Tyler McPeak

Intra Workout Drink by Milos Sarcev

Here is the article that I read today that refreshed my memory about intra workout shakes.

"In this column I mentioned in several occasions importance of post workout drink that I religiously take (and highly
recommend) immediately upon finishing exercising. I also believe in specific drink
that should be taken during the workout! As a result of heavy resistance training we have
many metabolic, physiologic and hormonal changes in our body. First, there is
considerable increase in our metabolic rate. Furthermore, there is significant increase in
skeletal muscle blood flow (chance for us to supply muscles with immediate necessary
nutrients). With progressive sets we would have number of catabolic physiological
effects such as decrease in net protein balance, decreased glycogen and ATP storage,
increase in amount of circulating cortisol, tissue destruction and swelling and oxidant
stress due to release of free radicals ( immune response of our body due to damage and
inflammation that occurred). Simultaneously there are some anabolic events as well,
like increase of anabolic hormones –testosterone, growth hormone and IGF-1.
Increase is transient and really negligible, but documented and therefore worth
mentioning. What is more important –damage that occurs in muscle cause tissue
inflammation and that destruction leads to activation of so called satellite cells
(modern theory of muscle hypertrophy is based on theory that satellite cells are
responsible for repair and creation of new muscle fibers) and release of certain
growth factors. Taking in consideration what science tells us I decided to experiment
with “workout drink” that is easy to absorb and which is able to deliver exact nutrients
needed to stop catabolism and create anabolic environment for our muscles. If we would
have double the skeletal muscle blood flow during bouts of exercise and that blood is
filled with ‘building nutrients” what would happen? So before each workout I would mix
hydrolyzed whey protein with additional free form and branch chain amino acids. I would
add high glycemic carbohydrates like dextrose and maltodextrin (which I got from
Weider Nutritional Group) and so important glutamine and small amounts of creatine.
I would use Gatorade for flavor and added electrolytes and as I start my workout I would
drink 200-300mg of no flush niacin (from Weider’s Schiff line of products).

Important detail is that I would try to use a lots of fluid so mixture would be highly
(modern theory of muscle hypertrophy is based on theory that satellite cells are
responsible for repair and creation of new muscle fibers) and release of certain
growth factors. Taking in consideration what science tells us I decided to experiment
with “workout drink” that is easy to absorb and which is able to deliver exact nutrients
needed to stop catabolism and create anabolic environment for our muscles. If we would
have double the skeletal muscle blood flow during bouts of exercise and that blood is
filled with ‘building nutrients” what would happen? So before each workout I would mix
hydrolyzed whey protein with additional free form and branch chain amino acids. I would
add high glycemic carbohydrates like dextrose and maltodextrin (which I got from
Weider Nutritional Group) and so important glutamine and small amounts of creatine.
I would use Gatorade for flavor and added electrolytes and as I start my workout I would
drink 200-300mg of no flush niacin (from Weider’s Schiff line of products).
diluted. If we use little liquid –abundance of highly concentrated nutrients in this drink
could create GI disturbance due to osmotic reactions (I would use minimum of 1 liter of

liquid, 20g of hydrolyzed whey, 20grams of free form aminos and BCAA, 20grams of
glutamine peptides, 3-5 grams of creatine, 40-50 grams of dextrose and the same amount
of maltodextrin). I would make sure to finish my drink half way through my workout,
taking few sips between every set. What I’ve noticed was tremendous pump that would
just not go away. I suggested it to several serious competitive bodybuilders that train in
my gym and every single one of them got the same - incredible results.
Logic behind this is simple. Why wait and allow our body to catabolize itself if we can
prevent that by supplying all the necessary nutrients at the time when we need them the
most –during destructive intense workouts! We would provide fuel which would
maintain glucose concentrations and considerably reduce glycogen depletion. At the
same time we would increase blood flow and level of insulin, strongest anabolic hormone
responsible for storage of amino acids, glucose and creatine. Final result –enhanced
uptake of all these important nutrients by our muscles. Only difference is –instead of
waiting and letting our body replenish what was lost during post workout recuperation
period –we are promptly reacting on muscle damage expediting healing process
immediately - as damage occurs. There is no doubt in my mind that this method would
increase protein synthesis and therefore create larger structural proteins (myofibrils).
In other words – it would lead to muscular hypertrophy (growth) – exact reason why we
train in the first place.
I would encourage everyone to try this “workout drink”. Start with smaller portions of
each ingredient and than progressively increase (or manipulate) the amounts of all (or
some) according to demand of your workouts or specific goals."


