Questions – 5/10/2012
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.
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
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
Questions – 4/15/2012
Tyler, first of all, hope that you get better. Pneumonia is terrible, but its definitely a good thing you take care of yourself. I have a quick question about sweet potatoes and carbs in general. First, should you eat complex carbs like sweet potato and brown rice, even on days that your not working out? Or should you just eat them before and immediately after your workouts? Secondly, how much sweet potato/brown rice is appropriate per meal? Finally, I shouldn't eat the skins on the sweet potato correct? I know you probably won't be getting around to questions for a while which is completely understandable. Thanks for you dedication Tyler, hopes and prayers are with you man. All the best.
14 April 2012
Tyler - My diet stays the same on days I don't' workout. Your body still needs the food for recovery purposes IMO. The amounts you have per meal really depends on a lot of different factors. my suggestion is to play around with that and see how your body responds to the different amounts. you can eat the skins if you'd like it's a great source of fiber..i choose not to eat them just because i don't like the taste. i eat my sweet potatos cold with ground cinnamon on them..been doing that for years now. thank you for your kind words and support. keep up the hard work!
give yourself time to recover, can have a rebound of the bug
14 April 2012
Tyler - most definitely..that is the last thing that i want to happen right now.
Tyler, it's been a while since we've heard from you. ...hope your doing better. Daniel
14 April 2012
Tyler - thanks Daniel...it's been a rough 2 weeks..i'm just ready to feel better again.
in the supermarket i can often choose between non gluten cookies or cookies with no sugar. they can't be non gluten and no sugar. what is the better choice for getting ripped?
8 April 2012
Tyler - the best choice is to not eat cookies at all. if you can't give up cookies chances are you won't be able to achieve the leaness your striving for. if you talking that these cookies are just every once in a while..say once a month then i would just eat normal cookies.
Tyler, i read that your taking glycocarb with evp pre-workout? Do you take them together? The EVP directions say to take it on an empty stomach, does it matter if you take your carbs with it?
5 April 2012
Tyler - no you can take them together. when i was taking them i would do 1 scoop glycoject and 2 scoops evp mixed together 20 minutes before my workout.
Tyler- what does your pre-bed meal consist of?
4 April 2012
Tyler - a protein source and greens
Hey Tyler, have you always been vascular? Other then lowering your body fat, are there are ways to get your veins to appear thicker and more apparant? Does cardio help since it promotes the increase of blood flow?
1 April 2012
Tyler - Vascularity does come from having low body fat. Cardio will help burn the fat off so your veins will be visible.
Questions – 3/4/2012
Tyler, I read that article on Description of Heart Rate Zones. What zone do you train in? Healthy Heart zone, Fitness zone, or Aerobic Zone? Thanks, John
5 March 2012
Tyler - The only time I monitor my heart rate is on cardio and I do the Aerobic Zone.
Hey Tyler, two questions related to Cell K.E.M. 1. Why do you take it post cardio, why not just take a protein shake, or have your breakfast right after? Do you wait to to have breakfast after cardio? 2. How is Cell K.E.M. superior to just protein? I feel like i should be taking a 40g of protein right after my work rather then 1.5 scoops of cell K.E.M. which is essentially just BCAA i believe (but protein has BCAA). Thanks!
4 March 2012
Tyler - I have it directly after cardio to get the bcaa,gluamine,creatine in my system immediately about 20 or so minutes after that once I'm showered etc I'll have my first meal. IMO Cell Kem is superior to just plain whey protein because it has pharmaceutical grade glutamine,creatine,bcaa and there is zero cals also it's designed for mass and recovery plain whey protein is just protein. If you feel you should take 40g of protein instead of the cell kem then you should be doing that. I did just straight protein for years but since I'm working with Hany now he's a firm believer in getting the majority of your nutrients from whole food. Directly after my weight training I'll have 1 scoop of cell kem then 30-45 min after that I'll have a whole food meal. Branch chain amino acids are the building blocks of protein.
120 grs RAW brown rice, (60g pre and 60g post work), 60g oat RAW, and the others carbs, are saldas, vegetables, etc
4 March 2012
Tyler - Sorry man but I have no idea if that would be a good amount for your body..I'd say give it a try and see if it works that's the only way to find out.
Is it possible to grow without getting stronger every workout (i.e. heavier weight or more reps)? I change up my exercises pretty often but i dont record what i lift really, i just make sure im working to failure... i want to grow though.
4 March 2012
Tyler - Of coarse remember your not growing when your in the gym. Your growing when your resting and recovering. BUT a stronger muscle is a bigger muscle. That being said though you shouldn't switch your exercises around too much just because you won't know what's working or not. I suggest keeping some of the same exercise in your routines weekly so you will be able to gage if your getting stronger.
Whats your opinion on tanning? Do u go tanning in beds or natual sunlight? Do u think its worth it? Or do you get a spray tan before a shoot? Great website and youtube videos, keep it 100 bro!
4 March 2012
Tyler - I stay away from tanning beds and when I get sun in the summer I always wear sunblock. Tanning causes wrinkles and can cause skin cancer so those two reasons are enough for me to keep precaution to my skin. I use spray tans or the cheap tanning lotions you can get from target or walmart.
Tyler, Could you explain why you are suppose to cycle on and off preworkout supplements? Is it because of the stimulants? How long would you suggest taking a preworkout before cycling off? Thanks
4 March 2012
Tyler - There is a couple of reasons if your taking a stimulant based pre workout then I would go 8-12 weeks on and 4 weeks off just to give your adrenal glands a break and keep them fresh. The other reason is just like anything else our bodies get accustomed to supplements and build up a tolerance and won't responds the same anymore so giving your body a break from them will actually make them work freshly again once you reintroduce them to your system.
hey tyler...not gna lie, but i seldom ever work on legs. and if i ever do, its usually towards the end of my work out. some leg extensions and calf raises. i never attempted a single squat with BB, all i ever done was squats with DB. can u recommend a beginner leg workout for me please? thanks.
