Under 7 week out UPDATE
This morning I got up knocked out my 30 minutes of cardio on the stair climber. After that I pretty much felt drained and out of it for most of the day. I took the day off from weights and in between clients and client calls I managed to get a 30 minute nap in that was a life saver. I was thinking to myself it's too early to start feeling this shitty lol considering I havn't even started my diet yet. Cutting starts next Wednesday! I will be posting my diet up on my members section. The plan is to cut hard from the start then fill out leading up to the shoot. EVERYTHING will be posted in the members blog. I'm definitely not looking forward to feeling like shit all the time but the worse you feel usually the better you look lol. It'll all be worth it though. It's been over 2 years since my last shoot and I've NEVER gave a photo shoot 100 percent effort in prep so I can't wait to see the end result. I've got a videographer that will be filming my workouts and lifestyle type of videos when I'm a couple weeks out from my shoots.
Yesterday was arm day and since I got such a ridiculous pump last week I decided to do the exact workout to see if the same pump would happen. AND IT DID! That is by far one of my favorite arm workouts so definitely give that one a try and I guarantee your arms will be ballooned up! (workout posted in members blog) Tomorrow is Back day and the plan is to add some hamstrings at the end. I'm skipping morning cardio and I'm going to run outside tomorrow afternoon. That will most likely be one of the last time I run outside since I'll be keeping everything LOW INTENSITY starting next week. I just won't have the energy to do that type of cardio with the calorie reduction. One good thing about calorie reduction is a cheaper grocery bill lol. Everyone keep it up!
Tyler, what do you suggest to take to keep "regular"? I get roughly 30grams of fiber a day, but for some reason my stool (for lack of a better word) hasn't been getting along with me. Perhaps digestive enzymes or just a laxative? Thanks man
24 September 2012
Tyler - I've had the same trouble in the past when I go very low carb. Try out dieters tea that helped me out a lot. If that does't work for you try using some metamusil every day.
How long are your cardio sessions and how many times do you do it a week?
24 September 2012
Tyler - 5 days a week for 30 minutes. I either do the incline treadmill walk, stair climber, or stairs out side. Yesterday I ran outside so I might start doing that a couple times a week
Hi Tyler, when i work out my chest i find that i feel my front deltoids working more than my chest. I have tried pre-exhausting my chest with dumbbell flys and then move onto heavier pressing exercises but i still feel the same. Is this due to poor technique or is it normal as the deltoids are a smaller muscle?
23 September 2012
Tyler - It's most likely due to trying to use too much weight. Drop the weights down and really focus on just the the chest. Once you get a strong mind muscle connection you will start to be able to use heavier weight without feeling it in the majority of your delts.
know you hve moved on, great progress on yoru side, been inspiration for me in getting at the work, more than exercise but really work... like life is all in the same mind set thank you man really
19 September 2012
Tyler - Your welcome! glad I can help!
Questions – 9/11/2012
Tyler, I am starting to get my diet on track and i feel like i am doing a pretty good job. The biggest problem i have been having is my portion size. How much would you say is good to eat each meal?
11 September 2012
Tyler - this depends on a lot of factors. In my members section I have my fully detailed diets etc. there is also a place for you to ask questions about your own meal plan.
Hey Tyler- I was wondering what pt certification do you have? Also, what which one would you reccomend attaining if you were just trying start working as a personal trainer?
10 September 2012
Tyler - I'm certified through ISSA. I would just go with one of the top ones. I know some gyms only allow certain ones. I'm an independent contractor and I feel that's the best way to go for personal training since most gyms will take HUGE percentage per client. Something to keep in mind. ACSM is another very good one...good luck to you!
hey man. you mentioned on numerous occassions that you cook your meat in bulk and then freeze it. i was wondering if there is any harmful risk with that? and also how long does cooked chicken (for example) last frozen? and also lastly, ihow do you go about defrosting it?
