?
Hey Biblemonkey, the fact that you are on schedule with your buddy makes that tough, because what’s best for you is to push through if it’s a head cold or rest if it’s in your chest. And if you decide to rest, you don’t want to skip workouts. You want to pick up where you left off. So you’ll need to talk with your buddy to see if he will redo a couple days to get back on your schedule.
Hey coach I am 45 days into p90 right now but I want to start over and do everything the right way….work out every day because I have missed days and also do the nutrition plan. I’m not unhappy with the results that I have because I am a lot stronger and my body fat percentage has gone down, but I know I can do a lot better.
After I came across your website… and seen your results and the results of everyone else I knew this is the team for me. Im jacked up and on Monday I’m going to get after it…but the right way this time. Do you have any words of advice for me before I start this round.
Words of advice? Sure! Check out the plan outlined in the “Getting Started” section because that’s the key to maximizing the nutrition plan, plugging in for accountability, and getting the most out of yourself!
Time to own up. I cheated this weekend. Ate some chinese food and some popcorn and soda. Was too sick to work out on Saturday so skipped the weekend. On the up side I’m feeling a little better and gonna hit Chest/shoulder/triceps as hard as I can tonight! Ab Ripper X is too easy now so now I add a 20 lb hand weight to the issue and my black 100 lb band is WAY to easy to use for pull-up moves so I’m moving up to the real deal this week. Going to force myself to stick with lighter bands and more reps on the weighted moves until the end of month 2. Then I don’t think I will be able to stand the light weights any more and will push for PUMP. Funny thing is, even with the lighter weights and higher reps, my arms are filling in almost as if I were using max weight. Is that normal?
Hey Biblemonkey, thanks for the honesty. Momentum is a tough thing. I find the same thing — on days I don’t do as well with my workouts (take a day off or something), it makes it harder to stick to the diet as well.
Switching things up as far as reps and weights is good. It forces the muscles to work differently, and causes change. So yes, that’s normal.
Well, I meant is it normal to see a fullness in the muscles when using the lighter weights and higher reps. I’ve never done light weight for any extended period of time. Maybe it’s the extra fine tone that is playing tricks on my eyes. I don’t FEEL bulky like when I max out on weight but I look alot bigger.
Everyone is different Biblemonkey. It’s more likely due to the “rep effect” as they say on the Pump videos — lots of reps causes an increase in burn, fluid to the muscles, and a “pump” feeling.
Ever try making every set a “strip set”? I was bored doing toning sets in week 3 month 2 but still wanted to continue toning so I planned my sets so that I maxed out at 4 reps at max weight, then maxed out at 4-6 for mid weight, then 4-6 for light weight and ended up with 12-16 reps total but still felt like I power lifted AND endurance lifted. For pushups I did as many as I could with a weighted vest then did more without the vest. That wore me out like day one all over again! Next day? I feel powered up! Give it a try when back into regular P-90X. It’s a different kind of challenge.
Hey Biblemonkey, the 1-on-1′s and P90X2 actually have strip set workouts in them. They definitely give a good burn! Actually, Back and Biceps from P90X does too — the last exercise is a strip set.
Just joined Team Ripped last weekend and I am very excited to start my P90X/Insanity (My wife is an Insanity FREAK! LOL) hybrid plan on Monday. Thanks for all of the great info and motivation posted on your site. It has taken me way too long to jump in and I am looking forward to the journey!
Hey David, be sure you look through the nutrition guide that comes with your P90X because it will clear up a lot of what you are wondering about. The “1 gram per pound” thing is just a rule of thumb and not a standard to follow. Follow the P90X nutrition guide.
If you’ve “lost your abs” that means you’ve gained body fat, and you’ll want to follow the fat shredder plan in the guide until you hit the body fat % you want (you’ll get your abs back). Then you’ll transition to the energy booster or endurance maximizer plan to build lean muscle.
Let me know if you have questions after you get the program and look through the guides.
