Tribulus Terrestris is a vine plant that has a long history of uses. People around the world have turned to Tribulus to promote overall health, encourage muscle development and support healthy libido function.*
When taken on a regular basis tribulus is an excellent source for promoting the muscle gains competitors look for.* Tribulus is known for promoting healthy levels of the body's main muscle building hormone, testosterone.* Some of the main benefits of taking tribulus may include:
- Enhanced energy levels*
- Optimal hormonal balance*
- Optimal testosterone release*
- Optimal recovery time*
- Enhanced muscle mass and definition*
When most people hear the word tribulus they immediately think of a supplement for males that enhances muscle growth.* While that is definitely an accurate statement, that's not all its good for!
Tribulus is also a great supplement to take to support your libido level and improve your athletic performance.* If you're involved in a sport that requires power and focus, tribulus can help.*
Additionally, anyone who wants to get leaner and improve their muscle mass and definition may also want to consider using the tribulus supplement.*
Source - bodybuilding.com
- 7:30am - 3/4 cup oats, 2 scoops protein, 1 banana
- 10:40am - 6oz flank, 1 cup broccoli
- 11:45am - WORKOUT
- 2pm - 6oz chicken, 8oz sweet potato, 1 cup broccoli
- 4pm - 5oz ground turkey,1 cup broccoli,1 tbsp peanut butter
- 7:30pm - 6oz chicken,1 cup broccoli, 10 cashews
- 9:30pm - 10 egg whites,1 yolk,4oz flank steak
Leg training is now back to 100 percent. As I'm sitting here writing this I'm still not feeling fully back to normal which is always a good indicator to me that I had a really good one. I can't accept any new friends on facebook as I've maxed out so if you'd like to ask any questions instead of in the shout box you can do so at my athlete page https://www.facebook.com/pages/Tyler-McPeak/242281995797566 make sure to "like" it.
- One leg leg ext - 4x15
- Seated upright leg press machine - 4x15
- Leg press - 4x10-12 one drop set for 30 reps on last set
- smith machine squats (i wanted to do free weight but was being used) - 4x10
- Leg ext superset seated leg curl - 3x15
- lying leg curl - 2x15
- seated calve raise - 4x10-15 one drop set on last set
- stair climber - 20 min HIIT 3 minute high 1 minute low alternate back in forth to 20 min.
I've stated before that there is a reason supplements are called supplements. They are there to SUPPLEMENT you. There is no magic pill or powder that will produce results for you. Also if your nutrition is lagging and you don't know what to do in the gym you should get those perfected FIRST before even thinking about taking a supplement. I get a lot of questions weekly on what supplements I currently use. Here is a layout of my daily supplementation.
- Multi-Vitamin/Mineral - Taken with meal 1
- 625mg Tribulus meal 2 (pre workout meal most days)
- 30 minutes before workout - 5g Glutamine
- 15 minutes before workout - 5g BCAA, 2 scoops Jack3d
- Directly after workout 5g BCAA,5g Glutamine
- 625mg Tribulus taken with meal 4
- 3g GABA - taken about an hour after my last meal
- 9:30am - 3/4 cup oats, 2 scoops protein, 1 banana
- 11:30am - 6oz flank steak, 1 cup broccoli
- 12:30pm - WORKOUT
- 2:20pm - 6oz chicken,1 cup brown rice, 1 cup broccoli
- 4:30pm - 5oz ground turkey,1 cup broccoli,10 almonds
- 7pm - 6oz chicken,1 cup broccoli,10 cashews
- 9pm - 10 eggwhites, 3 yolks, 2 oz ground turkey
What Is GABA?
While neurons produce it naturally, a GABA supplement can help you experience the many benefits of GABA. Without getting too scientific, GABA is an important chemical within the human brain. It is an inhibitory neurotransmitter, and as such it serves the brain by regulating the firing of neurons.
Without gamma-aminobutyric acid, your muscles would be constantly tense, your mind would never stop racing, and your overall ability to function would be severely impaired. Gaba supplements can be taken to increase this valuable resource in your body.