10 September 2012
Tyler - there is nothing harmful about doing it this way to my knowledge. If there was I would not be doing it. I cook about 15-20lb at a time or so. Freeze them in bags that will last a couple days each. To defrost them I just put them in a sink with some water and let it set for about 30 minutes. As for how long the frozen cooked chicken will last...I'm not sure but I go through it pretty quickly and it's always still good.
hey tyler i could do leg raises on the floor and on a captains chair but i cant do them while hanging can u tell me how i could start doing them while hanging thanks
7 September 2012
Tyler - I have the same problem. when i do normal hanging leg raises from pull up bar it pulls on my shoulder joints so badly it causes pain. I use the arm hangers that you can put your arms through and hang.
Hey Tyler, I purchased your Phase 1 , Looks great and cant wait to start it. Is there anyway you can have any workout sheets made for this program that I can take to the gym with me? I will also be buying Phase 2 so it would be great if you can make something up like that..Thanks
5 September 2012
Tyler - not sure what you mean by workout sheets? I don't track my weights weekly I keep it all in my head.
Quick question on cheat meals. How do you determine your cheat meals? Also do you still maintain a calorie deficit if you're cutting?
4 September 2012
Tyler - Not sure what you mean by how I determine a cheat meal?? I've been having a cheat meal every Saturday for a while. I eat whatever I want for a 45 minute period. If you want to see my fully detailed diets my member section just launched and it will all be on there!
Questions – 8/27/2012
Hey Tyler, a question about Cardio. If you are sore from a leg workout (doms) the next day or the day after that, is it okay to fight it and do your cardio, considering you can barely walk straight? Also, how long should you wait if you do morning cardio and have a weight training session later that afternoon? Thanks!
27 August 2012
Tyler - I would say it depends on what type of cardio your doing. I always do cardio the days after legs I feel that it actually helps speed up the recovery process. If your just doing low intensity you shouldn't have a problem and once you get moving and blood flows to them you shouldn't feel the soreness too bad. To answer your second questions I would say 4-6hrs is a good rest time in between cardio and weights. It's really going to be up to you and your schedule and personal preference as to how long to wait but I like to keep mine at about 6hrs apart.
hey tyler what is a good creatine product that will get me bigger and stronger alot thanks
27 August 2012
Tyler - Micronized Creapure Creatine Monohydrate
hey Tyler, I'm a big fan of your work! I'm a shift worker and lately I have been working from 4am-1:30pm with 2 days a week where I finish at 4:30pm and a day off every now and again! I find it hard to go to the gym at 1:30 some days! Is it better to push through and go to the gym or have a nap then head to the gym! Am going to buy all the supplements for your ore workout shake in tmt phase 1 today! Thanks a lot, also am loving phase 1!!
26 August 2012
Tyler - Thanks for checking my book out! I would most definitely take a nap before the gym. Don't force yourself to go if your not feeling like up for it. You want your workouts to be as productive as possible and forcing yourself to go when your worn down is not a good idea. Good luck and keep up the hard work!
Hey Tyler, I have a very serious question. I've been working out non-stop for the past few months. I'm really starting to see the definition. The guys in my gym class keep saying that the bigger my muscles get, the smaller my penis will be. I don't really see how that's possible, but I wanted to ask a trained expert. Are there things I can do to prevent such a thing if it exists?
25 August 2012
Tyler - I'm not sure if your joking or not but lifting weights does not affect that one bit.
Tyler, i was wondering if 6oz chicken with 5oz sweet potatoes and half an avocado is OK pwo. This is also the last meal of the day and taken an hour after my pwo shake (25g karbolyn and bcaa). Thanks!
24 August 2012
Tyler - That sounds good. I would actually eat that 30 minutes after your pwo shake if possible.
Tyler, what'st the best online or book information source to get a good overalll understanding of fitness nutrition? From vitamins to proteins to carbs....where is it all explained in simple terms?
21 August 2012
Tyler - Well there is several different ways to skin a cat. That being said it all depends on what type of diet/nutrition approach you are interested in. I've tried several different dieting approaches and what I'm currently doing right now is by far the easiest diet I've ever done and I feel that I look my all time best. Check into bodybuilding.com and just search through some nutritional articles.