Oh, and yes you are more than welcome to do it “on your own” or join one of our groups. Look at the “getting started” section to learn more about what the groups involve to see if you are interested, and to learn about making me your coach if you don’t have a coach already. http://teamripped.com/coach-ws-tips/getting-started
Hope that helps!
Bring it!
Coach one more thing im looking to pack on weight you think i could do even with the fat shredder and the energy booster i guess what i am trying to say is do i do both of these plans and then once i lost my body fat do i change my nutrition and one more question is while on the fat shredder if take my protein will i still gain some lean muscle you know i just don’t want to look skinny btw i already have the p90x and i have made you my coach your story gives me more energy then my energy drink lol to sum it up i want to loose body but gain muscle mass is this possible whats your take on it
Hey David, you should first focus on dropping the body fat and maintaining the muscle with the fat shredder, and then transitioning the diet for muscle building once your body fat is where you want it. The details of this approach can be found in the articles “big ripped / small ripped” and “dialing it in”. Both articles are in my “nutrition all in one” section = http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
Hope that helps!
Hey Wayne,
I had no idea that you are on the new P90X2… I just saw your Youtube video on it!! I love that they use ordinary people on all the videos and not professional athlete. It looks like you had the time of your life making it with Tony. You are a true inspiration. I am hoping to start P90X2 myself once I am done with Insanity.
LOL thanks Paul! It was definitely a blast!
Hey Coach Wayne, I hope everything is good :) I’m about to start recovery week and I wanted to ask you a few questions. When you did your first round of P90X, when did you first start big physical results? And what were they? Reason I’m asking is that I noticed my upper body getting toned, but my stomach is still out there, especially those lovehandles. It seems like I’ve gone down about 2% these first 3 weeks, so I’m about 25-26% I’ve been following the nutrition guide just like you said and it’s awesome, but I wanted to have a guide to let me know an estimation of what results to expect at what time. Thanks coach
Hey Alex! Great question. Check out my article “Seeing Results?” = http://teamripped.com/seeing-results
It chronicles my progress month by month, but also talks about how we all will respond at different rates. Sounds like you are doing great man. Keep it up!!!
Hey Coach, just read your article, good stuff!! I guess it’s just a matter of being patient and keep pushing play. Something odd that’s happening is the growth on my arms. I’m left-handed, so that arm is strong, but when it’s a lifting day, I feel like all the pressure and strength is being used on the forearm on my right arm. I feel like I don’t work my bicep as I would like it to. What do you suggest or think?
Just keep pushing play Alex. We are only as strong as our weakest link, and it sounds like your forearm needs to get stronger, which it will. And as it does, the other muscles can work harder as well.
Alrighty, I’ll do that, one last question I’ll let you enjoy the superbowl!! LOL. I will be using Shakeology for month 2, do I still need to take a multi-vitamin after my workout?
Hey Alex, if you are using Shakeology, there is no need to also take a multivitamin.
Hey Wayne, i filled out the requet for a shakeology sample, just wondering if you got the request and were able to send it out ?
Yes Tom, I got it and just sent it out. I’ve been getting so many requests that I’m backordered a bit on the samples. But yes, yours is on the way.
Hey guys im ordering P90X, and i wondering if i should build muscle before using it, cause i want to build muscle. But will P90X build the muscle i want?
Garry, you should build muscle WITH P90X, not before you start P90X. Look under the “my tips” section for some specific tips on how to build mass with a resistance program like P90X. Hope that helps!
Hey Coach Wayne,
I’m getting ready to start the P90X program and joined Team Ripped. I think I have the nutrition plan down, but one thing I don’t see (or maybe I’ve missed it), is what do do about tea and coffee?
I am a big tea drinker and was wondering if this will have to be taken out of my diet. Obviously no more sugar and preferably skim milk I assume, but what about tea itself?
Eager to get going!!
