P90X Doubles
Most of you already know that when I went through the first round of P90X, I did the Classic version for 2 months and then switched to Doubles during the last month. I did that so I could burn fat quicker and reach all my goals by the time my day 90 rolled around. When it was all said and done, I had reached my goal of 7% body fat and ended up losing 25 lbs. Many people are always asking me whether or not they should do the Doubles version of P90X, and I tell them it all depends on their goals and ability to push themselves.
The P90X Doubles version is very demanding on the body. It involves doing a cardio workout (Cardio X) after each resistance workout, and you can do that workout directly following the resistance workout, or wait until later in the day. However, it’s VERY important that you make sure you do the resistance workout first, which is when you need the most energy to get in a good lift. If you do the cardio first, you are more and likely going to have a lack of energy and therefore not be able to push yourself. The most important thing to remember when doing Doubles is that you focus on proper pre and post workout nutrition and supplements. Remember, you’re burning twice as many calories per day by doing the Doubles version, and you need to make sure you make the necessary adjustments to your diet to compensate for the extra cals burned. That means increasing the calories slightly, but you still want to make sure you don’t increase it too much to where you don’t have a caloric deficit at the end of the day. The reason you’re doing Doubles in the first place is to lose weight/fat quicker, so it’s important that you still have a deficit. Also, make sure you take the Recovery Formula after each workout. The Recovery Formula replenishes the body of the carbs lost and also aids in muscle recovery, so it is a must. It’s also important that you take whey protein throughout the day so that you are repairing the muscles properly. If you’re not taking the Recovery Formula, then take whey directly following the workout, along with 30-40g of simple carbs, like natural fruit juice. Also, it’s important to take whey protein in the morning as well.
Remember, Doubles is not for everyone, but for the people who have the ability to really push themselves and are determined to get amazing results. Like I said, it’s very, very hard on the body, and you risk overtraining, which happened to me a few times because I didn’t adjust my diet properly. Believe me, you don’t want to overtrain because it sucks, bad. It knocked me out of commission for a good 3 days. If you think you can handle two workouts a day and are the type of person like I am, very motivated and determined, then Doubles is a great option for you. If you have other questions about doing the P90X Doubles version, contact me or leave a comment.
If you’re ready to take the P90X challenge, click here!
Hey,
I’m doing the classic right now…but to be honest I had done the classic for 2 months before i got sick and went from 138 to 134…didnt lose much and i’m looking to lose 20 pounds…..and so now today was my first day of the classic….and im wondering if maybe i should do the doubles…im young and energetic….21 hmmm 5′2 134lbs umm also…i live on a 3rd floor apartment soooo its kind of hard to put my all in some workours cause ive already disturbed my downstairs neighbors? so im doing it shoeless is that bad? and what are some ways i can compensate for not being able to use the pull up bar…i dont want to install it since i am in an apartment for the time being? please help!
Haha well I know exactly what you mean by disturbing the neighbors below you because I live on the 2nd floor of an apartment building as well. What I did to lessen the noise was purchase these puzzle workout mats at Wal-Mart, which helped tremendously. Also, make sure that you focus on the proper diet, as it’s the most important part of the program and what will get you great results. Also, there is nothing wrong with going shoeless, which is what I do. Instead of using the pull-up bar, you could use the resistance bands instead. As you already know, Tony shows you how to do so on the DVD’s. Also, am I your coach?
Hey man, great results. My p90x will be here in about 2 more days. I purchased just about everything. Iam about five 10 220, Iam looking to drop down to about 170 or 180 then put on some mass. Ive never really tried to stick with anything befor, but I really want to get in shape, I just need to keep motivated. If you could help that would be great. Thanks man.
Hey man! Thanks! I actually recommend that you read the different posts in the “Motivation” section of this site, and if that doesn’t work, then I don’t know what will. Also, you can make me your coach by clicking on this link: https://teambeachbody.com/signup/-/signup/free/11685
Hey Josh,
Sick results bro, your youtube video made me want to get so ripped!!
I have been doing the P90X program for 15 days now, I am 5′9 178 lbs. and I would like to lose the belly fat and the handle around the back area…. I am doing the classic version of the program and watching what I eat (not a lot of fat or carbs), and I am a super motivated person who pushes hard. I was wondering if you read what the book sais about doing the doubles, it sais to do the cardio x in the morning as oposed to what you are saying (after the resistance workouts), what are your thoughts on that? Also, do you do the resistance workouts, then Ab Ripper then the cardio x for doubles?
