Tyler McPeak
10May/120

Questions – 5/10/2012

shoutbox7 300x18015 Questions 5/10/2012Jack
Hey Tyler, i've recently bulked up to my goal and im looking to cut roughly 5-10lbs of pure body fat in the next 6 weeks. I was wondering if it's possible to do "too much" cardio and lose muscle, assuming i am taking adequate protein? Im afraid of doing more then 40 minutes of cardio on non-training days and more then 20 minutes of cardio on training days. Im also confused on the intensity i should be doing during these cardio sessions, is it possible to go too intense for too long to hinder my recent gains?
8 May 2012

Tyler - For sure you can start to eat away at your hard earned muscle.  So be careful! Start off with 25-30 minute sessions 5 times a week for the first couple of weeks to see how your body responds.  I suggest doing it on an empty stomach first thing in the morning and start off with low intensity.  Keep heart rate around 130-140.  After two week your not dropping fat quick enough add on 5-10 minutes.  If this method still doesn't work after 3.5-4 weeks then your diet could be off or you might need to add another session in after your weight training.  But for now I would keep it at low intensity to make sure you don't burn up your muscle mass.

Eric
Need a recommendation of snacks to eat at work. I always hit my egg whites and oats in the morning before work and have brown rice with chicken for lunch but was curious as to what you would recommend for snacks throughout the day (around 9:30am and 3:30pm).
6 May 2012

Tyler -  I would do a protein shake or bar with some nuts or a piece of fruit

Mark
A few months ago you mentioned a program by Hany called"Get Jacked for 2012". Anyway, you can post it or do you know where you could find that issue of Muscular Development. Thanks
5 May 2012

photo392 225x300 Questions 5/10/2012

Get Jacked Meal Plan

 

photo413 225x300 Questions 5/10/2012

Week 1-4 Get Jacked Program

photo402 225x300 Questions 5/10/2012

Week 5-8 Get Jacked Program

3May/120

Back/Tricep

536803 223804767729893 163846577059046 373261 869259902 n 225x300 Back/Tricep

21 years old

I have to say I am a dumb ass.  My legs have never been this sore lol.  It is pretty comical to see me hobbling around but at least I got the initial soreness over with but the way they are feeling I think I should have taken it a little easier on them Tuesday.  Today before the gym I planned my workout out in my head like I always do and I had to pick different exercises than I normally do because of my leg soreness.  It was actually a good switch up and something that I enjoyed doing today that filled my back up quick with blood was a lot of pull ups.  Everyone give Monday's chest workout a try because my chest is still sore today which I'm very pleased about.  I think I'm close to being back to 100% since today during my workout I didn't cough at all.

  1. wide grip pullups - 3x10
  2. Assisted Pullups -  3x10 wide grip, 3x10 narrow inside grip
  3. T-bar Row with chest assist - 3x10-12
  4. Knee on bench db row - 3x10-12
  5. Standing wide grip pulldowns superset seated one arm overhead pulldowns cable - 4x10-12
  6. rope pressdowns - 1x20, 3x12
  7. close grip bench press - 3x10
  8. rope kick outs - 3x12
3May/120

Questions – 5/3/2012

shoutbox7 300x18014 Questions 5/3/2012Sunny
Tyler, i noticed your not on evogen products anymore? Any specific reason? Just changing it up? I see you've swapped EVP for Superpump and Glycoject for Karbolyn. What about Cell K.E.M.? Are there any additional items part of your stack right now? Are you still trying to put mass back on? Thanks and good luck with your comeback tour!
3 May 2012

Tyler - Sunny yeah I just wanted a change up and I have to admit I'm a stimulant junky lol...I just love the feeling that some good caffeine gives you before a weight training workout.  I actually just finished up superpump on tuesday so I'm trying out Nuerocore today.  Instead of cell kem I'm using scivation Xtend for all of my aminos.  The only other addition is some creatine.  Right now my body has filled back out to where it was before I was sick so my goal right now still is to get rid of all the fat and I plan to go to NYC soon to do the shoot that I was supposed to do before I got sick.  Thanks for the support!

Will
Tyler, Have you thought about live stream casts to members club.. also is your gmail tydavin email up

Tyler - Depending on the feedback of the members section I will hold live chats for members to ask any questions.

