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626 comments
Glenn1984
Glenn1984

Dear Coach Wayne,


The last time I was on here was in November. I had arthroscopic bankart repair on my right shoulder. I started rehab two weeks after surgery. Which was the first week of December. Now I still have limitations with weight and how far I can move it. The Docs say I'll never I have full rotation. But my question for you sir is what would you suggest? I can work out, doing things like planks and push ups on my knees, the bands they gave me. I'm not trying to jump the gun, I'll just hurt myself.


Thank you for your time,

Glenn.

Dan
Dan

Dear Coach Wayne,


I am in week 6 of p90X classic and am down to 19.5% body fat from 24%. Should I continue in fat shredder mode? How do I get my body fat down to 10-12%? Should I continue with 50% protein? I am seeing results but want to see much more.

Michael
Michael

Dear Coach Wayne,

 

I had a question about working out at the gym for bulk. Is it ok to do a back workout the day after doing shoulders and triceps? I know i am fine for the triceps, but will I be ok doing back even though my shoulders are alittle sore? My workout consists of pullups, lat pulldowns, high rows. Thank you:)

jason
jason

Got it. I'll let him know.and disregard the second message i sent.I thought the first one didn't go through. Thanks.

jason
jason

Hey coach, My buddy just started p90x and his knee its swelling up a little. he doesn't want to stop working out. He is in his first week.what would you suggest?

Paul B
Paul B

There is so much information provided on this site: articles, message boards, results, dialog back and forth...Kudos Coach Wayne. Only problem for me now is not staying up to later reading everything. Cant wait to get my nutrition on track to see my results. Thank you again for your efforts and time.

Brent Madison
Brent Madison

Coach - Question on nutrition: I typically end the day with a protien shake to balance my percentages ( I always have plenty of calories left to fit it in). A lot of times it is around 9:00 when I get around to having the shake. Is this too late in the evening to be eating? I am not sure if I should just skip this snack even though I usually need it to get around 1700 calories for the day ( if it matters, I am using Optimum Nutrition's Gold Standard Whey) Thanks for the help PS- loving P90X. Just finished week eight down 27 pounds and feeling a lot better

Michael
Michael

Hey coach, Is it ok to swim like 3-4 hours after completing shoulders and arms? Or will that over work your arms? Im not sure because I know that when you swim you use arms also as well as back Thanks

Antonio
Antonio

One more question coach,im working out 2a days. If i do chest in the morning would it be better to do chest again in the afternoon, or dotriceps? If ido do this i feel like my chest work outs will be to close, instead of doing chest twice a day and burning myself out?

Antonio
Antonio

Hey coach, i was running a little bulk diet, but im noticing my body fat increaSe,im currently eating around 1900-2400 calories. Wel i guess what im asking is, if ikeep lifting heavy, and eating at around 2000 cal, but i began to run 5-7 miles every two days, will i lower my body fat but stay my size, our is there no point in doing that? In other words, is a bulk diet with a lot of cardio bring good results?

Michael
Michael

ALso, my sister is a dentist(kinda like you:)) and she is experiencing aches from the job so she wants to start a home workout program to get into shape, but she never worked out in her life before. Which workout program should I recommend to her? Thanks coach:)

Michael
Michael

Thanks coach.. So realistically, you could do any muscle group 3 times a week as long as you give a day off in between?

Michael
Michael

Hey coach, One more question. If i do chest one day..Can i do back the next day? Or would that be over working the shoulders? Thanks:)

Michael
Michael

Hey coach, Got a quick question about general body building.. Lets say you do chest/biceps one day.. then next day do legs.. is it ok to do back/shoulders/tris the day after doing legs, even though its only been around 48 hours since doing chest/biceps? Thanks:)

cory
cory

Thanks coach I'm ordering p90x today

Cory
Cory

Hey coach when you first got p90x did you pass the fitness test

Antonio
Antonio

Hey coach i've been bulking, now i want to cut some of that fat. I'm gonna continue lifting heavy, but im not sure if im supposed to be eating the same, just more cardio or what?

fran
fran

hello wayne is a pleasure to contact you if I succeed I am from Caracas Venezuela and I'm about to start p90x wanted to know how to stay motivated??

Christopher
Christopher

Hey coach did you always do yoga start to finish

Gabriel
Gabriel

Yes Sir, I do sweat a LOT. But I do not currently take a recovery drink. I just drink my protein shake when I am finished with X2 and then I will work on basketball soon after. Do you think the results and recovery formula will help?

