I'm on day 18 of P90X and I was curious what you recommend for reps on lift days. At a 1000 calorie deficit I assume I won't be putting on mass but I was wondering if I should bother trying to achieve muscle hypertrophy (8-10 reps) versus focusing on muscle endurance by doing a little lighter weight to hit the 12-15 rep range? Can you help me understand which would be better and what effects either would have on my muscles at a deficit? Thanks coach!
coach i have a question . is the nutritional program really important or you can forget it ? i have been using p90x (5 weeks) but i dont see real results .please help me man
Hi coach, today im in the 8 week, so i have to do kenpo x, but i have a soccer match, if a do both, do i have to eat more (diet 50/30/20), or if a only play soccer, its ok, i burn the same amount of calories, so what do you think. Thanks for your time
Coach, I started P90X on Saturday (i skipped yoga),Just finished the 1st week. Am 39 year old with 79 kg and 181 cm height. My problem,I couldn't do a single chin up/pull up . Am always using the chair to do it,Is this OK? and with the legs workout..I couldn't hold and do all the workouts. am frustrated coz I finished 50 days of Insanity (I stopped 2 weeks before P90X) and I still cant compete with the workouts as I didn't do a 50 day of Insanity ?!!! I dont know what to do..shall I be patient and keep going? and it will be better later? Regarding the AB-x I dont have a problem with exercise but my problem is my Butt Bone,,I cant do them exactly as they should because of it. Please kindly advise me what to do?
Dankar, using a chair is what I had to do too. It does really work your leg too. Check out: http://www.youtube.com/watch?v=iWtfturuHT8 Get some padding to sit on for ARX. It will help a lot. Use a thick blanket folded up, towel, even a sweatshirt. Bring it!!!
Hi coach, i have a question, today its my turn to do yoga x, but i cant do it today, can i do it tomorrow, and legs anb back the day after tomorrow, or what can i do, thanks
Hey Coach, I was just wondering, but for a beginner doing something like AB Ripper-X what, in your opinion, is the best and most beneficial way to proceed: 1. Do all the reps (25 etc.) of each exercise at your own time/pace (i.e. frequent breaks for me!); or 2. simply do as many in one go as is possible on the day? Thanks
Ant, I worked at getting about 15 reps in the time frame that Tony and gang was doing 25. Just like the other workouts, over time you add reps and will then start to hang with ARX. Option 1 is not bad at all, it just takes more time. I was really working with 15 reps!
Hey Coach, I'm just posting here as a sort of self-accountability measure more than anything else, however I've just finished taking the P90x 'Fit Test' and I passed... Well, sorta/kinda/not really. Met minimum on pull-ups (3); exceeded vert. jump (13 inches); just over on push-ups (16); managed to touch my toes (hooray!); 1min 5 sec on wall squat so also just over; 12 reps @ 22lbs bicep curls; 27 in & outs; BUT... ... totally busted on the jumping jacks. Barely (and I mean barely, my legs were jello and my heart about popped!) made 1:30 - so a full 30 sec short of 'normal' and didn't even make the final 30 sec sprint! know the recommendation is to try Power 90 or something first if you don't pass the Fit Test, however I'm simply waaaaaaay too invested in PSX90 at this point and have my gym set-up, diet planned and everything else ready to go to start first thing Monday. Disappointed! :/
Ant, modify, modify, modify! You can still do it, just find ways to modify what is currently difficult. Do your best and forget the rest!
hey coach i started over p90x because i missed 2 weeks and i didnt see any good results. i have hypotonia its a state of low muscle tone. which basically means i have to do double the work to see the same results as some one with out it. so im dong abs alot and im eating healthy but now my stomach is getting bigger and i have friends where they take off there shirts and they have big stomachs but you can clearly see there abs. is this happing to me??? because i want to be skinny and have those washboard abs. please help Thank you, Matthew
Hey Matthew, seeing your abs is mostly a function of getting your BF% low enough to make them visible. I am not familiar with hypotonia, so I would check with your doctor on how to best alter you diet. I would still suspect that you want to give your muscles time to recover. Treat your abs like any other muscle group, give them a days rest between workouts. Nutrition is key here, but again check it out with your doctor. I am not sure what a deficit diet would mean for you.
Mike, monthly payments for monthly shipments. If you do Home Direct, that is an auto shipment, it is charged to your CC once a month.
Will do Coach, i have to do some homework on things before i ask you, most of the things are pretty common sense. Coach Wayne Whats your favorite flavor of Shakeology ? is Greenberry Good ?
How's it going Coach Wayne Today was Day 2 of my workout & meals. I'm finding it very frustrating because I went over on carbs -79 , Fats -14 & protein I'm at 75 , what am I doing wrong ? & how can I figure out how to fix this ?
Mike, you need to drop some carbs and add protein. Your protein sizes will be larger portions than you think. Look back through your log and find the items that have the most carbs. Drop a few. Check out, http://teamripped.com/my-nutritionsupplements/my-sample-diet for ideas.
Ok thanks Coach Wayne so today was Day 1 & I just finished all my meals I went with that you told me 2000 calories . 50%P. / 30% Carb / 20% F At the end of the day ( switch is now ) my total calories were 2,079 For Carbs -64 , Fat -27 & Protein 84 . Why does carbs & fat has the (-) sign ? Did I go over ? If so how much ? & protein ? How much more do I have to take ?
Mike you can change your percentages under GOALS. Check out: http://teamripped.com/myfitnesspal-set-up All the details to change your goals are there. If you see a minus sign after you change your percentages, that would then mean you have gone over.
