last time you put a meal planner up there was one that you put up was a two week one and that was perfect for me do you still have that one it did all my fittness pal numbers or do you think they would be differnt now just wondering
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last time you put a meal planner up there was one that you put up was a two week one and that was perfect for me do you still have that one it did all my fittness pal numbers or do you think they would be differnt now just wondering
i have the p90x program but it has been a long time since i did the my fitness that i well need some help with that if it is ok you no i gained all that weight back and now i fell like a fat momo and the other nght i was going over all my p90x stuff like my fitness and the workouts and i was thinking there is only one person that can help me and it is you you did it once and i no you can do it again so i was thinking monday because i no you dont do anything on sunday that is family day tell your family hey from me ok and i go to church on sunday to so monday is a good day to start my new life over hope your knee is doing better we well prey for a full recorvey for you and DO YOUR BEST AND FORGET THE REST!
hey wayne this is jeff idont no if you remmber me or nt you were my coach around a year ago i woud say do your best and forget the rest maybe that well help you my mom took sick and i had to go to fla and take care of her im back now and she is ok but im not i was wondering if you would be my coach again when i was in fla i gained alot of weight and now i need to get it gone i want to lose around 100lbs and i was wondering if you would help me let me no when you have a minn and i hope your knee gets better fast and we well prey for a fast recorvey for it and DO YOUR BEST AND FORGET THE REST!
@gypsey463 Hey Jeff! How's it going? Sorry to hear about your mom. Of course I will help. What program are you going to be using? Back to using MyFitnessPal? Talk to you later!
Hi coach, I had a baby 4 months ago, I'm starting insanity, today is day 2 for me. My question is, I want a flat stomach and bigger toned thighs, I've always had skinny legs, hate them. I'm taking creatine, 1 Tse before and after work out, will insanity help make my legs a little bigger? I'm 4'11, weighing about 120
@shalisha Insanity should definitely tone your legs. I think it will be best at getting you to your goal of getting a flatter stomach. I think if you really want to add more size and shape to your legs, something like Body Beast would actually be best. Heavy lifting will not make you manly either LOL It will keep you trim and add great shape and size. Great work and keep it up! DIG DEEP!
@WhitEfird Well let's do it! Where are you starting? What program are you using? Do you have your nutrition set?
Hey Coach, Due to injury and other personal problems I've put off taking care of myself and am now 80lbs over. Planning to get it going this weekend with P90X3. Would you this be a recommended program to start with? Also plan to follow a vegan diet plan. Any thoughts?
@chavauney I think I would actually start with T25 or even the original P90X. I like X3, I just think there are so many complicated balance moves that you can get more out of other programs. If time is not an issue, the original P90X is great. If you want 25 minute workouts, T25 is good and tough. You will do great with both! Let me know how I can help and if you want some help setting up your nutrition.
@ Air Andrew Hey Andrew, I don't know why Livefyre never alerted me of this comment. Sorry man! Being 16, I can't really give your specific advice. This site, BB in general, is intended for adults. It's a big liability issue. I would encourage you to talk with your parents and doc. Lift big and eat big! Your metabolism will be really high right now (but it won't always be that way) so you want to learn to eat well. Keep plugging in though!
@CoachWayne @ Air Andrew its ok man,thx for responding though. I know im only 16 and all, but i was thinking of doing it next winter when i don't have much going on and can't do much outside. By then i will be 17. Right now im just considering options on what to do next winter and ive seen the million infomercials for this. Do you think the program is suitable for me though? Because you didn't sound so sure up there. Ive been lifting in the gym alot and havn't been getting any results.i will let you know that i would have parental supervision, and am used to hard workouts in high school sports. I was thinking x2 only because i don't want just a beach body, i want to reach my highest potential in sports and i think this program can really get me to eat well too. Can you please explain what you ment in " liability issue" anyways im just planning ahead, and if you can answer my questions that would be great
@Air Andrew X2 is great if you are concerned with sports performance. It's a legal matter to give advice, especially nutrition, to a minor. So, you being under 18, fall into that camp. Just work hard and have fun! and always rely on your doc and parents for advice.
Hi Coach Wayne, I want to reduce the extra fat on my sides and make my chest strong.Will u guide me how can i nail that?
Hi Coach Wayne..how are you?
Kindly I need ur advise and help..
I just finished T25 and am going to start P90X3..Please I have some inquiries :
am 180 cm tall and 170 pound now
I finished T25 and i still have little belly and little love handles and I still cant reach my toes without bending my knees (to be honest i skipped the stretching part)
what am confused with now:
-Shall I start P90X3 now or shall i have find a way to get flexible before i begin?
many of the workout i will not make it perfect coz am not flexible ..
plz advise me what to do and what you advise ?