Also, I signed for the http://www.fitday.com/fitness calorie counter, thanks for the tip… did you use this program since day 1? How fast did you lose the weight? And lastly, how did you put the 15 lbs of mass on after you completed the program? Sorry for all the Q’s, but it’s awesome that I found someone who has a simliar physique as me matched with the drive and determination. You can email too at stevehesselton@hotmail.com bro, thanks again!!
You need to make sure you follow the Nutrition Guide if you want results, not just “watch what you eat.” Also, I feel that it’s better to do the resistance workout first and then the cardio later because whenever I do the cardio first, I don’t have a ton of energy left for the resistance. Also, yeah, Ive used FitDay since day 1, and I lost weight fairly quickly. I actually lost around 10 lbs in 3 weeks. To find out what I did to gain mass, read the post “Gain Mass With P90X.”
Josh, thanks for the advise.
I have been logging my foods since yesterday, is it ok to only consume 1500 calories (to get a bigger deficit) as long as I follow the f/c/p/ percentages? I just dont want to lose muscle, just want to cut fat for the first two phases…
And you are now my coach, and I have also ordered some protein bars through you, so thanks again.
Steve
Actually, consuming that little of calories will not be beneficial because your body will enter into starvation mode, in which it holds on to fat. Increase to at least 2,100, which is a good number to aim for. Also, I appreciate you ordering the bars from my site! Let me know if you have other questions.
Josh,
Today is the first day my wife and I have done P90X. We each have different goals, I am about 6′ 175 and i want to gain mass, as well as get a 6-pack. My wife wants to loose about 30 lbs and tone up. How much calories and protein do you suggest we intake each day, and do you think doubles is what would work for us?
Josh,
I’ve been doing research into p90x as I do anything (I’m a tech, so I really get into it). I used to be very physically fit during high school yadda yadda, became a Dad, dealt with stress and here I am now a similar body type from where you started and I’m approaching 30 in a few months. Eek!
My current physical levels are just unacceptable and to think I used to be in the Army with less than 7% body fat.
Because you used to be similar body type I find you, (looking for realistic results for me) and your youtube video TOTALLY motivated me. One way or another I’m going to get there, and I’m going to at least get pretty darn close by my birthday just 2 months away.
I also found this post while planning out my routine. Should I do doubles or not. What’d you do? etc. I’m currently 5′10″ 215lbs, but my 3rd time in 2 years to try and break the 200lb barrier. I keep plateauing right at 195-200. Upped my workouts, lower my calorie intake etc. I’m pretty disciplined until I don’t see results for over 2 months. Then it’s back to drinking Diet Coke and the 15lbs of water retention come back etc.
Could you elaborate more on your “over-training”, what do you mean? what did it feel like specifically? and what did you have to do to get passed it?
Because I found some days, when I went to hit the elliptical for an hour, I’d be dead tired. Just dogging it all the way through and just barely making it to my 45m mark.
Your thoughts and experience are appreciated.
Cheers,
Joe D.
Both of you need to follow the Nutrition Guide how it’s set up, which starts off with the Fat Shredder Phase. This will help you lose the fat. You need to be taking in around 2,300 cals per day, while your wife around 1,400. Check out the “Q&A” section for more specifics on the diet. Also, Doubles is great if you’re looking to lose fat quickly, but is also very demanding on the body. I usually don’t recommend doing Doubles until at least the 3rd phase. You can also make me your coach by clicking on this link: http://budurl.com/nhdy
Hey man! Doubles is very demanding on the body, and I usually don’t recommend doing it until at least the 3rd phase of the first round, which is what I did. I can assure you that if you follow the diet and workouts, you will see see great results in 2 months, and won’t get discouraged. The program is set up so that you don’t hit a plateau, which is what happened to me all the time in the past.
When I overtrained, I felt completely exhausted, irritable, weak, and sick for about 3 days. I actually had to stop the workouts so that I could recooperate. I wasn’t eating properly to compensate for the extra workout I was doing with Doubles.
If you’re interested in P90X, you can purchase it from this site, and doing so will automatically assign me as your coach. Let me know if you have other questions.
Josh
Hey Josh
Quick question on the week 4 recovery workouts..did you do any ab ripper x during the week or feel like the yoga belly and the core synergistic workouts were enough? Just curious cause I can feel a lot of progress being made in my abs and didn’t want to take a step back.