Questions – 4/30/2012

shoutbox7 300x18013 Questions 4/30/2012


Tyler, it's great to hear about your working your way back to your oldself after neumonia. You continue to be an inspiration no matter what comes your way. Daniel
27 April 2012

Tyler - Thanks for the support Daniel!

Tyler:Don't let the few burden you..you are looking great and on the mend... .Do know you will soon be bigger and better..you have fine lines and good sculpture..YITB...
26 April 2012

Tyler - Thanks for the support Will!

I'm 17, been working out for about 2 years, look almost as good as you. But just got Out of depression w/ binges, any advice to avoid them?
24 April 2012

Tyler - First off that is awesome that you've only been working out for 2 years and at 17 have already built a physique.  My advice to avoid binging is don't starve yourself.  Have a good meal plan that allows you enough food to not have the urge to binge.  Stay positive and try to have other hobbies or interests that doesn't involve the thought of food.

Tyler, For some reason i don't get sore the next day like i use too. I still get awesome pumps when im in the gym. Ive tried everything that i can think of. Ive changed my routine, mixed up my sets and reps, thrown in negatives and drop sets. My diet has not changed other than my carb intake from week to week. Any thoughts or ideas? Thanks man. Stay Healthy Man !
18 April 2012

Tyler - I've gone through the same thing.  Don't worry about this.  Just because you aren't getting sore doesn't mean you still aren't progressing with gains.  Some muscle groups I can never get sore.  So don't use DOMS as a sign of progressing or not.  Only other suggestion i would say try is drop the weights one day and just really focus hard and get a strong mind muscle connection and squeeze the muscle as hard as you can on every rep.  I've done this before as a switch up to the heavier weight and I did get sore the next day.

hey, i just wanna thank you, for your posts nd to my questions that uve taken the time to reply. nd thank you mostly cause ive gain my first 2 kilos and something of muscle. i wanna thank you so much for that. I saw on twitter that uve been sick, its awful to hear that. ive got a cold nd i couldnt do workout for like a week. Nd i felt so frustrated cause your website has kept me so motivated your an inspiration to me nd to other ones too. get better soon ☺
18 April 2012

Tyler - Congrats on your weight gain! Thanks for the support Sebastian keep up the hard work!

in your opinion, how often should you include or change excercise in specific muscle group, not necessarily weight/reps or sets, just excerices?
17 April 2012

Tyler - I change the order around almost every workout but I do keep specific exercises in my routines I'll just hit them at different times of the workout.

hey tyler- in general for people in the fitness industry - how long does it take for them to get ripped and in the best condition? Usually i see bodybuilders doing a 8-16 week diet... is it the same for fitness models getting ready for a shoot? and how important is it to have patience when trying to get lean?I I am on my first legitimate plan and the time is killing me!
17 April 2012

Tyler - Bodybuilders do the 8-16 weeks some even longer depending where their body fat is and if they are using drugs or not.  After there shows they go back to their old ways and put all the body fat and bloat back on until their next show.  If your trying to live the fitness lifestyle and stay in good shape year round then once you get yourself to a certain level of conditioning it will not be hard to maintain as long as you don't go and screw it up by eating a ton of junk for several days.  As for your plan goes if your not seeing your body change each week then it's time to change something.  I can't give you a specific time frame because everyone is different.



531442 222040147906355 163846577059046 368761 1856124207 n 225x300 Chest/BicepEach day is getting better and I'm loving it.  Since being sick and having basically a month of my life taken away I have a whole new appreciation and drive towards everything. I'm feeling almost 100 percent but not quite.  I'd say around 85 percent since my endurance still isn't there and I still have this damn cough.  Right now I am not working with anyone and I'm doing everything on my own for the time being.  There was no point to continue on with Hany when I wasn't able to go to the gym.  That being said I've started to incorporate a lot of techniques I used to use that has been a good change of pace.  I've been doing a lot of drop sets, rest- pause, and I'm throwing in some supersets too.  The amount of food I've been eating I would normally be about 230lb right now but my weight is only at 211lb this morning.  Today I cleaned everything back up and will be having 6 meals.

Before heading to the gym I read an old article by Milos Sarcev online about intra workout shakes and years ago when I used to follow him I had given them a try.  It's been several years since I've done a intra shake so today decided to give it a try again.  I did 1 scoop of scivation xtend,2.5g creatine,1/2 scoop karbolyne.  I got a crazy almost painful pump today so definitely give this a try.

