Tyler McPeak
30Jul/110

7/29/2011 – Cheat Food :)

  1. FOODLOG56 300x12098 7/29/2011 Cheat Food :)8am - 1/4 cup cream of wheat, 2 scoop whey
  2. 10am - 6oz chicken, 7oz sweet potato
  3. 10:45am - workout immediately after 2 scoop xtend, 3.5g cee, 50g karbolyne
  4. 12:45pm - 12 egg whites, 1/4 cup cream of wheat
  5. 3pm - plate full of homemade baked ziti & meat balls, 6 double fudge chocolate chip cookies
  6. 4pm dog walk 30 minutes
  7. 5:30pm - workout
  8. 8pm - cheescake factory - 3 hamburger sliders, 3 slices of chicken quesidilla, entree was spicy cashew chicken (couldn't eat it all, ate maybe 1/2), half of one slice of red velvet cheescake
30Jul/110

7/28/2011

  1. FOODLOG56 300x12097 7/28/20115:30am - 1/4 cup cream of wheat, 2 scoop whey
  2. 9:15am - 6oz chicken, 6 asparagus, 8oz sweet potato
  3. 10am - WORKOUT immediately after 2 scoop xtend, 3.5g cee, 50g karbolyne
  4. 12:30pm - 12 egg whites, 8 oz sweet potato, 2 tbsp salsa
  5. 3:15pm - 8oz cod, 6 asparagus, 2 tbsp salsa
  6. 6pm - 6oz chicken, 6 asparagus
  7. 9pm - 8oz cod, 6 asparagus, 2 tbsp salsa, 1/2 tbsp macadamia nut oil

The salsa I've been using is Rojo's Pico De Gallo All Natural Salsa..I picked a big thing of it up at costco the other day..2 tbsp only has 1g of sugar...good stuff..also to season my foods I've been using some black pepper, chopped chives, and basil. For my sweet potatoes I ran out of ground cinnamon so I used paprika and it was a great switch up..brought a whole new flavor icon smile 7/28/2011

28Jul/110

7/27/2011

  1. FOODLOG56 300x12096 7/27/20116:30am  - 1/4 cup cream of wheat, 2 scoop whey
  2. 10:30am - 6oz chicken, 10 almonds
  3. 1:15pm - 12 egg whites, 1/4 cup cream of wheat
  4. 4:20pm -  8oz cod, 1/2 tbsp macadamia nut oil
  5. 7:15pm - 8oz orange roughy, 2 tbsp salsa, 6 asparagus
  6. 9:45pm - 6oz chicken, 6 asparagus, 2 tbsp salsa

I only did cardio and it was after meal 5 at 8pm and I did 40 minutes low intensity on the stepmill.

photo471 225x300 7/27/2011

meal 5

27Jul/110

7/26/2011

FOODLOG56 300x12095 7/26/2011I want to clear up something that I keep reading on my shout box.  When I say I don't care about the number of weight I'm lifting that doesn't mean I don't push myself and lift heavy.  You can not build a physique by not pushing yourself to the absolute max.  I believe you can also not build a physique by getting the muscle full of blood every workout.  That being said this is "bodybuilding" or "physique building" whichever you would like to call it.  If your goal is to put lean mass on you need to be sticking with the 8-12 or even up to 15 reps on some lifts in order to "build muscle"  if your goal is power and strength then your rep range will be anywhere from 1-6.  The difference in training for power and training to build your physique is that in the 1-6 range your trying to move the weight from point a to point b by any means.  With training to build muscle mass your still moving the weight from point a to b but your moving it by using the exact muscle your targeting that day.  On an ending note you have to do what works best for you.  The formula that I do for myself has been producing me results and I don't see why it can't for you.  I'll be putting out new videos very soon so you can see the intensity and weights that I'm using.

  1. 6:30am - 1/4 cup cream of wheat, 2 scoop whey
  2. 9:30am - 6oz chicken, 6 asparagus
  3. 1pm - 12 egg whites, 6 asparagus, 10 almonds
  4. 3:10pm - 6oz orange roughy, 6 asparagus
  5. WORKOUT - immediately after 50g karbolyne,2 scoop xtend
  6. 6pm - 6oz chicken, 6 asparagus, 8oz sweet potato
  7. 9pm - 6oz cod, 6 asparagus, 1/2 tbsp macadamia nut oil
22Jul/110

VA TRIP – Day 1 & 2

photo421 300x225 VA TRIP Day 1 & 2

Please People be Happy! Use my shoutbox for FITNESS & HEALTH questions

Wednesday was a long traveling day.  I took the day off from the gym.  I left Nashville around 8:45AM and got to Roanoke around 4:30pm.  I was exhausted so I took it easy went over to my friend Eli's house and we played some UFC on XBox.  I didn't keep up with the times when I ate but I ate every 3 hours.