2 March 2012
Tyler - Gotta work those legs man! You will thank yourself later on if you start trashing them every week. Here is a basic routine that will be good for you
- Barbell Squats
- Leg Press
- Leg Ext
- Leg Curls
Hey, I wanna get rid of my lower ab body fat , is biking a good option?. Your website is cool as hell, it keeps me really motivated. Thanks dude
2 March 2012
Tyler - Biking is going to be fine but getting rid of that last little bit of fat is going to come from your nutrition.
Questions – 2/9/2012
Ty, just reffering back to my previous post but just curious as to why you said that running "burns off more muscle" than doing a stair climber? if you are working in a similar heart rate zone for the same amount of time what is the difference?
9 February 2012
Tyler - If you keep your heart rate in the same zone then there isn't a difference. I just personally prefer to do low impact because when I used to run and sprint a lot last year my hips,knees,calfs would give me problems all the time and it made my leg strength WEAK for my workouts.
Tyler - I am getting ready to start my cut in a few days and was wondering if I should be taking creatine while I cut and if so what kind? I have gotten mixed opinions when talking to people in the gym about this. I am just about ready to order some supplements and would like to know if I should add this to the list.
9 February 2012
Tyler - I would for sure keep the creatine in. It will help keep your strength while cutting down. The only thing creatine might cause is a little water retention and you don't have to worry about that until a week before you were to say go on vacation,photo shoot,competition, etc. and then at that point a week before you would stop taking it and the little bit of water will come off.
Hey Tyler, hope your doing well. I have a quick question regarding diet. I'm 18, 5'10, and 160 lbs. and have a pretty fast metabolism, and I'm trying to gain lean mass. With that said, do I need to focus on clean diet (chicken, fish, sweet potato, oats, egg white, brown rice, etc.) 100% of the time or should I allow cheat meals? If I should, how often? Thanks for the inspiration Tyler, it truly makes a difference to many!
8 February 2012
Tyler - You should still get in the habit of eating several clean meals a day but don't be afraid to have 2-3 cheat meals a week. If you see that your gaining fat quickly then back it down to just 2 and if your body can't handle that back it down to 1. But seeing that your 160lb and have a cranking metabolism I think you'll be good with 3. Just spread them out over the week. 1 at the start one at the middle and another towards the end. Also another thing to keep in mind when you have your cheats is make sure your still getting a lot of protein with it. Don't just cheat on deserts and chips and junk like that. ENJOY THE GOOD EATING!
do u recommend to take a multivitamin or single vitamin? because i had read some articles that multivitamin sometimes cannot completely absorb into the body and a waste of money .. so what's your comment on it? thx~
7 February 2012
Tyler - I don't use a multi vitamin anymore or take single vitamins. Everything you need for recovery is in Cell K.E.M. That being said before I started working with Hany I was taking Optimum nutrition multi once a day with my first meal.
Hey i added you to PSN, do you still go on?
6 February 2012
Tyler - Yeah I get on everyday. I added all my new friend req on there hit me up
Hey Tyler- thanks for the response. so after research I've determined that my body needs anywhere from 200-350 grams of carbs a day. Rice is my favorite carb and a cup of rice seems to be 45-50 grams of carbs. Does this mean I can be eating 5-6 cups of rice a day and still be getting results. I feel as if I am eating that much rice gains in bodyfat will be sure to come. When I see many nutrition logs like yours and other fitness models they are not taking nowhere near 5-6 cups of rice. Thoughts?
5 February 2012
Tyler - It depends on what your goals are right now. If your trying to build then 5-6 cups of rice will be fine however if your trying to cut down then that would be a bit much in my opinion. I suggest giving it a try for a couple of weeks and see how you respond.
Excluding your daily 40 minutes of cardio, how many minutes or hours long is your daily workout? One trainer told me that more than an hour, counting rest periods, is too long.
5 February 2012
Tyler - 45 minutes to 1 hr. the longest would be 1 hour and 15-20 minutes of so on a long leg day.
Health Benefits of Brown Rice
Brief History of Brown Rice
The earliest record of rice being cultivated in China date back to 7000 B.C.E., and rice was exclusive to Asia before travelers brought it into ancient Greece. Although typically viewed as a side dish in Western nations, rice provides up to half the calories in a typical daily diet in many Asian countries. Most of the world’s rice is grown in Asia. There are more than 8,000 varieties of rice.
Nutrients in Brown Rice
The health benefits of brown rice are legion. Brown rice is an excellent source of magnesium, iron, selenium, manganese, and the vitamins B1, B2, B3, and B6. Brown rice is a good source of dietary fiber, protein, and gamma-oryzanol. White rice is brown rice that has had essential nutrients removed when processed in order to make it easier and faster to cook, and to give it a longer shelf life. This is accomplished by removing the bran, and with it, minerals and vitamins that are necessary in our diet.
- The rice bran oil, which is present only in brown rice, contains gamma-oryzanol, a compound with the ability to lower cholesterol.
- Researchers have found that eating five or more servings of white rice per week was associated with an increased risk of type 2 diabetes. In contrast, eating two or more servings of brown rice per week was associated with a lower risk of type 2 diabetes
- Inositol hexaphosphate, a naturally occurring molecule found in high-fiber foods such as brown rice, is a compound that has been shown to demonstrate cancer prevention properties.
- offers protection against high blood pressure and atherosclerosis.