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)

30Aug/12Off

Questions – 8/30/2012

shoutbox7 300x18040 Questions   8/30/2012rudy
Hey Tyler ! sorry for your girlfriend but a new chapter is a big deal in life and i'm sure you'll manage it for the best as usual ! I'm sure at last Cal will be happy to welcome you for the best of your life ! just a little question : Would you tell what are your last complete body stats after the change i can admire on your pics ?? Thanks man and whatever you stay a light in the night for me !
30 August 2012

Tyler - I'm not sure what my full body stats are because I don't measure my whole body for assessments.  The measurements I take are. Neck - 16, Waist - 32, Upper Leg - 25, Upper arm fully relaxed not flexed 15.5, hips 40.5.  All of my measurements are taken first thing in the morning with no pump and not flexing.

Jon
Hey Tyler! Glad to see you had an awesome trip to Philly before you start the grind to your shoot. Say, I was wondering what you did for food on your trip? I know your gonna map out what you eat in your members section, but I'm wondering more how you packed for it? Like did you just cook up a bunch of food and then check a bag full of it? Just wondering cause traveling has always been a dilemma for me because I want to maintain my nutrition plan. Thanks Tyler! All the Best!
29 August 2012

Tyler - I prepped all of my food the night before.  I weighed everything out and bagged them up individually as meals.  Packed it in a cooler and used the cooler as my carry on.  Trust me it's a pain in the ass but if your serious about sticking to a plan in order to maximize your true potential physique wise you will do what it takes.

Sunny
Hey Tyler, two questions: 1. Is there a difference between different BCAA's, or do they all have the same thing? Are some companies more concentrated then others or have more grams per scoop? Im trying to find a good one. 2. What, in your opinion, is the pre-workout carb food to eat? Ive been having oatmeal but ive been told that does do much for energy in the gym? Thanks in advance!
28 August 2012

Tyler - There definitely is a difference in BCAA's as far as quality goes.  I suggest getting a instatized BCAA.  I use Optimum Nutrition's plane instatized powder.  The cheaper stuff is clumpy and doesn't mix well.  As for the best pre workout carb source I would say experiment a bit.  I've done a lot of different sources from sweet potato, white potato, white rice, brown rice, oatmeal, and apple sauce.  Experiment a bit and see what gives you the best pump and energy in the gym.

daniel g
hey tyler u told me that Micronized Creapure Creatine Monohydrate is good but what is a good brand that makes it and also what is a good supplement for getting super vascular results like veins popping out hanks
28 August 2012

Tyler - Optimum Nutrition is the name brand.  Vascularity is a result of low body fat.  Genetics also play a roll in how vascular you are going to be once the fat is stripped away.  There isn't any supplement that causes vascularity but there are some that can help with increased blood flow but if you still have fat covering your muscles you will never see the veins.

Jesse
Tyler, You drink milk? and if so what kind? And if not, why don't u? Thanks man.
28 August 2012

Tyler - I don't drink milk.  Only things I drink are water (2 gallons a day) black coffee (2 cups a day) and my pre and intra workout shakes.  Reason I don't drink milk is I don't like it...I like chocolate milk but that has too much sugar lol.  I'm sure there are some benefits to having a glass of milk but I don't want the added calories and sugars and fats from milk.

John
Will your new members section include a diet plan for cutting weight? If not could you recommend one?
28 August 2012

Tyler - Yeah my members section will include all of the diets that I have followed. Cutting,Maintence,Bulking, and you will get to follow along to exactly what I'm doing all the way up to the day of my shoots!  There will be a forum section where members will be able to ask questions about macros etc to fit them by emulating my nutrition.

25Jun/12Off

Questions – 6/25/2012

shoutbox7 300x18023 Questions   6/25/2012ned
Hello tyler, i'm reading your TMT program and i can't wait to start it right today ! a question about your supplements lists, don't you need arginine or NO to increase your pump during workout ? what do you think about thoses products and effciency ? Thanks a lot for everything ! your're THE MAN to follow to succed !
25 June 2012

Tyler - Can't wait for you to start too! Arginine is an Essential Amino Acid.  You can add some AAKG to the mix if you would like but keep in mind that the PUMP is created by the correct diet,plenty of water, correct amount of sodium, and correct amount of rest.  The supplements are there just to aid all of that.