Dankar, nobody's workouts are perfect to start. Just bring it! I would start X3 and get serious about your nutrition. Track it for fat shredder and a deficit. You got this man!
Do I have to take creatine before working out in the morning? I have also modified the program by doing weight training in the morning and ab ripper after coming back from work since it takes too long to finish if I do it together in the morning. Do you think it's ok to do so.?
@CoachWayne. Would I be wrong to assume that you don't take any pre-work out supplement?
@Sam86 I take my creatine post workout. I just add it to my shake. Splitting up the workouts is totally fine. Just remember to get the late on in.
Oh really! I used to believe that creatine will supplement to perform well during workout. What is the purpose of having it after workout?
@Sam86 Creatine will help you perform but it about maintain an elevated level of creatine. That is over time. So one dose won't really do anything but if you go on creatine for a few weeks, then you will start to see its benefits.
@CoachWayne Also coach could you recommend me a better brand of creatine ? Thanks alot
@Sam86 I only use a PWO every once in a while. It is definitely less than I used to. For creatine, just get plain creatine monohydrate. The brand isn't that important when it is pure creatine. Should be cheap. I have used a lot of brands.
Hi Coach Wayne,
How are you. Surprisingly I'm still at phase one as if I miss a day in a week I repeat myself the whole week. Would want to ask you one question. Working out after a long work day makes me feel lazy and tired to work out. So I'm switching it to morning workout. Today was the first day and I felt a little less energy than usual to complete the workout. I'm wondering whether it is because of working out with empty stomach? Do you have any suggestion? I can't eat and wait for an hour before working out any way.
@Sam86 I think that is just because it was day 1 of your early workouts. You will get used to it. I work out on an empty stomach every day. You have plenty of stored energy. I think you will end up loving AM workouts!
Super interested in this program. I'm struggling with macors! I've been trying to do ketogenic diet to burn fat but kind of worried about gaining fat while on it. Any thoughts on keto??
@amandamarieg The biggest thing is your overall calories. If you have gained weight, it's because you are eating too much. I would recommend nutrition tracking and Fat Shredder (50%P/30%C/20%F). Even when losing BF and weight, carbs are important (and not evil).
I think Keto is more of gimmick than anything. I say that because I don't see it as a lifestyle. Any "diet" that can't transition into a lifestyle, I would avoid. I am also against diets that demonize one macro or another.
Check out the Nutrition Tab in the top menu for TONS of info on Fat Shredder and deficits.
Let me tell you this first, You have an envious body sculptured with perfection. I would like to get ripped like you without having to look too thin. Currently I am fat with most of the fat settled at tummy and chest. I am 186cm tall and weigh around 206 pounds. Could you please advice me whether I should start with P90X classic to get ripped? I do not want to look too thin. Thanks for your advice
@Sam86 I wouldn't worry about looking too thin. Do you like how you look now? Are you happy with the body fat you have? I would definitely start P90X and shoot for fat loss with a deficit and fat shredder. Then you can work on adding mass once you hit your BF goal .
Thanks for the reply coach. Did you managed to do the workouts for 1.5hrs continuously without lagging and taking much rest when you first started off the program?
@Sam86 I was able to muscle through a lot but definitely used the pause button. No workout (outside of yoga) should be 90 minutes though...
@CoachWayne Hello Coach,
I work 9.5 hrs a day and following P90X diet strictly is way too difficult for me. So came up with something easy for me to prepare. Please comment on it. thanks Coach Wayne
5 Egg Whites
1 Whole Egg
1 Cups of Oatmeal
1/4 Cup berries
2 Scoops of whey Protein
5 oz of Chicken Breast
1/4 Cups of Brown Rice
1 Cup of Green Veggies
Meal 4: Post Workout
2 Scoop of whey Protein
1 Bananas or 1/2 oz of Almonds
5 oz of Top Round Steak, chicken breast or tuna
1 oz of Olive Oil
1 oz of Avocados
1/2 Cup of Green Veggies
@CoachWayne yeah had a calorie count. total calorie is 1722. Which consist of 184gm of protein, 124gm of carbs and 56gm of fat. Percentage Ratio to total calorie is as given 44:29:27
@Sam86 That is great! Nice and dialed in!
@CoachWayne Thanks coach. One of my friend show to me the below link yesterday and I'm a little scared to do P90X now. Could you please take a look at it and tell me what I should & should not do to end up like this guy?
@CoachWayne Thanks coach wayne. I did the fit test and I pass for every test except the pull ups :( I was only able to do 1 complete pullup with my chin over the bar.