Some people want it to happen, some wish it would happen, others make it happen.
Time flies by! As I'm getting older I'm noticing that the weeks go by A LOT faster then they did when I was in my late teens and early 20's. Shit sucks lol! Summer is almost over and next thing you know it'll be the holidays again. One thing that is a huge plus about getting older (which I'll be turning 28 on November 24) is muscle maturity. I'm really starting to notice my muscles getting a more mature look that comes with years spent hammering away at the weights. Most males really start to hit their prime physique wise I'd say all through their 30's if they've played their cards right. Today my day got started off with 30 minutes of low intensity treadmill walk. I read some of the dumbest shit the other day from an interview of a guy who says that only guys who use steroids can benefit from doing fasted cardio. I'm not quite sure what he means by this but it's his opinion. Doing cardio as soon as you wake up is my favorite time to do it because it allows me to knock it out first thing and not have to worry about getting it in for the rest of the day. I suggest to everyone whether your doing do it empty stomach or later on to keep your cardio separate from your weight training. As soon as your done with weight training you want to focus on the repair process immediately to keep your body anabolic. I understand some peoples schedules might not allow that but if yours does keep it separate. Later on I started putting TMT-PHASE 2 together as a book and before I knew it it was time to train some BACK! I got a RIDICULOUS pump and I know that my my clean cheat last night helped out with that along with my strength being through the roof! Last night I had 5oz beef, 2 cups white rice, sun flower kernels, sushi, and a tomato salad. Next week I'm going to switch it up but beef and white rice and sushi are definitely a favorite.
TMT-Phase 2 will now be an 8 week program. Reason being is since I've got this upcoming shoot once I'm done with phase 2 that will put me at 6 weeks out. I've got one more week of Cycle 1 then I move onto cycle 2 which is weeks 5-8. Phase 2 so far has allowed me to make some really solid gains. I did my weekly assessment yesterday and I woke up at a weight of 215lb! Body fat still reading under 5% so I'm extremely happy that I've been able to maintain my body fat but put quality size on. So Phase 3 will be a 6 week program geared towards getting into crazy photo shoot condition. Once I'm 4-6 weeks out cheat meals will get cut out as well. My goals is to be 3.5% body fat and DRY for this shoot. You will be able to follow my diet as it changes and what I do to peak my condition the day of the shoot all on my members section!
Everyone keep up the hard work!
"Some people want it to happen, some wish it would happen, others make it happen." -Michael Jordan
A typical Sunday for me
Every Sunday is pretty much the same for me. It's the only day of the week that my body allows me to sleep in and the reason being is because of the huge cheat meals I have every Saturday. Today my day got started at 9:45am and as soon as I got up I did the treadmill for 30 minutes of low intensity cardio. I kept the speed on 3.8 and incline on 10.0-12.0 the whole time keeping my heart rate at 130. I used to take Sunday completely off from everything but for the past 2 weeks I've switched my morning cardio schedule around to always do a session after my cheat from the previous night. By the time I finished cardio, took a shower, and ate my first meal it was around 10:45am. After that I got online and checked emails and all of the sites I go to every day for updates and downed a couple cups of black coffee. Occasionally on Sunday's I'll have 1 or 2 clients that want to train with me but today I didn't have any. I laid out on the back deck for about 20 minutes then around 12:15pm took the dogs for a 30 minute walk around the neighborhood. We have a route that we do that is basically a big square and since my schedule during the week hardly ever allows them to get walked they get there walks during the weekends. Once we got back it was time for meal number 2 then had to make a grocery trip. After that I went to the farmers market to pick up a couple things then it was back to the house for food prep time. Besides all of that I do some reading/studying and I ended up getting a 30 min nap in as well. So that is a typical rundown of a lazy Sunday for me.
TMT-PHASE 2 WEEK 2 DONE!
