Day 4
Screenshot Arm Video DEC 2010
Day 4 into my preparation for my upcoming shoot and the hunger only seems to hit me at night time. I think by this time next week my body will be adjusted and the hunger pangs will subside...at least I hope so. I woke up this morning at 218 so that puts me down another pound. I'm not worried about this quick loss because I know it's just water. My strength in the gym today was very good too so that is another clear sign that I'm fine. I did some chest and biceps and on incline db presses I was using the 100's for reps with ease of coarse until the end of each set. As long as I can keep this intensity up the whole time I shouldn't lose an ounce of muscle. For biceps I hadn't done straight bar spider curls in a while so I threw those in there and worked up to 80lb for my last set. As you can see in the video below that is a large weight increase from when I did them December 2010 (this video was a day before I left for NYC for my shoots) . Words can't describe how excited I am about everything and to also top this condition that I had in this video too.
6 weeks till I shoot
On Friday I spoke with my trainer Hany to get the game plan for my upcoming shoot and he decided that I'll be ready in 6 weeks. He said I'll most likely be ready in 4 but didn't want to have to rush things and I lose everything I've gained over the past 6 months. So Friday was my last day of weights until I start up my new program on Monday and all I've done since is my cardio. I'm confident with the new changes that I will be in the best shape of my life and I like the fact that I will be in shape for the summer too and will only have to suffer and be a hermit for 6 weeks (keep in mind that the journey of getting ripped is the hardest but once you are there is a lot easier to maintain). I've already started to lose some of the water and can already see a physical difference since Friday with my physique getting harder. I woke up this morning at 219lb that's a 3lb drop of water. At the end of each week I'll post my body fat measurements along with progress pictures. I'll be posting a new youtube workout video by the end of next week as well.
June 2011 - Paul Reitz
Hopefully the third time is the charm! What I mean by this is if you've followed my storyline then you know that I gave fitness modeling a try at the very end of 2007 and all of 2008. Then in 2009-2010 my second try was to be a fashion model and that just ended badly. Adam Silver booked me on A LOT more work having a fitness physique than I ever did trying to do fashion when I left his company. So it's 2012 now and hopefully this third try will be the charm.
Billboard Magazine Power 100
One of my in-person clients Clint made the Power 100 in Billboard Magazine! I'm really not a fan of country but I can't wait to go to a Kenny Chesney concert this summer! Clint has been working with me for almost a year now and with his hectic schedule has still managed to keep off the 30lb's that he has lost.
Mass Gain Shake
The first few years of working out I didn't have much of an appetite to eat several times a day. I even asked a few of the bigger guys at the gym if there was any type of supplement that I could take to increase my appetite because I was just not ever hungry. Since I've been getting asked frequently how to overcome this and still be able to gain size I wanted to share one thing that allowed me to put on quality size quick once I started knocking the shakes down daily. I would have 2-3 of these a day along with 2-3 whole food meals.
- 2 scoops protein powder
- 1 banana
- 1 tbsp natural peanut butter
- 8-10oz milk
- 1 cup oats
I would blend it all together and chug it down. Hope this helps out!
Questions – 3/15/2012
matt
just went to silver models. erik christensen is a bad ass...you are guys are built similar.
14 March 2012
Tyler - I wasn't sure who he was I looked him up he's a BEAST
Nick
Hey McPeak! Congratulations on the modeling gig. I've been meaning to ask you what it is you did different in the pics you had on your website where you were ripped. The abs didn't even look real! Is understanding micro and macro nutrients a necessary if your trying to get lean, also the importance when trying to get big? Thanks!
14 March 2012
Tyler - Thank you! I'm very excited! Yes learning correct macros for your body is very important in either occasion. Also all of my pictures from 2010 I trained completely different than I do now. I did a lot of supersets and A LOT of high intensity cardio. You can look back as all my old workout logs from that time frame and see what I did.
TJ
scrambled eggs with melted provolone cheese and filet mignon is a good breakfast to get ripped? No carbs
12 March 2012
Tyler - I would think that would work if you were on a Keto diet.
Michael Hjortlund
Hey Tyler First of all, you are awesome bro! Second, I have a question about your training, more specific your weekly workout program. When you only train once a week, do you feel that it is enough for each muscle group, rather than to train the major muscle groups twice? Sincerely Michael H
11 March 2012
Tyler - If your trying to bring up a muscle group I suggest training it twice a week but give it at least 4-5 days of recovery between each workout. I've been training certain muscle groups twice a week for the past couple of years.
Frank
I am all for cardio and am sure it has worked for 99% of the people that do it, but do you really think listening to t-paine on ur ipod while doing 30 minutes on the stepmaster is as effective as just increasing the intensity of your workouts, lifting more weights, or doing explosive pushups, etc? I have stopped doing cardio and am seeing better results. Now if were talking about HIIT cardio than thats a different story...I am interested to here your take. thanks
9 March 2012
Tyler - I say if it's not broke don't fix it. If your getting better results with no cardio then stick with no cardio. The first 4 years of working out I did zero cardio.