What should I do next? Can I still start the program ?
@Sam86 Yes, you can start. I wouldn't do them either when I started. Use a chair or stool and do assisted pull ups. You will build up the strength to do them normally as time your progress through the program,
@CoachWayne Hi Coach, How have you been? I stopped p90x after phase1 due to some personal issues and its been 4 weeks. I've been doing well. Started to eat what ever i gets. Now feel guilty and depressed.Probably might have added extra pounds of fat. Tried to restart it but couldn't wake up in the morning now. If I manage to start shall I start from where I have stopped? Thanks for your advise
@Sam86 With that much time off, I would start over. And get this "if I manage to start..." junk out of here! You make the decision and commit! Make it happen! I have no doubt you can do it. The first week or so will be tough getting up, but you know that you will feel so much better getting your workouts in. BRING IT!!!
@CoachWayne Thanks for the motivation. 3rd day on count. started every thing from the beginning again. it was a bit disappointing to come back to the same place yet, i believe this time on I'm gonna get it busted. Thanks coach.
@CoachWayne Coach, I have a question. According to my diet, my daily calorie intake is 1800 with a 50:30:20 protein, carb, fat ratio. Based on the P90X program calorie calorie calculator my daily calorie requirement is 3084. In this case I am having a deficit of almost 1300. Is it okay? Thanks for your advice.
@CoachWayne Hello Coach, Finally I have started the program last night, which is the most difficult part. I can tell you, that I felt the X yesterday and it is really tough. But I am not giving up. In the beginning i did 25 pushups and afterwards its always 12 which gives me an idea about how weak my arms are. Since I am not strong enough to do pullups I am using pull down bars to substitute. Is that ok?
Today I'm feeling pain on my upper back side but I am happy about it. Thanks for the motivation coach.
@Sam86 I think that is ok. That is close to what I ran. If you wanted to move up to 2000, that would still be a great deficit too. You will see some fast and great results with either of those deficits. Way to bring it!!!
@CoachWayneHello Coach Wayne. Its been a week since I am on P90X and its amazing. Two things to ask today.
1. It takes about 2 hour for me to complete the weight training and ab ripper. I come back home after work and start working out at 8pm till 10 pm. After workout I will drink whey protein shake and multivitamins. After that in an hour time I will go to bed. Is this ok? I mean taking protein shake before going to bed and the working out time?
2. When I 1st started P90X last week, my body fat was 22%. Last night I measured it to find it as 21.5%. This morning when I woke up I thought of re-measuring it to see if I can get a lower reading in the morning with empty stomach. But to my surprise it measured my fat as 25.7%. Does it mean there is something wrong with my diet or this is absolutely natural? Thanks and sorry to make you read such a long message.
@Sam86 That is fine to have a protein shake before bed.
Are you using an electronic scale to find your BF? Those don't tend to be very accurate. I wouldn't worry about it. Hit your nutrition perfectly and keep bringing it!
@dhundley79 Do you mean that after workout I have to feed myself with some protein and carbs before I go to bed? Normally I'll eat my last meal by 5 and workout by 8 till 10. After that I will eat a fruit and take a protein shake before I hit the bed. Is it improper? I am worried if I eat chicken after workout, I might have to wait a couple of hour before heading to sleep.
Weigh yourself the same time and on the same scale and only try to do it say on Mondays only. Do it first thing in the morning after using the restroom naked. Last night to this morning could be water retention. Protein before bed won't hurt. Some use casein protein to feed before bed so that you don't wake up as hungry. Working out late could be hard. You really want to try to re feed the body with whole food (chicken) quick carbs and such. Protein shakes are great but that's just to supplement and get a quick delivering protein.
@CoachWayne Yes I am using an electronic scale.
Do you wake up hungry? If not you should be OK. Myself I have to eat after a heavy workout. I work out 4 am though and fasted except for bcaas and sometimes a pre workout. I have a protein shake following and most of the time a homemade protein bar for carbs and sugar replacement. About an hour or so later I eat a regular meal. Eggs and bacon or whatever. I started at 250 in October 2012 and was 215 by that Christmas. 1800 cals a day, I'd say I was 80% consistent on my diet. Results would have been better had I followed the diet like I do now. I dropped to 200 and now float between 205-210 but have put back on muscle. Hope this helps
@Sam86 I would suspect that is the issue with the variation. Take that measurement the exact same time of the say (early morning, right after getting up is best). And only take it once a month.