Thanks,
Daragh
32 yr old father
Hey Daragh, straight tea an black coffee are fine. You don’t want to overdo the caffeine though so try to limit yourself to a couple servings per day. Avoid adding anything with calories to either (cream, milk, sugar, etc).
I’m currently on day 3 of the shakeology cleanse but i havent really gone to the bathroom or nothing. i’ve gone down 5 pounds so far from day 1. but it was just water i’m guessign and also from not eating much. do you think i should stop doing it? im already on day 3 and im thinking of stopping.
Hey Antonio, finish out the day since you are almost done. Be sure you are drinking LOTS of water though! You should be urinating a few times per day at least, and it should be clear or nearly clear every time (if not, you are dehydrating yourself).
As for solid waste, on a cleanse like this you won’t have much waste, so that’s not a big deal. Your body is using the nutrients you are giving it, and there isn’t any unused “waste” with Shakeology so decreased defecation is fine.
Hey Coach Wayne, I just sent switch coach request the other day and hope that you received some type of notification. I just received my P90x DVD’s, but 3 days before I got them I hyperextended my left arm. Can’t curl much and pull-ups are definitely out. I read an article that Tony Horton recently had injured a bicep. What modifications did he have to make to still work his back and arms? Any suggestions would be really appreciated.
Hey Coach,
I was wondering whether i could do Insanity Asylum. I want to work towards being more athletic. However, i still have 14% bodyfat…so is it still ok?
And also, if i do start Insanity asylum…are the agility ladder and skipping rope essential?
Thanks Coach!!
Sorry to hear that Marty! Tony completely tore his bicep and had to have surgery. Here’s the article about that = http://teamripped.com/tonys-injury
And while yours isn’t nearly that bad and won’t set you back nearly that long, you’ll have to ease into the training as it heals. I’ve written about injuries here = http://teamripped.com/injuries
Get better and get after it!
Hey Leo, sure you can do Asylum. It’s a hard core workout, but if you are willing to do your best and know it’s hard, go for it! The ladder and jump rope automatically come with it (as well as the strength bands). You don’t have to buy them separately.
Hi got a question about when do drop calories when your dieting down. My calories are 2487.6 cals 291p/218c/50f when I stay on this macros for a week or two and I don’t lose weight how should I cut back my macros. Should I cut 300-500 calories or drop my carbs back 20 -40 grams a week in till I start losing weight.How do you go about cutting you calories our your macros to find you diet sweet spot, whats the general rule of thumb when doing this. Thank for the Help
Hey Marcus, if you are trying to lose body fat, you should probably be a good bit lower than 2500 cals anyways. Check out the “dialing it in” section of my nutrition all in one section = http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
Hi coach don’t know of the comment I left went through before but I want to get my core chiseled and ripped as best I can before iturn17 I’m very active as it is but when I try and stick to a routine I can never stick to it, I also never seem to shift any fat from my lower abdomen and would really appreciate some advice on exercise and nutritional grounds coach if I’m pointed in the right direction then I’m sure I’ve got what it takes. However I go to the gym at least once or twice a week and I cycle a lot I hope this won’t affect anything because I use a lot of weight also if it won’t be a hassle I was hoping for some advice on how to get my arms bigger inside and outside the gym.
Many thanks coach.
Hey Liam, sounds like you need an overall gameplan. Look in my “getting started” section for tips on nutrition, staying accountable, and how to maximize your results =
http://teamripped.com/coach-ws-tips/getting-started
Hey Coach,
I was wondering whether Core Synergistics was supposed to be a workout which you should feel a burning sensation. Like during the workout, i cant feel much of a burn and the next day, i can’t feel it hurt. Am i doing it right?
Thanks Coach!!
Hey Leo, Core Syn is a “recovery week” workout so it’s not designed to make you super sore or anything, but rather to increase your core strength and give you a good total body workout without putting you over the line into muscle fatigue.
