Tyler McPeak

Questions – 3/7/2013

shoutbox7 300x180496 Questions 3/7/2013Adam
Have you ever tried or eard of Carb Backloading (CBL) or CarbNite? Its a program that allows you to only eat all your carbs after your workout, and those carbs are mainly simple carbs. It's a type of fatloss program as well. Wnated to know what your take is on it if so.
7 March 2013

Tyler - Nope I've never tried that.  Closest thing I have tried to that would be LeanGains. I say give it a try for a month and give it a chance to see if it works for your body or not.

Hi Tyler, i have 2 questions i was hoping you could help me with. 1. Im currently carb-cycling for fat loss and was wondering if i should count my post workout shake carbs in my overall carb count? 2. When counting the total number of sets i've done for a given muscle group, should i include dropsets in that count? For example if 4 sets of bench press but i did 2 drop sets, should i count this as 6 total sets for my volume? Thanks in advance!
6 March 2013

Tyler - First question, yes count your post workout carbs from your shake in your total overall carb count. Second question, I don't count drop sets in my total volume.  I would consider that still 4 sets of bench press.

Hi Tyler, quick connection about taking naps. Im currently trying to trim out and i'm cycling my carbs. Some days when i get home from work, I like to take a nap, roughly 30-60 mins. However, my last meal prior to my nap is usually around 3pm and i would nap at around 6pm. My question is, is it a problem if i sleep through my next meal? I typically eat every 2-3 hours but in this case my meal would be "late" or missed. Is this a problem?
4 March 2013

Tyler - No it's not a problem, I wouldn't skip that meal just have it when you wake up from your nap and continue on with your normal meal schedule afterward.

What exercises would you recommend for a more fuller and thicker looking bicep? Also to help prononciate the horse shoe in the triceps? Thanks!
1 March 2013

Tyler - Kick your workout off with DB Hammer Curls for bicep thickness.  You can do a variety of different hammer styles.  Also nothing beats the good ol standing barbell curl.  I like to to dips and rope cable pressdowns to target the horse shoe of the tri

Tyler, if you had to pick only 4 foods for the rest of your life, which would they be and why ? (and how about supplements)
28 February 2013

Tyler - great question! ok let's see if it was 4 junk foods for the rest of my life it would be, burgers,pizza,fried chicken,cheese cake lol but I think your talking healthy foods. I would pick chicken and steak for protein sources just because I eat them every day now and my body seems to respond well to them and I love the taste.  Carb sources would be sweet potatoes and white rice.  Supplements : whey, creatine, bcaa, pre workout formula

hey tyler. havent posted in the comment box in forever. been following u for 2 yrs now. ur buffalo chicken tenders recipe is awesome and thanks im now hooked on that popcorn seasoning...i put it on rice, eggs, veggies. hope all is great!
27 February 2013

Tyler - Great to hear!

Hey Tyler... I've been taking supplements for a while now, including but not limited too BCAA, glutamine, karboiyn, fish oil capsules, pre-workout powders with beta-alanine, creatine and such, etc.... i havent ever really cycled off of anything for longer then a week and it doesn happen very often. Are there any supplements you know of that i really should be cycling off of more frequently? Or should i just stop everything for a solid 1-2 months and come back on to it?
26 February 2013

Tyler -  I come off of everything when I'm taking a break for 4 weeks minimum

Tyler,what are your thoughts on carb backloading/inter fasting? I knew that you have tried it before. Is that what Gregg Plitt does? Reading things on him,thats what it sounds like to me,him only eating a huge meal once a day.
18 February 2013

Tyler - Not sure what Greg does.  I've tried LeanGains which is inter fasting and I didn't like it.  My thoughts are give it a try and see if you like it.  Try it out for a minimum of 4 weeks and see how your body responds.

Hey Ty, what do you suggest for upper chest development? My Chest has responded really well to FLAT bench press and is well developed, however i feel like i have a dip in my upper inner chest. I want to bring it out to balance the rest of my chest as wel as make it look more cut (look good in a V-Neck shirt cut) up there. My mid and lower chest have it. So far i've been trying DB incline bench superset with DB incline flys.
13 February 2013

Tyler - I would ALWAYS start your workouts off with an incline movement.  Any type of incline movement targets that upper chest.  Pick one that you feel that area working the most.