Thanks
hey man i am on a horrible track im 5′11 at 240 pounds and only 20 years old. ive had p90x for about 6 months now and just now touching it…..im so sick of looking at my body i use to whey 195 in high school in 08 but once i got out i got a job were i traveled and it was fast food morning lunch and dinner because i was on the run none stop…….i got everything for the p90x plus vitamin supplements and a seven day body detox cleanser to get rid of all bad stuff in my body……..man if you could give me tips on how to start out and other tips that helps that would be amazing……..i decaded my hart and mind and soul in doing this and im going to complete it…………….heart, soul, pain, sweat, tears, will power, mind, and set goals. please help
You can add in ARX once or twice if you feel you need it, but it isn’t necessary.
The first thing that I want you to do is go to the “Q&A” section, which will answer just about every question you have before starting. Also, it’s important that you read through the “Motivation” section as well. Also, you can make me your coach by clicking on this link: https://teambeachbody.com/signup/-/signup/free/11685
hey Josh,
first you are my hero! I had a question about the fat/carb/protien percentages that you had on your posts about diet, is it the same for doing doubles?
Yeah, it’s the same for Doubles, but you will need to increase the calories some, probably about 300-400 per day.
Josh, I saw your youtube video and i was amaze about the p90x effect, well i am in my 4th week which is recovery week I notice that in this week I look leaner but not as same as the last week it can sound stupid but my veins were more pumped and my muscles also and in this week it was amazing how my body got lean again, so, so you recommend me to do the doubles workout in this 2nd phase o should I wait for the 3rd phase just as you did, i’m starting 2nd phase on monday though and what do you think also that I just bought isopure zero carb and N02 Black (NOS enhanced hemodilator) for the 2nd phase. Good work again and great website by the way.
Whether or not you do Doubles is completely up to you. I did it in the 3rd phase, but if you feel you’re ready to start it now, then go ahead.
Hey Josh, great results. I have heard people saying different things about mixing a lot of cardio with resistance training. Is it true that doing too much cardio can deplete your muscles of mass?. I would like to get like you, big but defined. I want to do the P90X lean but I am afraid I won’t gain as much muscle with that. So if cardio can reduce muscle, how can I avoid that? If I want to get big and defined should I do the doubles version? And lastly, how can I add you as a coach on beachbody.com? Thank you and you can email me back or just answer me on here. Good luck man.
Too much cardio will make it hard for you to gain mass, and that’s why I recommend everyone to follow the Classic version. Also, you can make me your coach by clicking on this link: https://teambeachbody.com/signup/-/signup/free/11685
What are some pre-work out meals i can eat or snacks?
You can find that information in the “Q&A” section.
Hey josh,
I just want to say thanks for your site. Your results are awesome, your youtube video made me want to get so ripped! How do I know if you are my coach. I am wanting to order the Peak Recovery Formula and some other stuff.
I will automatically become your coach if you purchase anything on this site, just as long as you didn’t already sign up with Beachbody with another coach!
Hey Josh,
I’ve had the P90X for awhile now and at most have done one month straight but never followed the nutrition guide. I’ve applied to the police force where I am in Canada and need to get into better shape to pass the minimum requirements before getting accepted. The police even recommend using P90X to all the applicants to get into shape beforehand. The biggest thing for me that I need to work on is my cardio as well as my eating. I’ve dedicated myself 110% to these workouts and the nutrition and will be starting it within the next day or two. I did a practice run of the police obstacle course and cardio is what I have to improve. I was just wondering how the doubles works for improving cardio? The book says to do it first thing in the morning so I would do that and then be doing construction all day and when I get home would do the resistance workout for the day. I’m 6ft and 250 pounds with a good amount of that muscle already. The doctor told me that I should aim to get down to 220 but for someone of my build he doesnt recommend going below that. Any thoughts or advice would be greatly appreciated and keep up the good work man, you and your site are such a great inspiration.
Hi Josh,
what did your diet look like during the doubles?
I’m a triathlete basically doing P90x doubles, except substituing cardio x/plyo for swimming and biking, it looks like this
Day 1: AM – Swim 3k; PM – Chest, Shoulders & Triceps, Ab Ripper X (16:07)
Day 2: Spin bike 1 hour
Day 3: AM – Swim 3k (43:18); PM – Back & Biceps , Ab Ripper X
Day 4: Spin Bike 1 hour
Day 5: AM – Swim 3k PM – Legs & Back , Ab Ripper X
Day 6: Kenpo X
Day 7: Rest
I’m eatin about 1800 cals a day, on the fat shredder diet so 20/30/50
(i’m 5′11′ 173 pounds)
Will I still be able to get results following this or would you say that I’m spreadin myself to thin? Should I be eating more?
If you’re doing Doubles, you want to increase the cals to at least around 2,300 per day.
