Tyler McPeak
13Jan/14Off

Let The Experiment Begin!!

1/8/2014
jan8 Let The Experiment Begin!!

1/8/2014

This post is a follow-up from my blog a few days ago.  I will be explaining what I did right after my shoot and what I'm currently doing.  By December 7th  (when I was finished with my shoot) I was already planning out what I wanted to do in order to feel better again. With regards to training, I decided to stop cardio completely.  At first I contemplated gradually lowering it from week to week, but at that point I was so burnt out I just wanted to stop it all together. So from Dec 4th to Dec 29th I did zero cardio.  As for my weight training I continued to train hard and take advantage of all the extra calories I was taking in.  For nutrition I upped my carbohydrates and had cheat meals everyday.  The reasoning behind this was that I wanted my body to get used to higher calories and carbs every day, so that when I did start my plan I would be able to eat more and not feel depleted. Day by day I started to feel normal again, but it really wasn't up until last week that I was like, "Hey, this is how I should be feeling." It really made me realize how shitty I had felt that entire time that I talked about in my previous post.  Moving into the new year I figured this was a perfect time for me to ditch all of the "trainer/guru/nutritionists" and figure out what's best for my body.  Nutrition is something I've always struggled with by not having the confidence in myself to make the decisions.  After going through that entire process last year, though, I've never felt the way I do now with the determination and confidence in knowing what I'm doing is the correct way for my body.  Taking a slower, gradual and stress free approach is something I've never done.  I'm excited to figure this out, so let the experiment begin! I decided to get things started on Dec 29.

Phase 1: Dec 29-Jan12

Cardio - 3 days a week, 10 minutes of HIIT done directly after weight training

Nutrition -  Meal 3 (1hr before training), Meal 4(30min after training)

  1. 2 scoop Champion Performance Pure Whey
    1 cup oats
    1 tbsp natural peanut butter
  2. 7oz chicken
    8oz sweet potato
    1oz cashew
  3. 7oz chicken
    1 cup white rice
    1 cup brocolli
  4. 2 scoop Champion Performance Pure Whey
    25g Gatorade Powder
  5. 6oz beef or smoked salmon
    1 cup white rice
    1 cup brocolli
  6. 7oz chicken
    1/2 avocado
  7. 2 scoop Champion Performance Pure Whey
    1tbsp natural peanut butter

Cheat Meals - once a week either on Friday or Saturday night

Supplementation: (all products Champion Performance)

Pre Workout -

  1. 3 scoops Amino Edge
  2. 10g Glutamine
  3. 5g Creatine Mono

Post Workout -

  1. 10g Glutamine
  2. 5g Creatine Mono
  3. 6g Performance BCAA
jan10 Let The Experiment Begin!!

1/10/2014

Weight Training Split:

  • Mon - Chest/Bicep/Calve/Ab/Cardio
  • Tues - Back/Tricep/Calve/Cardio
  • Wednesday - OFF
  • Thurs - Quad/Ham/Calve
  • Friday - Shoulder/Ab/Cardio
  • Saturday - Arms/Calve/Ab
  • Sunday - OFF

Weekly Assesments - every Friday I do my own assesments to monitor my progress. I use digital calipers to check my body fat.  Granted they are not going to be 100 percent accurate but it will get you a reading that will show if you are heading in the right direction or not.

Jan 3rd - Body fat 7.1% weight 234.2lb

Jan 10th - Body fat 6.7% weight 231.8lb

GOALS: I want to accomplish the condition I had in November 2012. At that time I only weighed 200-204lb with my body fat measuring slightly over 4%.  Once I get closer to this goal I plan on scheduling a NYC trip to do some shoots!

Tyler McPeak scr8 Let The Experiment Begin!!

November 2012

I've started Phase 2 of my experiment today and will be posting that in the near future! Until next time make sure to keep training hard!

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