Tyler McPeak

Day 7

food1 300x225 Day 7

Quick stop by Nutrishop and the grocery today

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
food2 225x300 Day 7

Costco trip this past weekend



Day 4

screenshot2010 300x165 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.


Past 5 Days

motivation 300x300 Past 5 Days5 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!weather 200x300 Past 5 Days


Questions – 3/2/2012

shoutbox7 300x1808 Questions 3/2/2012TJ
Do you drink? Ever since I started my mission of packing on lean muscle and getting ripped I haven't been able to bring myself to do it.
2 March 2012

Tyler - In the past I would drink almost every weekend..hell I even drank before some of my shoots in NYC...I would party at the clubs all night then shoot the next day..very ignorant.  It wasn't until I linked up with Hany that I changed my whole perspective of training and nutrition.  I've only drank maybe 4-5 times in the past 6  months.  That being said I think you can still let loose at least once a month and still make all the gains you want.  You have to remember you only live once and take it from me you will go crazy if you just live like a hermit and don't go out and enjoy yourself every once in a while.

Tyler, im a bit concerned, i feel like sometimes my lower chest gets bloated or soft, but then other times my chest looks flat and toned... does this have to do with sodium manipulation or bloating of some sort? It's as if my i've gained fat in my lower chest nipple area temporarily. Im not sure if it's a sign of gaining fat. Im currently 15%bf, 175, 5,9, eating failry clean, but trying to put on mass. My diet has consited of alot of whole wheat pasta lately.
2 March 2012

Tyler - It sounds like water retention.  At this point you shouldn't worry about sodium but maybe try switching out your carb source from the pasta to something else...rice or potato.  Maybe add in some cardio to a few times a week. Even though your putting on size right now it's still important to do some cardio because ideally you should stay around 10-12% when trying to add mass.

Are you doing morning cardio now cuz your trying to lean out even more, i.e. cut? You'll burn fat faster by doing morning cardio, right?
2 March 2012

Tyler - Yep your correct

Me and some friends are arguing about the benefit of doing 'half reps' or partials like you do in some of your workouts. They're all hardcore oldschool lifters and think that if someone doesn't getting a full ROM then they're not trying hard enough. I think they're good to do at the end of sets or even a full set because it keeps constant tension on the muscle and saves joints as aposed to locking out on every rep. thoughts?
1 March 2012

Tyler - I believe they serve a purpose as an advanced technique to further muscle failure.  I don't ever do a full set of partials but towards the end of something like a hammer strength press once I can't get full reps anymore I'll add in 3-4 partials.  That being said I never lockout..always keep a slight bend in all of my joints.  check out my chest/bicep video I did in FEB I did partials in that along with my Back video from FEB

I see in your nutrition log you always take took scoops of protein, why is that?
29 February 2012

Tyler - Take took? not sure what your trying to say but whey protein is one of the fastest digesting proteins and I've consistently taken it every since I started working out when I was 18

hey tyler, Im 6'2" and 205 and trying to lose the spair tire, around 8 pounds. I was wondering how much cardio do you do, when do you perform it, and what type of cardio?
29 February 2012

Tyler - Right now I'm doing 4 days on one day off of empty stomach cardio for 45 minutes on an incline treadmill walk. steady state low intensity is the type.

Hi Tyler, i am starting to see results just like you said, But i am still Skinny ( 6"2 and i weigh 76Kg (Age 27)) i do drink whey Protein and eat very healthy, My goal is to get a 6pack and i can see it in correct lighting, but i need it to grow bigger so it stands out much more, i do crunches on a ball, heel taps, plank, side crunches, and the Ab wheel every other day. i see my muscles taking shape, but i stay skinny.
29 February 2012

Tyler - I sent over your questions to fill out yesterday. looking forward to working with you!

I trained solidly for a year then had to take a year and a half off from training. Do you have any advice for starting back training after so long out
28 February 2012

Tyler - Start off slow and progressively up the intensity.  Don't get discouraged and take each day as a day to improve.  Stay dedicated and you will get where you want to be.

I have a couple questions. In your post about pre and post workout nutrition you say that you cycle your carbs post workout. What influences whether its going to be a carb day or no carb day, what muscle group you work that day? Also whats ur current body fat percent?
28 February 2012

Tyler - On muscle groups I'm trying to bring up is when I'll have more carbs.  Not sure what my current body fat is I never get it checked.



