Tyler McPeak
20Oct/12Off

19 Days OUT! (Members Section Free Preview)

This is my post today in my members section blog.  Every workout is posted daily along with my supplementation and nutritional plans, tips, etcThere is also a forum where you can post and ask any questions pertaining to your diet and workouts etc.

oct18 19 Days OUT! (Members Section Free Preview)

10/18/2012 - no flex relaxed

I could definitely feel the effects of dieting and no days off from cardio yesterday.  I was feeling pretty drained and depleted but still had a VERY good training session with Erik.  It's been really nice to have training partners for almost every workout because I'm pushing myself harder than I would if I was just by myself at this point.  Skin is getting thinner by the day.  I'm seeing new vascularity and for the first time ever I'm seeing veins coming out the side of my glutes.  When I spoke with my coach Tad Inoue on Wednesday he told me that he couldn't believe that I was dropping at the rate I am with the amount of food he has me on.  This amount of food is allowing me to keep my volume very high with weight training which I love!  My strength has not dipped down at all.  19 more days till I shoot!  The only changes as of today that I'm making is no more sugar free popsicles or my celery and cucumber snacks.  Only my meals.  I've dropped a total of 6lb so far during this dieting process and I can't wait to see what I look like when I dry out!  I got to have my last cheat meal last night and Amber told me that I ate enough to feed a family lol.  I started off at my place with a glass of red wine (I'm a pinot drinker)  and a glass on the way to Cheesecake Factory (she drove)  Those 2 glasses of wine gave me a very nice buzz and it was much needed because for the past few days I've been getting HIGHLY irritable.  The dumbest shit has been pissing me off and my temper has been very short lol.  We started off with buffalo chicken wings and a chicken quesadilla.  I ate 3 of the 4 quesadilla slices and not sure how many wings I had but it was the majority icon smile 19 Days OUT! (Members Section Free Preview)   We both ordered burgers and I got the classic burger with bacon,one egg,cheese, and avocado added along with fries.  She got the BBQ burger and could only eat half so I finished off her half as well.  For desert we got 2 slices of cheese cake.  Chocolate cookie dough and Reese's peanut butter.  She had a few bites and  I pretty much ate both pieces ha.  If you've been reading my facebook posts at all you'll know that my sleep has been so screwed up during this process.  Last night was even worse.  The cheat meal kept me heated all night and I couldn't use the covers and my place is set on 69 degrees.  We fell asleep around 11 and I woke up at 2am wide awake ready to go thinking it was 6am.  I basically was only able to take short naps for the rest of the night.  The reason this happens is because the cheat meal throws your body into shock when your depleted and it speeds up your metabolism where it's in overdrive all night long.  Despite lack of sleep after all that food today I feel replenished and actually feel normal again.  This will only last for today because tomorrow I'll be feeling depleted again icon sad 19 Days OUT! (Members Section Free Preview)   Today is back day and I can't wait to train!  Here is yesterday's workout

  1. Standing reverse cable flys (for rear delt) 3x20 warm ups (10,20,20 each side) (3x15) 30lb each side
  2. Reverse Pec Dec Flys - (for rear delts) 4x12,12,10,10 one dropset on last set (130lb,160lb,160lb,160lb,drop to 100lb)
  3. Smith Machine overhead press - (for overall delt)  4x15,12,10,8 2 drops on last set (100lb total,120lb,140lb,140lb, then dropped 40lb, then 50lb)
  4. Standing DB Laterals (for side delts) - 4x12 with 2 drops on last set (25lb each hand,35lb each hand,40lb,40lb, then drops 25lb,15lb,5lb)
  5. Barbell Front Raise - 4x12 (50lb,60lb,70lb,80lb)
  6. Barbell Shrugs - 4x12 (225lb all sets)
  7. Smith Machine Behind the Back Shrugs (135lb all sets) 3x15
  8. 15 min HIIT cardio on stair climber level 5.0 for 1 min followed by 1 min of 7.0. at the 13 min mark I finished with 2 min of 7.0
oct181 19 Days OUT! (Members Section Free Preview)

10/19/2012

This video pretty much explains how I feel icon smile 19 Days OUT! (Members Section Free Preview)

27Aug/12Off

Questions – 8/27/2012

shoutbox7 300x18039 Questions   8/27/2012Kyle
Hey Tyler, a question about Cardio. If you are sore from a leg workout (doms) the next day or the day after that, is it okay to fight it and do your cardio, considering you can barely walk straight? Also, how long should you wait if you do morning cardio and have a weight training session later that afternoon? Thanks!
27 August 2012

Tyler - I would say it depends on what type of cardio your doing.  I always do cardio the days after legs I feel that it actually helps speed up the recovery process.  If your just doing low intensity you shouldn't have a problem and once you get moving and blood flows to them you shouldn't feel the soreness too bad. To answer your second questions I would say 4-6hrs is a good rest time in between cardio and weights.  It's really going to be up to you and your schedule and personal preference as to how long to wait but I like to keep mine at about 6hrs apart.

daniel g
hey tyler what is a good creatine product that will get me bigger and stronger alot thanks
27 August 2012

Tyler - Micronized Creapure Creatine Monohydrate

Dylan
hey Tyler, I'm a big fan of your work! I'm a shift worker and lately I have been working from 4am-1:30pm with 2 days a week where I finish at 4:30pm and a day off every now and again! I find it hard to go to the gym at 1:30 some days! Is it better to push through and go to the gym or have a nap then head to the gym! Am going to buy all the supplements for your ore workout shake in tmt phase 1 today! Thanks a lot, also am loving phase 1!!
26 August 2012

Tyler - Thanks for checking my book out!  I would most definitely take a nap before the gym.  Don't force yourself to go if your not feeling like up for it.  You want your workouts to be as productive as possible and forcing yourself to go when your worn down is not a good idea.  Good luck and keep up the hard work!