  1. Incline DB Press - 2 warm ups, 3x6-8 one drop set for 10 then after a minute break did another light set for 10 and just squeezed
  2. Flat DB Fly - 3x12
  3. Flat Smith Machine Press - 3x8-10, 1 set of rest pause then 2 drop sets
  4. Cable Fly superset Flat machine press - 3x10-12
  5. DB Hammer Curls - 4x8-12

I was going to continue on another 1-2 bicep exercises but I had slight irritation in my right forearm when I went to one arm db preacher curls so I called it a day.



FINALLY!!! I just got home from training delts and today was the first time I got that feeling in the gym that I love and crave.  It's hard to explain what that feeling to me is but it's the reason why I love training so much and why I do it day in day out.  This was the best workout I've had since before I got sick and I think each workout from now on will continue to get better.  I got a really full pump in my shoulders today and my strength was right up to par.  I havn't been in this good of a mood since before I got sick.  I'm now ready to get back on my grind!

  1. Seated DB Overhead press - 2 warm ups, 3x10,8,6...2 drop sets on last set for 15 and 20
  2. straight bar upright row - 3x12 one drop set on last set for 15
  3. standing db laterals - 3x12 then FST-7 5x10 (30 sec rest b/w sets)
  4. Db front raises superset steering wheel front raises - 3x10-12
  5. Barbell shrugs - 4x12




photo73 e1335460009979 225x300 Back/Bicep

Nashville - January 2012

After working out Monday I woke up feeling lethargic and drained on Tuesday so I had to skip out on a workout and just rest.  Yesterday I started to feel like myself again in the gym and I did one of my favorite back workouts.  It had been exactly 3 weeks since I'd done back so needless to say I'm pretty sore today.  I was pleased to at the fact that I used the same weights as I did on that Tuesday before I got sick.  Still my endurance is pretty poor but it is improving.  I really can't wait till I'm 100 percent again.  My weight is slowly coming back and I can tell that my muscles are starting to retain glycogen again.  I guess when you get sick you lose the ability to retain glycogen.  I weighed 208 this morning.  It sucks having to hear from all your clients tell you that you look skinny...but at least it's coming back lol.  Here is the workout..give it a try in your next back day it was a good one!

  1. Narrow Grip D Bar pulldowns - 3 warm ups 10-15, 4x8-10 1 drop set on last set
  2. Overhand BB Rows - 3x10
  3. Knee on bench DB Rows - 3x10
  4. Wide Grip Pulldowns - 3x12 (lighter weight paused at the bottom of each rep for a 1,2 count and contracted hard)
  5. Behind the neck curls on Pulldown cable - 3x20,15,12 and 1 drop set for 20
  6. Standing Cambered bar curls wide grip - 3x12
  7. Close Grip cambered bar preacher curls - 3x12 superset one arm standing cable high curl - 3x10


204 225x300 Chest/Tricep

took this on Saturday after my second workout back

I decided to kick my week off with hitting chest again even though I just did it on Friday.  My endurance is still very weak but it is improving each workout.  My weight is still not going anywhere but my muscles are filling back out from the workouts so I'm not feeling so skinny anymore.  I was able to go back to work yesterday and train my in person clients.  It felt great to finally be able to get out of the house and do something.

I did the pre-exhaust technique yesterday since my strength is down anyways my goal with each workout is just to pump as much blood as I can into the muscle.  I'm still finding it difficult to get strong contractions but yesterday was a lot better than this weekend.

  1. Flat DB Flys - 2 warm ups x15, 3x10-12 1 drop set on last set for 12
  2. Incline barbell press - 1x15,3x8-10 1 drop set on last set for 10
  3. Flat DB Press - 3x10
  4. Straight bar skullcrushers - 4x12
  5. Rope pressdowns - 3x12
  6. cambered bar seated overhead ext - 3x12

Despite the very low volume of this workout I woke up today and my chest and triceps are SORE.  My diet right now is all clean food but I'm having carbs with all 6 meals.  I've been adding a 7th meal as a protein shake directly before bed.  A good mass building meal that I suggest for anyone trying to put on size cleanly add into their nutrition plan is what I had for meal 6 last night. 7oz chicken,1 cup black beans,1/2 cup low fat cottage cheese...of coarse you should tone the measurements down accordingly to your body weight but all of that mixed together is pretty tasty.drago2 300x300 Chest/Tricep



