Friday I begin ROUND 4!! I’m pumped to dive into a new challenge!! That’s one of the most fun parts of using these programs — the possibilities are endless!
I’ve done a massive body fat loss round (Round 1).
I’ve done a refinement round to get shredded (Round 2).
I’ve done a strength building, muscle building round while maintaining my weight (Round 3).
As your fearless leader, I want to be able to tell you what does and doesn’t work with P90X / Insanity / the supplements / the nutrition. And so far, I’ve found a lot of things that have worked amazingly!
Now, I need to change things again to learn more about how to use the workouts and nutrition to meet specific goals. So, for Round 4 I’m going to change things up a bit, both on the workouts and on the nutrition. My goal is to take advantage of the winter (non-swimsuit) months to “Bulk Up”. I know what you’re thinking, Coach Wayne is already 208! True, and I really like my physique right now. But because I want to be able to help others looking to “bulk”, I’d like to see if tweaking the diet and focusing on low reps/high weight/more rest between sets will help me finish this round at about 220. That would be BEAST!!! LOL!
Workouts:
Some weeks during this round will have 3 lift days, while one of the weeks will have 4 (because Back/Bi’s and Chest/Shoulders/Tris lend themselves so well to a back to back workout). I will still incorporate P90X, 1-on-1’s, and P90X Plus. I’m moving Abs back onto the lift days (for the most part), but I’m rotating between Ab Ripper X, Cardio Abs, and Killer Abs. I will still have a couple Ab-only days (Insane Abs and Ab Ripper X 2). But because I wanted to incorporate a rest day this round, I need to move the Abs back onto the lift days.
Also, I’m going to switch from the circuit-style lifting to a little more of a powerlifting approach. For this, I will pause the DVD’s between some of the sets to let my HR drop, thus allowing me to lift bigger and recover a little more between sets. This will mean that the workouts will take longer (I estimate 10 minutes longer per workout), but I’m hoping this helps me with my goal to bulk up this round.
I will be doing 2 Insanity cardio days per week for most of the weeks. So this won’t be a super-intense cardio round. Just 2 days per week of cardio will serve to maintain my cardio fitness while I focus on muscle building and gaining bulk.
I’m even going to put yoga into the starting lineup this time to better develop my flexibility, balance, and coordination. And no, I don’t like Yoga! I still hate it!!! LOL! But I’m gonna do it anyways.
The biggest difference for this round is that I want to keep the variety at the max, so each lift day and each cardio day will only be done ONCE per month! (with the one exception of the Back/Bi and Chest/Shoulders/Tri double week). Every day of the month will be something new and unique that I won’t do again for another 30 days! This should keep things totally new and different each day! See my “Constant Confusion” link for the schedule.
Diet / Nutrition:
This change is a little scary for me. I’ve been on the same 3,200 calorie balanced diet for 6 months now. But because I want to see for myself what will happen, I am going to switch from the 40/40/20 balance to an endurance maximizer diet (30% protein, 50% carbs, 20% fat). And since I know that 3,200 cals is what my body needs to maintain my weight at 210, I’m going to need to bump it up if I want to gain mass. So I will be targeting 3,600 cals per day (although I will monitor my progress and adjust as necessary to dial it in over the first few weeks). I haven’t ever tried this level of protein and carbs, but I want to see how my body responds. Will I start to add body fat? How will my energy level be at these levels?
Since I will be concentrating on adding muscle mass to finish this round at 220, I won’t be as concerned with staying totally shredded. If my body fat ticks up just a notch, I will take it for the sake of experimenting with a “mass“>bulking” round. I enter this round at 210 with 6% body fat. If I can finish at 220-222 with 7-7.5% body fat that will be perfect. Then I’ll have the spring (round 5 or Insanity Asylum!) to really shred it up for summer again!
I’m very excited about a nutritionist I’ve found who is working with me to help me fine tune my diet for this round. He is a guy from my church who is a nutritionist and former powerlifter. I think he’ll be able to give me some great insight into how I can maximize my diet for this round! I’ll keep y’all posted when I get the final draft on my Round 4 Bulking Diet!
Supplements:
For supplements, I will continue to use a pre-workout (1 MR), Results/Recovery post workout, and creatine in the 2nd and 3rd month of the round.
And of course I will still do Shakeology and whey protein (but I consider those as nutrition, not supplements).
So this will be my Round 4 routine. With the new Insanity: Asylum coming out in a few months, I’m hoping that the timing will be about right to jump into that when this round is over! I can’t wait!
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
