It's now a week after my recent trip to Ft Lauderdale Florida and I wanted to do a recap of my trip. First off I want to say it was an awesome trip and experience to meet everyone at Champion Performance and they couldn't have made me feel more welcomed.
Tuesday May 7th the day before leaving I prepared all of my food I would need to have for my trip. I know you might think what a pain in the ass that has to be and I'm not going to lie it kinda is but you have to do what you gotta do. I've been traveling with my food like this ever since I started traveling for shoots, competition etc. Of coarse it would be easy just to be able to hop on a plane and eat whatever you'd like whenever you'd like but with my body I can't do that.
Wednesday I arrived in Florida around 11am and Ariella Palumbo another team member arrived at the same time. IFBB Pro Lee Banks flight was delayed so he didn't meet up with us until team dinner. We were greeted by Maryann, Camilla and Isaac from Champion and went straight to the offices. We were in meetings throughout the day and we got to tour the plant where all the supplements are made starting from raw materials and each process after that. It was pretty fascinating to see all of that because I never really think of the process of how something is made when I'm taking my supplements. One of our meetings we had was about some upcoming new products that we will have that I can't wait for them to be released soon! After we finished up at the Champion HQ we went back to our hotel for about an hour before we were picked up to go to team dinner. I managed to get a quick pump workout in for about 30 min in the hotel gym :). We went to one of the hot spots on downtown Ft Lauderdale called YOLO and I had one of the best steaks in a LONG time. After a long productive fun day I went straight to sleep once I got back to my room.
Thursday morning we were picked up and headed to our shoot that was at a gym in Lake Worth which was about a 45 min drive. We shot from 11am till about 5pm and I learned some new tips and tricks from Lee throughout the day. At 5'8 and 240lb he makes me feel like I'm a stick figure lol. After we finished up with a successful day of shooting it was cheat meal time! We ate at a restaurant right beside the beach and all ordered burgers, fries and had carrot cake for desert. And oh yeah Lee and I split a quesadilla for an appetizer.
Friday morning we were picked up and headed to a cross fit gym for our final shoot. We shot from 11am till about 3pm then had to head to the airport. One of my favorite shots from this trip was taken here of me pulling a 200lb tire so I can't wait to see the final image of that! Once we got to the airport Lee and I had another cheat meal which was some pizza and a calzone sandwich and I had a couple candy bars. Once I got back to Nashville I had one more cheat meal at Cheesecake Factory then got back on my normal diet on Saturday. Overall it was such an awesome experience and made everything that much more real for me. I feel so thankful and appreciative that I have this opportunity and being around the other team members and everyone at Champion Performance makes me want to work even harder! This is only the beginning of one of the best chapters of my life!
Have you ever tried or eard of Carb Backloading (CBL) or CarbNite? Its a program that allows you to only eat all your carbs after your workout, and those carbs are mainly simple carbs. It's a type of fatloss program as well. Wnated to know what your take is on it if so.
7 March 2013
Tyler - Nope I've never tried that. Closest thing I have tried to that would be LeanGains. I say give it a try for a month and give it a chance to see if it works for your body or not.
Hi Tyler, i have 2 questions i was hoping you could help me with. 1. Im currently carb-cycling for fat loss and was wondering if i should count my post workout shake carbs in my overall carb count? 2. When counting the total number of sets i've done for a given muscle group, should i include dropsets in that count? For example if 4 sets of bench press but i did 2 drop sets, should i count this as 6 total sets for my volume? Thanks in advance!
6 March 2013
Tyler - First question, yes count your post workout carbs from your shake in your total overall carb count. Second question, I don't count drop sets in my total volume. I would consider that still 4 sets of bench press.
Hi Tyler, quick connection about taking naps. Im currently trying to trim out and i'm cycling my carbs. Some days when i get home from work, I like to take a nap, roughly 30-60 mins. However, my last meal prior to my nap is usually around 3pm and i would nap at around 6pm. My question is, is it a problem if i sleep through my next meal? I typically eat every 2-3 hours but in this case my meal would be "late" or missed. Is this a problem?
