I want to start by saying thank you to my wife, Anita, for believing in me and supporting me all the way. And I want to thank my 6 amazing kiddos who make my life a total chaotic mess, but keep me grounded, focused on what truly matters in life, and striving to set the example for the way I want them to live when they grow up. I love you all!!!
Before P90X, I was “fluffy” (my kids’ term for it). I bounced between 255 and 270 lbs. I was out of shape and overweight. I had all the convenient excuses (busy job, lots of kids, church activities) to justify why I didn’t have time to take care of my body. I also figured that at my age, with full shoulder and knee reconstruction from sports injuries, that I was simply “over-the-hill” and that an active, super-fit lifestyle wasn’t still in the cards for me. I wasn’t taking good care of the body God blessed me with, and it showed. What’s more, I was setting a poor example for my family. My poor example was not setting my kids up for success with their own fitness and nutrition.
….. Then, I gave P90X a try …… In just 90 days of total commitment, it all changed! My body changed, my energy level changed, and my attitude changed. I got ripped! I went from 23% body fat to just 8% in 90 days. I even surprised myself with how much my body changed in 90 days. My transformation has gotten a TON of attention, both on , the P90X website, and even the infomercial! I’ve gotten so much feedback and questions about my P90X experience (what worked, what didn’t, what supplements did I use, what did my diet look like, how did I stay so motivated, etc.) that I decided to start my own coaching site, teamRIPPED.com, to answer questions, give advice, and help others achieve the kind of success I had. As I’ve continued with P90X, Insanity, Asylum, P90X2, and Body Beast, my body fat has actually dropped even lower (in the 6% range) and I’ve gained muscle by maximizing the workouts, nutrition, and supplements. See for yourself in my updated photos below =
Me before starting my journey of health and fitness =
Me now … after two years of P90X, P90X2, Insanity, and Asylum =
Not bad for an “old dad” pushing 40, huh?
My faith played a huge role in my motivation and commitment to transform myself. I always knew my body is a temple of the Holy Spirit, but I wasn’t treating it like one. I realized it was time to make a change. This is not how I wanted to look or feel. P90X was my answer! And WOW, did it ever work! P90X and these other awesome home workout programs are now the way I steward and care for the body God has blessed me with. It’s not about 90 days anymore – it’s the new me!
My parents always taught me that I should surround myself with the kind of people I want to be like. That’s why when I started P90X, I chose a coach who demonstrated commitment to the program, integrity, discipline, and an expertise in nutrition, supplements, and motivation. I knew I needed a coach who would encourage me and hold me accountable on my 90 day journey. I am a former college football player, and I know just how important a great coach is to getting the most out of his/her players. Needless to say, I achieved great success by following in the footsteps of my coach who had achieved the kind of success I wanted for myself.
As far as nutrition, I ate clean … SUPER CLEAN! I never allowed myself cheat meals, because it can take 2-3 days of clean eating just to get back to where you are before that cheat meal. Trust me, that fried food and dessert is NOT worth it! And this isn’t easy for me to say. Before P90X, I drank pop for breakfast, always had a bag of candy in the car for my drive to and from work, and ate whatever my belly told me it wanted for lunch. That’s why I looked the way I did on Day 1! But by committing to the nutrition plan, using the right kind of supplements to fuel my body in a clean and healthy manner, and never giving in to my sweet tooth, I was able to achieve extraordinary results on P90X.
As for the workouts, this is where the blood, sweat, and tears come in! I BROUGHT IT every day! If the kids kept me up the night before … I BROUGHT IT! If work was super stressful that day … I BROUGHT IT! If we were on vacation … I BROUGHT IT! You’ve got to decide ahead of time that you won’t let obstacles knock you off track. Push play every day. PERIOD! Plus, these workouts are simply genius! They force me out of my comfort zone by mixing cardio, resistance, balance, and stretching. I knew that if I stuck with the workouts and pushed play every day these workouts would transform my body. And they did! I can’t even imagine going to a gym anymore. P90X, Insanity, and Body Beast are better than any workout I’ve ever done (and remember, I’m a former college football player who spent hours in the gym when I was playing). I stimulate my body more in just 1 hour, in the comfort of my living room, than I used to in a 3 hour weightlifting workout. These Beachbody workouts really are THAT GOOD!! My entire transformation was fueled by nothing more than Beachbody – no outside lifting, no outside running, no outside swimming, no outside cycling, etc. This does it all!