  1. 1/4 cup cream of wheat, 2 scoops whey
  2. 5oz flank steak, 6 asparagus
  3. 6oz chicken, 6 asparagus
  4. 6oz chicken, 6 asparagus
  5. 2 low sodium tuna cans, 1/4 cup cream of wheat (after that long ass drive I needed a carb meal..this was when I got to my parents house)
  6. 8oz orange roughy, 6 asparagus
  7. 8oz orange roughy, 6 asparagus
photo381 225x300 VA TRIP Day 1 & 2

Deniro exhausted at the top of the mountain

I'd forgotten how good orange roughy tastes so I'll definitely be incorporating that daily once I get back to Nashville.  Not going to buy anymore here because I have to finish off the chicken icon smile VA TRIP Day 1 & 2 Yesterday for some reason I woke up at 4:50am Roanoke time which would be 3:50am Nashville time.  I was wide awake and couldn't go back to sleep so I got up did some work online and took my dogs Deniro and Diesal for a walk on an empty stomach.  A couple hours later I went out to Gold's gym and hit some Shoulders..Got an OK pump but wasn't thrilled about the workout I could tell my body was fatigued still.

  1. Seated DB overhead Press - 4x20,15,15,10 2 drop sets for 10 on last set
  2. seated hammer overhead press machine - 3x12
  3. standing db lateral raise - 4x20-10 2 drop sets on last set after the two drops i did the top half of movement (partials) with 5lb dbs for 30 reps
  4. DB front raises - 3x12
  5. TRI-SET - reverse pec dec,db shrugs, bent over db laterals - 3x12-15
  6. stepmill - 20 minutes low intensity

A couple hours after finishing I picked up my friend Josh and we met up with one of my old training partners and friend Tyler G. at the Botetourt Athletic Club (where I worked for about 4 years as a trainer) and hung out by the pool.  After leaving there I decided to take my cheat meal and have the infamous New York Pizza in Vinton. photo391 225x300 VA TRIP Day 1 & 2 Growing up we would always eat there and it was just as tasty as it always has been.  Out of all the NYC pizza I've had this can compete with it for sure.  We managed to eat a whole large supreme pizza.  I came home after that and passed out for 45 minutes.  One of my other friends Daniel D. that I grew up with just moved to a new house down in the sticks.  I tried to go down there but ended up getting lost and having no cell phone service (I need to invest in a GPS)..in the cut, in the cut... So I met back up with Josh and we went out for a bit and yes I did drink. I read yesterday someone commented about he was shocked that I drank as much as I do.  If you want to feed into what you always read about not being able to make progress with having some drinks then so be it.  I'm not promoting drinking it is just a part of my lifestyle and I could easily lie about it on here and say that I don't.  But...I do.. I like to have fun with my friends and celebrate life and success.  The only times I will cut drinking out is if I know I have a shoot a certain date I'll stop drinking 2 weeks before. Today I can't wait to hit some Arm's with my friend Anthony T & Ben...my arms should get nice and full from the pizza and ice cream icon smile VA TRIP Day 1 & 2

  1. 1/4 cup cream of wheat, 2 scoop whey
  2. 5oz flank steak,8oz sweet potato, 6 asparagus
  3. WORKOUT - immediately after 50g karbolyne 2 scoop xtend
  4. 6oz chicken, 8oz sweet potato, 6 asparagus
  5. 54g whey shake
  6. large supreme pizza (josh had 4 pieces), 1 pint of ben and jerry's ice cream
photo412 300x225 VA TRIP Day 1 & 2