Coach,
I know you covered what to do if you get sick in another post but I have a special situation here. I am doing P-90X with a friend and I may have to miss a workout or two due to a bad cold. I don’t want to skip over any of the workouts but due to our schedules we can’t switch the workouts to different days or push them back in the week. What should I do? Should I ask him to do this coming week without me while I rest up and maybe do something lighter on my own and then we will do his week over again together when I am better?
Hey Biblemonkey, the fact that you are on schedule with your buddy makes that tough, because what’s best for you is to push through if it’s a head cold or rest if it’s in your chest. And if you decide to rest, you don’t want to skip workouts. You want to pick up where you left off. So you’ll need to talk with your buddy to see if he will redo a couple days to get back on your schedule.
Hey coach I am 45 days into p90 right now but I want to start over and do everything the right way….work out every day because I have missed days and also do the nutrition plan. I’m not unhappy with the results that I have because I am a lot stronger and my body fat percentage has gone down, but I know I can do a lot better.
After I came across your website… and seen your results and the results of everyone else I knew this is the team for me. Im jacked up and on Monday I’m going to get after it…but the right way this time. Do you have any words of advice for me before I start this round.
Awesome Nick! Sounds like a great plan!
Words of advice? Sure! Check out the plan outlined in the “Getting Started” section because that’s the key to maximizing the nutrition plan, plugging in for accountability, and getting the most out of yourself!
http://teamripped.com/coach-ws-tips/getting-started
Time to own up. I cheated this weekend. Ate some chinese food and some popcorn and soda. Was too sick to work out on Saturday so skipped the weekend. On the up side I’m feeling a little better and gonna hit Chest/shoulder/triceps as hard as I can tonight! Ab Ripper X is too easy now so now I add a 20 lb hand weight to the issue and my black 100 lb band is WAY to easy to use for pull-up moves so I’m moving up to the real deal this week. Going to force myself to stick with lighter bands and more reps on the weighted moves until the end of month 2. Then I don’t think I will be able to stand the light weights any more and will push for PUMP. Funny thing is, even with the lighter weights and higher reps, my arms are filling in almost as if I were using max weight. Is that normal?
Hey Biblemonkey, thanks for the honesty. Momentum is a tough thing. I find the same thing — on days I don’t do as well with my workouts (take a day off or something), it makes it harder to stick to the diet as well.
Switching things up as far as reps and weights is good. It forces the muscles to work differently, and causes change. So yes, that’s normal.
Well, I meant is it normal to see a fullness in the muscles when using the lighter weights and higher reps. I’ve never done light weight for any extended period of time. Maybe it’s the extra fine tone that is playing tricks on my eyes. I don’t FEEL bulky like when I max out on weight but I look alot bigger.
Everyone is different Biblemonkey. It’s more likely due to the “rep effect” as they say on the Pump videos — lots of reps causes an increase in burn, fluid to the muscles, and a “pump” feeling.
Hey coach,
Ever try making every set a “strip set”? I was bored doing toning sets in week 3 month 2 but still wanted to continue toning so I planned my sets so that I maxed out at 4 reps at max weight, then maxed out at 4-6 for mid weight, then 4-6 for light weight and ended up with 12-16 reps total but still felt like I power lifted AND endurance lifted. For pushups I did as many as I could with a weighted vest then did more without the vest. That wore me out like day one all over again! Next day? I feel powered up! Give it a try when back into regular P-90X. It’s a different kind of challenge.
Hey Biblemonkey, the 1-on-1′s and P90X2 actually have strip set workouts in them. They definitely give a good burn! Actually, Back and Biceps from P90X does too — the last exercise is a strip set.
Hi Coach Wayne,
Just joined Team Ripped last weekend and I am very excited to start my P90X/Insanity (My wife is an Insanity FREAK! LOL) hybrid plan on Monday. Thanks for all of the great info and motivation posted on your site. It has taken me way too long to jump in and I am looking forward to the journey!
Awesome Roldi! Looking forward to it!!