Coach. I'm 19yr, 6.2 ft and i weigh 240 lbs.. I'd like to ask if its okay to go with level 1 in the 90x nutrition plan though the guide suggested level 3.. I want to lose weight fast and i thought I'd ask you.
LeithAshba I should have started at level 3 too and ate 1900. It's work, but it produces great results. Track all your nutrition. Get a MyFitnessPal.com account and log everything you eat. That will make all the difference. For a sample of my plan, check out: www.teamripped.com/fat-shredder-sample-diet
Wayne, One question about timing of nutrition. I get out of bed at about 6 AM. Get the day started, kids out the door, etc. I generally have a cup of coffee at 6:15, maybe some Jacked at 6:45, and then workout at 7:15. After working out, I'll have a shakeology in the car on the way to work. I then have some raw nuts at about 10:30. Am I starting right, or do I need to consume more in the AM, or before working out, etc. Confused.
Kingpaul Sounds good. The one thing I might add are some carbs to your morning routine. Either in the Shakeology or with your morning snack. Also if that morning snack could have protein it would be better. You don't really need fats in the AM as it will only slow digestion and you want all those nutrients to go to work after your workout.
Well, I've lost eight pounds in a week. That's probably a lot for one week, but I've been doing a lot of exercise (P90X/Insanity, gym (weights), softball, and basketball. I've also closely monitored by calories and macros, and they're in line perfectly. I can already see my abs have gotten way more defined from where they were. Just thought I'd update.
Gotcha! I think I am going to do 2,000 calories and lean up. I can always bulk up later, when I have achieved a decent look. I realize now that achieving anabolic and catabolic reactions simultaneously would be difficult. It's best for me to basically follow your round one nutrition guide. I think a hybrid of Insanity/P90X would be good for this. Can't wait to make it happen!
Last question, honest! I want to look large, but necessarily weigh the amount I look. I've been pouring over the different calorie plans and reading various articles on this website. It seems that in order to achieve a cut (larger muscles, with minimal to no fat gain), one could follow a 50/30/20 plan and consume, in my case, 3,000 calories a day, as you did with the 3,000 calories plan. I'll maintain my weight, roughly, while adding lean muscle, and I could do the hybrid of Insanity/P90X in that instance, yes? What would a 3,000 calories a day, everyday, while doing the Insanity/P90X hybrid bring me results-wise is my question I guess? Will I lose body fat, and replace it mass-wise with lean muscle?
AJ, No one gains muscle quickly without some fat. The reality is building muscle happens best in calorie surplus and getting lean happens best in a calorie deficit. They are completely opposite caloric environments. You can minimize the fat you're going to gain by having a smaller surplus, but you'll also gain muscle a little more slowly. If you can regularly add a pound a week you're doing really well. If 3000 cal allows you to maintain your weight with your hybrid, I would assume that your adding muscle while you cut a little body fat.
Just be realistic, it will be extremely slow. At the end of the day it's low body fat that makes you look bigger. A guy at 190 with 7% body fat is going to look better/bigger than a guy at 210 with 13% body fat even though their lean body mass is within a couple pounds. I've heard it said and I think it's true, the best way to look like you gain 5 pounds is to lose 5 pounds of body fat. Go for 3000 in your hybrid and give it a few weeks to see what your weight does.
Sorry for bombarding you again, lol. I weigh 192. I want to gain about 25 lbs of lean muscle. I know that will take a while. According to the teamripped calculator, if I don't add a number at all, my calories are 2900 roughly. If I add 600 to it, it becomes 2300. Should I eat 2300 calories, or should I eat 3500 calories to achieve my weight goal? I'd like to look lean as possible, but I don't know which way would be best, from a calorie perspective. I am about 10.5% body fat. Can I expect my body fat to go up or down based on those caloric needs?
AJ, 3500. And I don't know if the P90X/Insanity hybrid is the best option for bulking. Cardio is really counterproductive for bulking. Cardio constantly works against your surplus (burning too many calories making it harder to maintain that excess). If you are bulking, your BF will go up. As long as you shoot for adding about 1 lb a week (check back in and see if 3500 allows you to do that) the BF gains will be minimal. Track everything and aim for 30/50/20.