4 March 2013
Tyler - No it's not a problem, I wouldn't skip that meal just have it when you wake up from your nap and continue on with your normal meal schedule afterward.
What exercises would you recommend for a more fuller and thicker looking bicep? Also to help prononciate the horse shoe in the triceps? Thanks!
1 March 2013
Tyler - Kick your workout off with DB Hammer Curls for bicep thickness. You can do a variety of different hammer styles. Also nothing beats the good ol standing barbell curl. I like to to dips and rope cable pressdowns to target the horse shoe of the tri
Tyler, if you had to pick only 4 foods for the rest of your life, which would they be and why ? (and how about supplements)
28 February 2013
Tyler - great question! ok let's see if it was 4 junk foods for the rest of my life it would be, burgers,pizza,fried chicken,cheese cake lol but I think your talking healthy foods. I would pick chicken and steak for protein sources just because I eat them every day now and my body seems to respond well to them and I love the taste. Carb sources would be sweet potatoes and white rice. Supplements : whey, creatine, bcaa, pre workout formula
hey tyler. havent posted in the comment box in forever. been following u for 2 yrs now. ur buffalo chicken tenders recipe is awesome and thanks im now hooked on that popcorn seasoning...i put it on rice, eggs, veggies. hope all is great!
27 February 2013
Tyler - Great to hear!
Hey Tyler... I've been taking supplements for a while now, including but not limited too BCAA, glutamine, karboiyn, fish oil capsules, pre-workout powders with beta-alanine, creatine and such, etc.... i havent ever really cycled off of anything for longer then a week and it doesn happen very often. Are there any supplements you know of that i really should be cycling off of more frequently? Or should i just stop everything for a solid 1-2 months and come back on to it?
26 February 2013
Tyler - I come off of everything when I'm taking a break for 4 weeks minimum
Tyler,what are your thoughts on carb backloading/inter fasting? I knew that you have tried it before. Is that what Gregg Plitt does? Reading things on him,thats what it sounds like to me,him only eating a huge meal once a day.
18 February 2013
Tyler - Not sure what Greg does. I've tried LeanGains which is inter fasting and I didn't like it. My thoughts are give it a try and see if you like it. Try it out for a minimum of 4 weeks and see how your body responds.
Hey Ty, what do you suggest for upper chest development? My Chest has responded really well to FLAT bench press and is well developed, however i feel like i have a dip in my upper inner chest. I want to bring it out to balance the rest of my chest as wel as make it look more cut (look good in a V-Neck shirt cut) up there. My mid and lower chest have it. So far i've been trying DB incline bench superset with DB incline flys.
13 February 2013
Tyler - I would ALWAYS start your workouts off with an incline movement. Any type of incline movement targets that upper chest. Pick one that you feel that area working the most.
This is my post today in my members section blog. Every workout is posted daily along with my supplementation and nutritional plans, tips, etc. There is also a forum where you can post and ask any questions pertaining to your diet and workouts etc.
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 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 Today is back day and I can't wait to train! Here is yesterday's workout
- Standing reverse cable flys (for rear delt) 3x20 warm ups (10,20,20 each side) (3x15) 30lb each side
- Reverse Pec Dec Flys - (for rear delts) 4x12,12,10,10 one dropset on last set (130lb,160lb,160lb,160lb,drop to 100lb)
- 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)
- 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)
- Barbell Front Raise - 4x12 (50lb,60lb,70lb,80lb)
- Barbell Shrugs - 4x12 (225lb all sets)
- Smith Machine Behind the Back Shrugs (135lb all sets) 3x15
- 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
This video pretty much explains how I feel
My life has been crazy hectic the past two weeks. I managed to travel to Philly and had a blast with my friend Anthony. My relationship ended as soon as I got back. I moved into my new place, launched my members section and still had to put the finishing touches on TMT-PHASE 2 ebook all while still having to get all of my workouts in. Cook all my food, train my clients, and work on online clients programs...it's been just a little stressful for me but eh I'd rather have a shit load of stuff to do then have nothing to do at all. There was a time in my life when I was living in NYC and going through my depression phase that I had absolutely nothing going on. I was living in a little shoe box in east village with a crazy roomate that was on drugs and partied almost every night of week. Here I am all depressed dealing with food issues feeling sorry for myself WAITING for something to happen for me instead of grabbing life by the balls and going after it myself. NYC is the perfect place to make shit happen too but I was just in the wrong mindset at the time. My priorities were fucked up and I was just lost in life. Fast forward back to now...since all of this stuff has been going on it's been hard for my mind to shut off at night and I havn't been sleeping so the past two nights I've started taking ZMA again and it has helped me sleep like a rock. I was feeling pretty shitty all of this week up until today and mentally I havn't had that same focus that I usually have during my workouts where I just feel like an animal in the gym. Monday's workout was really good but Tuesday I lost focus and even today's back workout wasn't that great. I think another good night of rest and I'll be right back where I need to be mentally tomorrow.