Brandon
Hey Tyler, I have a very serious question. I've been working out non-stop for the past few months. I'm really starting to see the definition. The guys in my gym class keep saying that the bigger my muscles get, the smaller my penis will be. I don't really see how that's possible, but I wanted to ask a trained expert. Are there things I can do to prevent such a thing if it exists?
25 August 2012

Tyler - I'm not sure if your joking or not but lifting weights does not affect that one bit.

Kyle
Tyler, i was wondering if 6oz chicken with 5oz sweet potatoes and half an avocado is OK pwo. This is also the last meal of the day and taken an hour after my pwo shake (25g karbolyn and bcaa). Thanks!
24 August 2012

Tyler - That sounds good.  I would actually eat that 30 minutes after your pwo shake if possible.

Edwin Adams
Tyler, what'st the best online or book information source to get a good overalll understanding of fitness nutrition? From vitamins to proteins to carbs....where is it all explained in simple terms?
21 August 2012

Tyler - Well there is several different ways to skin a cat.  That being said it all depends on what type of diet/nutrition approach you are interested in.  I've tried several different dieting approaches and what I'm currently doing right now is by far the easiest diet I've ever done and I feel that I look my all time best.  Check into bodybuilding.com and just search through some nutritional articles.

30Jan/12Off

Questions – 1/30/2012

shoutbox7 300x1801 Questions   1/30/2012Sebastian
Me again, do u have any routine to develope chest? Nf btw in the other post I tried to say,: can I eat like bars with chocolate those ones that are pretty caloric ?
30 January 2012

Tyler - check last weeks post I put up a chest workout that I've been using quite a bit

Sebastian
Hey, well first I'm sorry for my English I'm Chilean, well thing is I'm 18 Ive been all my life really skinny I weight 66 kg nd my height is about 1.83 or something, i have really fast metabolism, I'm following ur work out routines nd can eat stuff like bars with chocolate nf stuff to balance the calories I've left to eat for the day or I just eat healthy cause I never eat the calories enough, cause I eat a few things nf I'm already full. Thanks a lot for ur blog nf helping each evrery1 of us nd I'm trying ur workouts nd damn they work I'm getting abs thanks a lot again dude
30 January 2012

Tyler - Even though you have a fast metabolism you still want the majority of your calories to be clean food.  But definitely have a few cheat meals a week.

Cal
Tyler, was just curiouis how muhc cardio you do per week for how long and what types? Do you do steady state eg walkiing or interval? I always have this tiny bit of abdominal fat that I can never seem to shake! Peace!
30 January 2012

Tyler - I do all steady state cardio.  Right now I'm doing 1 session a day 6 days a week for 45minutes.  Either walking on an incline or stepmill.

Jake
When trying to put on mass, did you ever do weighted dips or weighted pull ups? Im debating on buying a dip belt to really shock my lats and tris into growth for pullups and dips.
28 January 2012

Tyler - I have done weighted pullups and dips before but prefer not to.  For the pullups I could never feel it in my back from the added weight because I felt that my arms and shoulders were doing all the work.  Give it a try though and see if you like it and how your body responds to it.

JOHN PETER
I AM TAKING 3 GLASS OF BANANA SHAKE ,..1 GLASS OF MILK IN WHICH 1 SCOOP OF WAYPROTEIN AFTER GYM...AND IN BREAKFAST I AM EATING 3 BOIL EGGS...AND IN LUNCH CHICKEN AMD WHITE MEET USE....THIS DIET IS ENOUGH FOR ME I AM MAKE NOT A BIG BODY I WANT TO MAKE A FIT BODY MEANS HEALTHY BODY
26 January 2012

Tyler - not sure what your trying to ask me?

Brad
Hey Tyler--great blog. I am 24, 5'11'' 170lbs, about 10-12%BF. I've been training for a little over 2 years, and I've added 30lbs of muscle in those 2 years. My goal now is to get to a lean 195, but over the past 4-6 months I've seen almost no progress in strength, size, or weight gain. My diet is not totally clean but I'm getting a decent quality 4000-4500 cal, 250-300g protein, 500-600g carbs per day, spread over 5-6 meals and protein shakes. By the time I leave the gym 5-6X a week, I leave with a big pump, feel like I lifted hard, and almost always have some degree of DOMS which leads me to believe that I still have effective workouts. Do you have any advice for those of us who are stuck at a plateau like this? At this point, is it just a matter of upping diet portions, or is it more of a workout problem?
26 January 2012

Tyler - From the sounds of it your still making progress.  It's just going to take more time now that you've already finished your initial growth spurt that you get from the first couple of years.  That being said I would think about trying out different food sources and experimenting around and seeing if that can help.  Also you didn't mention any fat intake.  To build lean mass you have to have healthy fats. So make sure you incorporate things like nuts,oils,avocado etc.  Adding the fat could yield some new gains.  Good luck hope this helps.

19Nov/10Off

quick bite… chicken,tuna,avocado


photo%288%29 quick bite… chicken,tuna,avocado

this is a quick bite that i’ve been eating when i need something quick and don’t have time to cook my meal.hickory smoked flavored tuna pack

5oz canned chicken

1/2 avocado

mix it all up and enjoy…next time i have this i’m going to try it with a couple tbsp of apple cider vinegar