Another productive kick ass week of workouts. This week was even better than week 1 since all the kinks were worked out and the tweaks I had to make worked out perfectly. Phase 2 is set up differently then phase 1. There are still 3 cycles and it's still periodization but it's just different. This week I ended up only doing 1 HIIT session that was 5 minutes of 1 min jump rope followed by 20 lying leg raises back in forth 5 times. Then finished off with 5 minutes of stair climber at levels 7.0 and worked up to 9.0. This morning for my usual treadmill empty stomach work I switched it up a bit and incorporated some light jogging. 5 minutes I walked on an incline of 12.0 then 5 minutes jogged on an incline of 5.0. Speeds were for 3.8 for walking and 5.5 for jogging. It made my 30 minutes fly by so I might start doing that a couple times a week to see how my body responds..always keeping my heart rate at 130-140. Today to finish the week off strong was ARM DAY and my friends Brian M. and Andy W. joined. Andy told me that he came close to throwing up at one point and Brian texted me after we were done and home and said "Mother Fucker...I'm beat" lol. Needless to say it was a SICK workout and all of our arms were pumped to the max!
Today I was just thinking some random thoughts and I am very happy with my decision to wait and shoot at the start of the new year. I really want to make a statement with my next pictures that I do since I havn't been in front of the camera since 2010. These are going to be solely fitness shots and I plan on looking freaky! Giving my body this much time to make improvements I feel is going to pay off HUGE and the bottom line is I'm in no rush right now to get new pictures taken.. I want the timing to be right and I want to look better than ever! Like I've said in previous post I'm finally starting to look the way that I've always envisioned myself when I first got started in everything.
Tonight was my cheat meal night and like usual I toar up some food! I had some Popeyes chicken..a 3 piece and a biscuit with a small serving of mashed potatos. Then about an hour after that I had 2 home made cheese steak sandwiches. For desert I had some pancakes with nutella and banana on top To get a little buzz going I had a couple Irish Car Bombs..one of my favorites!
Very proud and happy with one of my new online weight loss clients Norman! Here is his stats he's only been working with me for 4 weeks and I DON'T STARVE MY CLIENTS He's had trouble with eating all the food that's on the plan. Just like all of my clients he gets a BIG cheat every week too. That being said It pisses me off when trainers starve their clients..hell anyone can lose weight if you starve them. THAT IS NOT HEALTHY! Back to Norman though..he's kicking ass! great job thus far but we have more work to do!
Starting weight: 269
Weight after week 1: 262.6
Weight after week 2: 260
Weight after week 3: 255.9
Weight after week 4: 252.2
Total weight lost: 16.8Measurement Tracker
Starting: waist 44, hips 44
After week 1: waist 43, hips 43
After week 2: waist 43, hips 43
After week 3: waist 42, hips 42.5
After week 4: waist 41, hips 42
Total inches lost: waist 3 inches, hips 2 inches
Week 1 of TMT-Phase 2 complete! & News Update
That was one hell of a week! The workouts are crazy intense and so far so good as for being just as good as they look on paper. There was only a couple minor tweaks that I made to perfect it. Today my friend Brian joined up with me and we got after some arms! I've already started filming my workouts and I've done 2 videos this week which I'll be putting out once the book is released in September. This morning I didn't do any cardio except take the dogs for a 30 minutes walk a couple hours after my first meal. I did my second session of HIIT cardio for the week after trashing arms and today I did 5 minutes on the spin bike by doing 1 min at a decent pace then a 30 second sprint (extremely painful leg pumps). After the 5 grueling minutes were done I went on to the stair climber and did 2 minutes level 7.0 then 1 minute 8.0 and that wrapped up my workout for today. Tonight I was completely ravenous and for my cheat meal Suzanne and I went to my favorite burger spot here in East Nashville called The Pharmacy. I had the Farm Burger which has egg,ham and bacon on it and the cheeseburger which has 3 different types of cheese on it along with sweet potato fries and tots. I washed it all down with a German beer that was 12% alcohol content (that one beer gave me a nice buzz). After we finished that up I just wasn't feeling full or satisfied so I stopped by Burger King and tried the Texas BBQ Whopper and finished everything off with some ice cream when I got home