GABA is a great supporter of your nervous system and natural hormone production.* In fact, GABA may help support more restful sleep, relaxation and stable mood.* There's more: GABA supports healthy fat loss.* GABA is not a stimulant like other fat loss support products, but GABA may support production of hormones that help build lean muscle and blast fat!*
The GABA Supplement Experience
The sensation that gamma-aminobutyric acid gives is unique, and unlike any other commercially available natural supplement or drug. The descriptions vary from individual to individual, but the overall consensus is that there is something very special about natural GABA supplements.
- Increase in the level of Human Growth Hormones (HGH)
- Induces relaxation and sleep
- Reduces muscle tension
- Reduces stress, anxiety and depression
- Promotes well being
GABA is produced in the human brain and functions as a balancer, maintains balance between the body and the mind in states of excitation. GABA supplement aids several complications including Attention-Deficit Hyperactivity Disorder or ADHD, hypertension or HBP, obesity, insomnia, alcoholism and many more. It is also a great help in treating mental blocks.
GABA supplements are helpful for any active individuals, bodybuilders and athletes. They help in enhancing the body’s muscle mass, which is GABA’s conductive anabolic property and its lipotropic property helps in fat reduction and weight loss programs, simultaneously.
If you're ready to try GABA supplementation, here are some tips to help you see results. The recommended dose of GABA is 3-5 grams a day. It's best not to take GABA with a protein source because it could affect proper digestion.
If you take GABA to support fat loss, it's best to take it about 2 hours before going to bed.
Source - gabasupplement.com,bodybuilding.com
- Smith Machine Press - 2 warm up sets 15 reps. 3x12-6 2 drop sets on last set
- Seated DB lateral raise - 3x12 2 drop sets on last set
- Cable Upright Row superset DB Front raises - 3x20 (upright row) 3x10-12 (db front raises)
- Barbell Shrugs superset bent over db lateral raises - 4x12
- Sit ups on decline bench superset lying leg raises - 3x20
- jog on treadmill 30 minutes speed 6.0
Here is some pre and post workout supplementation. Tomorrow I'll be posting my supplementation schedule.
At the beginning of January if you followed my website you would see that I started experimenting with a lot of different varieties of foods and nutrition plans. I even convinced myself that fasting was the best thing since sliced bread. Through all of my experimentation, about a week ago I made the decision to go back to what I KNOW works best for my body and what has given me the best results. After going back on my website and looking at my old progress pictures from right before I left for NYC to shoot in the first week of December, it was very clear to me that all the other bullshit that I'd been trying was not working. I'm a firm believer in experimenting and trying new methods as long as you're documenting your progress with pictures and writing stuff down so at times like this you can go back and realize where you were and what you did to get there. In a nut shell, I know I said I was tired of measuring out everything and the smaller meals led to more cravings but I've learned that I never was taking in the correct amount of nutrients. Deprivation is what leads me to the cravings and feeling like shit. Now I'm not knocking down Lean Gains because I still think it's a great approach but I built my physique over the past 7 years with basic bodybuilding nutrition. That's why I say if it's not broke don't fix it!
- 8:30am - 3/4 cup oats, 2 scoop protein, 1 banana
- 11:30am - 6oz flank steak, 1 cup broccoli
- 2:30pm - 6oz chicken, 1 cup brown rice, 1 cup broccoli
- 5pm - 5oz ground turkey, 10 almonds
- 9:20pm - 6oz chicken, 1 cup broccoli,2 tbsp natural peanut butter
Yesterday I took off from the gym. It was much needed and I'm feeling well rested and ready to get in there today. Over the weekend photographer Paul Reitz came down to shoot me here in Nashville. We shot for a couple of hours on Friday and a couple more hours on Saturday. I should be getting some images back within the next couple of weeks and will be posting them on here. Sorry for the lack of updates lately as I have been very busy with work. I'll be posting my daily nutrition again as well as my daily workout logs along with other tips and articles etc. Here is a picture by Arthur Arsenik. This was shot at the Arnold Classic weekend.