Hey Michael, the answer to your question is in the “dialing it in” article. What is your body fat now and where do you want to get? Plug it into the “dialing it in” guidelines.
1)Is it possible to do fat shreddar and same calories for 3-4 months and not experience a plateau? Doesnt the body eventually get used to it, or will body fat keep dropping?
2) You know how you say for mass do 8-10 reps, even while on a calorie deficiet. Im just wondering how that works if your running a deficit, ur muscles cant gain mass can they?
Hey Michael, not necessarily. You could stay on the same diet and continue to see results. Or, you could plateau. It depends. I’ve discussed it in detail in the “maximizing metabolism” article in the Nutrition Tips section.
When on a calorie deficit, you can’t technically “gain mass” (although it’s possible for individual muscles to get stronger or larger, but your overall body mass won’t go up while on a calorie deficit). However, to maintain muscle mass and strength (as opposed to losing mass), it’s important to lift big, like you would if you were trying to build mass.
not really a question just a comment. Today at the gym these 2 women came to me and are like wow your the p90x guy(since i do it on the tablet at gym). They are like you look real ripped ect..ect..
Hey Coach Wayne, today I didn’t have enough time after I did my Insanity Max Plyo workout and I went straight to school (had an cliff bar, apple, banana) …when I came home for lunch I had two servings of spaghetti and eaten two turkey sandwiches a for dinner…should that be the cut off for today?
Hey Terrell, I have no idea. Are you tracking your cals and %? What are your daily calorie goals? You need to plan each day so that you hit your goals or at least get close, with 3 main meals and 2-3 snacks to keep your body evenly fueled all day.
Few questions. last night was my birthday so I pigged out with friends at applebees.lol But hey, my birthday is only once a year so i figured idd go all out. So this morning I did legs and back and I figure i want to do doubles tonight and do cardio x to burn some of that extra food. Is it ok to do cardio x same day as legs and back, even though cardio x uses alot of legs?
Also, is it bad to use pre workout such as e and e twice in a day. Like once at 7 am and once at 5 pm?
Hey Michael, like I’m sure you read in the “Rest and Recovery” article a couple days ago, extra cardio is always okay as long as you have the time and the energy. It won’t make up for pigging out though. But if it makes you feel better, go ahead.
And only use a PWO once per day (your main workout). You don’t want to take it for any extra cardio you do.
Hey coach, i recently saw a video on Youtube, were a guy explains how he went from 14% body fat to 7% through hard cardio and a solid diet plan consisting of one solid meal a day, and 4-5 whey protein shakes? Would do you think about this? What are the downfalls about this?
Hey Antonio, I think food is the better way to go than a liquid diet. Protein shakes are great supplements, but they don’t give your body everything it needs and doing a diet with only 1 food meal per day isn’t wise in the long run. Plus, as you can see, just on teamRIPPED we have many, many people who have gone from a lot more than 14% body fat to 7% and less while actually eating real food! LOL!
When measuring the 1 cup stuff.. such as 1 cup skim milk or 1 cup brown rice.. Is it ok to use an 8 oz cup for those measurements or do you need to use a measuring cup?
I love this new calorie level.lol Im not quite doing your 3,000 calories because your a bigger guy. So i decided to do 2,850 for maintenance and see how i do for a few weeks. But i have so much energy now!
I just got 1 M.R. Gona take it first time tommorow with back and biceps. Do you think i should follow the recommended 1 scoop dose or how did you do it? The guy at vitamin shoppe told me its potent so to watchout.lol..
Also am i still supposed to take 4 kre-alkalyn pills even though the 1 m.r. has creatine monohydrate?
And lastly, if i decide to have a diet coke once every few weeks when out to eat, would that impact fat loss?
Ive been reading reviews about 1 m.r. even though i already bought it. A lot of reviews talked about feeling nausea/vomiting/stomach problems during or after the workout. Did you notice any of these while taking 1 mr?
I didn’t Michael. All PWO’s have reviews like that. It’s a stimulant and people can respond in many different ways. Some people feel a great jolt of energy with a PWO. Others feel nausea. It just depends on the person!
Bad news, I injured my elbow it seems(tennis elbow). It hurts when I do pullups or curls, or pushups. So i think its best to rest my upper body for 1-2 weeks. I think ill continue to do the kenpo x, plyo x, legs portion of legs/back plus incorporate 1 day of jump rope to my schedule since i cant do upper body.
Should i keep calories the same(2850) or should i lower them since i cant do the resistance workouts?
Hey Michael, if you are going to back off the resistance workouts, then I’d suggest dropping the calories down as well.
