Usually I get my blog topic ideas from questions I get asked via email on as comments to my other blog posts, and I guess y’all are just dying to know the answer to the question:
“When will I start seeing results?”, or “When did you start seeing results?”
It must be time to blog about that, because I literally feel like I’ve answered the same email 200 times this week! LOL!
First, you must remember that we are all starting at a different place. And usually, the people asking me this question are in their first month of the X and not sure what they should be seeing so far. They want to make sure they are on the right track, and they want to compare what they are noticing to what I experienced. I get that!
But my experiences may be very different from yours. That doesn’t mean you are doing anything right or wrong, but that our bodies are moving from a starting point that may be very different, on a trajectory toward our goals, which we may reach at different rates.
The first month is a shock to the system … literally. Some drop weight instantly due to the nutritional changes. Some actually gain a few pounds due to water retention and swelling in the muscles from the workouts. Some get excrutiatingly sore. Others don’t. Some are beat-down tired. Others want to do extra cardio every day to get to their goals faster.
We are all different! And that’s great! That’s fine! The one thing I can guarantee all of you is that if you do the right things (follow the nutrition 100% and track what you eat to be sure, push play and bring it every day, and supplement correctly), you WILL maximize your progress, you WILL maximize your results, and you WILL get to your goals.
Now, with that said, let me tell you my story (since everyone is dying to compare their progress to mine!):
My Day 1, Day 30, Day 60, and Day 90 progress pics
I lost a lot of weight at first (nearly 20 lbs in the first month). I didn’t feel so much like I got stronger or more ripped, but I started to shrink in the middle. No abs or anthing. Just fat melting away. I was tired by the end of the day and definitely wouldn’t have wanted to do any extra cardio or anything. I would feel a little hungry, but I was diligent on the eating plan and fed myself smartly every 2.5-3 hours so I never felt famished.
The second month, I started to level off a lot on the weight loss (only lost about 8 lbs) even though I didn’t change anything on the diet. I started getting stronger though. I was starting to see some abs (barely) and veins in my arms. I was encouraged to see the changes even though the weight wasn’t dropping as fast.
The final month, I felt like my body was ready to really go to the next level. The workouts weren’t as brutal as they were at first. I was getting all the Ab Ripper exercises — all 25 reps. I could do some unassisted pullups. The abs were starting to show more. And I actually started to lose weight a little faster again. The third month I lost nearly 15 pounds, finished looking and feeling slightly ripped, and was proud of what I’d accomplished in 90 days.
Will this be your story? Probably not. Yours may be similar or completely different. But we can all get to our goals if we keep Bringing it! Go all in gang!
And remember, just because you aren’t at your goal by Day 90 doesn’t mean you can’t keep going!
Wayne Day 180
Coach, Just a comment. You seemed to had already had a muscular base. Wouldn't this help you acheive a more ripped/muscular look than most of the people you coach. From my observation. Most of the people who come out ripped/muscular after the 90 days already had muscle underneath their dat. Also, how did you acheive such a high and seperated peak in your bicept?
Ed, it's really about nutrition and bringing it. I stuck to my plan 100% and never deviated. I would encourage you to look through the Hall of Fame. We have guys getting ripped from all different starting places. For any body part, make sure you are doing clean reps. Don't cheat yourself by using momentum. Really contract and squeeze the reps. I got the best results I could, and you can be the absolute best version of you that you can be! Bring it!
Thank you Coach Wayne. I have one more question, I want to gain size, I want to have strong arms and chest like you do, but first I want to get abs. I was looking at my older pictures of when I thought I had muscle, but there was a kangaroo pouch of fat over ther, and I'm shedding it. I don't know my body fat %, but It isn't low enough to have cut abs. Should I continue going on fat shredder ?
The other day I was working out chest, I'm sure I did hundreds of push-ups, but it wasn't failure. I woke up the next day not feeling much different, but I definately saw more definition. Should I just pause and keep pushing at it? When I would go to the gym I would pick up 25s. Should I move up?
Shawn, if you can do more, do more! It's about continual pushing your limits. Do your best and forget the rest!
Shawn, soreness will decrease as you progress. If you are still seeing changes, that's what counts. Keep pushing hard!
Hey Coach, Just wanted to revisit that post I made above now I have some more context. It seems like an age ago I made it but it has only been 20 days! Now coming into my 3rd month of the X if I were to simplify and chart my progress it would be something like this: Start: Ouch! Uh oh, what have I gotten myself into... No results... No results... No results... No results - what's going on here, why isn't it working!?... No results... No results - *stress* what am I doing wrong? Why does it work for everyone else but not me!?... No results... No res... *BAM!!!!*, whoa what's happening here, I have abs!!!! I feel like a kid at Xmas! I'm stoked with where I'm at even now and what's more I've got another month to go to improve on that!! :)
Crickey Coach, Nearly 20lbs in the first month!? I've only lost 6lbs! The exact opposite of what you were intending, but I find that quite discouraging! LOL Looks like I'll need to drop the calories and up the intensity some!
