A Heads Up
This might not matter to some of you but if your trying to get in your best possible shape every little thing counts. I never really payed attention to this until today and I've made the correction immediately. I've been eating almond butter every day now that has unrefined cane sugar,dry roasted almonds, and palm oil in it. So I just wanted to give a quick heads up to anyone that uses nut butters as a fat source to make sure to purchase an all natural raw nut butter. Make sure the ingredient list on the back only has Raw Almonds or whatever nut butter your having as the ingredient.
"NUT BUTTERS (Almond, Peanut, Cashew natural versions only of course)- I feel these particular fats pack a lot of "punch" in terms of energy, muscle gaining and muscle retaining abilities. In my experience with myself and clients those that are particularly fat sensitive should probably opt more for different fat sources. If you ask any of my hard gainer clients who aren't fat sensitive they will certainly tell you that I make them eat large amount of nut butters throughout the day as they seem to thrive on these. I like almond butter best as myself and my clients seem to look best on this opposed to the peanut and cashew but the difference is negligible. When getting close to a show and still have some bodyfat to strip off it might also be advisable to use another fat source"
This was taken from a great article I read the other day..click here for the full article.
Questions – 4/1/2012
"Success is a state of mind, if you want success, start thinking of yourself as a success." - Unknown
Tyler, from my experience with web designers, I learned to expect delays and broken promises unless you go with a very high end company. Still, I'm looking forward to becoming a member. Your present site gives daily inspiration.
Tyler - Thanks for you patience...I can't wait till it gets up and running!
Tyler, When you say that you wil never put on extra body fat, does that mean you will not be doing anymore "bulking phases" in the near future with Hanny?
29 March 2012
Tyler - Well what I'm hoping for since I'm pushing to get all the fat off around my midsection which I've never been able to accomplish (especially my lower abs..I've always gotten to a certain point then screwed it all up) before it will be easy to maintain. What I meant by that comment is that I never want to add as much fat in that area again. Once I reach the point where I want to be I do want to continue to keep improving but once I get done shooting I'm not going to do what I've done in the past and eat everything in sight and gain 20+ pounds in a couple of days. I will let Hany guide me on what to do if I will be able to slowly add calories or what not.
Do you have any recommendations for someone who may be looking into getting into fitness modeling? Where do you start? Is there any way you can submit pictures of yourself to certain companies as a way to get noticed ?
27 March 2012
Tyler - You can submit photos to an agency such as Silver Models or Wilhelmina has a fitness division. If they like your look then you will be contacted. I wouldn't just stop there or rely on that though. You should consider competing to get your face out there and start getting recognition. I competed in 2007 at Universe Weekend and that is where I met Adam Silver of Silver Models. If that had not happened then I would've most likely kept competing.
Week 2 Progress
22 more days till my shoot and I'm happy with this weeks progress. The right numbers are continuing to drop and I'm very happy with my current program since I don't feel like total shit and I'm not miserable lol. Something that I've spoken about in previous past is listening to your body and taking rest days when needed. That is exactly the big difference in now then when I pushed to get ripped through the holidays. Back then I was doing 2 cardio sessions a day 7 days a week regardless of how I felt I pushed through it. Needless to say I started to burn out and the end product was flat and I just looked tired and over worked and my body quit burning fat. This time around I'm still doing cardio 7 days a week but for instance on Wednesday I took my afternoon cardio session off and then this morning I took my first session off but will hit it hard after my weights. Just by doing this I feel healthy and not over worked and mentally I'm still very strong ready to keep pushing forward and get to my goal of 4 percent bodyfat! This week I lost another lb and an inch off my waist!
Weight - 215.3
- Neck - 15
- Chest - 45 1/4
- Shoulder - 53 1/4
- Waist - 33 1/4
- Ass - 41 1/4
- Upper leg - 25
- Calf - 16 1/4
- Arm - 15 (not sure why this measured a quarter of an inch bigger..I havn't trained arms since the start of the week)
Bodyfat - 6.7 (7 point test with digital calipers)
- Tricep - 5
- Chest - 3
- Axilla - 6
- Suprailiac - 7
- Abdomen - 10
- Thigh - 8
- Subscapula - 11
23 Days Out
23 days until I go to NYC to shoot for Silver Models. In this video I explain different techniques for chest and shoulder exercises. At the end of the video I show a couple reps of my HIIT cardio done outside...Hill Sprints.