@CoachWayne Hi Coach, I may have to travel often due to my work. Its been two weeks since I'm on P90x and I am already seeing results. I need your advise on how could I stick with the program when I go to overseas. Please share some ideas if you've been into similar situations. Thanks
@dhundley79 Great Achievement! Can you show me your before and after looks if you don't mind?
@Sam86 If you can bring resistance bands and can find a place to do pulls ups, you can be set. Bring your DVDs and just plan ahead. If you can look up your hotels, etc you can see if you'll have a gym to use too.
@CoachWayne Most of the locations I go, company has it's guest house and I have to stay there. So hotel option is not available in this case. May be resistance band is an option. I might have to drink liquor aswell while going out with clients. Upset about it.
@Sam86 Well you don't HAVE to drink. You can make that call. It may seem odd but order club soda. Or just stick to one drink. Plan it in your day. Resistance bands will be good for pull downs too (to replace pull ups).
@Sam86 I think that is a fine plan. Finish out phase 1 to make sure you do it all and keep pushing forward!
@sam86 Nice work man! Try to get up to at least 1600. You are running a huge deficit and that can really hurt your metabolism. 1600 Will still produce huge results. Keep it up!
@CoachWayne Hi Coach.I'm on phase 2 1st week and working hard. started P90X at a weight of 208lb and now my weight fluctuates between 200 - 203lb. Another thing I've noticed that even though I'm seeing good improvement in strength and the appearance of my arms, I haven't lose any inches from waist. Does that mean my weight lost is something to deal with water quantity in my body and nothing to do with losing fat?
Also I'm thinking of doing bodybeast simultaneously together with p90x. What is your advice.
@Sam86 Are you still just at 1600? No cheating. I would really try to work up to 1800 from 1600. I think you have slowed your metabolism a bit. Just let you weight sit for a while. You need to build up some calories to cut again.
I didnot get your point about building calorie? How will that help me to reduce my weight and increase lean muscles. ? Thanks for explaining coach
@CoachWayne I was on 1400 and now switched to 1600 to prepare for phase 2. Cheat means cheat meals raising caloric intake? I had an oyster omlette recently, a small portion with some noodle thats all.
I did not understand the science behind what you have said about building up calories. If I increase my calorie how will it help me to shed weight ? Thanks for explaining coach.
@Sam86 Yes, are you only eating 1600 calories each day, or do you cheat and sometime eat more and not record what you eat, etc. How consistent are you?
Building calories might be needed because if you are n't losing at 1600, there is really no calories to cut. You need to building up your metabolic rate a bit (by adding calories slowly) and then cut again. You will have to be ok maintaining for a while. Again at 1600, you really can't safely go to 1400 or lower.
@CoachWayne At a very rare occassion I might have a cheat meal to indulge myself but always maintain the calorie. For example if i had a 700Cal meal for my lunch, then I will maintain my daily limit by reducing the cal during dinner. So you are advising me to add little more calorie to 1800, right?
@CoachWayne coach, will it be ok for me to do body beast simultaneously with P90x? Say for example, p90x in the morning and BB in the afternoon?
@Sam86 Ok, that is the best way to do it. I would add a little more. I wouldn't worry about dropping weight until you can build your calories up a little to have some calories to cut from to make that deficit. Go up to 1700 for a week and then 1800 for the next week.
@CoachWayne Coach, Is lat pull down a good substitute for pullups?
@Sam86 Yea it's an ok one (just go heavy). In the long run, you will build more with a real pull up.
@CoachWayne Coah, I have incorporated body beast to my daily workout routine. P90X in morning and BB in the evening. Could you help me to recommend me a daily calorie intake to build muscle mass? I'm 6.2" and weigh 200 pounds. Thanks for all your advice coach.
@Sam86 If you are looking for mass, just do Beast. The two workouts will be a lot to recover from and will cause you to have to eat a lot more. I mean with two workout at 200lbs, you would have to be up at 4200 or so to be at a true surplus. Even 3600 just to maintain! Stick with one man. You won't burn out and you will still add mass.
@CoachWayne Oh really? I was thinking that the P90X will burn the fat away from me and meanwhile BB will add some muscle mass on me simultaneously. By doing P90X my lower body is getting leaner and leaner every day but the upper part seems to be very slow in losing fat. Have you always done only one workout at a time? I've thought that you did p90x doubles by replacing cardio with insanity.
@CoachWayne Hello Coach! I'm on 3rd week 3rd day and I have started to see considerable changes. The day when I Mailed you with depression of unable to continue the workout, I was 208lb. This morning when I scaled myself it was 201.3lb. I think it is an amazing achievement in less than 3 weeks and I want to share this with none other than you first. Thank you for your support coach. Currently I'm maintaining a calorie intake of 1300 - 1400 every day.