I'm doing the fat shredder, is that bad for my goals? for breakfast I'm eating 1/4 cup steal cut oatmeal, 1/2 cup organic plain applesauce, 12 egg whites cooked with 1/8 cup shredded cheese, 2 cups of 1% plain cottage cheese. Lunch is 6 oz salmon and 6 oz steak or chicken, and 1 cup organic frozen mixed vegetables, dinner is a salad with tomatoes and occasional tuna or tilapia mixed in. I also take a multivitamin in the morning and night. My post workout shake on weight video days, is 2 scoops of Jay Robb whey protein, mixed with 2 tablespoons of PB2 powder, and creatine, which is the cleanest I could find. lower fat over straight peanut butter. My girl says she sees results in my shoulders and arms, but my waist and body fat are what concern me the most. I figured I should be seeing more in my measurements. I use withings to track my weight and bodyfat daily, along with the Blood pressure cuff. Those gadgets give me some sense of placebo confidence.
Joe, and you are weighing everything out? That is all you are eating? I just ask because if you are hitting 1800 a day and no more, you should be losing. Are you preparing all your food without oil/butter? Dressings on the salad? 6 oz of chicken/beef/salmon have very different profiles of calories/fat/protein. Are you weighing precooked or post? 6 oz after cooking is more like 8 oz of actual weight. I would switch to MyFitnessPal and see what your totals come to. Seems like there is a lot of irregularity right now. Get a digital kitchen scale and weigh everything!
Coach Wayne, I've been getting frustrated with my results. I've done p90x last year, with very little results after 90 days, so I gave up blaming my nutrition wasn't absolutely perfect. I'm trying again, and my stats are really frustrating. I'm 34, 5'9", 203lbs, 23% BF with a 37" waist on day 1. My diet up until now was average 3,500 calories of junk and desk job no activity. I switched it up, eating absolutely perfect, using an iPhone app to track every calorie and ratio. I've cut out dairy, besides cottage cheese. Geared towards 1800 calories on workout days, 1300 on Sunday. I've gotten through every workout, giving everything I've got. after 30 days, I was 208lb, 24% BF and a 38.5" waist. I started doubles, same calorie intake, After 45 days, I'm 211 lbs, still 23% BF and almost 39" waist. This is killing my confidence! What am I doing wrong?
Joe, how are you weighing and measuring your portions? Are you on Fat Shredder? Are you using MyFitnessPal?
Hi Coach, I just finished my first month of P90X and took my weight and measurements. I have to say, I don't feel like there's been a big change so far. My weight is only down about 3lbs. There's not a huge difference on the tape measure either, but my body fat% seems to be down from 24% to 20%. Not sure how accurate that is but I measured with the calipers a few times and got the same result. Looking at my pics, I think I definitely look like I've lost some fat. I'm a little confused. I'm finding that the high protein diet is taking me some getting used to. My diet was pretty low in protein before, so I imagine it must be a bit of a shock to the system. At the risk of giving you TMI, I find my stomach often feels bloated and uncomfortable. I'm also starting to suspect that whey disagrees with me a little, so I might try switching to a plant based protein. As far as my fitness level goes, I think I've made pretty good progress. I can keep up with pretty much all the workouts now. When I started I could barely get through Plyo and had to keep stopping for breaks, whereas now I can keep up with the whole thing. ARX still kills me, but I'm getting better. I've definitely gotten stronger too, so that's encouraging. Would be interested to hear your thoughts. Any suggestions or changes I should be making? Or just keep doing what I'm doing? Thanks!
That sounds great Natalie! Everyone's bodies respond differently. Definitely stay the course. A plant based protein would be a great option if whey is not agreeing with you. Also, a hydrolyzed whey is almost predigested and is really easy for people who are a little lactose intolerant. Keep it up!
I can't exactly afford to change my entire diet while I do my workout plan. not that my diet is very unhealthy just that i feel like I'm lacking in all the necessary nutrients i need to build my better body(protein/carbs/healthy fats) atleast i think so but am not quite sure, my diet consist of mostly rice as a staple, varying white and red meats but mostly poultry and beef/fish. pastas with varying sauces and sandwiches (unfortunately with processed bread atleast half the time) What kind of effect do you think this will have for my results? I really need help on how i can maximize my results despite all this
Hey Torey, read my article "healthy on a budget". You don't have to spend a lot of money to eat right, but you do have to put in time and effort to learn how.