So after A LOT of thinking I've decided against going to South Africa or NYC in the near future to shoot. I know I'm a very indecisive person sometimes lol but I just want to make sure I'm making the correct moves in order to further my progress towards my goals. That being said the reasoning behind this is that I've really only been doing the correct nutrition,training, and supplementation for about 13 weeks now. Yeah I built up my body for the first 6 years by training correctly and taking supplements but my nutrition was always horrible. Then I had the 1.5 years away from my passion where I completely threw everything away to try to be a fashion model. Then after I got over that I was still in a confused state of mind of what exactly I wanted to do with my career and body. Fast forward till recently it wasn't until I got very sick with pneumonia that it was a life changing experience for me. If you've been following my site for a while then you will remember my ups and downs...my downs being where I wouldn't post ANYTHING for weeks on end...during those times I was very down on myself for the fact that I was always stressing out about my nutrition and could never accomplish the type of shape that I'm in now. I was continuously spinning my wheels and the thought of quitting and giving everything up was constantly on my mind. I was thinking of just getting a different job and going back to school for who knows what. So the gist of the story is that I want to give my body more time to improve. I've never seen it change weekly like it is and I've never done an "off season" style of nutrition and training correctly. I feel this is the best time for me to do this since my head is on straight and my priorities are in the right place. My plan now is to take the next 5 months and really focus on making solid improvements to my physique before I get back in front of the camera. This will allow me to maintain where my body fat is now and make solid gains where I need to and not have to diet hard to get down to 3-3.5% body fat for a shoot (which is the percent I want to be for my next shoot) There is one photographer in particular that I am going to set a shoot up with that is famous for just FITNESS shots. I plan on doing this at the beginning of 2013! Until then I will continue putting out plenty of content on here and my youtube channel! Thanks again for the continuous support! Everyone keep training hard and stay focused on your goals!
VA Trip Day 4
Yesterday was overall pretty laid back. I didn't do any cardio and for the most part just relaxed all day long. I laid out by the pool for 30 minutes or so and I'm finally starting to get some color to me. Since I'm getting a lot of rest and down time I decided to go train some light arms yesterday afternoon. Usually I take Wednesday's off but I felt like training! It was more of a pump workout that consisted of 4 supersets by grouping a bicep and a tricep exercise together. I kept the rep ranges in the 10-20 range. I got a really full pump and ran into my friend Brook that will be training with Ben and I on Saturday when the real ARM workout takes place. After my workout I came home and my sister brought over my nephew and niece. My parents and all of them had pizza from NY Pizza (one of my all time favorite pizza places) and I got to eat my normal meals. We all hung out together for a bit then once they left I watched a couple of the UFC Fuel fights and then the season premier of White Collar with my Mom. This was a much needed trip and it feels great to be back home!
Random Thoughts that ran across my mind today - I get a chance to leave reality almost every day during my workouts. The feeling is hard to explain but it's comparable to a drug like high experience to me. When I'm in the gym mentally there is nothing else on my mind except the muscles that I'm training that day. Here is one of my favorite clips from Arnold. Pretty much sums up the same feelings I get.
VA Trip Day 3
So far I have been getting the best sleep I've had in a while for the past couple of nights! It has been nice that my body is finally relaxing and resting well. As I posted yesterday I did my cardio on my parents recumbent bike and a few hours later I went out to Gold's and hit some BACK with Cris. It was yet another ridiculous session. Great intensity and great pump. I got some good footage of it on film so that video will be out in a couple of weeks. Once I got home and scarfed down my post workout meal I went out back to the pool and got some much needed sun for 30 minutes. Growing up and all in my early 20's I would soak up the sun for hours upon hours daily but I've smartened up and realize getting too much sun ages your skin plus increases chance of skin cancer. So I'm a lot smarter about it now. Later on I hung out with my parents and we watched American Reunion. Pretty damn funny! I'm really looking forward to Friday and Saturday nights letting loose and having some drinks! I havn't had a buzz since March..so it won't take me much lol.
Quick Note: If you have purchased TMT-PHASE ONE please make sure to watch the video series that I've put up. Some of the questions I'm getting I have shown in my videos. Click Here for Video Series