Luke
Tyler, is there a reason you are taking your supplements individually now instead of taking them in combined products such as the EVOGEN products? Whatever happend to those? Would you go back to EVOGEN?
25 June 2012

Tyler - For one it's a BIG MONEY SAVER.  The Evogen products are pretty pricey.  Second I like to know the exact amounts of certain supplements I'm using.  Some of these supplement companies will list the ingredients on the back but not even the amount of each one that in there.  This way you know you are getting the correct amounts that you need.  So to answer your question of would I go back to using Evogen products or any other supplement company that has there own pre-workout drinks etc the answer is no for the time being.

Yaseen
Hey Tyler I have a question about your cheat meal- how many of those cookies/cupcakes willl you eat? or how big was your cheat meal in terms of amounts?
25 June 2012

Tyler - My cheat meals are BIG! my metabolism is cranking right now so it's like I'm a bottomless pit lol. I NEVER stuff myself to the point of getting sick..I hate that feeling and that would be considered binge eating and defeat the purpose of a cheat meal. On Saturday I ended up having 4 biscuits and gravy, 2 pancakes with natural peanut butter spread on top with sugar free syrup, then 1 cupcake, and 3 cookies,2 poptarts

17May/12Off

2 weeks and feeling Strong!

protein1 225x300 2 weeks and feeling Strong!

Best tasting protein I've had...zero sugar

It's been almost 2 weeks (Saturday will make 2 weeks)  now into my strict nutrition plan to be on tract at reaching my goals.  Once I'm where I need to be I'll be setting up my photo shoots again in NYC!  My body is fully adjusted to less calories now.  I'm not gonna lie last week was rough.  I was pretty hungry all week long.  I don't think I posted but for a good 2 weeks  I was eating only about 60-70 percent clean food.  Every day I was having some sort of high calorie junk food.  Today cardio officially started back up and I was actually excited about it.  6 weeks of no cardio might have done my body some good so I'm hoping that it will respond quickly now that I'm adding it back in.  30 minutes on a slight incline is all I'll be doing for a little while.  Speed was about 3.7 and incline was 6.0-8.0.  In my opinion doing empty stomach cardio yields the best results for fat burning but make sure to take some BCAA's before you start to insure that you preserve your muscle mass.  It's a great way to get your day started and I feel a lot more awake rather than just rolling out of bed and getting my day started without it.  Stay tuned my site will be up and running full force soon with plenty of new pictures and videos.

tread 225x300 2 weeks and feeling Strong!

I'll be spending a lot of mornings on this

15Apr/12Off

Questions – 4/15/2012

John
Tyler, first of all, hope that you get better. Pneumonia is terrible, but its definitely a good thing you take care of yourself. I have a quick question about sweet potatoes and carbs in general. First, should you eat complex carbs like sweet potato and brown rice, even on days that your not working out? Or should you just eat them before and immediately after your workouts? Secondly, how much sweet potato/brown rice is appropriate per meal? Finally, I shouldn't eat the skins on the sweet potato correct? I know you probably won't be getting around to questions for a while which is completely understandable. Thanks for you dedication Tyler, hopes and prayers are with you man. All the best.
14 April 2012

Tyler - My diet stays the same on days I don't' workout.  Your body still needs the food for recovery purposes IMO.  The amounts you have per meal really depends on a lot of different factors. my suggestion is to play around with that and see how your body responds to the different amounts. you can eat the skins if you'd like it's a great source of fiber..i choose not to eat them just because i don't like the taste.  i eat my sweet potatos cold with ground cinnamon on them..been doing that for years now. thank you for your kind words and support. keep up the hard work!

will
give yourself time to recover, can have a rebound of the bug
14 April 2012

Tyler - most definitely..that is the last thing that i want to happen right now.

Daniel
Tyler, it's been a while since we've heard from you. ...hope your doing better. Daniel
14 April 2012

Tyler - thanks Daniel...it's been a rough 2 weeks..i'm just ready to feel better again.

Eric
in the supermarket i can often choose between non gluten cookies or cookies with no sugar. they can't be non gluten and no sugar. what is the better choice for getting ripped?
8 April 2012

Tyler - the best choice is to not eat cookies at all.  if you can't give up cookies chances are you won't be able to achieve the leaness your striving for.  if you talking that these cookies are just every once in a while..say once a month then i would just eat normal cookies.

Jake
Tyler, i read that your taking glycocarb with evp pre-workout? Do you take them together? The EVP directions say to take it on an empty stomach, does it matter if you take your carbs with it?
5 April 2012

Tyler - no you can take them together.  when i was taking them i would do 1 scoop glycoject and 2 scoops evp mixed together 20 minutes before my workout.