Questions – 1/29/2013

shoutbox7 300x180495 Questions 1/29/2013Sunny
BCAA vs Protein Poweder post workout... im reading that i should be having a 2:1 ratio of carbs and protein powder post workout (mass gain phase)... however i have been taking a BCAA supplement with my simple carb shake... whats the real difference here'? Am i missing out on potentially additional mass by not taking an actual protein shake pwo with carbs as oppose to the BCAA?
28 January 2013

Tyler - IMO post workout while you are still at the gym have the BCAA and carb drink.  30 minutes or so after that have either a solid meal or a protein shake.  What I do is while I'm still at the gym I have 5g creatine, 10g BCAA and 30 minutes later I'll have 2 scoops whey, 5g glutamine,5g leucine,50g carbs

Is it okay to do cardio 7 times a week? 5 days LIIS and 2 days HIIT or all 7 days LIIS? I am only planning to do it for 3 weeks before going back to my old cardio routine of 6/week in the morning LIIS. I just need to get in shape for the beach
27 January 2013

Tyler - If you're only doing this for a 3 week period I think this is going to be fine.  I would do 5 days LIT and throw in 2 days of HIIT.  Check out my HIIT program on my site its a good one!

Hey Tyler, do you think its alright to take dextrose post workout like 22g during a cut? or just remove it completely?
25 January 2013

Tyler - Yeah as long as your are in a calorie deficient state then the carbs post workout is fine.

why dont you gain weight? I feel like even 220 is a bit skinny for a 6' 3" kid. In you most recent shoot u definitely lean I just think its a bit too lean to be a fitness model trying to get on covers. maybe thats not your goal though its unclear i guess. just my opinion no harm meant
25 January 2013

Tyler - I really don't focus on the number that the scale says.  Physique development/bodybuilding is about creating an illusion.  I've been around guys that weigh a lot more than me but their proportions are very different and they actually look smaller.  But right now my weight is fluctuating between 220lb-226lb and my body fat is measuring at 7.38%

danie g
hey tyler i have a problem when cutting weight and i allways lose weight from my arms ,llegs etc but never from my ab area any suggestions thanks
24 January 2013

Tyler - If you feel that you are losing fast from those areas then you might want to take a slower approach to your cutting (slowly bringing your cals down and cardio)  The other thing I want to touch on is that you can spot reduce.  We all lose fat in different areas at different rates.  Men tend to carry most of their fat in the lower abs,lower back area.  You have to be patient and keep lifting hard to keep your arms and legs full.

Tyler, currently I am taking 1 scoop of protein with carnitine pre-cardio with some coffee on the side. However wold you recommend me to switch it to BCAA caps and carnitine with my coffee?
22 January 2013

Tyler - I would do the BCAA pre cardio and the protein shake afterward

I saw your blog post on HIIT Training, isn't it quite catabolic to be doing HIIT 3 days a week? I am currently cutting and doing your old cardio routine which is incline maxed and walk at 3.4
22 January 2013

Tyler - I didn't lose any muscle mass when I did that program for 6 weeks.   What I started up this week is I'm doing 3 days of LIT and 2 days of HIIT. 

Hey Tyler, do you readjust your cals every week according to your weight for cutting?
22 January 2013

Tyler - No.  My most recent shoot my nutrition stayed the same for 4 out of the 6 weeks.  At 2 weeks out there was only a couple minor adjustments then the last few days is when it changed up a lot with all the manipulation.  I have my detailed diet and prep all in my members section of my site.

Hey Tyler, first of all loving your ebooks and membership section! Keep up the great work! One question, on days that we are doing a workout first thing in the morning, I personally don't think it's a good idea to eat a "normal" breakfast before working out. Just wondering what your opinion on that is, and what you would recommend.
21 January 2013

Tyler - This is going to be personal preference.  I personally like to have at least 2-3 meals in me before I train.  If that makes you feel bloated by having a meal before you train in the morning then you can do something like a protein shake just to have some aminos in your blood stream for that workout.


Questions – 1/20/2013

shoutbox7 300x180494 Questions 1/20/2013Jamie
Hi Tyler, im currently on a bulk type cycle, eating enough excess calories to gain mass and i was just wondering what the best way to avoid or ger rid of bloat is? I know it may be typical to be bloated sometimes because of the large influx of calories, mainly carbs, but is there something i can to not atleast not have my stomach look like a baloon?
18 January 2013

Tyler - Your body doesn't need that large of an increase in calories in order to gain lean muscle tissue that will cause your stomach to be bloated.  You do need to be over your maintence calories but you are setting yourself up for a lot more work when it comes time to lean back down.  My only suggestion would be to lower you overall calorie intake to get rid of the bloat.