Cal
Tyler do you have any tips for when you have upcoming photo shoots, like any tricks of the trade type secrets? do you have any liquids on the day or?
8 March 2012
Tyler - Once my members section gets launched which should be before my upcoming shoots you will get to see everything that I do to prepare for a shoot.
Yaseen
Hey Tyler recently ive been doing a lot of cardio due to being a busy student and my appetite has gone through the roof. I'll eat 2 chicken breasts, huge handfuls of nuts, plenty of fruit and eggs and be hungry an hour later.. is this increased appetite okay? also ive been recently trying HIIT cardio and I feel like i've gotten a lot hungrier from it. Thoughts? and should i stop eating LOL
8 March 2012
Tyler - Well it all depends on what your goals are. I suggest starting to measure out everything so you will know exactly the amounts that your taking in. Cardio in general increases your appetite and speeds up your metabolism so that is most likely why you are getting hungrier. You definitely don't want to stop eating and starve yourself but you should have a plan of attack with each day having an x amount of meals and x amount of carbs x amount of fats x amount of protein and then you will be able to make adjustments accordingly.
Past 5 Days
5 days in a row of workouts and my body is officially worn out. Since Brian was in town I wanted to take him through all muscle groups except the only one we didn't hit together was quads. Here is a rundown of what we did the past 5 days.. We used a lot of different techniques with partials,negatives,high reps,low reps, pre-exhaust,super sets,fst-7.
- Friday - Chest/Biceps
- Saturday - Hamstrings/Calf
- Sunday - Back
- Monday - Abs/Shoulders/Calf
- Tuesday - Arms
I have a slow day with clients so I'm going to use this time to just recover. I speak with Hany on Friday to find out what the game plan is now that I have to be prepared to shoot within 4-6 weeks so I know everything is about to get kicked into high gear. I can't wait to see what the final product looks like and I'll post more once I know more of when I'm going to NYC etc. One thing I know that will change is no more cheat meals until I'm done with my shoots. On a different note the weather has been awesome here and I'm hoping this spring weather is here to stay!
Silver Models!
Yesterday I got some exciting news that I am now signed with Silver Model Management again! If any of you have read my about section then you know that Adam Silver was the one who "discovered" me and gave the me the opportunity to get my foot in the door to the modeling industry in 2007/2008. He booked me on Under Armour, Ab Infomercial,Fitness magazines, and other stuff that I can't remember as I'm writing this. Mentally I'm such in a better place wanting to do this again as before I lacked direction and was very immature. In the next 4-6 weeks I'll be going back up to NYC to do all new shoots to update my portfolio and then hopefully I can start booking some things again 
Also some more news since my webmaster Brian G. has been down here going through the McPeak bootcamp lol we have been working on my website and it should be ready soon! His graphics team sent over the start of my page last night and it looks SICK!
I'll be filming another video this weekend for my youtube channel so that should be up by Saturday or Sunday.
Growseason is officially OVER!
After doing A LOT of thinking over the past couple of weeks and more so in the past day I've made the decision that my grow season is OVER. Or in other terms I'm not going to try to put on size anymore. It's time to get lean and ripped up again but maintain the new size I have put on. As for my workouts I'm switching a few things around and going back to some of my old techniques I've used in the past. It's a lot of stuff that I miss doing to be more athletic. With summer right around the corner I want you all to follow along and get ripped up too! Brian my webmaster is coming down to Nashville this weekend to visit some of his family but we will also be doing some work as well (and I'm going to kick his ass in the gym). I'm going to see if it's possible that we can get the members side launched this week because I will be posting my detailed workouts daily, supplementation in detail, and my daily diet. You will be able to follow my progress and ask questions on how to adjust your diet in order to get the same results I will. And of coarse if your goal is to add mass I'll have my mass building diet posted as well that I've been following for the past 6 months that took me from 210-222lb. Here are my measurements I took (no pump or flexing) just now along with my body fat measurement that we redid (Suzanne wasn't pinching hard enough the other day)
Current Weight - 222lb on an empty stomach in AM
- Neck (directly above adams apple) - 15
- Chest - 45 1/4
- Shoulders - 53 1/4
- Waist (belly button - 35
- Ass - 42
- Upper leg (mid point between knee and hip) - 25 1/4
- Calf - 16 1/4
- Arm - 14 3/4
Body Fat 7 point Test with Digital Calipers - 8.6%
- Tricep - 5
- Chest - 5
- Axilla - 9
- Suprailiac - 9
- Abdomen - 13
- Thigh - 10
- Subscapula - 11
Questions 3/7/2012
Angel
hey tyler i tried not taking any pre workout drink my last workout, and i found myself very tired and fatigued during the workout? whats ur best advice to keep energy levels up without taking tge pre work out stuff? also what pre workout supp worked best for u?