Incline DB Press - 3x8-12
Flat DB press - 3x8-12
Incline DB Fly - 3x8-12
Incline Barbell Press - 2x8-12
Pec Dec - 3x8-12
Giant Set Standing Laterals - 2 sets
Rope standing Cable Front Raise - 3x8-12
24 Days Out
One of the most important parts of your journey to reach your physique goals is to keep a positive mindset. When things aren't going as you planned or not happening fast enough self doubt and discouragement start to creep into your mind. If you let those thoughts take over then it's going to start effecting your workouts and you will be more likely to say screw your nutrition plan and fall off the wagon. You have to keep in mind that this is not an easy road by any means and if it were then EVERYONE would be doing it. Instead of dwelling on the negatives focus on the positive and focus hard on what the big picture is to you.
With just 24 days left I'm giving it everything I have. I had to send updated pictures to Hany today so I'll be speaking with him in the next few days to see if I need any program changes but so far I feel that I'm tightening up at a good rate. I have not lost any strength in fact I've gotten a little stronger on a few lifts. My weight this morning was 217lb on an empty stomach. I'll be doing another assessment on Saturday to see if any of the numbers have changes...lets hope so. Also I'll be getting around to doing another youtube video since my schedule didn't permit it last week.
26 Days Out
Never again will I add a bunch of unnecessary body fat! It's so easy to put on and yet extremely difficult to get off. Once I strip down all the fat 2 cardio sessions a day will no longer be necessary and I'm hoping that I'll be able to just do a few sessions a week. This is crunch time for me and everyday counts. What I want each and everyone of you do to is make each day count! Whatever your goal might be take each and every day and use your time wisely in order to make progress toward that goal. At the end of the day take a few minutes and review your workouts in your head and figure out ways to improve. I know some people might get overwhelmed by the amount of hard work and dedication it takes but if you take it day by day and focus just on that day then it makes things easier to process in your mind. After all is is a mind game. Your mind is going to fight you and tell you that you can't do something or that your too tired but in all reality your body will be able to push through and you will be thanking yourself in the long run. That being said though and I've said this in previous posts that there is a clear line between being lazy and listening to your body when it needs a break. Be smart and give your body adequate rest days so you won't burn yourself out. With summer just around the corner here in the states I know a lot of people are going to be getting beach ready etc. but they do everything wrong and it back fires on them and they end up right where they were when they started their process. A big screw up that I've done in the past while trying to get in top shape was not eating enough and starving myself. That only leads to wanting to eat enough food to feed a family. Not good! and if you get into the habit of eating less during the week and feasting on the weekend you will never progress that way either. Stay balanced and train your ass off and enjoy the many benefits of being in shape!
My new website is being built this week! I'll know more details today!
Questions – 3/25/2012
Tyler, is natural pb and almond butter pretty much one in he same? Im assuming almond butter is a little bit better for you, to get your healthy fats are they pretty much the same? Thanks man.
25 March 2012
Tyler - They are pretty much identical. The reason why I switched was just for a change up in taste. Check out the nutrition contents
Hey whats your opinion on Multi Enzyme? Does supplementing with them help absorb nutrients? Or is it just b.s.? And have you ever taken them before?
24 March 2012
Tyler - I have taken digestive enzymes before and really can't say I noticed a difference. I'd save your money and spend it on something else.
It seems like you have made a lot of progress since last year. Recently you have been mentioning your weight numbers on your site. Anyway you can tell us your numbers from last year on your bigger lifts. I know you aren't as concerned about the weight but the mind muscle connection which is important. It's just always motivating to hear. Thanks, keep it up
24 March 2012
Tyler - Well I am concerned with the weights to a certain extent because I'm gauging my strength on being able to hold onto my muscle while stripping all the fat off. What I meant in previous post is that I'm not in there lifting with my ego and trying to do too much weight that my form will start going to shit that's when your risk of injury increases. I do try to use the maximum amount of weight I can handle for the certain amount of reps I'm going for with a strong mind muscle connection. To answer your question about the weight I used compared to now just check out any of those old videos on youtube.com/tylermcpeak and those were all filmed of my last (heaviest) set. For example there was one video I did and the last set which was filmed I used 80lb db's. What I used to do would be first set 60's second set 70's and last set 80's where now my last warm up set is with the 80's and I'll start my first set with 90's,100,100. Hope that makes since. In a nutshell the big change I made once I started working with Hany was trying to push failure with heavier weight each and every set instead of just the last one which is how I used to train all in my early 20's when I was gaining size.