When I decided to turn around lost in the country

19Jul/110

7/18/2011

  1. FOODLOG56 300x12094 7/18/20116:30am - 3/4 cup oats
  2. 9am - 5oz flank steak, 6 asparagus
  3. 11:30am - 6oz chicken, 6 asparagus, 1/4 cup cream of wheat
  4. 12:15pm - WORKOUT immediately after 50g karbolyne 2 scoop xtend
  5. 2pm - 6oz chicken, 6 asparagus, 8oz sweet potato
  6. 4:40pm - 6oz chicken, 6 asparagus
  7. 7pm - 12 egg whites
  8. 9pm - 6oz chicken, 1/2 tbsp mac oil, 6 asparagus
18Jul/110

7/16 & 7/17 2011

FOODLOG56 300x12093 7/16 & 7/17 20117/16/2011

  1. 9am  - 3/4 cup oats, 2 scoop whey
  2. 10am - WORKOUT
  3. 11:40am - 6oz chicken, 8oz sweet potato
  4. 2:15pm - 6oz chicken, 10 almonds
  5. 3:20pm - 54g whey
  6. 5:45pm - 3 chicken wraps (6oz chicken, 3 low carb whole wheat tortilla wrap, 6tbsp salsa, 5 asparagus chopped, fat free feta sprinkled)
  7. 9pm - 6oz chicken, 5 asparagus, 1/2 tbsp mac oil
photo361 225x300 7/16 & 7/17 2011

chicken wraps

7/17

  1. 9:30am - 3/4 cup oats, 2 scoop whey
  2. 1:20pm - 6oz chicken, 10 almonds, 5 asparagus
  3. 2:15pm - 54g whey
  4. 4:40pm - 6oz chicken, 3 asparagus, 1/2 tbsp mac oil
  5. 6:50pm - 12 egg whites
  6. 9pm - 6oz chicken, 6 asparagus

Something that I did on Saturday that I normally wouldn't when having something as chicken wraps is I measured everything out still.  Before I would just pile in the ingredients and use sugary bbq sauces etc.

16Jul/110

7/15/2011 Cheat Meal

  1. FOODLOG56 300x12092 7/15/2011 Cheat Meal6am - 3/4 cup oats, 2 scoop whey
  2. 9am - 5oz ground turkey
  3. 11:45am - 6oz chicken, 8oz sweet potato
  4. 2:20pm - 6oz chicken, 10 almonds
  5. 7pm - 6oz chicken, 1/2 tbsp macadamia nut oil
  6. 7:30pm - WORKOUT
  7. 9:15pm - 6oz chicken, 8oz sweet potato
  8. 11pm - 12" pizza, one meat ball,ice cream, bowl of cinnamon toast crunch, bowl of granola cereal icon smile 7/15/2011 Cheat Meal

I ran out of green veggies yesterday so that's why you don't see it one my log.  I'll be switching to asparagus today.

15Jul/110

7/14/2011

  1. FOODLOG56 300x12091 7/14/20116:15am - 3/4 cup oats, 2 scoop whey
  2. 8:30am - 5oz ground turkey, 1 cup spinach
  3. 10:40am - 6oz chicken, 1 cup spinach, 1/2 tbsp macadamia nut oil
  4. 11:45am - WORKOUT
  5. 1:20pm - 12 egg whites, 8oz sweet potato
  6. 4:20pm - 6oz chicken, 1 cup spinach, 10 almonds
  7. 6pm - 2 scoop whey
  8. 9pm - 6oz chicken, 1 cup spinach

"Anything worth having is worth working for.  You only get what you give.  If you can't make the commitment and the sacrifice, you never get the reward.  Ideas are 1 percent inspiration and 99 percent perspiration.  You have to be ready to put the work in and you can't be discouraged by setbacks." - Stan Efferding

14Jul/110

7/13/2011

  1. FOODLOG56 300x12090 7/13/20117:45am - 3/4 cup oats, 2 scoop whey
  2. 11:20am - 6oz chicken, 1 cup spinach, 7oz sweet potato
  3. 1:45pm - 6oz chicken, 1 cup spinach, 1/2 tbsp macadamia nut oil
  4. 4:15pm - 6oz chicken, 1 cup spinach, 1/2 tbsp macadamia nut oil
  5. 5:45pm - cardio - 45 minutes low intensity stairclimber - immediately after 2 scoops xtend
  6. 7:20pm - 5oz ground turkey, 1 cup spinach
  7. 9:15pm - 6oz chicken, 1 cup spinach, 1/2 tbsp macadamia nut oil

Yesterday I took off from weight training but still did cardio.