Thank you for expeditious answer, Coach. And I think it's absolutely incredible that you're available to answer questions and to help guide everyone along. I'm pretty sure I've gained a little (maybe a pound or two of fat) back within that seven pounds. I've signed up on beachbody (hendrixfreak70). You're my trainer lol. I want to weigh (ultimately) 220lbs. I know this is going to take the better part of a year, if not more. I am super excited about it! I'm going to do the Insanity/P90X hybrid, with a few days of heavy lifting in the gym. I don't want to lose too much of that 405 on bench! Thanks much, bro!
I have a question, coach. I've completed Insanity once, lost 18lbs from that. I started Crossfit for four months after that, then went into the gym for five days a week after that. I bench 405 pounds, but I still weigh 192 freaking pounds. I weighed 185 when I finished Insanity. I have gained very little. I want to gain lean muscle mass. My question is: Which way should I go? Should I follow your 3k calorie plan, or the bulking plan? I know that I haven't been eating enough food. That's the reason I still weigh 192.
AJ, 7lbs over 4 months can be some good quality mass. If you want to gain more consistently, you need to track your calories and macros exactly and find what total allows you to add mass. It pays off to be just as strict bulking as cutting. 3000 might be a good starting point, but I would calculate your maintenance need and then add 600 over.
Hi Wayne, thank you for replying to my msg about training first thing in the morning on only bcaa's. I also wanted another opinion from you. I own p90x, p90x2 and insanity. I am starting the p90x classic program for the first time but wanted to know if you recommend doing a hybrid or switching a few workouts from p90x with p90x2 or insanity. I def wanted to switch the yoga out for the p90x2 yoga bc of what i have been reading online from people about how long p90x yoga is. Also have read many people switch out the p90x cardio days with insanity. What are your thoughts. My goal is to burn as much fat as possibe in 90 days while putting on a bit of muscle for a nice beach body. Thank you for your time! - Amit.
amitparkash You can make a hybrid, or just do Classic. I know you won't be disappointed with Classic. Yoga is a good swap but having the base of fitness that P90X builds before X2 is wise. You could change Plyo and Kenpo for Insanity cardio options if you want to take it up a notch.
Good day Coach! I'm new to P90x and I must say this is the toughest workout I've ever experienced! It is really hard and I can't keep up with the guys on the DVD. Even still, I will not give up. I'm determined to press play every day and work at it no matter what. Thank you for your site and thank you for your inspiration...you have no idea what this means to me. God Bless you!!!
Good day coach wayne, I'm Carlo and I'm writing from Italy where unfortunately P90X programme fitness isn't so popular. However, after several years of daily fitness I decided to change my fitness programme with P90X. I bought it so my wife and I have been started 2 days ago. In addition, we are eating all the calories calculated by P90X nutritin level (Level I - 1,800 calories/day for my wyfe and Level II - 2,400 calories/day for me). However, I have some doubts regarding the quantity for each meal and if the quantity for each level are standard for each person. I'd like a personal programme by your coaching. Thanks in advance for your cooperation, we'll try our best. Have a good day.
carlo775 What I recommend is nutrition tracking. You can still use the guidelines of the P90X nutrition guide but you track everything you eat. Check out: www.teamripped.com/nutrition-tracking and www.teamripped.com/myfitnesspal-set-uo
Coach Wayne, you truly are an inspiration! A Christian guy who wants nothing but to help others live a long and healthy life! Awesome job man awesome job! I just finished my first month of Insanity and I gotta say I'm in the best shape of my life and that was just from the first month!! Lol
The christian approach is what is admirable. Im starting my transformation now. Keep it going brother. David
Thanks Coach. You seem to make time to reply to everyone and set a great example for others to follow. I will try my best. Best wishes to you and your family.
Hi Coach, I am a Spaniard living in England, and wanted to say that you are an inspiration. I am 39 and have knee issues which prevent me from doing plyometrics and a lot of the leg exercises in P90x. However I am trying to break the vicious circle I have been in for some years now, as losing weight is important to relieve my knees. Do you have any advice in this respect bearing in mind you had knee reconstruction? Also, I am curious about your diet. Are you still on 1900 calories after your achievements?
Pedro, you can still do it man. If plyo is too much, you can always see what parts of CardioX you can do. I would also still do Legs and Beack and just modify or replace any of the squats that you aren't able to do without pain. Nutrition is the key. I used my 1900 plan to lose my weight, now I maintain my weight at around 3200 calories. A deficit is needed to lose weight.