Hey man! This program will help your cardiovascular endurance significantly! Just commit yourself to the diet and workouts and you will improve your health.
Hey Josh,
I got a question.
I weight around 182lb and my height is around 5′9
I have some belly, fat on chest, and around my waist
I would like to know how to get rid of those in quick amount of time. I am on P90X for 5 days now and i lost about 3 pounds. The video on youtube with you on it has inspired me so much! would it be possible for me to be like that with p90x classics?? i want to be ripped in the abs and chest.. i can already feel some biceps i never really had.
I am highschooler looking for a quick, change. Also, i am very motivated and fixed my unhealthy diet ways
Hey Josh….Lke what you have done. Personally i feel that bands are less efficient then weights.whats your take on the two?
I feel the same way, but some people just can’t afford dumbbells.
You have to be patient with your results, as it may take you more than one round to reach your goals. Commit yourself to the diet and workouts and you will get results.
Hey I dieted last year (January) and went from 165 to 138 and I have been at that weight for about a year. I’m 5′7 (male). I lost the weight by doing mostly dance dance revolution (video game lots of cardio) and dieting. I’m in pretty good shape just don’t have as much definition as I would like thats why I’m trying p90x. My resting heart rate is about 55 bpm. I really don’t need to lose too much more weight, but I still do have a little squish on my lower abs still. Should I try the standard or try doubles. Also what should my calorie intake be about.
Thanks
If you don’t want to lose more weight, then you definitely don’t want to do Doubles. Stick with the Classic version, and make sure you take in a ton of calories. You can learn more about how to gain mass with P90X in the “Workouts” section of this site. Also, have you made me your coach? If not, click on the link to do so: https://teambeachbody.com/signup/-/signup/free/11685
Thanks for the advise I will not do doubles. I have also made you my coach. Here’s to the next 90 days of pain!
BRING IT!
Hey Josh,
I’m currently in Phase 2: Day 38, in my second week of doing doubles.
The P90X guide says to do my cardio in the AM and resistance in the PM… so that’s what I’ve been doing… but you say to do the opposite…
Hm, I guess I should follow your advice and change it up then. Haha
Just follow what the Nutrition Guide recommends man. Also, have you thought about becoming a coach? I checked out your blog and I really like your determination. I’d love to talk to you more about it in detail, and if you’re interested, go ahead and shoot me an email at pioneerballplayer28@yahoo.com.
Hey man, do you think it would be just as effective to do the Cardio X in the morning and then the resistance workout in the afternoon?
Yeah you can do that.
I just started my p90x workout and I am already nervous about not getting results. I know that it is only the beginning but I just dont feel like I’m doing it right. I wanted to know if this is a normal feeling to have. I am currently on day four, which is the yogax. I wanted to know if it was entirely necessary to do the yoga x to get the same results as you normally would.
Casey, why are you feeling that way? Are you sore the next day? Have you been following the diet? Are you pushing yourself during each of the workouts? Those are the questions that you have to ask yourself. Also, Yoga is an important part of the program and you need to complete it. Have you made me your coach yet? If not, you can do so by clicking on this link: https://teambeachbody.com/signup/-/signup/free/11685
Hi Josh!
Im 15 years old & 233 when I first Weighed myself.
Im About to start my recovery phase 1!
Im not following the diet.
Would a Low Carb diet do the work?
Im also doing lean version.
I Want to be at 174 by december.
Very Determined!
Your Youtube Video inspired me!
@Joe. You need to follow the Nutrition Guide, which is the most important part of the program. Also, if you haven’t made me your coach yet, you can do so by clicking on this link: https://teambeachbody.com/signup/-/signup/free/47458
I just got done with phase 2 (classic). I followed the nutrition plan and best as I could but during the second phase I ate alot of junk food and missed the last 4 days of the recovery week and I feel as if ive gained weight. I really want to get abs, should I continue with the classic ro switch to doubles? (PS. I have no problem with determination and stuff so thats not a problem)
Great post here. I’m doing a different version of doubles where I combine Monday and Tuesday workouts on the same day, and so on, with a rest day following. (X Stretch on Sunday.) So, basically I follow the same workout progressions (Plyo to Core, et al.) after 30 days, 60 days.
As with all science, there are differing opinions and studies, but I’ve seen enough studies supporting stacking workouts over three days versus six days because the body will wear down faster and choose to support the endurance gains (cardio) over the strength gains.
Everybody’s different of course, but I hope this method could help a few out there. We’ll see how it goes after 90 days!