So all of that being said there has been a short delay on the release of TMT-PHASE TWO. It will not be released on Monday the 17th. I have 10 new workout videos that will be coming out weekly that go along with the book. Starting next week in my members section will be my daily workout logs so you can follow along exactly what I'm doing for that day cardio included to get me prepared for my upcoming shoots.
Every Sunday is pretty much the same for me. It's the only day of the week that my body allows me to sleep in and the reason being is because of the huge cheat meals I have every Saturday. Today my day got started at 9:45am and as soon as I got up I did the treadmill for 30 minutes of low intensity cardio. I kept the speed on 3.8 and incline on 10.0-12.0 the whole time keeping my heart rate at 130. I used to take Sunday completely off from everything but for the past 2 weeks I've switched my morning cardio schedule around to always do a session after my cheat from the previous night. By the time I finished cardio, took a shower, and ate my first meal it was around 10:45am. After that I got online and checked emails and all of the sites I go to every day for updates and downed a couple cups of black coffee. Occasionally on Sunday's I'll have 1 or 2 clients that want to train with me but today I didn't have any. I laid out on the back deck for about 20 minutes then around 12:15pm took the dogs for a 30 minute walk around the neighborhood. We have a route that we do that is basically a big square and since my schedule during the week hardly ever allows them to get walked they get there walks during the weekends. Once we got back it was time for meal number 2 then had to make a grocery trip. After that I went to the farmers market to pick up a couple things then it was back to the house for food prep time. Besides all of that I do some reading/studying and I ended up getting a 30 min nap in as well. So that is a typical rundown of a lazy Sunday for me.
Today was my final Cycle 3 ARM workout and I got a ridiculous pump! Giant set training really flushes an extreme amount of blood into the muscle quickly. Make sure to check out the TMT-PHASE ONE Video Series if you havn't done so yet. Experimentation starts up Monday and I can't wait! I'm very excited about Phase 2 because I'm incorporating new methods that I've never done before so hopefully the workouts will be as good as they look on paper. This upcoming week I'll be filming demo videos explaining how to properly do certain exercises so I'll be uploading a couple of those every week. Also this upcoming week I'll be uploading a leg workout that I did with Cris and Brook and Ben and I's arm workout. These are both pretty long videos. The arm one is about 28 minutes and the leg one is about 22 minutes. As you all know tonight was my weekly cheat meal feast! After speaking to a few of my clients about the BBQ restaurant choices Suzanne and I decided against going to Jack's which is in Downtown Nashville for a couple of reason. One being that it's served cafeteria style and two it's very touristy. So we decided on Jim N Nicks BBQ. It was a great choice the food was excellent and it is a new favorite spot for me. I ended up getting a pork quesadilla for an appetizer, half rack of ribs, beef brisket sandwich, mac n cheese, coleslaw, and the cheese cornbread was ridiculous. When we got back home for desert I had 3 jelly donuts,2 Twinkies, and half of a crumb cake :) I'm going to sleep like a baby tonight and rest all day tomorrow to prepare to start up TMT-PHASE 2 Monday!
