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Day to day question
Showing 13 results.
Day to day question
12/28/12 2:03 PM
I am currently doing p90x and I am almost done week 2. I noticed the second week that Monday I did awful, Tuesday and Wednesday I did great. And then Friday I struggled again. My question is...is this just because every day is different some days you feel better then others. Or is it how my body is recovering. Or something else. Thanks
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RE: Day to day question
12/28/12 2:29 PM as a reply to Chad47.
Hi,

It could definitely be that your having an "off" day. Are you getting around 8 hours of sleep at night? Eating consistently according to the program? I know if I go too far off the nutrition my numbers drop and the workout feels almost twice as hard. Keep it up though, it might just be a initial adjusting period for your body. Hope that helps.

Regards,

Steve
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RE: Day to day question
12/29/12 5:07 AM as a reply to Chad47.
Hey there!!! Welcome to the P90x family!!! Have no fear as you are only two weeks into your program.....your body is adjusting to the intensity and if you are following a great nutrition plan, your body is getting used to that as well! As you push through your program, your body will adjust nively....granted we ALL have off days, as those days are certain to occur (I still have them and I'm in round 6 of P90x!! LOL!)

Are you consuming a recovery drink after your workout?? This will assist tremendously with muscle soreness and fatigue and give you that oomph you need so you are not dragging at your next workout! Most importantly, when doing this program, make sure you are aware of your daily caloric intake levels as this is the key to any weight loss endeavor. I didnot think so at first but I have learned, and quickly I might add, that nutrition is unbelievably important when trying to reach my goals....its 80% of any fitness program!

If you have yet to do this, let me know as I can walk you through it and help you desing a nutrition plan as you plow through P90x. This will also work wonders for you to make those "off" days into "on" days!!! Feel free to reach out to me at any time as I am willing to help!

Have a great day

Coach Frank
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RE: Day to day question
12/29/12 1:18 PM as a reply to CoachFrank43.
Hey coach frank I'm actually doing p90x to get into shape and GAIN weight not lose it. I'm 5 10" 129 pounds and about 3% body fat. I am a very slim dude and trying to bulk up a little.
I am drinking WHEY protein after my workout and trying to eat as much protein as possible with cutting out soda (god that was hard the first week) and salts and sugars as much as possible. I don't think fats hurt me too much as I'm 21 wih a very fast metabolism. It's kinda annoying because everything I eat I feel I just burn it sitting down. I know I'm lucky to have a fast metabolism now as it will slow with age. But are there any full keys to bulking up some and getting fit. I feel when I'm doing the cardios in p90x I'm losing the little fat I have!
I have a flat chest, flat stomach, and skinny arms. I want to gain some pecks, a 6 pack (Dreamin), and some bigger arms. All while fit. Any help would be great. Thanks coach

Chad

By the way you commented on one of my post earlier that's how I found you to write too
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RE: Day to day question
12/29/12 1:25 PM as a reply to Chad47.
Chad47:
Hey coach frank I'm actually doing p90x to get into shape and GAIN weight not lose it. I'm 5 10" 129 pounds and about 3% body fat. I am a very slim dude and trying to bulk up a little.
I am drinking WHEY protein after my workout and trying to eat as much protein as possible with cutting out soda (god that was hard the first week) and salts and sugars as much as possible. I don't think fats hurt me too much as I'm 21 wih a very fast metabolism. It's kinda annoying because everything I eat I feel I just burn it sitting down. I know I'm lucky to have a fast metabolism now as it will slow with age. But are there any full keys to bulking up some and getting fit. I feel when I'm doing the cardios in p90x I'm losing the little fat I have!
I have a flat chest, flat stomach, and skinny arms. I want to gain some pecks, a 6 pack (Dreamin), and some bigger arms. All while fit. Any help would be great. Thanks coach

Chad

By the way you commented on one of my post earlier that's how I found you to write too


Chad: Wow, I wish I had that problem, lol. But seriously, glad to hear you kicked the soda, 16 months for me. P90X can build mass as long as you feed your self for growth. A few questions:
How many calories are you eating per day?
What are your Macros? I would suggest 40/40/20 for you.
How many Grams of protein are you consuming and besides the whey, what other sources?

Glad to help in any way.