Wil
Tyler- what does your pre-bed meal consist of?
4 April 2012

Tyler -  a protein source and greens

Jason
Hey Tyler, have you always been vascular? Other then lowering your body fat, are there are ways to get your veins to appear thicker and more apparant? Does cardio help since it promotes the increase of blood flow?
1 April 2012

Tyler - Vascularity does come from having low body fat.  Cardio will help burn the fat off so your veins will be visible. 

2Apr/12Off

A Heads Up

photo372 300x225 A Heads Up

Read Ingredient difference

This might not matter to some of you but if your trying to get in your best possible shape every little thing counts.  I never really payed attention to this until today and I've made the correction immediately.  I've been eating almond butter every day now that has unrefined cane sugar,dry roasted almonds, and palm oil in it.  So I just wanted to give a quick heads up to anyone that uses nut butters as a fat source to make sure to purchase an all natural raw nut butter.  Make sure the ingredient list on the back only has Raw Almonds or whatever nut butter your having as the ingredient.

"NUT BUTTERS (Almond, Peanut, Cashew natural versions only of course)- I feel these particular fats pack a lot of "punch" in terms of energy, muscle gaining and muscle retaining abilities. In my experience with myself and clients those that are particularly fat sensitive should probably opt more for different fat sources. If you ask any of my hard gainer clients who aren't fat sensitive they will certainly tell you that I make them eat large amount of nut butters throughout the day as they seem to thrive on these. I like almond butter best as myself and my clients seem to look best on this opposed to the peanut and cashew but the difference is negligible. When getting close to a show and still have some bodyfat to strip off it might also be advisable to use another fat source"

This was taken from a great article I read the other day..click here for the full article.

16Feb/12Off

Questions – 2/16/2012

shoutbox7 300x1804 Questions   2/16/2012

Simon
If I am on a cut should I still have a bigger than normal meal before and after I work out or still restrict my calories? Thanks
17 February 2012

Tyler - Every meal should still be in balance.  That being said in the past when I was trying to get my leanest I would just eat carbs before and after my workouts and all of my other meals were protein and veggies and some fats.

christophe
thanks a lot for all you produced on your website, so amazing.
16 February 2012

Tyler - Your welcome! I'm happy you like it!

Keith
Hey love the website, thought I would give you some constructive criticism. Your medial and long head of your tricep is lacking as well as your rear delts. Every thing else looks amazing, keep it at bro.
15 February 2012

Tyler - Thanks!  I'm a work in progress always...thanks for the support!

Angel
hey tyler..i was looking at your youtube page, and was watching the at home ab workout video. i think u posted it around November 2010. Around how much did you weigh around then? you look more lean then, as you have put more mass in your present pictures. thanks.
14 February 2012

Tyler - Yeah I was definitely a lot smaller then.  My body fat was a little bit lower than it is now but  I weighed 195-200lb so I've gained around 20lbs since then.

Bryan
Hey Tyler, I was wondering if you just blend the oats into a protein shake or do something different...also im trying to get cut as well as put on mass, should I keep using Myofusion once a day right after my workout? Or do the why that comes in the 6 pound bag from costco in the morning and then the myofusion like normal?
14 February 2012

Tyler - Whenever I have oats and protein powder together I'll just mix them in a bowl together with water and microwave it.  Tastes really good that way or I'll blend it together and make pancakes out of it and use sugar free syrup.  I would stick with the gaspari for your protein it's going to be better quality then the big bags from costco.

Cal
Tyler, After about an hour of weights I sometimes do 15 minutes of incline treadmil, but am afraid to more I get real paranoid that doing cardio is just eating away at my mucles if I do any longer after wieights, how long do you do cardio for after weights and how many times per week?
13 February 2012

Tyler - I've been the same way in the past about being paranoid that the cardio will burn off the muscle.  As long as your eating enough quality food throughout the day you will not have to worry about that.  Whenever I do cardio directly after weights its for 35 minutes on the stepmill.  I'll usually do that 2-4 times a week depending on how my body feels.