Coach Wayne Sorry for being such a pain in the ass lol but on MFP , after I put my own custom calories & % do I have to worry about puttin in the calories I wanna burn ever week & trans fat, sodium , sugar etc etc ?
Mike, no your workouts are figured into your calorie goal. So don't add workout calories. I would watch sugar and maybe sodium. Just watch your sources of sugar. Are you getting mainly for natural sources (fruits/veggies) or is it added (protein bars, shakes, other processed foods).
Coach Wayne Thank you soo much I spent pretty much most of my day until now reading & understand a lot of the things you explained & described. You were & are a lot of help. I appreciate it. I will be making you my coach. Now only one more question, im soon to be attending the firefighter academy here in Philadelphia. I have to be between a certain weight. I'm 200 pounds now & like I said I wanna lose the fat & build the muscle I know now what I have to do. My question is on " My Fitness Pal" after I put my current weight it ask my Goal weight , do I still put 200 pounds ? I put that & it's tellin me to take up 2,630 calories , 362g carbs , 88g fat , 99g protein , is that about right ? Please explain & help me on that part ? Thanks
Mike, so do you need to lose weight or gain? MFP has just given you their recommendation (not that good of one...). At 200, if you want to lose fat, change your goals to 50%P/30%C/20%F (that is Fat Shredder) and set your calories at 2000. If you hit those budgets and are under that calorie goal each day, you will lose fat! Check out: http://teamripped.com/myfitnesspal-set-up for help with set up. And look at: http://teamripped.com/p90x-round-1-nutrition for an overview of how to plan your nutrition. BRING IT!!
Coach Wayne, whats going on ? im going to start P90X tomorrow, im 6ft 200 pounds & im 22 so 3000 calories is what i should be eatting right ? & i wanted to know i also have insanity . is it bad if i do insanity in the morning & P90X in the evening ? Now as far as Protein is this the right way ? 1. Most important time to take whey protein is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth. 2. Right before bed. You’re about to sleep for 6 to 8 hours. That’s a long time without protein. Could you imagine going throughout your day (when awake) not eating 6 to 8 hours? Don’t let your body starve overnight. Feed your muscles and let your metabolism run all night long – building muscle while you sleep. Right before bed is important. 3. Right upon waking. Same thing, you’ve just gone 6 to 8 hours without proper nutrition. Your body needs protein quick. 4. Half hour before a workout. This sets up the “anabolic window” before your workout and provides your muscles with adequate nutrition so that the effects of weight training (weight training breaks down muscle–called catabolic)are not as severe. These are the best times for protein. however, your post-workout protein drink should be a whey shake as whey protein is absorbed quickly.
Mike, The P90X guide might put you at the 3000 calorie level, but if you are wanting to really drop fat and get ripped, you need to run a deficit from there. I would recommend taking a look at two places: http://teamripped.com/p90x-round-1-nutrition and http://teamripped.com/my-nutritionsupplements/my-sample-diet Those will both give you an idea of where I use whey too. I usually use some post workout and for a last meal. Beyond that, whey should be used to hit your protein goals. The more whole food you can use the better, but whey is a good tool to make sure you use your protein budget.
Hey Coach Wayne, in p90x they talk about how the 1st hour after the workout is the "window" where your body takes in the nutrients you eat quickly, but I don't like taking any supplements such as protein powders or bars, so I just try and eat healthy. I heard that chocolate milk is a good alternative to the recovery drink, is that true? And if so, how much should I drink and would putting sugar make a difference? Should I also eat fruits post-workout? If so can you please specify the types of fruits that would benefit me the most.
John I am not sure about chocolate milk. It is not the same as R&R. No vitamins/mineral/electrolytes/creatine/glutamine... R&R is roughly 40g carbs and 10g protein. You could try to make those amounts. I wouldn't add more sugar too it. It will already have a lot of HFCS... Fruits aren't ideal after workouts as many have a lot of fiber (in the skin). That slows digestion, and we don't want that post workout. A banana would be about the best pick.
Coach i'm doubling down on nutrition now, but if I want do to some extra work, should I do both ARX and X2AR on the same day after an exercise, or should I just alternate between them every 2 days? Provided I can push myself to do both of them after an exercise.
Tim, abs are like everything else. Give them at least a day between when you work them and at most do them 3x a week.
Can you fill me in on the "Double down on nutrition" part? :p and would ab ripper x2 help me work on lower abs more? Since I only have results on my upper abs from ab ripper x
Tim lower abs are all about nutrition and getting lean enough. X2AR or ARX will work. Double down on nutrition by making sure you are weighing everything, no compromises! Stick to your deficit, maybe even drop it another 100-200 calories. Time your meals perfectly and hit all of your supplements.
Coach I'm currently doing p90x, and i'm on phase 3 right now. I can see a difference with my abs, but I was wondering if I can replace ab ripper x with ab ripper x2 from p90x2, do you think I would get more results doing that in the last month?
Tim, you can switch it out if you want a change of pace, but abs are made in the kitchen! Double down on nutrition and finish hard!
I've just completed phase of p90x however I have not been seeing any results on mid section, I haven't seen any abs. I've been following the diets rigorously, I've noticed a lot of changes in my upper body and legs however nothing in the ab area. I weight about 160 height 5'11 any advise.
Dirk you need to just stick with it. Unfortunately abs are a slow process, you need to get you BF low enough and they will come. You can't spot train fat away. Stick with your deficit and it will happen!