Coach Rob
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RE: Day to day question
12/29/12 5:26 PM as a reply to CaptPoppy.
To be honest I'm not counting my calories but I am eating more then usual. Like when I'm not that hungry I just make sure I'm full at all times. And as you can tell I'm new to this stuff so I don't know what Marcos are. And as for protein I eat eggs every morning. The whey drink which is 25 grams. And chicken/beef 2 to 3 times a day with a protein bar somewhere in there too
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RE: Day to day question
12/29/12 5:49 PM as a reply to Chad47.
Chad47:
To be honest I'm not counting my calories but I am eating more then usual. Like when I'm not that hungry I just make sure I'm full at all times. And as you can tell I'm new to this stuff so I don't know what Marcos are. And as for protein I eat eggs every morning. The whey drink which is 25 grams. And chicken/beef 2 to 3 times a day with a protein bar somewhere in there too


Chad: Marcos, short for Macro-nutrients refers to Protein, Carbs, and fat.

You should be using the Phase two nutrition in P90X, since you do not need to use "Fat Shredder". Figure out your caloric needs and get the app Myfitness pal, it is free and you can use it on your computer and smartphone. The foods are in a database and you can even scan bar codes.

I would figure your caloric needs, deficit from workouts, and add 500 calories per day to start, to help you gain weight. Do that for a couple of weeks and reassess. If you are not gaining any weight, add another 500 per day, for another couple of weeks, until you reach your goal of adding weight.

In your workouts, look to achieve the 8-10 rep sets, rather than 12-15, and that should spark some growth as well.

Let me know if I can help any further.

Coach Rob
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RE: Day to day question
12/29/12 5:50 PM as a reply to Chad47.
Chad47:
To be honest I'm not counting my calories but I am eating more then usual. Like when I'm not that hungry I just make sure I'm full at all times. And as you can tell I'm new to this stuff so I don't know what Marcos are. And as for protein I eat eggs every morning. The whey drink which is 25 grams. And chicken/beef 2 to 3 times a day with a protein bar somewhere in there too
Chad47:
To be honest I'm not counting my calories but I am eating more then usual. Like when I'm not that hungry I just make sure I'm full at all times. And as you can tell I'm new to this stuff so I don't know what Marcos are. And as for protein I eat eggs every morning. The whey drink which is 25 grams. And chicken/beef 2 to 3 times a day with a protein bar somewhere in there too


Chad: Marcos, short for Macro-nutrients refers to Protein, Carbs, and fat.

You should be using the Phase two nutrition in P90X, since you do not need to use "Fat Shredder". Figure out your caloric needs and get the app Myfitness pal, it is free and you can use it on your computer and smartphone. The foods are in a database and you can even scan bar codes.

I would figure your caloric needs, deficit from workouts, and add 500 calories per day to start, to help you gain weight. Do that for a couple of weeks and reassess. If you are not gaining any weight, add another 500 per day, for another couple of weeks, until you reach your goal of adding weight.

In your workouts, look to achieve the 8-10 rep sets, rather than 12-15, and that should spark some growth as well.

Let me know if I can help any further.

Coach Rob
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RE: Day to day question
12/30/12 5:34 AM as a reply to Chad47.
Morning Chad!! Well, I'm glad you found me again. I understand you are not counting calories but it is an important part of weight loss AND weight gain! Anyone can gain weight....you just need to do it right by selecting the right things and consuming enough calories as you do your fitness program. Once you have this you can go from there!

I agree with Rob! Increasing your caloric intake is certainly the key! I figured your daily caloric intake to be approximately 2500 calories per day....that is the amount to take in while doing your program in order to MAINTAIN the weight you are ate. Seeing that you want to gain weight, I would up the caloric into to 3000 calories per day.

I can assist you if you would like in putting together a nutrition plan with those numbers using the 40/40/20 macros. Let me know if you would like further assistance as I am always here to help!!!


Coach Frank
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RE: Day to day question
12/30/12 11:50 AM as a reply to CoachFrank43.
Chad, here's a great read for size:


“Don’t want to look small!” —Lou Ferrigno in Pumping Iron

Guys have a thing for mass. It’s hard to explain, really, but boys seem to grow up wanting nothing more than to be big. Guys want speedboats and trucks, and they want to look like The Hulk, regardless of what their wives may think of green skin. If this sounds like you, here’s the article you’ve been looking for: customizing P90X for mass.