Yesterday I woke up feeling a lot better and decided to hit some arms.  I didn't want to do anything too taxing and wanted to get some blood back in my arms because they were feeling pretty thin.  I got a pretty good pump but working out still just doesn't feel right.  I'm not getting strong contractions and it just feels off.  This healing process is going a lot slower then I thought.  Here is the workout

  1. One arm preacher db curls - 2 warm ups, 3x10-12 superset one arm overhead ext 2 warm ups, 3x10-12
  2. standing db curls superset straight bar cable pressdown - 3x10-12
  3. standing db hammer curls superset seated barbell half curl superset straight bar cable pressdown - 3x15-20

That workout took me about 35-40 minutes.  Today I cleaned my diet back up and got back on my normal meal plan.  I've ate plenty of junk and I don't want to start adding body fat.  Everyday this week I've had either burgers,chinese,pizza,cookies,ice cream,meat balls,and fried chicken.  I took today off from the gym and I'll get back to it tomorrow.

Filed under: Workouts No Comments


My original intentions were to superset chest and back together yesterday as my first workout back.  After the first set of hammer presses there was no way in hell I would be able to go directly into a back exercise.  So I changed it up and just did all straight sets and hit some chest and shoulders.  My strength wasn't as bad as I thought it would be but my endurance was pathetic.  After each set it took me a while just to catch my breathe.   After being there for about 45 minutes I started to feel pretty shitty so I left.  The workout must have aggravated my lungs because I started to cough violently after the workout.  Once the coughing subsided I had to take a nap.  It's hard not to get discouraged right now but I know before too long I'll be back to normal.  Here is my workout

  1. Flat hammer strength press - 2 warm ups, 3x10-12
  2. Incline Smith machine press - 4x8-10
  3. Cable Fly - 3x12-15
  4. seated db laterals - 3x12
  5. bent over machine laterals superset machine shoulder press - 2x12

I woke up this morning and my chest was actually pretty sore.  I'm still debating whether or not to go hit some arms today or not.  I'm going to see how I feel in a couple of hours.


Finally on the mend

Each day I'm improving and feeling more and more back to normal.  Still feeling pretty weak and tired but overall I'm in a lot better place then I was just a couple days ago.  I don't know if being sick cranks up your metabolism but I'm eating a massive amount of food and the scale still isn't moving.  When I eat these meals I get hungry shortly after.  I spoke with one of my friends Trent today that had gotten pneumonia a couple years back and he said it took him 3 weeks to gain all of his weight back and he lost the same amount as me 15lb.  This weekend I plan on hitting the weights again if I'm feeling up for it.  Friday I plan on doing some Chest and back, Saturday shoulders and arms and Sunday legs.  All of these workouts will be extremely light and it's going to be more just to get some blood in the muscle and get a pump.  This might be too ambitious but right now it's sounding good to me..I guess I'll just have to see how I'm feeling day by day.  I'll be posting my workouts that I do.  Here has been a typical day of eating for me.

  1. Protein Pancakes
  2. 7oz chicken, 3 cups hash brown, 1 tbsp evoo
  3. 7oz chicken, 1 cup rice, 1 tbsp evoo
  4. 7oz chicken, 8oz sweet potato
  5. some junk food  (yesterday had 2 whoppers and 5 mini sneakers bars)
  6. 3/4 cup oats, 2 scoop protein, 2 tbsp natural peanut butter



Health Update 2

Yesterday I had to go back to the doctor for a follow up for him to see how I am progressing.  Everyone at the office was saying  how I look so much better..the front desk girl said she thought I was dieing on Friday when I had come in.  The nurse told me that I have my color back and that I looked grey last time.  They took another X-Ray to check on my lungs and the Dr was very happy and said that it is about 60% better than it was on Friday.  So he released me and said that I would be able to lift weights this weekend!  Each day I'm feeling more normal I just can't wait to be 100% healthy again.  It's now been 2 weeks and that feels like forever.  It's crazy how quick life can change and everything can be taken away from you.  So this brings me back to some of my previous posts...Don't take advantage of being able to workout each day.  Embrace it and train like it could be the last time you train.

This will only be the third day that I'm back to eating 6 meals a day.  My weight is still at 200lb and doesn't seem to be budging yet even with some cheat meals thrown in the mix.  I'm hoping by the end of the week my weight will start coming back.  I will post up my workouts that I do this weekend.