I’ve had bouts of golfer’s elbow myself (pain on inside of elbow as opposed to tennis elbow which is pain on the outside), and I’ve never stopped working out. I’ve modified though — decreased resistance on the moves that bother it (or assist myself on pullups if necessary). But after a week or 2 of going 90% instead of 100%, I was back at it and didn’t lose valuable muscle and momentum.
When i do pullups i should just use chair instead of squeezing out an extra couple? Also for bicep curls i should just drop weight for 1 or 2 weeks versus doing nothing?
I guess ill try that and see if it heals that way!.. Thanks. Can i keep calories same if i drop the weight and modify pullups?
Yes Michael, if you keep doing the workouts, keep your cals the same. And yes, go 90% effort (which would mean don’t squeeze out the extra couple reps, and drop the weights).
I just was able to check my body fat percentage as of right now it is at 12-13 percent. I didn’t know it was that low…for me it is.I started out at 20 percent. I am hoping to stay on the fat shredder until I am below or right at 8 percent. I am happy with the work I am putting in…however, my body type is not the way I wanted it to look. I have a stocky build (football player) Is it possible to get more lean? Or change body types? (basketball player)
Good job Terrell! Keep it up! You can’t change the bone structure you have, but sure you can get more lean. Dwight Howard is a lean basketball player with a huge, wide shouldered bone structure. Derek Rose is also a “stocky” type build but with very low body fat. There are all types of bodies, but the key is to keep getting that body fat lower and you’ll like what you see.
Hey Michael, the answer to your question is in the “dialing it in” article. What is your body fat now and where do you want to get? Plug it into the “dialing it in” guidelines.
hey coach,
I was just wondering, do you know if it’s ok to store supplements such as e and e , and results n recovery in cold temperatures?
Yes, cold temps are fine. High temps will shorten the shelf life though.
Hey coach,
Two general questions ive been wondering.
1)Is it possible to do fat shreddar and same calories for 3-4 months and not experience a plateau? Doesnt the body eventually get used to it, or will body fat keep dropping?
2) You know how you say for mass do 8-10 reps, even while on a calorie deficiet. Im just wondering how that works if your running a deficit, ur muscles cant gain mass can they?
Thanks!
Hey Michael, not necessarily. You could stay on the same diet and continue to see results. Or, you could plateau. It depends. I’ve discussed it in detail in the “maximizing metabolism” article in the Nutrition Tips section.
When on a calorie deficit, you can’t technically “gain mass” (although it’s possible for individual muscles to get stronger or larger, but your overall body mass won’t go up while on a calorie deficit). However, to maintain muscle mass and strength (as opposed to losing mass), it’s important to lift big, like you would if you were trying to build mass.
Ok. So as long as the scale keeps going down every week then your fine on fat shreddar with same diet until you reach your desired body fat, correct?
As long as the BODY FAT keeps going down you are fine on a fat shredder diet. The scale is secondary — don’t use it as a gauge of your true progress.
lol..
not really a question just a comment. Today at the gym these 2 women came to me and are like wow your the p90x guy(since i do it on the tablet at gym). They are like you look real ripped ect..ect..
Haha just one of the perks of doing P90x! haha
Nice Michael!!
hey coach, if you get caught behind meals for the day is it ok to eat the remaining meals every 1.5-2 hours instead of every 2.5-3 hours?
It’s best to plan ahead to keep your body on its usual schedule as much as possible, but if that happens every now an then, that’s fine.
Hey Coach Wayne, today I didn’t have enough time after I did my Insanity Max Plyo workout and I went straight to school (had an cliff bar, apple, banana) …when I came home for lunch I had two servings of spaghetti and eaten two turkey sandwiches a for dinner…should that be the cut off for today?
Hey Terrell, I have no idea. Are you tracking your cals and %? What are your daily calorie goals? You need to plan each day so that you hit your goals or at least get close, with 3 main meals and 2-3 snacks to keep your body evenly fueled all day.
Hey coach,
Few questions. last night was my birthday so I pigged out with friends at applebees.lol But hey, my birthday is only once a year so i figured idd go all out. So this morning I did legs and back and I figure i want to do doubles tonight and do cardio x to burn some of that extra food. Is it ok to do cardio x same day as legs and back, even though cardio x uses alot of legs?
Also, is it bad to use pre workout such as e and e twice in a day. Like once at 7 am and once at 5 pm?
Hey Michael, like I’m sure you read in the “Rest and Recovery” article a couple days ago, extra cardio is always okay as long as you have the time and the energy. It won’t make up for pigging out though. But if it makes you feel better, go ahead.
And only use a PWO once per day (your main workout). You don’t want to take it for any extra cardio you do.