Even if mass is your only goal, make sure to read the subsequent articles in the series on customizing the X. The principles discussed in subsequent articles will be put to use here. To look like The Hulk, you don’t need to have a mad scientist father, but you do need to consider science as we know it. The articles that have appeared in our last few issues all led up to the question: what is mass?

Because many of our Success Stories, not to mention Tony, aren’t exactly skinny, we must begin by defining mass—most of you are looking for more. Mass simply means size. As part of the word massive, we assume it means above average in size. It doesn’t, but that’s beside the point. A program targeting mass is concerned with one thing: muscle growth (from here on in referred to as hypertrophy), and a lot of it.

In a training cycle for mass, we should target hypertrophy even at the expense of other fitness goals. P90X is not a system designed for mass. It’s designed for overall fitness, which means that ultimate gains in targeted areas, like speed, strength, flexibility, and muscle growth, are compromised to provide a program that improves all of your body’s physical energy systems during one 90-day effort. We feel as though this is the preferred training system because it addresses the big picture. But if your picture is quite literally being bigger, then you’ll need to read on.

Foundation

You’ve read about the capacity for improvement throughout this series, so here’s where I tell you to do a round of P90X as it’s designed before embarking on a mass-specific program. It’s healthier, sure, but it’s more than that. Training all of your body’s energy systems until they’re running efficiently increases your body’s ability to do, well, anything. Part of anything includes looking like Lou Ferrigno. Once you’ve done a round of the X and aced your fit test, the foundation has been laid. You’re ready to start gettin’ big.

Resistance

Man with Resistance BandsTony loves the word specificity. He often uses it when referring to exercise movements, but we’re going to use it to refer to the equipment you’ll need. With mass as your goal, you’d better acquire specific resistance equipment. The simplest form is weights; however, mass can also be created by using other forms of tension, like resistance bands. The bottom line is that if mass is your goal, you’ll need to have more weight available than you’ve been using. Body weight and plyometric movements can be used effectively for strength training, but strength and hypertrophy are not synonymous (read “Sore, Hungry, and Slow: 3 Signs That Show Your Program Is Working” in the Related Articles section below). To make hypertrophic gains, you’re going to need to find ways to make your body fail at a given number of repetitions. You’ll want an array of weights and bands, and some extra devices like ankle and wrist weights, or a weight vest, to add resistance to all the movements you’re doing.

The difference between size and strength

As we touched on last time, hypertrophy training simply increases the size of the muscle. Strength training increases the efficiency of the muscle. Large muscles have a greater capacity for strength. Absolute strength is the ability of the muscle to use all of its muscle cells for movement. People in sports dependent on strength-to-weight ratios target high muscular efficiency in their training, whereas those in sheer size-dependent sports will focus more on hypertrophy. Most sports are somewhat dependent on both size and strength, which are ideally improved during different cycles of training.
Periodization

The periodizational concepts that have been discussed in prior issues need to be explained here before a mass schedule is created. Remember that a standard schedule would look similar to this:

Foundation phase (Power 90® or what you did pre-X) + block 1 + transition/recovery + block 2 + transition/recovery + block 3 + recovery = peak (final fit test)

The difference here is that we’re going to structure an entire training cycle based only on hypertrophy. This means we won’t be setting up a peak phase. Over a long period of time, you would want to teach your muscles how to function more efficiently. We’ll get to this at the end.

For now, we’ll just say that there is still a periodizational approach to consider. You will still adapt, gain, and plateau over time, so we’ll need a structure to keep this happening. But the structure will be dependent simply on rep schemes (the number of repetitions that you target to bring you to failure) and progressive overload. The blocks of our 90-day schedule will each target a different number of repetitions, which you’ll want to aim for to induce failure. But because we’re not changing the schedule much, and thus creating less Muscle Confusion™, we won’t need such frequent recovery phases.
Progressive overload

Man with WeightHypertrophy is all about creating progressive overload. To create muscle growth, you must keep stimulating the muscles during each workout. This requires that you add weight as necessary to create failure at the desired number of reps.