A couple of my GOALS

screenshot2 300x169 A couple of my GOALS

Screenshot from Chest/Bicep video

Since I've been getting a lot of questions recently about what I'm currently doing and what my physique goals are now I figured I would just make a quick post about it.  My goals are to get back into the fitness magazines.  I have not shot for a fitness magazine or fitness shoot since 2008.  If you have been following my site you know the whole story of when  I went to NYC and tried out fashion modeling lost my fitness physique and it ended up being a bad situation.  So for all of 2010 I didn't take nutrition very serious and was still partying a lot on weekends and just wasn't doing things correctly in order to achieve the type of physique I want.  It wasn't until I linked up with Hany that everything changed.  Fast forward till now and when I last spoke with Hany the game plan is to maintain the body fat level that I'm at now but still try to fill my frame out.  I will know very soon about possible magazine stuff and then my program will change gears into getting as peeled as possible.  Until then I'm going to continue to add lean mass enjoy the extra food and continue to build up my chest,back and legs more.  I've gotten my weight back to where it was in 2008 but feel that I have a more matured look.  Currently I'm 218lb in the morning on an empty stomach and 222 when I go to bed.  When my member section launches I'll be doing my food log in it once again so you can follow my daily current diet from this phase I'm in now to when I'm shoot ready.

431410 175392845904419 163846577059046 263427 717155543 n 225x300 A couple of my GOALS



Chest/Biceps 2/11/2012

videos9 300x120132 Chest/Biceps 2/11/2012
I train Chest and Biceps at Nashville Athletic Club on 2/12/2012. I explain each exercise and different techniques I use throughout the workout. Currently I'm weighing 218lb in the morning.


Members Section Coming Soon!

I'm extremely excited to be launching a Members section of my website within the next month.  It will include A LOT more detailed content.  I'll be doing longer videos and explaining what I'm doing while I'm working out.  I will also have weight loss programs, lean mass building programs, and programs for women.  It will be as if I'm your personal trainer over the internet.  I will be teaching all of my tips and tricks that I've learned over the years since I got started.  I'll have my full diet I've been following and my blogs will be updated daily with the exact workouts that I'm doing.  There will be a forum for members to ask me any questions.   Also I'll be doing videos in the kitchen making healthy recipes and showing how I prepare my food.  There will be new videos every week.  I want to make it affordable for all of my dedicated followers so for a limited time I will be offering this membership for $4.95 (US Dollars) per month for lifetime.  Stay tuned for more information.

screenshot 300x169 Members Section Coming Soon!

Screenshot from Chest/Bicep video 2/11/2012

On the flip side I will still be doing some free content.  Every couple of weeks I will continue to put out a youtube video and will be updating my facebook and twitter daily.  Thanks for the ongoing support! Keep training hard!



photo142 295x300 Calf/Bicep/Tricep

Yesterday my body was feeling drained from that heavy back day on Sunday but I still got a good arm workout in.

  1. Standing calf raise - 4x15
  2. TRI-SET - hammer strength preacher curl,rope pressdowns,seated calf raise - 4x10-12
  3. spider curls w/ cambered bar superset db seated overhead ext - 3x10-12
  4. standing concentration curls superset cambered bar skull crushers - 3x10-12

This upcoming Sunday I'll be filming my chest workout and I'm looking forward to seeing what type of quality this new camera produces.  The video will be up by Monday afternoon.



  1. WORKOUT13 300x12036 Back/Bi/ABHammer Strength Low Machine Row - 5x15,12,10,6,6
  2. Tbar Row Wide Grip - 4x8-12
  3. Wide Grip Pulldown Machine - 3x12
  4. Hammer Strength One arm Row Superset Reverse Grip Pulldown - 2x12-15
  5. Standing Concentration Curls - 4x10-12
  6. Seated Hammer Strength Preacher Machine - 3x12 superset lying ab crunches 3x30
  7. Hammer Curls DB superset reverse grip curl - 3x12-15
  8. lying weighted leg raises - 3x30

Here is a picture from today...gotta support my favorite music artist icon smile Back/Bi/AB

wizkhalifa 274x300 Back/Bi/AB

3/19/2011 - Wiz Khalifa


AM – Back, PM – Bicep/Calve

WORKOUT13 300x12031 AM – Back, PM – Bicep/CalveBack - AM

  1. Machine Row - 3 warm up sets for 12-15 reps then 4x6
  2. Reverse Grip Row - 3x8-12
  3. DB Row - 2x12 then 2 drop sets on last set 12-15 reps
  4. Wide-Grip Pulldown - 4x12,8,15,7 one drop set to 15
  5. Reverse Grip Pulldowns - 3x12-15

Bicep/Calve - PM

  1. Seated Hammer Curl - 4x10-12
  2. Seated Preacher DB one arm curl  - 3x12
  3. Standing Straight bar curl w/Arm Blaster - 4x12,8,15,8
  4. High Cable One arm Curl - 4x20
  5. Standing Calve Raise - 4x12