Do you take Glycoject after your postworkout Cardio? Shouldnt you be taking it within a 15 minute window after you lift your last weight?
23 March 2012
Tyler - If I do post weight training cardio I'll wait till after my cardio to have my cell kem and glyco. The point of doing post weight training cardio to burn fat is that you've used up all of your glycogen during weight training and once you do cardio you will use fat for energy. Glyco is to replenish glycogen levels.
Week 1 Progress
With 28 days left until I get back in from of the camera I have to make each and every day count! This week I made some great progress and was happy with all of the numbers from my assessment. Still have a ways to go but it seems like I'm changing pretty quickly. Last Friday I was 222lb on an empty stomach and now I'm 216lb. All of my workouts were great up until yesterday afternoon I could tell it was the end of a hard week and my body had the low carb blues lol. Here is my updates: My waist dropped 3/4 of an inch and my ass came down a half an inch. A total of 6lb lost.
Weight - 216
- Neck - 15
- Chest - 45 1/4
- Shoulder - 53 1/4
- Waist - 34 1/4
- Ass - 41/ 1/2
- Upper Leg - 25
- Calf - 16 1/4
- Arm - 14 3/4
Body Fat 7.3 (again I don't think this is very accurate but it's still a way of tracking progress - digital calipers)
- Tricep - 5
- Chest - 4
- Axilla - 7
- Suprailiac - 8
- Abdomen - 11
- Thigh - 8
- Subscapula - 11
Seven days into my cutting phase and things are going great! I'm getting used to being hungry now and since my stomach should continue to shrink down hopefully that will start to ease up. Workouts have been very intense! I thought I was training my ass off before but I've stepped it up a notch and I've made some solid progress this week so far. My weight this morning was 217lb that's down another lb. I'm looking forward to doing my assessment on Saturday to see if any of the numbers have changed. Yesterday I did some abs and cardio and today was back. The lower calories and cardio has not effected my strength at all and the goal is for it to stay that way. Some of the numbers I remember from today were 200lb cable pulldowns and 120lb standing db rows. A couple of nutritional changes I made today are cutting back a bit on my sodium (just with my seasonings using sodium free now), switching over to gluten free rolled oats, and changing from natural peanut butter to organic almond butter. Right now my current split that I'm doing is
- Monday - Chest/Bicep
- Tuesday - Legs
- Wednesday - Abs
- Thursday - Back/Calf
- Friday - Shoulders/Tricep
- Saturday - Abs/Calf
- Sunday - off
Was just wondering what your cardio looks like right now for this cut? Like duration and intensity wise
22 March 2012
Tyler - My daily workouts will be posted in the member section blog coming soon
Hey Ty, just wanted to know your views on the use of Creatine? have you ever used it in your career? and do reccommend it to clients for quicker gains? and lastly do you consider it a "cheat" supplement? look forward to your reply
20 March 2012
Tyler - Creatine is by far my favorite supplement. IMO I don't consider it cheating. I've used Creatine almost every year I've been lifting with the exception of a couple. As long as your nutrition is on point and your perfecting your workouts then yes creatine will help with results.
Hey Tyler !! thanks so much for your site and the way you help people to like their body and to progress in life !! I can't wait to access to your future members section and discover all details of your life and training evolutions ! When do you think it'll be effective ? thanks again for everything you do for your fans
20 March 2012
Tyler - I appreciate the support. I still don't have a definite date it's out of my control now...My webmaster texted me this week and said it was being built now so hopefully very soon.
just saw your most recent post and awesome work so far.. huge improvements and youre looking jacked! I have a question regarding patience and time. how long do you usually stick with a program in order to really step back and ask yourself if the program is making the right changes for you?
20 March 2012
Tyler - At least a minimum of 4 weeks. If I see what I'm doing is working then I'll continue till it feels stale.
Hey Tyler, i was wondering how much glycoject you were taking pre and post workout during your fill out stage, and how you've changed your glycoject intake now that your cutting? Also, i understand you did cardio sometimes up to 35 mins pwo... did you still take glycocarb even after that? Thanks!
20 March 2012
Tyler - Yeah glycoject is still being used 1 scoop pre workout and 2 post workout
Hey Tyler, I am in the process of cutting down and I was wondering what speed you do your cardio at?
19 March 2012
Tyler - 3.7 on an 11.0 incline