30Nov/10Off

Misconceptions of Energy Drinks

Several people wake up every day and the first thing they go to grab is an energy drink.  Even more so I’ve seen several people over the years in the gym that use these drinks to get a quick perk up before their workout to only be let down with a harsh caffeine and sugar mix crash.  So the reasoning for writing this article is that I want people to be aware of how unhealthy these energy drinks really are. Personally every morning I’ll have 1-2 cups of black coffee to get my day started and for a pre-workout boost I’ll have 200-300mg of caffeine anhydrous (you can get this either in pill or powder form).  I did some research of the top 5 best selling energy drinks to break down the nutrition facts and to open your eyes to just how much sugar you are taking in and slowing your progress. Also, you  might not have known why you feel lethargic after the buzz of these wear off.

Red Bull (*Est. $2.20 for 8.3 ounces) introduced the energy drink craze to the U.S.; it's still the best-selling energy drink in America, and the energy drink by which all others are measured. Interestingly enough, Red Bull is made in Austria and then shipped around the world. Red Bull contains 27g sugars, a measley 80 mg of caffeine (for the 8.3-ounce size), taurine and B vitamins, but no added herbal stimulants. My opinion is to completely stay away from these!  Red Bull also makes Red Bull Sugar Free (*Est. $2.20 for 8.3 ounces). If you decide to drink the sugar free still be aware of the artificial sweet-ners (which I’m not a fan of at all) and keep these to a minimum.

Monster Energy (*Est. $2 for 16 oz.) is one of the best-selling energy drinks in the U.S. Several reviewers mention it as the energy drink to try after Red Bull because the taste and energy boost are similar to Red Bull, yet it comes in a can that is twice the size for about the same price. Monster Energy has 54 grams of sugars, 160 mg of caffeine and 2,000 mg of taurine. The Energy Drink Ratings blog says that this sweet-tasting citrus drink has a good kick and gives you good taste for the money. Monster also makes a variety of other flavors.  I remember when I didn’t know anything about nutrition etc. Monster was my pre-workout boost of choice.  I never understood why I felt so bad afterwards.  It was the whopping 54 grams of sugar that was spiking my blood sugar levels and then the crash came...and it would come hard!

No Fear is a brand of clothing (I used to wear these t-shirts also had the stickers on my baseball batting helmet growing up) that partnered with Pepsi to create an energy drink originally known as SoBe No Fear. In 2008, the SoBe name was dropped. No Fear Regular (*est. $2.30 for 16 ounces), gets mixed reviews for taste and energy. No Fear contains 66 grams of sugars, 174 mg of caffeine and 2,000 mg of taurine per 16-ounce can.

5-Hour Energy (*Est. $2.50 for 2 ounces) scores well with reviewers for energy kick. The Energy Drink Ratings blog and RateItAll.com rank 5-Hour Energy highly, and it has more than 400 user ratings at Screaming Energy. 5-Hour Energy is packaged in 2-ounce shots, packing in an estimated 100 mg of caffeine per shot, or the equivalent of a cup of coffee, plus 2,000 percent of the daily value for vitamin B6 and 8,333 percent of the daily value of vitamin B12. 5-Hour Energy is sweetened with sucralose and contains zero net carbohydrates. 5-Hour Energy is not made with additional herbal stimulants, but it does contain amino acids and includes taurine. One reviewer calls 5-Hour Energy "little more than a shot of vitamins B6 and B12, amino acids, with a caffeine chaser." But unlike most energy drinks, 5-Hour Energy is a low-calorie drink (four calories). It comes in three flavors: berry, lemon-lime and orange. Nutritionally these are the best (along with Rockstar Sugar free and Rockstar Zero Carb) but honestly with 5-hour energy I’ve had these and I could fall asleep after drinking this if I was in need of a quick wake-up.

Among the top-selling brands, Rockstar (*est. $2.20 for 16 ounces) One 16-ounce can contains 160 mg of caffeine and 1,000 mg of taurine, as well as 62 grams of sugars, with guarana, ginseng and other herbal extracts as stimulants. The company has expanded from the original formula to offer other energy drinks including Rockstar Sugar Free (*Est. $2.30 for 16 ounces), Rockstar Zero Carb 

Bottom line is that I do not advise these drinks.  First off, the regular ones that are packed with sugar shouldn’t even be a question of should I have this or not. Secondly, the sugar free and zero carb ones are still packed with artificial flavoring agents.  Which that will be up to you if you want that in your body or not. Personally I don’t use them.  Like I said previously I use 200-300mg of caffeine anhydrous and I never have the dreaded crash afterwards.energy drinks1 150x150 Misconceptions of Energy Drinks