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!
What's up everyone! It's been a while since I've posted on here and wanted to give some quick updates of what's been going on in my life. First off my shoot with Jason Ellis on November 7th went PERFECT! I've gotten back all of the images and they are by far my BEST work I've EVER done! I had been working with Tad the Diet Coach for about 6 months and he prepared me for that shoot as well. I've never been in that type of condition and I have Tad to thank for that guiding me and pushing me harder than I ever would have on my own. That last week or so was pretty rough but it was all well worth it! I will be randomly posting new images up from that shoot soon. After my shoot was over I didn't waste any time and was in the gym training the day after. I took a few days off from my diet then was back on it up until Thanksgiving week. I traveled up to VA to spend it with my family and friends and had a great time. My birthday was also that week and I turned 28 years old. It's hard for believe that I've now been training and trying to improve my physique for 9 years! (should be 10 years since I started at age 18 but minus the year of living in NYC when I was 24). During the holiday week I got to train with my old training partners natural pro Matt Liller, and Ben Bowles (which will be competing very soon himself). We had some really good training sessions and the day after thanksgiving we trained back and as the last exercise we did dead lifts. I hit 500lb for 2 reps then dropped down to 315lb for 25. After having some intense workouts and quite a few drinks for my birthday celebration then a 9hr road trip back to Nashville (only supposed to take 7.5 hrs but traffic was crazy) it took me a few days to recover from that trip...must be that I'm getting old lol. This past week getting back into the swing of things I could tell my body was worn down and beat up and by Thursday I had lost my motivation and could tell something was off with my body. So I decided to take off a full 3 days from the gym and it was the best decision I could've made. It's now Monday and I'm ready to get back after it and train my ass off again! Never underestimate the importance of rest and recovery. If you start to feel burnt out or just lacking the motivation take a few days off. I think if I would've continued on and not taken some time off I would have pushed my body into an over trained state which you can't continue to make progress when your body is fighting you back and craving rest. During my days off I didn't do anything fitness related and tried to keep my mind off of training and diet altogether. I've started working with a sports massage therapist in November as well. Every 2 weeks I'll be getting deep tissue and fascia stretching therapy done. Since my chest is an area that has been my main focus to bring up for the past year I've been getting the facia stretching done every session. It's a painful 90 minutes but I can already tell a difference in how my muscles are firing and training hard week after week takes a toll on you and being able to fix minor aches and pains has been a HUGE plus! As for my workouts I've kept the volume high and I feel that is the only way to train! Every workouts is anywhere from 20-30 total working sets.
In a couple days bodybuilding.com will be announcing the top 20 for the upcoming spokemodel search contest. I want to thank everyone that took the time to vote for me throughout the month of November! Hopefully you guys got me into the top 20 and shortly after that they will announce the top 5 around December 15. If I do make the top 20 I'm going to go ahead and start up my cutting phase again just to be on the safe side.
Also you want to follow my daily workouts and nutrition logs check out my members blog which is updated daily. Also starting last week there will be weekly videos!
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.
SO HAPPY AND VERY PROUD OF MY CLIENT NORMAN. HE'S BEEN WORKING WITH ME FOR 8 WEEKS AND HAS LOST A TOTAL OF 25LB! THIS IS JUST ANOTHER REASON I LOVE MY JOB AND MAKES ME FEEL SO GOOD TO HELP PEOPLE REACH THEIR GOALS. NORMAN AND I STILL HAVE WORK TO DO ONCE HE GETS BACK FROM TRAVELING OVERSEAS!
"After doing Weight Watchers for a 1 year and working out with a trainer at the health club I belong to; Ifelt that I had hit a plateau and needed to do something to jump start my weight lost. Just to give you some back story in 2011 I weighed in at 343 lbs and after a year I was down to 270 lbs, but struggling to lose more. I decided to look into working with a different trainer and after speaking with trainers in my area I didn't feel inspired by any of them. One day while on YouTube I came across one of Tyler's videos and was pretty much impressed by his body, knowledge in regards to workouts and his willingness to share this information with the public. I checked out Tyler's blog and read about his own issues with food when he was younger. I was amazed that he was being so open about his struggles and the fact that he was able to overcome all that and transform his body into what it is today.
