Hello everyone,

I am back at it. My second round of P90X begins tomorrow 4/22/2010. If you have been following the blog then you know that I am doing this again because this time I will be customizing my program to now become a Mass Building routine.

Simply put this means 3 main differences from the classic P90X schedule.

1. Little to NO cardio
2. Higher calorie input (specifically higher protein amounts)
3. Higher weights and lower reps to be performed

Other aspects of the program will stay in balance. Stretching is always a must so I will be incorporating the Stretch X and yes even the Yoga X workouts. I will also be adding just a few movements to the routines that are not on the DVD sets. This will be explained a little later. Remember that P90X can be customized for almost any desire you are looking for. I have already posted a few custom articles and later today I will post how to customize your P90X program for running!

Here is a brief breakdown o my new workout:

Block 1, phase 1
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) - I will use the proper weight to make sure I come to failure at 10 reps.

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 or Abs/Core Plus
• Day 5: Legs & Back
• Day 6: Yoga X
• Day 7: Off

Targeted number of reps: 8 to 12 (focus on 8 to 10) - I will use the proper weight to make sure I come to failure at 8 reps.

Recovery Block
Week 7 - I may shorten this week and knock off a couple of the exercises. It just depends on how my body feels.

• 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 or Abs/Core Plus
• 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 or Abs/Core Plus
• Day 12: Legs & Back
• Day 13: Yoga X
• Day 14: Off

Targeted number of reps: 6 to 10 - - I will use the proper weight to make sure I come to failure between 6 and 9 reps.

Block 2, phase 2
Weeks 10 and 11

Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 8 - I will use the proper weight to make sure I come to failure between 5 to 7 reps.

Block 2, phase 3
Week 12

Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 6 - I will use the proper weight to make sure I come to failure between 4 to 5 reps.

Here are a few words on my P90X diet. 

My basic daily break down will look something like this:

• Calories - 2860
• Protein - 227 g
• Carbs - 340 g
• Fat - 74 g
• Fiber - 54 g or higher

1. I will be eating 5 times a day
2. Each meal will have around 45 grams of protein ingested
3. I will be double loading on creatine for the first 4 weeks then a maintenance load until 3 weeks towards the end. At that point I will double load again until the program has been completed.
4. My meals will be a balance of carbs (complex), protein and fat.
5. I have elected to get my fat from EFA sources only.
6. I will probably gain a little more fat during this phase but I will burn any excess fat once I start the Insanity program.
7. My water intake will be around 1 gallon each day 

Tale Off The Tape