Wayne, If I am working out at 5:30 AM; Do I take KreAklyn at 5:15, work out, then another KreAklyn and Recovery drink, shower/dress, drink Shakeology at 8:30 Am? Then real food/ nutrition for rest of day with a Whey Protein shake late in afternoon? Do I have this right? I'm still trying to drop some fat, but probably only 10-15 lbs of it. Thanks, Paul
Paul, that sounds good. The biggest thing is to track everything you eat and much sure you are stick to your budgets.
"If we were on vacation … I BROUGHT IT!" Hey Coach, That quote has piqued my attention. With Xmas/New Years rapidly approaching I'm starting to try and plan ahead since the family and I will be travelling overseas. I'm not worried about nutrition - if anything this will be easier since more/better foods are available - but not so sure about actual work-outs. Obviously taking weights is out of the question and I don't have bands (although, at a stretch I could probably get some where we're going - get it, stretch! Haha, sorry! :)). I'll be finishing my first 90 days of the X pretty much around the time we leave and at this stage I'm thinking I'll definitely take AB-X, Cardio, Plyo, and maybe Stretch and Core but for the resistance stuff I'm kinda thinking I'll simply make do with push-ups, pull-ups (local parks are handy!) and whatever random weights I can get my hands on. So a bit of a hodge-podge, more designed to maintain than gain during my trip. Do you have any recommendations you can give, ideas or any specific/particular routines you think I should stick to or take with me? Thanks
Ant, no those workouts sound good. I would hit some chest and back work as you mentioned. If you have 30-15, that would be a great routine for travel (only push ups and pull ups for 24 sets). Otherwise, keep active, watch your nutrition, and enjoy yourself.
hi coach, i just wanted to say how much i appreciate all the christian music and the story of Jesus poster you have on your wall. i just think it is great. i am a christian myself and i just think that its great that you put that stuff on your videos for a lot of people to see. thank you so much for being an insperation but even more for being a witness for Christ.
Hi Coach Do you always lift heavy or do you sometimes use lighter weight with higher reps to change things up? Thanks Alberto
Alberto, always heavy. Now with Body Beast, that is heavy enough to challenge at the certain rep range. A lot of the moves start with a 15 rep set, so that is obviously lighter than my 8 rep sets.
Hi there! Wow, your results are amazing! I'm on the last day of Insanity, month one, and have already lost over 12 inches from my body, but I want to keep up my progress. Once this is over, I plan to do another round of Insanity, then maybe branch out into p90x, but can you tell me what order you did the workouts in, and when you started combining programs to make hybrids? Thanks!
Coach, I'm coming up on my day 30 pics and was wondering if you could send me the link to your progress through your round 1. I know I've seen it on here before, but can't find it for the life of me. Ryan
Hello there coach Wayne I wanted to know if you could become my coach to help me push my self to get started on the P90x program so I can give a better life for my family I would thank you so much if u could. Thank you
Coach Wayne, Question for you. From the beginning 2 years ago, can you list out the order of what you have done, i.e. Round of P90x, Round of Insanity, Round of P90x, P90x2, etc etc. I am just wondering how you stacked these workout systems back to back to get into the shape you are in now. Appreciate your response!
Vik, on my hybrid calendars (http://teamripped.com/my-workoutshybrids) you can see the order I progressed through. I started with P90X, then a P90X/Insanity hybrid, and then to my other hybrids. Check them out!
Coach, I know you've gotten a ton of people saying how you inspire them. The reason is simple, your story and philosophy is inspiring. I am now on my second attempt of P90x. I finished day 4 today and am logging everything; nutrition and workouts on my Blog fightinggenetics.blogspot.com I started 5 weeks ago at 222lbs and was down to 211 at the end of week three. After missing four workouts in week 4 I decided I did not want to look back and say I didn't give it 100%. So I started over and am BRINGING IT every day. I see the importance of having a coach and I have signed up for the P90 crew on facebook. Being an Army Ranger I know what it is to push myself beyond what most think possible. I have just been struggling since returning from deployment. I convinced myself that I'd earned the right to be lazy which turned me into a slob... but NO MORE. Anyways, long story short, you are a huge inspiration and I will be turning to the site for continued tips and motivation. Thanks for all you do. Ryan