Tyler McPeak

Treadmill Routine

Took the day off from weights and just did some cardio.  I decided to run since I had not in a couple of weeks.  Started off with a 2 minute walk then for 3 minutes jogged on 6.5 and bumped it up to 8.0  till i reached 22 minutes. For the next 8 minutes I made it up to 10.5 and finished with 3.85 miles in 30 minutes.  After that I slowed it down to 3.5 and put it on incline of 14.0 and walked for 10 minutes.  Give this treadmill workout a try next time you do your cardio.  You don't necessarily have to do the same speeds but really push yourself past a point that you thought you couldn't reach for the last 5 minutes.  It should be a sprint or close to by the time you hit 30 minutes!



  1. 9am - 1 cup oats, 54g whey
  2. 11:45am - 8oz chicken, 1tbsp ketchup, 8 almonds
  3. 2pm - 8oz chicken, 1 tbsp ketchup,1 tbsp almond butter
  4. 4pm pre-workout - 54g whey, 1 cup oats, 1 tbsp natural peanut butter, 1 tbsp almond butter, 1 can artichoke hearts,10 oz white potato w/ 1tbsp ketchup,1 small apple
  5. 5pm workout
  6. 7:40pm 54g whey
  7. 9pm 8oz chicken

If you have been following everything I've been doing for the past few days you will see that I have been feeling very lethargic and drained and unable to get a pump until yesterday.  This being said I've decided to make some more changes to my diet that I believe will make me feel A LOT better and allow me to train hard, heavy and intense every single workout which I feel is the most IMPORTANT thing to do.  Bottom line is listen to your BODY.  You will see the changes in 2/10's food log.