Recovery

The more we can focus on hypertrophy, the more muscle we’ll gain. Since we only have so much energy to expend, this means we should spend less time working on other areas. This is where you’ll see the biggest differences from the traditional P90X schedules. When you’re not training for hypertrophy, your entire focus should be on preparing your body to create more hypertrophy. Therefore, the P90X mass schedule will have a lot of active recovery and flexibility work and very little intense cardio. This means we’ll spend more time recovering during each training block and taking fewer periods focused solely on recovery.

Putting it all together

Before we get to the schedule, here are some general things to consider. The first is pacing. Instead of following the kids in the videos, target your rep scheme (and push pause when necessary). Do each set to failure (if you can add enough resistance; if not, get as close as you can), and don’t exceed your targeted number of reps. Do not, however, use the pause button simply to increase the time between exercises.

A good way to choose the resistance for each movement is to use enough so that you can only do the lower number of your targeted rep scheme. Once you can do the higher number, it’s time to increase the resistance.

Do your repetitions slowly and with control. Speed is for power, not size. Focus on perfect form and only add weight when you can do each rep with great form.

When you’re done, you’re done. You don’t need to finish an entire workout if you’re struggling. Once you lose the ability to move the weight or do the move in strict form, stop the workout. Any further training would only create more breakdown than you could recover from and increase your risk of injury.

Your diet

Healthy MealYou won’t be burning as many calories as you would during the classic schedule of the X. If you eat the same amount, you may gain more mass, but you’ll also gain more body fat. This might or might not be acceptable, so pay attention and adjust your diet as necessary. If you want mass, then you need to eat enough for your body to put on weight. I will write more about this diet scenario in the future.

Weeks 1 through 3

Day 1: Chest, Shoulders, & Triceps
Day 2: Cardio X, Ab Ripper X
Day 3: Legs & Back
Day 4: X Stretch; Ab Ripper X
Day 5: Back & Biceps
Day 6: Yoga X
Day 7: Off

Targeted number of reps: 8 to 12 (focus on 10 to 12)
Block 1, phase 2
Weeks 4 through 6

Day 1: Chest & Back
Day 2: Cardio X, Ab Ripper X
Day 3: Shoulders & Arms
Day 4: X Stretch; Ab Ripper X
Day 5: Legs & Back
Day 6: Yoga X
Day 7: Off

Targeted number of reps: 8 to 12 (focus on 8 to 10)
Recovery Block
Week 7

Day 1: X Stretch
Day 2: Yoga X
Day 3: Core Synergistics
Day 4: Kenpo X
Day 5: Yoga X
Day 6: X Stretch
Day 7: Off

Block 2, phase 1
Weeks 8 and 9

Day 1: Chest, Shoulders, & Triceps
Day 2: Cardio X, Ab Ripper X
Day 3: Legs & Back
Day 4: X Stretch; Ab Ripper X
Day 5: Back & Biceps
Day 6: Yoga X
Day 7: Off
Day 8: Chest & Back
Day 9: Cardio X, Ab Riper X
Day 10: Shoulders & Arms
Day 11: X Stretch; Ab Ripper X
Day 12: Legs & Back
Day 13: Yoga X
Day 14: Off

Targeted number of reps: 6 to 10
Block 2, phase 2
Weeks 10 and 11

Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 8
Block 2, phase 3
Week 12

Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 6

Final note: This is an entire cycle of training based only on hypertrophy. To have an athletically efficient physique, you should do other training cycles that target different goals. Even if your only goal is hypertrophy, training these other systems properly will improve your body’s physical systems and increase your capacity for muscle growth, as well as the speed at which you can add or shed muscle and fat. So while you can tweak and reuse this basic structure over and over, it will also benefit you to get back to basics and do P90X classic from time to time.
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RE: Day to day question
1/1/13 2:17 PM as a reply to CoachFrank43.
Dear lord now I feel over whelmed. I don't even know where to start!
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RE: Day to day question
1/1/13 11:12 PM as a reply to Chad47.
Hey coach frank I got your message and I tried to reply but it wouldn't let me. I'm on a smartphone. Does that mean anything?
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RE: Day to day question
1/2/13 7:17 AM as a reply to Chad47.
Smartphones are hard to manipulate with this site. I would recommend going to your aptop or desktop and respond from there! Don't get too overwhelmed! Just read it over, take notes and ask questions!!! I am here to help!!!


Coach Frank
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