Nutrition / Supp Video
It’s been nearly a year and a half since I did my YouTube nutrition video and supplement video.
While much has stayed the same, a few things have changed. I’ve streamlined some of my supplements, and learned which ones give me the most bang for my buck. I’ve played with several types of diets and have a pantry / fridge full of the things I typically consume for 90% of my meals. So why not let all of you see what Coach Wayne is doing for the nutrition and supplements these days …..
Hope that helps! Feel free to ask questions!
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If you add garlic powder and black pepper to the yogurt it makes it a cool ranch flavored dip for your veggies like baby carrots and other vegetables as such. Even good for a spread on sandwiches.
Hey Coach Wayne!
You mentioned that you work out on an empty stomach, and take purple wraath to get the extra aminos while you work out. Would you recommend only using this type of supplement if working out on an empty stomach, or should it be used for every intense workout, even when I feel I have ate enough to fuel my body that day?
Thanks for the help & motivation!
Hey Tyson, there are benefits to an intra-workout supplement, but not nearly as much for someone who already has proteins and complex carbs in their systems. If I were working out later in the day, with my body already fueled, I would probably not use an intra-workout.
Hey Coach Wayne, I work out every morning @ 5 am, due to work schedule and a family, similar to your situation, and I always workout on an empty stomach, and take a pre-workout supplement, N.O. Xplode. But being a morning person, I don’t tend to struggle getting through the workouts. Is this detrimental to making the gains I need to, and should I consider an intra-workout?
Great video coach, thanks. Quick question, I’m taking Kre-Alkalyn and love it. I noticed that you are currently taking mono. Do you recommend switching it up every few months or so from Kre-alkylyn to Mono? I know then you deal with cycling and loading ect. Is it beneficial to switch it up like that or is there some other reason you’re doing it?
Thanks again coach.
Hey Madison, I’m going with Creatine Mono right now for variety. I did mono last year, then kre-alk, then no creatine at all for several months. I just chose to go with a round of mono this time, and then I’ll cycle off altogether for a month, then go back to kre-alk. Gotta keep the variety going :-)
Hey Lukas, I don’t use an intra-workout because I’m low on energy. I just want my muscles to have something to use while working out since I’m in a fasted state. So yes, I’d encourage anyone working out first thing on an empty stomach to use some BCAA’s or something before or during the workout so you can maximize the body’s ability to repair and improve.
It’s always great when you post updates on stuff you’ve covered before. Thanks a lot for this it’s one of many reasons why I check your site everyday. Very informative and helpful.
That’s what I thought, variety! Sounds good. I’ve got my muscle confusion with these workouts, I’ve got my metabolism confusion with my zig-zag diet, and I’ll soon implement supplement confusion lol. My body is more confused than Tony Horton watching an episode of Man Vs. Food. Thanks coach!
Great tips to remember. Thanks Coach
Thanks for the reply. What are some intra-workout supplements that you have used, or would recommend?
Hey Coach!!
ive done 2 rounds of the X got decent results( considering i didnt do any physical exercise for about 10 yrs) gave it my all but had a good xmas and put on a few pounds!! ive been eating rite for about 6 weeks now, doin my own weight lifting regime( taking a break fromthe X for a bit and im back on my bench + doing insanity) im fully commited to insanity now and doin my weights to in the evenings i want to shed 10 pounds but also put some muscle on, wat calorie and percentage do u think i should do?? im 6foot tall and weigh 175 probably 11 0r 12 % BF. if u could help me out that would be great.
thanks for all u do coach ;)
Bazz
Hey Lukas, the only ones I’ve used, both of which I like a lot, are Intrabolic and Purple Wraath. Check out my article “fueling during workouts” for more details on that specific topic = http://teamripped.com/fuel-during-workouts
Hey Bazz, I’d encourage you to first lose the body fat, meaning you’d need to be on a fat shredder diet at about 1800 cals or so until your body fat is where you want it. Then, you can shift the diet for more muscle building. Be sure you read the “dialing it in” article in my nutrition all in one section for more details = http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
Hey CW!! This stuff looks familiar….oh yeah, 90% of my diet! Thanks for the continued advice and support, bro.