7 March 2012
Tyler - If you have been taking a stim based pre-workout supplement then it can take a week or so before you will lose the lethargic feeling since your adrenal glands are getting back to normal. My suggestion is just to cycle off for 4-8 weeks and then once you take them again it'll be like you've never taken it before. My favorite pre-workout supplements have been Stimulant based - superpump max, non stim - Evogen EVP.
Cal
Tyler my man, what exercises do you do typically do for hamstrings, I feel I do alot more quad exercies than hamstring ones when leg day comes around!
7 March 2012
Tyler - Try splitting them up and training quads one day and hams later in the week. Here was my most recent Ham workout
- Lying leg curls - 4x8-12
- Seated leg curls - 4x8-12
- Deadlifts - 135x10,225lbx10,315lbx20,405lbx10,405lbx8,315lbx15
- Standing One leg curl - 4x12-15 superset standing calf raise
- one leg leg press calf raise - 4x12
Richard
Hey Tyler, can I take protein powder without a liquid or is it less effective?
7 March 2012
Tyler - No as long as your ingesting it it doesn't matter if you use liquid or not....but how are you going to be taking it? just eating the powder?
James
Tyler, why you were "filling out" with Hany's program, approximiately how many carbs were you taking in on you carb up day and how little did you take on your carb down days? Also, how did you cycle it? i.e. 3 low 1 high? Im working on putting on size but i find i tend to begin looking smooth and bloated if i eat moderate to high carbs everyday.
6 March 2012
Tyler - My carbs are still very high right now. I'll be posting my daily food logs again once my members section launches so you will be able to follow my exact diet every day.
Nick
Hey McPeak!!! You offer so much value... I would love to offer something back. Maybe I can help you out with your marketing? Beyond that... I have a question regarding your lean-gains/warrior diet you did a few months back. i've been on it for about 4 month. i'm starting to look ripped but seem to have dropped in appearance? weight is the same, but I seem to look smaller.. what are your thoughts? thanks bud.
6 March 2012
Tyler - Lean-gains wasn't good for my body. It sounds like your muscles are just extremely flat. I had the same problem when I did that I thinned out quick. Not sure what to tell you other than I didn't like it and I would never go back to it. I prefer 6 meals a day and keeps my muscles full constantly.
mike
hey ty i am 6'4" and have pretty well defined muscle due to my ectomorph body. i am not strictly ectomorph. i need to gain mass while keeping my definition. Where would be a good spot to start following your workouts? i love your physique and would like to get very close to that. great job btw and keep it up!
6 March 2012
Tyler - Any of my workouts I've posted since September 2011 till now would be good. They are all designed for strength and mass gain.
Dre
Hey T, You plan on bringing back rap beats into your videos again? That was dope!
5 March 2012
Tyler - appreciate it..but I doubt it..I don't have the time anymore to put into that.
Eric
Hey Tyler... I started my cut 2 weeks ago today at 190 I am already 185. Do you think I might be losing weight to fast? I am eating 6 whole food meals a day and doing cardio every day. I am afraid that I am going to lose the muscle I worked hard to put on over the last year. Do you think I should cut down on the cardio?
5 March 2012
Tyler - First off 5lb in 2 weeks isn't too bad because usually people will lose quick in the beginning when your losing some of that water weight at first. As long as your strength is staying the same and not decreasing then that is a clear sign that your holding onto your muscle. That being said I do suggest cutting down on the cardio and giving your body two days rest during the week.
Cardio Thoughts 2
Keeping the same intensity from start to finish is essential! If you take the time to watch this keep in mind what I have to say next time you hit the gym!
Categories
Shoutbox
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- rod
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ty, been a fan for a while, having grown up near you in blacksburg. most people recommend doing cardio after lifting but i'm wondering if this makes the workout too long? people say don't work out for more than an hour but if you lift for an hour then how can you do cardio after, especially if you need protein ASAP after lifting? thanks.
- 20 May 2012
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- dandog
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daniel get a clue - the guy has been sick
- 19 May 2012
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- Yaseen
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Is it necessary for anyone looking to achieve a certain goal for their physique to know their macronutrient goals/calorie requirements and adjust them ?
- 16 May 2012
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- Will
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Tyler, Keep the focus on you... those that care understand... know you care about your followers... might suggest you photo your recovery to share so others might learn from your journey..YITB...
- 11 May 2012
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- Tyler
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Daniel - In the members section you will have new videos weekly along with my exact daily workout blog and nutrition blog. Apologies for delays and thank you for you and everyone else's patients
- 10 May 2012
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- Daniel
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Tyler, I know there's a lot on your plate. However, if sense you haven't posted for seven days, it make us wonder what will happen if we become members. ...not a criticism, just some fiendly advice from someone who has really benefited from your advice.
- 10 May 2012
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- Jack
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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
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- munjal
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hiii
- 8 May 2012
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- Eric
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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
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- Mark
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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
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