At this point I figured I would reach out to in regards to him in regards to working with me to help me achieve my weight/health goals. I was a little concerned as to how it would be possible for someone to train me when he has never met or spoken with me. After exchanging emails with Tyler I could tell that I had made the right decision to work with him. From week 1 to week 8 Tyler provided me with detail information in regards to a meal plan that would increase my metabloism and a workout plan that would help me burn fat and build muscles. I won't lie and say that it has been an easy 8 weeks; it is tough to stick to the meal plan and to get up every morning and do the required cardio, but I did it because I knew that if I wanted to achieve the goals I have for myself I had to be dedicated to the plan Tyler laid out for me. I had to put the hard work and time in. During those difficult times Tyler was very supportive and kept me motivated. I am more than grateful to Tyler for all his help over the last 8 weeks and I look forward to working with him going forward. He is the real deal! For those out there who are concerned about working with a trainer virtual let me tell you that if you work with Tyler those concerns will disappear the moment you have a conversation with him.
Also, I want to say that his ebook TMT-PHASE 1 is pretty awesome. While I can't do all of the workouts in the ebook just yet I have done a number of them and I have noticed a difference; especially with my arms. So if you aren't looking for a trainer, but looking to take your workout to the next level I recommend you get Tyler's ebook." - Norman
Yesterday was the first day I woke up feeling fully recovered and rested from my travels this past weekend. I was pretty lethargic for the first couple days but that didn't stop me from getting after it in the gym! Since I was feeling 100 percent back to myself yesterday I was pretty hyped up about training BACK! The first 4 weeks of Phase 2 you will not be doing any deadlifts because in my experience it's good to cycle them on and off and after doing them for 12 weeks in Phase One a 4 week break was needed. Anthony my boy that I just visited in Philly was who introduced me to deadlifts when we were both 19-20 years old at the BAC in VA. Week after week we would max out trying to beat our previous number. Deadlifts has always been my strongest lift and I ended up hitting 600lb for a single rep a couple of different occasions. That being said though my body was beat all to hell every week I had back, neck, trap, and shoulder issues. Now as you can tell by my programs I never go lower then 4-5 reps on Deads. Who knows maybe one day I'll get ballsy again and see what I can do. Back to yesterday's workout Deadlifts are re-introduced in the cycle 2 and I ended up pulling 315lb for 2 sets of 15 then 365lb for 1 set of 12. It actually felt pretty light so I'll be increasing that next week. These are done at the end of the workout as part of a superset too :) My lower back is getting tighter by the hour and I'm sure it'll be pretty damn sore tomorrow.
So I might not be moving back to VA after all lol...At this time in my life I just don't know if that's the smartest decision so if that's the case I'll be getting my own place here in Nashville. I'm not going to talk about it anymore though. I've got A LOT of thinking to make a life changing decision like this.
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.
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.
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.
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.
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.
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.
Let the count down begin! I'm now at 80 days till my shoots and I'm starting to slowly change a few things. One change is that I'm downsizing my cheats. Reason for this is that I want to make this process on myself of getting super shredded as easy as possible. I'm back to my 45 minute rule where I have to be done with everything within 45 minutes and be done for the night.. The past couple weekends I kinda threw that rule out the window lol. My Wednesday clean cheat will now take place during the day and it will be the same every week. 2 homemade hamburgers on whole wheat bread. I picked up a pack of frozen sirloin patties and a big bag of whole wheat buns from Costco yesterday. So the change there is that Wednesday won't be a huge feast anymore either. The more I think about these upcoming shoots the more excited I get! I can't believe it's been 2 years since I've been in front of the camera. I think another thing that is really exciting me is that I'm taking matters into my own hands and controlling my own destiny by doing the type of pictures I WANT and feel that I NEED to help reach my goals within the fitness industry. These pictures are going to be just FITNESS pictures. The possibility of me going to South Africa to shoot is still on the table but that will take place in 2013. So for right now my sole focus is on my upcoming November shoots.
TMT-PHASE Two has been great thus far! I have one more week of cycle 1 then I switch over to the final 4 weeks for Cycle 2! I have consistently gotten DOMS after every workout so that is a clear sign that these workouts are just as good as Phase 1 despite being set up totally different. My strength is definitely increasing and for one example my first week I did 105lb for my last set of standing straight bar curls, the second week I did 115lb and yesterday I cranked out 125lb! As the book release gets closer I will start to reveal more information and go into further detail of what TMT-PHASE TWO has to offer. But like I said in a previous post be ready to beat the shit out of your body with heavier weights and get ready to increase your STRENGTH!
This upcoming weekend is my PHILLY TRIP! I'm very excited to get up there and hang out with my boy Anthony! I texted him earlier this week and asked if it was cool that we stay on my training schedule and he was up for it so we will be training Shoulders Friday and Arms Saturday. This will be my last weekend of partying/drinking until I'm done with my shoots. I'm finally able to update my facebook page through my iPhone again. The new facebook app doesn't allow it so I researched some about it yesterday and realized you have to dload a page manager app to be able to update it. So there will be plenty of pictures of my traveling this upcoming weekend!