Tyler, hypothetically, in your opinion... what Leg routine would burn more calories: A routine where you did 4 exercises (BB squat etc) each exercises consisting of 3 sets of 12-15 reps OR a routine where you did the same number and type of exercises however each exercise only consisted of 3 sets of 5 (heavy). Essentially, what burns more calories, high reps or low reps, assuming that no other variables have changed?
17 January 2013

Tyler - I would say higher reps.  You still want to be doing enough weight where you are close to failing out at 12-15.  My heart rate always spikes up anytime I'm doing higher reps rather than 5 rep sets.  This is going to boil down to what you want from your physique though.  The 5 rep range is going to be more strength and power building while the higher reps are more for muscle growth and pump.

Tyler, i was wondering how to counteract the effects of too much protein for the kidneys. I weight 180 (16% bf) and take in about 200g protein a day while lifting weights 3-5x a week. Is there a supplement you know of? Do i even need it?
14 January 2013

Tyler - There is no supplement to take.  If your worried about protein being harsh on your kidneys then I suggest just lowering your protein intake.  200g a day at 180lb really isn't that much.  I wouldn't go any lower then 1g per body pound if your really trying to make progress with your physique.

Hey Ty, was wondering do you cycle creatine? If you do what is the most ideal cycle or how do you cycle it? Also, what other kind of supplements do I have to cycle? (sorry newbie here)
12 January 2013

Tyler - Don't be sorry everyone has to start somewhere.  If you are just getting started though I suggest not worrying about supplements right now and focus on making your nutrition 100 percent along with training at 100 percent.  If you are dead set on starting to use supplements now though you can stay on creatine for several months.  I'll take short 4-8 week breaks from it but other then that I'll stay on it most of the year.


Questions – 1/10/2013

shoutbox7 300x180493 Questions 1/10/2013Jake
Tyler, does supersetting the same muscle group create more growth? For example, if i super setted Incline DB Bench Press with Incline DB Flys, is that better that if i did them as straight sets and seperate exercises? Like what is the main advantage of supersetting them (aside from saving time)? I know there is more muscle broken down, but what if my rep range it from 8-10, wont it feel like im doing 16-20 reps in the end?
10 January 2013

Tyler - Super setting, tri setting, and giant setting are all intensity techniques.  Anytime you are breaking the muscle down and giving it the proper nutrients and rest afterward you are creating growth.  Using this technique has it's benefits by flushing a lot of blood into the muscle very quickly.  I do incorporate super sets every week and the only down side I would say is that you won't be able to use the same amount of weight as you would for a straight set.  That being said though this is not weight lifting or power lifting and your muscles do not know X amount of pounds you are using.  As long as your are feeling the muscle being taxed you are getting better.  Keeping the muscle confused is the main staple in my training I live by.

Do your work each muscle, exercise and set to failure every time, every workout?
9 January 2013

Tyler - I don't take every set to failure. Some sets I still leave some gas in the tank.  However, Every workout I am taking my muscle to failure.  Hope that makes since.

Im doing a basic bodybuilding split (Chest day, back, shoulder, arms, leg day) 5 days a week. Im trying to put on some mass, so im doing quite a bit of volume with each of these workouts and taking a post workout carb (karbolyn) and BCAA shake. I was just wondering if i should be adjusting the amount of carbs i take pwo depending on the muscle group i work? I'm obviously more taxed after a leg or back day then i am on a shoulder day or arms day... should i still be taking the same amount of pwo karbolyn per workout? Also, some people take karbolyn (and it says on the package) prior or during a workout as well. Would that not cause an insulin spike resulting in fat storage, especially prior to a workout?
9 January 2013

Tyler - You can try something like that on your more taxing days.  I personally don't do that and keep things static.  I've actually gotten away from the use of karbolyne, or gatorade powder and really havn't noticed a difference at all.   You can take it pre workout and during workout.  I've done that in the past as well and I didn't like the way it made me feel at all.  It messed with my pump and I wasn't able to sustain one.  I've read that Leucine spikes your insulin enough to drive the nutrients into your bloodstream post workout.  All that being said what I'm doing now is my BCAA at the gym and 20-30 min later I'll have some whey, then about an hour after that will be a whole food meal consisting of protein and carbs.


Questions – 1/8/2013

shoutbox7 300x180492 Questions 1/8/2013Jamal
When you would ever incporate Machine or Cable work during a workout? When would be a good time do so? My workouts consist of all free weights and i read that using cable exercises could be a good shock for my muscles, especially my shoulders.
7 January 2013

Tyler - I incorporate cable work at any point of my workout.  Beginning, Midway, Or end.  I believe in the muscle confusion principle so I never do the same workout twice because I feel that it's the best way to shock your muscles by doing something different each time you step in the gym.  My suggestion is definitely throw some cable work into your workouts.  For shoulders some of my favorites are behind the back cable one arm laterals, and seated rope face pulls.  Check out my members section if you want full detailed workouts that I do.