Jesse
Tyler, would taking some egg whites and a scoop of casein and a scoop of almond or natural p.b. before bed be unwise if im trying to put lean mass on? Is the fat a smart or bad idea? thanks man.
2 May 2012

Tyler - I think that is a good idea.  Since you will have quick aminos and slow aminos running through your bloodstream along with some healthy fats.  Just be careful with the fats.  Some people are sensitive to them like myself and tend to hold onto body fat if I take in too much.

Angel
Hey Tyler...glad to hear your feeling better again. Been following your website and overall progress for well over a year now. i have a few questions...what is your favorite fruit/protein shakes to blend? And what do you think of those beachbody programs.....such as p90x and Insanity? Thanks.
1 May 2012

Tyler - Thanks for following Angel. Personally I do not eat much fruit.  Every once in a while I'll have some in a shake like your mentioned and my favorite would be frozen blueberries or frozen berry mix.  As for the beachbody programs I believe they are effective as long as you follow their nutrition guidelines but it's just not my cup of tea.  I'm sure you know by now that I follow a traditional bodybuilding style routine.

3May/120

DMAA (Geranium) being Banned

DMAA is an ingredient in several pre-workout supplements and fat burners.  It's a stimulant and soon will be pulled of the shelves by the FDA.  For more info about the ban click here

Article from Muscular Development June 2012 Issue

"DMAA Does Not Increase Resting Heart Rate

Dimethylamylamine (DMAA) is a stimulant found in many athletic supplements such as Jack3d, OxyElite Pro, and M5 Extreme.  It was developed by Eli Lilly as a nasal decongestant, but is widely used in athletic supplements as a stimulant and weight-loss agent.  Reports of severe side effects in soldiers and athletes have led health experts to question its safety.  A study from the University of Memphis, led by Paul Whitehead, showed that supplementing DMAA had no effect on resting heart rate, blood pressure or liver and kidney function.  Human trials showed very few adverse side effects of consumption of these supplements. (Nutrition Metabolic Insights, published online 1212:6)"

 

1May/120

First leg workout after 4 weeks

WORKOUT13 300x1201173 First leg workout after 4 weeksToday I got in there and did my first leg workout in over 4 weeks.  It was ridiculously tough and I'm going to be hurting for the rest of the week.  Not looking forward to the pain of walking down steps, standing and sitting, and getting in and out of my car lol.  Having the intra shake along with not pushing any blood in them for over a month I got a very painful pump today.  It especially hit me on leg press.  I didn't do any advance techniques today just because doing legs already takes enough out of you and my lungs still feel like I've never worked out a day of my life.  It took me 2-3 minutes in between each sets just for me to catch my breathe back and my heart rate to come back down.  All in all extremely happy that I was able to get back to leg training and this is a clear sign to me that I'll be able to be on my regular training schedule.  Minus the cardio of coarse...I'm enjoying not doing any right now.  I was thinking about that last night and for the past 2 years I've consistently done cardio every week so maybe giving my body this long of a break from cardio will do me some good.

  1. Leg ext - 3 warm up 15-20, 3x10-12
  2. Leg Press - 5x8-12 (shoulder width foot stance)
  3. DB Lunges - 4x20 total steps each set
  4. Squats - 3x8-10
  5. Lying leg curl - 4x12-15

My strength was pretty much the same on everything except leg press and squats. Once I made it to squats my legs were literally trembling during my sets and I only had 185lb on the bar.  Right now my Members Section is ready to roll but it's all up to me when to get it started.  I will most likely start it up in the next few weeks I've just been holding off till I'm healthy....don't want to be huffing and puffing on videos lol....sorry for the delays but it is coming soon and I guarantee you will be able to learn and gain tons of knowledge.

headshot 196x300 First leg workout after 4 weeks

30Apr/120

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."

30Apr/120

Questions – 4/30/2012

shoutbox7 300x18013 Questions 4/30/2012

SORRY FOR THE DELAY ON THIS.  I AM BACK TO BEING HEALTHY AGAIN AND THEIR WILL NO LONGER BE DELAYS. THANKS FOR THE CONTINUOUS SUPPORT!

Daniel
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!

Will
email
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!

Rit
email
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.

Jesse
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.

sebastian
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!

Ash
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.

Yaseen
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.

30Apr/120

Chest/Bicep

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.

27Apr/120

Delt/Trap

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

 

26Apr/120

Back/Bicep

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