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My Fitness Update

Most of you know that I’m always switching goals between gaining mass and leaning out, and the reason I do so is so that I have something to aim for. If I have no goals, that’s when I start to lose motivation. Yes, that’s right, I’m human and do lose motivation every once in a while! Anyways, I wanted to take some time and update you all on what’s been going on with my fitness lately, including how my diet has been, how much I’ve been committing to the workouts, my current goals, and what workouts I’m currently doing.

Let’s start with the diet. For the past 6 months or so, my diet has consisted of healthy food, but I no longer keep track of what I’m eating in terms of calories and ratios. If I were to guess, I’m right around 2,200 calories per day and following a fat/carb/protein ratio (% of total calories) of right around 20/40/40, some days more, some days less. During the weekends when we have friends over, I enjoy having a few drinks (yes, again I’m human!) and will occasionally indulge in healthy pizza or whole grain chips. I guess on those days my carbs are a little higher than 40%, but I can get away with it because I’m in excellent shape. I very rarely have a cheat meal, maybe once or twice a month, and when I do, I really enjoy pizza. In fact, we have one of the best pizza companies around here, and there are just certain times where I need something that is full of grease and is unhealthy for me! Again, though, on the days I have my cheat meals I make sure I get in an excellent workout and eat clean for the rest of the day, drinking my Shakeology and what not, so it really doesn’t affect me too much. Other than the 1 or 2 cheat meals per month, my diet remains very good!

What about the workouts? Right now I’m doing a combination of workouts. I actually just shifted goals once again, and now I’m looking to lean out for the next 2 months. Believe it or not, and this is something I have talked about before, but if I want to lean out the quickest, I don’t do any cardio and just stick to resistance training. I think what happens is that when I do a lot of cardio my muscles breakdown very easily, slowing down my metabolism, but when I keep my muscle mass up, combined with a lower calorie/carb diet, I can get very lean very fast. I have been working 2 muscle groups per day, and still doing moves from programs like P90X, P90X Plus, and the One on One series, along with adding in a few of my own exercises every once in a while. One muscle group that practically none of the programs focus on is forearms, so I have created my own forearm routine (you can actually find out some forearm exercises here), and I usually do that once or twice per week. For example, I actually did Legs and Forearms yesterday, and will probably do it again with a chest workout on Saturday. I’ve also been adding in some additional chest exercises as well, such as dumbbell press, dumbbell flys, etc. My main goal is to keep continuing the muscle confusion, and a good way to judge whether or not that’s happening is by if you’re sore or not. I’ve been doing so many different exercise and routines that I usually am always sore afterwards.

Some of you might remember this, but my previous goal was to gain some mass, and I really feel like I was successful in doing so. When I began working towards that goal, I made a few adjustments to my diet and supplements, and I’m actually still using those supplements even though my goal is to lean out. Why? Because I still want to maintain my mass. So what are the supplements I’m taking? Here’s a list: Shakeology (obviously), Isopure Whey Protein, Xtend (during the workout), NO-Explode, and the P90X Recovery Formula. I feel that combination of supplements allowed me to get very strong, and in fact, I’ve been curling sets of 12-14 reps with 45 lbs dumbbells for about a month now, and am seeing veins pop out in places I’ve never seen before.

Now that my goal is to lean out, I’m really staying clean with my diet (no cheat meals) and have cut the calories to around 1,800 per day, and more than likely following a fat/carb/protein % of 20/30/50. I’m going to stay very committed for the next 6 weeks. Since I have changed my goal, I’ve seen a significant amount of fat loss in just a week, and will be able to get very lean in just a few more weeks. Also, I forgot to mention that I’m going to be cutting out grains from my diet for a while because I think I might have a slight gluten intolerance, so I will be getting the majority of my carbs from fruits and veggies. I will keep you all updated on my progress! If you have any questions or need help with anything, feel free to email me at coachspence8@yahoo.com.

6 comments

  1. Jesse Clarke /

    Keep it up Josh, and know that there are those of us out there who saw your first p90x transformation and were truly inspired. I wanna see your p90x2 results bro, bring it!

  2. I did when you post updates like this. It shows the ongoing, real-world application of P90X and how absolutely customizable and effective it is. No matter what your goal is, P90X as a program gives you all the tools and knowledge to get you there.

  3. *er, “dig”– not “did”. πŸ™‚

  4. I like how you change up your workouts. Keeps things fresh and prevents boredom. Cutting out grains? I think I might just try that too! Can’t wait to hear about your results!

  5. Kjetil /

    Hey josh. got a question here fore you πŸ™‚
    i am a brakdancer looking to get back into shape after several injuries.
    so since im a breakdancer its best that i get lean and ripped and not bulky.
    and my thies are a bit big, and i want to make them smaller, cut away the fat and etc. sow how many reps do you think i should use on legs, with a workout like squatts?
    im thinken no lower then 12 – 15. and that goes for the rest of my body to?
    thanks man πŸ™‚

  6. @Kjetil. To lean out, focus on reps in the 12-15 range. Also, are you doing P90X?

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