@Ryan. It’s fine as long as you let each muscle group rest 48 hours before working again. A I your coach? If not, you can make me your coach by clicking on this link: https://teambeachbody.com/signup/-/signup/free/47458
@James. You probably did gain weight because you didn’t commit yourself to the entire program. If you want abs, you can’t slack on the diet. Follow the diet and you will get results. It’s as simple as that.
I’m 18, 5′ 10″ and weighed 144 at the start of the program. After the first week.. I’m close to 140. I want to gain muscle mass, but at the same time, I also want to get toned and hopefully end up with a 6 pack. Already I’ve seen results, which surprised me. I’ve heard that doing doubles is detrimental to muscle gain? Is this true? Also how many calories should I be eating every day?
I’ve been trying to follow the P90x nutrition, but am not sure as far as the portion vs. calories. If everyone needs 5 portions of protein, 2 dairy etc. Wouldn’t all level 1’s receive the same calories? And all level 2’s and so forth? From what I could tell I was borderline level 1, level 2. How many calories would you recommend I eat? Would you recommend I do doubles to achieve my goals? I can handle it. I was in shape to start, I’m mostly looking to tone up, put on some more muscle and improve myself to peak condition.
Also, I don’t do much else other than work and p90x, if that contributes to the amount of calories I should be eating.
Lastly, do protein bars count as a snack? Or as a protein serving? Or do they merely count as a bar. If I have a protein bar everyday should I also have a protein shake? I noticed on the log there is a section for snack, bar, and drink. I’m not sure if the bar/drink should count beyond in any category beyond their own column though.
I’ve been looking all over for answers, and finally decided to ask myself.
Thanks, I appreciate it!
@Chris. Just follow the program how it’s designed man. If you’re looking to gain mass, then I recommend sticking with the Classic. Also, at your height and weight, take in around 2,400-2,600 cals per day. Last, count the protein bar as a snack.
Have you made me your coach yet? If not, you can do so by clicking on this link: https://teambeachbody.com/signup/-/signup/free/47458
Hi!!!can I do all the p90x workout shoeless,especially plyo and core?..Thanks:)
@Susy. I do all my workouts shoeless!
Hey Josh,
You had some great results, but I was wondering if p90x doubles was for me. I’m 15 going into highschool trying to get in shape for football. I want good cardiovascular endurance but I want to keep and gain as much mass as possible. I’m bored and had nothing to do so I started doubles on phase one. Was that a mistake or should I continue? I’m about 6 foot 1 and after just completing week 4 I’m down from about 170 lbs. to about 163 lbs. I follow the diet book 100%. How much do you think I could gain on lifts, like the bench press or the deadlift. Also, if a just followed classic would my mile time go down? I was in the low sevens before p90x. Thanks in advance
@Brian. If you’re trying to gain mass, the last thing you want to do is Doubles because you’re going to be burning way too many calories. It’s going to be important for you to take in more calories that you burn throughout the day, so make sure you keep track of your calories. Just follow the Classic version, and maybe even replace one of the cardio workouts with a heavy resistance workout.
Thanks Josh. Day 29 is done and im sticking with the classic program. I feel I have lost plenty of extra wight and im ready to BRING IT phase two.
Hey Josh,
What I have a question about is similar to everyone else. I read all the questions and answers and I probably missed it. I am 6 1 and about 210 and I just turnt 40. I am in week six of p90x. I started doubles on week 5 because I wanted to get rid of some belly fat. I try to stick with the diet plan but its near impossible ( time ), but i have cut out just about every bad food i ever wanted. The only supplement I am using is Amp Recovery formula from GNC. Im wondering though after reading this if I should quit the cardio x because i really want to build size. But I also want to get rid of the fat. I feel great most of the time, just seem extra hungry some days, but I’ve always had that problem. So any suggestions. Any help would be appreciated. Thanks Michael
@Michael. Since you’re looking to lose fat, you need to focus on doing so before you start trying to gain mass. The reason is because it takes two completely different diets to reach each goal. What I recommend is follow the set up of the Nutrition Guide, which focuses on fat burning first, and then progresses to adding on some size. You need to make sure you follow the recommended f/c/p % in the Nutrition Guide, and you can find that out by logging what you eat into sites like http://www.myfitnesspal.com or http://www.fitday.com.
Also, have you made me your coach? If not, you can do so by going to this link: https://teambeachbody.com/signup/-/signup/free/47458
Doesn’t P90X recommend that on Doubles, you should do the Cardio X first in the morning on an empty stomach. Then do your normal Classic routine late afternoon?
@Jacob. Yeah, that’s what it recommends, but I like getting my resistance workout out of the way first.
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