That's encouraging. Day 30 I'm at 15% bf so I may be on track to get to 8% by day 90 then. Did you find it fluctuated during the week?
Hey Ray, I didn't measure during a week. I only took my weight once a week, same day and first thing upon waking. And I only measured body fat monthly (day 1, 30, 60, 90)
Hey Essa, I had 23% day 1, 14% day 30, 10% day 60, 8% day 90. Those may not be exact since I was new to the idea of measuring body fat, but it gives you an idea.
Hey Essa, it was 23% on day 1 and 8% on Day 90. I'd have to look up the old workout sheets at home to find the % at day 30 and 60, as I don't recall anymore (and I'm not at home -- I'm at work).
@ Austin, the same thing that pullups do for your arms and back -- it develops the strength and musculature. You need both -- muscle and low body fat. Abs aren't ONLY the result of low body fat. Abs are a muscle and are subject to the same principles as every other muscle. You need to make it strong and developed, but if you want a "6 pack" or visible abs, they can't be covered with fat.
Coach just a question about rep range for 1900 calories. Max weight with failure at 6 or failure at 8 reps? For 30 /15 routine I'm doing 20/8 with a back pack and I add weight to it the more weight I lose.
Hey Ray, no matter what the diet, I always shot for failure in the 6-8-10 range. If I could get 8 reps, I'd stick with it the next time. If I could get 9 or 10 I'd go heavier the next time.
Hey COach, When you finished phase 1, was your lower stomach/abs already flat and not jiggly? Right now, my upper stomach is well defined but my lower half is still so jiggly... I'm still on phase 1 Thanks Coach
That's fine Leo. It takes time to get the lower abs. Just stick with it. I couldn't see any abs at 30 days.
so around a year ago i did a round of p90x with no nutrition changes in my diet, witch wasnt a good diet, i really didn't "see" a whole lot of results, i had built strength but didn't really see results. i was on youtube about three weeks ago and seen coach waynes transformation and i was inspired. so now i am doing a p90x insanity hybrid with the fat shredder diet. i want to thank you coach wayne for helping me start back up again
Hey Coach, Recently I feel like I've hit a plateau in my results. I am no losing body fat and I cannot determine whether or not I am putting on any more muscle. I am looking into buying some heavier dumbbells but as for my body fat loss I was wondering if there is a way to trick my metabolism so that I can cut this last bit of fat and reveal my hard work once and for all. Suggestions?
Hey Lou! Read my article "zig zag diet", because that's one way to jumpstart your metabolism. The other is to change the calorie total (bump it up some if you are running a big deficit, or change the ratios of protein/carbs/fat to trigger a response). If you still have body fat to lose, it can be done. You'll have to play around some and see what triggers it for your body. Like I said, though, the zig zag approach works for most.
sorry didnt see that actually got posted already, my puter messed up! Anyways i wanted to post this Wayne for the Canadians you have on here that are buying supplyments from store and stuff getting ripped off. https://www.svncanada.com/ Pretty much get anything you need/want off this site and you pay a fraction on the price you would at a store or anywhere. I buy my protien powder off of here and for a 10 pound tub i pay $140, where as if i go to a store i would be paying $120 for a 5 pound tub! And if you spend over $100 you get free shipping, and i believe the also ship to the USA
Coach Wayne, Do you think upping your carbs in the last phase helped bring out and define your muscles more? I know you mentioned you kept with the 50/30/20 ratios during your first two phases. If you adjusted the ratios to phase 2 ratios, do you think you would have noticed more changes in your 60 day photos?
Hey Billy, I adjusted the ratios because my body fat had finally gotten low enough that I was ready to work on some strength gains. It worked! But if I would have switched earlier, the body fat would have stayed on me longer and even though I was making strength gains I wouldn't have seen that "ripped" look. The fat shredder is the best way, by far, to melt body fat. At the higher carbs, you will have more energy for the workouts and you'll build more strength, but you won't lose body fat as quickly.
I'm planning on starting p90x in the summer and Im 14 1/2. IM 125 and 5'7 what diet plan on p90x should i do? I'm trying to build mass. Also will p90x build leg strength and increase flexibility by a good amount because Im worried that it will only build upper body. Thanks in advance
Hey Noah, I answered your same question already that you posted in the 1900 calorie diet post, but so that you don't have to click over there to read it, I'll paste it here since you asked again here: At 15, with a high metabolism, you will need at least 2800-3000 cals per day, and I’d start at the phase 3 (50% carbs) for mass building. It’s best to take your creatine with a recovery drink right after your workout (the carbs help it absorb better). You can take protein shakes both before and after working out.