So far I have been getting the best sleep I've had in a while for the past couple of nights! It has been nice that my body is finally relaxing and resting well. As I posted yesterday I did my cardio on my parents recumbent bike and a few hours later I went out to Gold's and hit some BACK with Cris. It was yet another ridiculous session. Great intensity and great pump. I got some good footage of it on film so that video will be out in a couple of weeks. Once I got home and scarfed down my post workout meal I went out back to the pool and got some much needed sun for 30 minutes. Growing up and all in my early 20's I would soak up the sun for hours upon hours daily but I've smartened up and realize getting too much sun ages your skin plus increases chance of skin cancer. So I'm a lot smarter about it now. Later on I hung out with my parents and we watched American Reunion. Pretty damn funny! I'm really looking forward to Friday and Saturday nights letting loose and having some drinks! I havn't had a buzz since March..so it won't take me much lol.
Quick Note: If you have purchased TMT-PHASE ONE please make sure to watch the video series that I've put up. Some of the questions I'm getting I have shown in my videos. Click Here for Video Series
Sunday's are always the only day that my body will allow me to sleep in and it's because of my huge cheats that I have that make me sleep like a baby. Every other day of the week my body automatically wakes up at 6am most days but sometimes 5am. Last nights cheat was awesome..definitely one of the best I've had lately. 3 meatball subs,serving of baked ziti,tomato salad,4 chocolate chip cookies, 2 heath ice cream cones, 4 pop tarts. My muscles always balloon up all of Sunday and most of Monday too. I got up at 9am knocked out my cardio downed my first meal and got on the road. I only had to stop twice today and despite running into a bit of construction I made the trip in about 7.5 hours. When I got in I ate meal 4 and relaxed with my parents. Then I took Deniro and Diesal on a short walk and did my food prep for the week when I got back. Tomorrow morning I'm looking forward to doing my cardio outside and walk up and down the mountain a few times then I'm hitting some chest with my old training partner Cris over at Golds at 1pm. It feels good to be back here and I'm looking forward to a relaxing fun week!
Thanks everyone for the positive feedback thus far on my sites new look. Brian my webmaster and his team have been working hard on this and I'm loving the new look! Since Monday I've been having to get up every morning at 5:30am since it was my client Antonio's last week with me and 6am was the only time he could train. It was rough for the first couple of days as my energy has been shit but today it wasn't bad at all. I'm hoping that my body hasn't adjusted to this time change because I'm ready to get back to my normal schedule tomorrow and get an extra hour of sleep. Today I crushed some shoulders and again my numbers were up since the previous time I did this workout.
Tomorrow my 12 week training program ebook TMT-PHASE 1 will be available here for $14.95US Dollars! I can't wait to get everyone's feedback! I spent weeks on this from first off designing it then applying each workout to myself to see what needed to be tweaked or what not and perfected it. Also I'll be uploading my dead lift session from Tuesday's workout to youtube.com/tylermcpeak so make sure to check that out!
Another week down on my new program and I'm absolutely loving it. These workouts are no joke but I embrace the pain. I just wanted to make a quick post to say I've got an exciting announcement to make next week that everyone will be able to benefit from! Also next week I'll be filming a new video for my youtube.com/tylermcpeak channel and I'll be posting up several pictures. This will be the last SLOW week of my website and I do apologize for that. I've been extremely busy but after this upcoming week is over it's back to posting almost daily! Hope everyone has a great weekend! Today is my high carb day and I'll be trashing arms here shortly. Later on is my cheat meal so all three of those combined makes Saturday's very enjoyable
The picture above was taken the day after I competed in the 2008 Universe Weekend Model division in Miami,FL. My girlfriend at the time Michele Levesque had done my diet for me and I remember that last couple weeks were pure torture of doing zero carbs and depleting. A couple days before the show is when I started a carb up process with yams,oats, and jasmine rice. I ended up placing 9th out of about 90 competitors..I can't remember the exact amount. Anyways after the show was over a group of us went to TGIF and feasted! Also had a couple of drink so needless to say it hit my body hard and we went back to the hotel to sleep. A few hours later we ordered a pizza and had some cheesecake as well. Sunday woke up feeling recharged and this was one of the pictures from that shoot.