Hey coach, i recently saw a video on Youtube, were a guy explains how he went from 14% body fat to 7% through hard cardio and a solid diet plan consisting of one solid meal a day, and 4-5 whey protein shakes? Would do you think about this? What are the downfalls about this?
Hey Antonio, I think food is the better way to go than a liquid diet. Protein shakes are great supplements, but they don’t give your body everything it needs and doing a diet with only 1 food meal per day isn’t wise in the long run. Plus, as you can see, just on teamRIPPED we have many, many people who have gone from a lot more than 14% body fat to 7% and less while actually eating real food! LOL!
Coach. i forgot to mention, he said he reached to 7& body fat decrease in 30 days! is this even safe?!
Like I said Antonio, I wouldn’t recommend it.
Hey coach,
Is it ever ok to take 2 scoops of whey together with water? or is that a waste?
Thanks!
Sure, that’s fine. It’s not a waste.
Hey coach,
When measuring the 1 cup stuff.. such as 1 cup skim milk or 1 cup brown rice.. Is it ok to use an 8 oz cup for those measurements or do you need to use a measuring cup?
8 oz is 1 cup, so that’s fine.
I love this new calorie level.lol Im not quite doing your 3,000 calories because your a bigger guy. So i decided to do 2,850 for maintenance and see how i do for a few weeks. But i have so much energy now!
Hey coach,
I just got 1 M.R. Gona take it first time tommorow with back and biceps. Do you think i should follow the recommended 1 scoop dose or how did you do it? The guy at vitamin shoppe told me its potent so to watchout.lol..
Also am i still supposed to take 4 kre-alkalyn pills even though the 1 m.r. has creatine monohydrate?
And lastly, if i decide to have a diet coke once every few weeks when out to eat, would that impact fat loss?
Start off with the recommended dose and see how you do. And yes, keep taking your kre-alk just like you would have otherwise.
Diet coke won’t impact fat loss. It’s just not good for you. The occasional splurge won’t hurt though.
hey coach,
Ive been reading reviews about 1 m.r. even though i already bought it. A lot of reviews talked about feeling nausea/vomiting/stomach problems during or after the workout. Did you notice any of these while taking 1 mr?
I didn’t Michael. All PWO’s have reviews like that. It’s a stimulant and people can respond in many different ways. Some people feel a great jolt of energy with a PWO. Others feel nausea. It just depends on the person!
Hey Coach,
Can you suggest a good heart rate monitor? Not too expensive but something that gives good consistent reading. Thanks !
Hey Rishi, I am happy with mine, which is the Ironman Road Trainer with chest strap. But it’s the only one I’ve had so I’m not a huge expert.
Hey coach,
Bad news, I injured my elbow it seems(tennis elbow). It hurts when I do pullups or curls, or pushups. So i think its best to rest my upper body for 1-2 weeks. I think ill continue to do the kenpo x, plyo x, legs portion of legs/back plus incorporate 1 day of jump rope to my schedule since i cant do upper body.
Should i keep calories the same(2850) or should i lower them since i cant do the resistance workouts?
Hey Michael, if you are going to back off the resistance workouts, then I’d suggest dropping the calories down as well.
I’ve had bouts of golfer’s elbow myself (pain on inside of elbow as opposed to tennis elbow which is pain on the outside), and I’ve never stopped working out. I’ve modified though — decreased resistance on the moves that bother it (or assist myself on pullups if necessary). But after a week or 2 of going 90% instead of 100%, I was back at it and didn’t lose valuable muscle and momentum.
When i do pullups i should just use chair instead of squeezing out an extra couple? Also for bicep curls i should just drop weight for 1 or 2 weeks versus doing nothing?
I guess ill try that and see if it heals that way!.. Thanks. Can i keep calories same if i drop the weight and modify pullups?
Yes Michael, if you keep doing the workouts, keep your cals the same. And yes, go 90% effort (which would mean don’t squeeze out the extra couple reps, and drop the weights).
Hey Coach Wayne,
I just was able to check my body fat percentage as of right now it is at 12-13 percent. I didn’t know it was that low…for me it is.I started out at 20 percent. I am hoping to stay on the fat shredder until I am below or right at 8 percent. I am happy with the work I am putting in…however, my body type is not the way I wanted it to look. I have a stocky build (football player) Is it possible to get more lean? Or change body types? (basketball player)
Good job Terrell! Keep it up! You can’t change the bone structure you have, but sure you can get more lean. Dwight Howard is a lean basketball player with a huge, wide shouldered bone structure. Derek Rose is also a “stocky” type build but with very low body fat. There are all types of bodies, but the key is to keep getting that body fat lower and you’ll like what you see.