Tyler, do you usually cycle of your supplements (i.e. creatine) when doing on a photo shoot? Are there specific supplements you use prior to a photo shoot (short term)?
7 January 2013

Tyler - I stopped creatine use about 5 days before my shoot.  There are no specific supps I use short term prior to a shoot. I didn't use any diuretics for my Jason Ellis shoot.

Hi Tyler, As you know most of the Multi vitamins out their in market have insane dosages of vitamins in them like 10000 IU of vitamin A where RDA of vitamin a is 3000 IU. I just want to know how do you choose Multi for yourself or can you recommend any good Multi.
7 January 2013

Tyler - Most of the sports specific or bodybuilding catered multi vitamins have more in them since our bodies are put through a lot more than the average person.  The recommended dose from the government is for average people that aren't training their ass off in the gym every week.  I suggest going to bodybuilding.com and using one of the top supplement companies version of multi vitamin

When is it best to do use the drop set technique? The last set of the last exercise of the muscle group? Beginning of the workout as a pre exhaustion technique? Last set of ever exercise you do?
5 January 2013

Tyler - You have answered your own question.  My belief is the muscle confusion principle so I say try them all!  See what works best for you and see how your body feels.  I like to do them a couple time throughout the workout and it really just varies on the exercise I pick do them with.  Sometimes it's on the first exercise other times is several exercises.  Check out my  members section for my detailed workouts and you will be able to see exactly how many I do etc for each workout.

Hey Tyler, just want to seek your professional opinion. I just got out of surgery a couple of weeks ago and I can't workout for a month. I am going to be doing TMT-Phase 2 when I get back for the first 4 weeks while waiting for your new e-book to be released. However, do you think I should try to bulk up to make up for the 1 month break or just resume my cutting phase?
1 January 2013

Tyler - That depends on what your trying to do with your body.  I assume that after surgery and being down for a month you might lose weight.  I would get back on a regular eating plan in order to bring your weight back to where it was and the assess the situation from there.  My new ebook will be out very soon!


Questions – 12/30/2012

shoutbox7 300x180491 Questions 12/30/2012John
Will your ebook be free for the members section?
29 December 2012

Tyler - It will be discounted for members

Anyway you could get your ebook out before the new year, it would be a great way to start off the new year with a new program. Thanks
28 December 2012

Tyler - It will be coming out in January for sure. Within the next couple of weeks!

When you join your members section, do you get to see all your previous posts before joining or do you only get to see the posts from the day you join?
28 December 2012

Tyler - Yep you get to see all previous post.  Anything that I have posted you will have access to.

When is your new ebook coming out and is it focused on cutting or bulking?
26 December 2012

Tyler - It's coming out in January within the next couple of weeks!  IMO cutting or bulking is really determined by your diet not really by how you train.  This one is different then my first two though.  There is a beginner section, intermediate section and advanced section.  The advanced section is exactly what I do when I hit the gym.


Questions – 12/16/2012

shoutbox questions

Tyler, thank you for the Ebooks. Not only other people at work and the gym seeing striking new results in my physique it also makes working out more interesting for me. I am looking forward to your next Ebook.
15 December 2012

Tyler - Thanks! new ebook coming soon!

Hey Tyler, the other day i came down on my hand pretty bad. I believe it's a bone bruise but could be a hairline fracture in my palm (i used my palm to break my fall and the right hand landed on a corner of a rod). The day after it happend, i hit the gym like usual and i was doing Barbell Bench Press... i noticed that due to the pain in my palm i could only lift about 70% of my 6 rep max before my hand and wrist started to feel weak. The same goes for Military Press. I was on a strength gain cycle and only doing compound movements at low reps (6-8)... wha do you suggest i do in the mean time while it heals?
12 December 2012

Tyler - Sorry to hear that! If working out is causing too much pain then you will have to take time off and let it heal. Otherwise it might not heel correctly if you continue to put stress on it.  If you able to do other exercises besides pressing movements that won't put pressure on it then I would do that until you are able to fully do everything again.  good luck and hope you have a speedy recovery

Hey, I'm interested in following your TMT workouts. Just wanted to ask if the two programs would be good for bulking purposes (I'd like to gain more muscle first, then sculpt the abs). Thanks.
9 December 2012

Tyler - TMT-PHASE 2 is more geared towards gaining lean mass.  If you are a member of my website then all of the workouts that are posted in the workout logs are all geared to gaining size.