Gabriel
Gabriel

Coach Wayne, I am currently doing p90x2 and working out a lot for basketball (shooting, dribbling, etc.) and I take a pre-workout supplement (c4) before my x2 workout. The problem isI tend to cramp up toward the middle or end of my day. I know that bananas are great for you and potassium is important, but I was just wondering if you had any advice for me. Thank you very much! Gabriel

Wesley
Wesley

Hey Coach Wayne, I was wondering if you recommend me taking a post-workout protein shake even after plyometrics, yoga x, and kenpo x. Would you say it's better for me to just take a scoop of powdered gatorade after plyometrics, yoga x, and kenpo x to replenish your depleted electrolytes? Or is protein NEEDED as well?

Antonio
Antonio

Hey Coach, I've been told by many to drop my bf% then start a clean bulk diet. I'm going to do this for about 3 weeks since i'm skinny already, but should i keep lifting heavy in these weeks?

Terrell
Terrell

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)

Michael
Michael

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?

Michael
Michael

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?

Rishi
Rishi

Hey Coach, Can you suggest a good heart rate monitor? Not too expensive but something that gives good consistent reading. Thanks !

CoachWayne
CoachWayne moderator

@Glenn1984 Hey Glenn, really listen to your doc. But I would think you could go slowly with something like P90X. Just really make sure you stay safe so you fully recover.

CoachWayne
CoachWayne moderator

Michael, you should be ok. Shoulders are interesting. Different parts of the shoulder gets used as accessories for a lot of different movements. You use a lot of shoulder in pressing movements which would be the opposite as the pulling movements for your back work. If you feel ok, I bet you will be fine. If you do notice your shoulders being over worked, space out those body parts. 

Coach Wayne
Coach Wayne

Jason, rest and see a doctor. It will do him no good to get hurt. Modify and only do upper body workouts until he figures it out. I would skip plyo for sure.

Coach Wayne
Coach Wayne

Brent that shake is perfectly fine. Not too late at all. You are just fueling for the night and it will work well. Way to go, 27 lbs down is great! Bring it!!

Coach Wayne
Coach Wayne

Michael that would depend on how hard/long you plan on swimming. If you have the energy, go for it and see how you feel tomorrow! Enjoy!

Coach Wayne
Coach Wayne

Antonio, I would encourage you to hit one workout a day really hard. I have never had to do more than one workout a day. Trust the systems and give it your all!

Coach Wayne
Coach Wayne

Michael, good places to start are Power 90 or even Slim in 6. Have her look through the PROGRAMS tab and see what interests her. ChaLEAN Extreme could be a good option too if she wants to step it up a little.

Coach Wayne
Coach Wayne

Michael, you could... but that would be make you pretty disproportional.

Coach Wayne
Coach Wayne

Michael that would be close. You could give it a try, but I think you are right. Your shoulders will be pretty worked from Chest. Put leg in between them and you will be fine.

Coach Wayne
Coach Wayne

Michael, yes that works perfectly. You even haven't hit the same muscle groups on Wednesday as Monday (you could theoretically do Chest/Back again).

Coach Wayne
Coach Wayne

Cory I did. I then heavily modified things like pull ups and 1 arm push ups. It's about sticking with it.

Coach Wayne
Coach Wayne

Antonio, if you are switching to cutting fat, you need to switch to a deficit on calories and fat shredder.

Coach Wayne
Coach Wayne

Fran, keep plugged in here! Check out the motivation tab just above the blog posts. Bring it!!

Coach Wayne
Coach Wayne

Hey Gabriel, I would recommend a recovery drink, yes. And the R/R formula is my favorite, but there are many good ones.

Coach Wayne
Coach Wayne

Hey Gabriel, if you are sweating a lot, you definitely need electrolytes in your system, as well as LOTS of water (those are the 2 most common causes of cramps). A recovery drink following your workout is key. Are you using one?

Coach Wayne
Coach Wayne

Hey Wesley, I would most recommend a recovery drink after any workout where you feel depleted, which would be after the lifting workouts and plyo. I wouldn't take one after yoga or kenpo. By recovery drink I mean something that has fast absorbing carbs as the primary ingredient, along with a small amount of protein and electrolytes. If you don't want to use a true recovery drink, I'd recommend a banana and some whey protein as a "poor man's" alternative (not gatorade though).

Coach Wayne
Coach Wayne

Yes Antonio, lift heavy even while using a fat shredder diet to drop fat.

Coach Wayne
Coach Wayne

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.

Coach Wayne
Coach Wayne

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).

Coach Wayne
Coach Wayne

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.

Coach Wayne
Coach Wayne

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.