coach,
loving p90x2, doing well, bringing it everyday and committed.
i am starving mid day. workout 5 am on empty stomach with scoop of 1 mr.
i have been eating more of late especiallyy mid day, good healthy stuff but still eating .
carrots here, almonds there,cucumbers here, apple here etc…
x2 crew members have helped and rec i go to 40 40 30, at about 1900 cals.
what do u think, can and will i still lose bfat at these percentages…
i still want to cut bf thanks
mike
Hey Mike, if you are starving and eating a higher fat % keeps you more satisfied, that’s okay. I personally don’t like fat % over 25 (I stick to 15-20% myself) just because fat is the MOST likely to convert to stored fat. So monitor your progress and be ready to adjust back if you notice you stop losing body fat at 30% fats. Keep bringing it Mike!
Hi coach:
2 questions:
1.- So you only would recommend to use purple wrath, when you haven’t ate anything?
2.- Does it need to be cycle like creatine or PWO?
TAnks!!!
Hey David, I think Purple Wraath is most beneficial for those who work out on an empty stomach. It’s good for anyone though. It does not need to be cycled.
Wayne, I was picking up a resupply of AMP60 wheybolic at GNC. I was suppries to here them say that a full serving is to much protein to be absorbed…they recommend a half serving….have you ever been told this?
hey coach .. i been slippen on my workout consistency because of time the past week or so.. Im going to just start doing in the early morning like yourself.. any tips for me?? just because i have never worked out earlier than 8am in my life lol and I’m planning on waking at 6. i really want to get max results this round. and my biggest problem of late has been time in the day.
Hey Oskee, I totally understand! That’s why I workout in the morning too. It will take you a couple weeks for your body to get used to it, but then you’ll never go back! Read this = http://teamripped.com/early-morning-workouts
Hey Jose, the “full serving” is 3 scoops on Whey 60. I go by scoops, not servings. I usually use 1-2 scoops at a time (see my sample diets for examples). It’s not that often that you would need 60g of protein all at once.
coach wayne.
How could i get a trial of shakeology? I would like to buy but scared I would not like the taste and will not continue. Pls let me know…appreciate it.
Hey Ruwan, just fill out the “Shakeology Sample Request” on the right menu bar :-)
hey coach…. pop corn is good??? i mean corn is high in sugar?? what are the benefits of pop corn??
sorry coach,
im meant 40 40 20.. my typo
do u think that % at 1900 or 2400 is better.
can i still lose bf at these percentages and calories… thanks
Just curious if anyone has used liquid egg whites in their Shakeology? I have been using 8 oz. of “All Whites” or a generic version. The egg whites in this form are pasteurized, so safe to consume without cooking. They are basically pure protein. I find it also adds a thicker texture to the shake. (My recipe is 8 oz. of egg whites, 7 ice cubes, 1 Tbsp of coconut oil, and 1 scoop shakeology, and maybe a little bit of extra water.)
Hey Ricardo. Sure, popcorn is a good choice for an occasional snack. I’m not talking about movie theater popcorn, microwave popcorn, butter, or salt. I’m talking about plain corn kernels popped in a healthy oil like olive or canola (like I showed in the video).
As long as it fits in your daily totals for carbs and cals, it’s a great choice. Imagine a 32 oz cup filled with homemade popcorn. That whole thing will have about 100 cals in it. It’s incredibly low in cals for the volume of food it is when you pop it. It’s dangerous to eat a whole lot of plain corn since it’s calorie dense, but when you pop it, you can eat quite a bit without actually consuming much corn. Like I said in that video, a 3/4 cup of kernals will pop into that entire pot.