Questions – 10/28/2012

shoutbox7 300x18049 Questions 10/28/2012James
What's the last thing you take before going to bed (food wise and supplement wise)?
26 October 2012

Tyler - I have everything mapped out in my members section of exactly what I eat and supplement with

Any advice on my current diet. I am consuming 300g protein,150g carbs,80g fats with a total of 2700 cals. Currently doing TMT-Phase 2 and 6 times a week LISS cardio. Is my macro plan in check?
25 October 2012

Tyler - Without knowing anything about you it's impossible for me to give my opinion

How low carb is actually low? Or what is the lowest you have ever gone to try and preserve as much muscle mass as possible?
24 October 2012

Tyler - It's going to vary from person to person.  I've done zero carb ketogentic diet before.  Not really my cup of tea.  I prefer to keep carbs in throughout the whole diet.


Questions – 10/22/2012

shoutbox7 300x18048 Questions 10/22/2012

Why do you do farmers walk on your arm day? Is for your ab routine?
21 October 2012

Tyler - I do them for forearm and grip strength...you are correct though you have to use your core to stabilize yourself just like any other standing exercise

Would like your advice.. Im currnetly taking a fat burner and it says not to eat anything 30-45 mins after taking it. However i do early morning cardio... do you think it's okay to take a BCAA right after i take fat burner (within the 30-45 min window) or would that constitute as "food"?
20 October 2012

Tyler - You definitely want to take BCAA with the fat burner pre cardio to ensure you keep your body anabolic. the BCAA doesn't constitute as food

I tried doing DB pullovers and i feel my triceps get tired, why is that? I really dont try to bend them, i avoid extending them out too much too. I get the same feeling in my tris when i do straight arm pull downs.
20 October 2012

Tyler - your triceps will get a lot of work in pullovers but if your feeling them mainly do all the work you should drop the weight down to something lighter in order to get the mind muscle connection of using your chest or back for the movement.

Tyler- I am trying to comeback from a long stretch of overtraining/undereating I think it could have been definitely been considered an eating disorder. I was wondering if you had any tips on how to raise testosterone levels back up to normal naturally. I just want to build muscle back again without ballooning up.
17 October 2012

Tyler - You can try some OTC natural test boosters. I suggest something with DAA and Tribulus

daniel g
hey tyler do testosterone supplements actually build muscle or is it B.S thanks
16 October 2012

Tyler - Well the supplement itself isn't going to build muscle.  There are a lot of benefits to increasing your test levels.  The food you eat will be utilized better, overall well being will be better. you will notice a strength increase, body fat decrease...as long as your nutrition and workouts are 100 percent I say give them a try and enjoy the benefits!

How do you determine your calories for cutting phase?
16 October 2012

Tyler - I have a formula in my members section that explains how to caculate your macros etc.



videos9 300x1201333 TMT PHASE TWO Cycle 2 SHOULDERS!My second training eBOOK is available at http://tylermcpeak.com/store for $14.95!

Here is a short glimpse of my Shoulder workout from cycle 2 of TMT-PHASE TWO!

Towards the end of TMT-PHASE ONE I started to crave the feeling of lifting heavier weights. Now before I go into any further detail I want to address that the words heavier weight is a relative term. Meaning your muscles don't know X amount of poundage that your lifting so that being said I NEVER WANT YOU TO SACRIFICE YOUR FORM FOR TRYING TO MOVE TOO MUCH WEIGHT. As you will see this program is designed to increase strength and really target those fast twitch muscle fibers for the first 4 weeks. It has been years since I've done this low of repetitions and I was curious to see what would happen and the result was getting stronger and my muscles got thicker so be ready to beat the shit out of your body but please be careful. The low rep schemes on certain lifts does not mean that you want to throw form out the window and lose focus of the target muscle. Keep in mind this is still a bodybuilding program and not a powerlifting contest. One of the goals here is to increase your strength during the first 4 weeks by getting a feel for the heavier weight so once weeks 5-8 roll around you should be able to use heavier weights for the higher rep sets that you were not able to use before. The reason for only doing low reps heavier weight for 4 week is to let your joints rest and heal up because you can't continuously try to push your body with maximum poundage and stay healthy. You don't want to be sidelined with an injury that will keep you out of the gym. Even though Cycle 1 is geared towards moving the poundage up and gaining strength each week there are still intensity techniques involved to flush as much blood into the muscle so you are guaranteed to get great pumps! For cycle 2, the purpose is to volumize the muscle with higher reps and target the slow twitch muscle fibers. You will not only get great pumps but also your muscle endurance will really be tested during this phase. More supersets and giant sets are involved during this cycle so be prepared to mentally have to push past the pain of the lactic acid build up. The more lactic acid build up equals a larger amount of growth hormone released! So without further ado welcome to TMT-PHASE TWO!