Kettlebell Workout Exercises to Shed Fat

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5pts Hey Garrett, I will send you an email tonight with some specific things to look at. I will use your hotmail address.

5pts Garrett, that has to be frustrating man. Are you tracking all of your calories and macros? What percentages are you running and what calorie goal? When you bulk, do you gain weight? Then when cutting, what are your macros and what is your deficit. Are you continuing to lift when you cut? are you only using P90X? Lots of questions... but trying to figure it out.

5pts Hey RippedVenom, make sure you are really destroying your shoulders when you do work them. Extra carbs on your shoulder day will help them recover and grow. Getting Diamond Delts would be great choice for a dedicated shoulders routine.

5pts Hey Marlon, I tend to do well at 50% carbs / 35% protein / 15% fat for maintenance. And I've also discovered that I can cheat once a week while on maintenance without it hurting my results a bit. That's the nice thing about maintenance -- you don't have to be quite as strict since your goal is to stay the same as opposed to trying to change your body.

5pts Hey Birsa, that will probably be a great plan, but you'll have to wait till you finish the Asylum round and see where you are at before planning the details of the next round.

5pts Hey Marlon, for adding about 10 lbs over the course of a round (13 weeks) you would be best to go with 50% carbs / 30% protein / 20% fats and to go at 500 cals above your maintenance level (which would add about a pound per week). But as you transition, just keep an eye on weight and body fat and adjust as needed.

5pts During my bulking round, I did the "constant confusion" hybrid, so the abs are on their own days (not on lift days).

5pts What's my take Ab Ripper? Not sure what you mean by that. Are you asking if I like the Ab Ripper program from the original Power 90? Yes. I like to mix up ab routines rather than do the same one week after week, twice or 3 times per week. My favorite ab routines are the 1-on-1 Ab Ripper X2 (it's long though, about 45 min). I also like Killer Abs from the 1-on-1's, Abs/Core Plus from P90X Plus, Insane Abs from the Insanity series, and of course Ab Ripper X.

5pts I'd say to do that Marlon. Both are great options, but if I were you I'd do a bulking round of X, and then do X2.

5pts Hey Marlon, I think Classic P90X is still the best for straight bulking. I have found lots of success myself with X2 though, because I had been doing X for so long that I was kind of maxed out on progress with that. The X2 has improved my weak areas (which were holding me back) and now it seems my muscle building has gone through the roof as I've got those weak areas caught up. But I think it's more because I've already spent so much time doing several rounds of X.

5pts Hey Devin, definitely focus on dropping the fat before you work to build mass. Read this =

5pts Hey Kyle, you probably don't need glutamine separately if you are getting enough in your whey protein (your body needs about 10g per day). And casein is a good choice for an evening serving of protein, but I don't use it. I just go with whey.

5pts Yes Anthony, creatine and whey protein are both great supplements to take during P90X. Protein is protein (no different than a piece of chicken really). And creatine helps muscle building but has no effect on body fat. So no, neither will affect your definition -- that is determined by body fat which is all about your nutrition.

5pts Hey Ray, I'm not doing that so I don't have any feedback. I don't know if anyone else is. I'm sticking to the exercises as they are designed, at least this entire round. Let me know how it goes for you though!

5pts   Thanks i´ll give it a try. but what about weeks 4, 8 and 13  Day 1: Yoga Day 2: Core Synergistics Day 3: Kenpo Day 4: Stretch Day 5: Core Synergistics Day 6: Yoga Day 7: Rest or Stretching workout 

5pts @CoachWayne Thanks coach, I'm stil not at maintenance and finding my weight fluctuates quite a bit .I'll have to see about getting X2 as I'm liking what I've read and seen so far. Thanks again

moderator 5pts  Still take the recovery weeks. Those are great.