Yeah, 40/40/20 is much better. And if you can feel okay at 1900 cals that will help you lose body fat faster, but if you are too low on energy then you can go a bit higher. It just affects how fast the fat will come off. Read this for more = http://teamripped.com/energy-balance
Interesting Brad! I haven’t tried that, but I might experiment with it and see how it turns out. Thanks for the tip!
Coach W,thanks for posting this again coz sometimes some of ur important files are under the pile of ur files:) Most of those items are in my weekly grocery lists! Thank you for keeping us posted all the time!…….
hey coach
if you workout in the evening. is it ok if I only drink a protein shake and eat a banana and about an hour later go to bed?
thanks
Hi Coach,
On your previous video you mentioned you were taking 2 servings of creatine mono (5g morning, 5g evening)… how much are you taking now? I am currently doing 5g with my daily morning shakeology/whey protein.
Also, I am currently 167lbs with 17%bf. Do you recommend staying with the fat shredder plan (50p/30c/20f) at 1800 calories until I can get my BF to 10-12%?
Thanks Coach Wayne! BTW this newest supplement/nutrition video is great!
Hey MC, if you are referring to using a banana and some whey mixed with water as a recovery shake, then yes that’s fine.
Hey Les, yes, stay on the fat shredder until you are close to your body fat goals. For more details, read my article “dialing it in” in the nutrition all in one section = http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
And since I’m using the creatine mono again for now, I’m using it the same way again (5g morning and 5g night).
Keep bringing it Les!
hey coach
i meant, do i need more “rest” and nutrition before going to bed after i workout.
No, you don’t need more nutrition. That’s fine since you work out so close to bed time.
Hey are you going to post a sample “flexitarian” diet like you did with the sample vegan diet?
Hey Greg, my “flexitarian” diet is pretty much the same as my vegan diet except that I allow some flexibility to it :-). I use R/R formula instead of the vegan recovery drink. And I allow for the occasional meat entree at dinner, and the occasional protein bar for one of my snacks. Otherwise, it’s identical to the vegan diet I was already doing.
And most importantly, I’m tracking my cals to be sure I’m not going over on calories for the day to help me get my body fat back into the range I want it.
Nice to see another fan of Purple Wraath. I love that stuff as an intra-workout.
thanx coach.. morning workout was real good!!
i think it is a permanent change for the better!!
hey coach how much is that R/R sup
Hey coach. I don’t see L-glutamine there. Do u not use it anymore??? Aswell in the middle of my workouts i sip on my R and R is that similar to purple wrath???
Hey Dan, yes you can definitely sip on R/R during your workout. That’s a great way to do it.
I don’t use glutamine anymore because there is already plenty of it in the Wheybolic 60 so I don’t need it. You need about 10g per day, so check to see what you are already getting in your protein powder and you might be able to cut that out of your budget!
http://teamripped.com/supplements/p90x-resultsrecovery
Coach whats a good recipe for chicken breasts? And is ground beef hamburger healthy my mom makes it from scratch
what do u think about the G2 gatorades? they have hardly any sugar & not many calories. i have to have something other than water, & i dont drink coffee. im not completely off pepsi, but im down from 5 or 6 a day to 2 or 3 a week. a can or 2 of pepsi a week is my cheat meal…..im working towards no pepsi at all lil by lil
I just grill my chicken breasts and lightly season them — nothing earth shattering lol. There are many recipes in the nutrition guide if you like variety.
And ground beef is not very desirable due to the saturated fats. So hamburgers aren’t a great choice.
Lol Sean. You “have to have something besides water”?? Or you won’t fully commit to changing your habits?? Yeah, that’s what I thought!
I don’t like G2. What I would recommend if you need something to help yourself as you commit to stop pop NOW is that you can try a 0 calorie water flavoring packet. Then over the course of a couple weeks you can taper those down until you are drinking water.
In my humble opinion, people who won’t give up pop don’t want this bad enough to change. And I’m a former pop addict so I’m not just bashing. I’m just being real :-)