Tyler McPeak
30May/120

A look into my current program

fbook 300x276 A look into my current programFor the past 4 weeks I've been hitting it hard and I'm very close to being where I want to be (body fat wise..new pics and youtube vids soon) I've been using a new approach to nutrition,workouts and supplementation. So far the results have been the best yet.  The program is designed to build strength, maximize fullness, and burn fat.  A little about my current nutrition is that I have 3 different meal plans for the week.  Once a week I've been having my cheat meals icon smile A look into my current program For one meal out of the 42 I have in a week I eat whatever I want. If you follow me on Facebook or twitter you have prob seen a couple pics. Cheat meals can be very beneficial to your diet as long as you have discipline and are able to control it. A couple of guidelines I follow is that I make sure to be done with my meal within 45-1hr. I used to not follow that in the past and it would turn into a all night event of munching... Not good. Secondly I always have it as a replacement for meal 6.  If you choose to have it early in the day your most likely going to miss meals and end up cheating again. Lastly I make it carbohydrate rich. Some of my go to cheats are pizza,homemade burgers and fries, baked ziti, Mexican and sushi.  My desert the past couple of weekends has been a red velvet cupcake on top of 2 slices of cheesecake.  Ok enough about food!  As for my workout routines they have switched up too and I'm using a periodization protocol with higher volume.  Very intense!  Cardio has been low intensity empty stomach as soon as I wake up.  Incline treadmill with the incline set on 15 the whole time.  Give it a try you won't be able to go as fast but it's challenging.  I keep my heart rate around 130-145.  I'm gearing up to resume filming for my members section and once it's launched you will have full details everyday of my diet and the new workout program I've been doing.

Up until last week my cough had still been lingering but it is now officially done!  I have not yet rescheduled my shoot for silver models in NYC because right now my priority is getting my members section launched.  Everyone keep training your ass off!

30May/120

Questions – 5/30/2012

shoutbox7 300x18017 Questions 5/30/2012Ash
hey bro, quick question, if i decide to do an empty stomach cardio in the morning for bout 35-40min, would i need a post workout meal after that or would breakfast count as the "post workout meal"? i know you also recommended taking BCAA's before morning cardio, which i will be doing, your advice would be great
29 May 2012

Tyler - Your first meal of the day (breakfast) would be considered your post workout meal.  I would try to get that meal in as soon as you get cleaned up from cardio.

Andrew
What kind of cardio do you recommend? HIIT or low intensity?
28 May 2012

Tyler - I think they both have there place.  I love the way high intensity give me the endorphin rush afterward but it is very taxing on your central nervous system.  I'm choosing to do all low intensity right now.  If your going to do HIIT make sure to give your body plenty of rest.  I suggest doing HIIT only on the days off that your not weight training.

John
Hey Tyler, quick question about my split... would two chest days in the same week be bad? Say if I did chest on monday and then on Friday also? Thanks a ton for everything Tyler!
27 May 2012

Tyler - I wouldn't say it's a bad thing.  I gave that a try for about 6 months.  What you want to keep in mind though is that if you train it every week on monday and friday your going giving your chest 2 days break every week from friday to monday's session.  What I suggest doing is training chest every 4th day.  That will require you to move some of your days around.  Or if you insist on training every week monday and friday use one session for more of a pump workout and the other for your heavy stuff.

doug stikeleather
Hey Tyler man your an inspiration but i was looking for tips for a beginning bulk. Should i stick with a certain macro ratio or just go 1.5g of protein per pound I weigh?
26 May 2012

Tyler - Adding quality mass is more than just a protein concern.  Your going to need a good amount of carbs and fats as well.  If I were to bulk up right now I would follow a protocol like this. Protein 1.5g-2g per body lb, Carbs 2g per body lb, and Fats a little over half a gram per lb.  Also once or twice a week I would throw in some cheat meals too.

25May/120

Questions – 5/25

shoutbox7 300x18016 Questions 5/25Shaun
Hey Tyler, I am currently on a cut and seem to have good progress, however it is kinda slow. I don't do cardio and all because I don't want it to go to muscle waste but I do control my caloric intake. I need to try to cut about 6-12lbs of body fat or well just look more defined. Is there anything you could recommend?
25 May 2012

Tyler - If your diet is 100 percent then start doing some cardio. I had the same mentality when I was younger not to do any cardio because I thought my muscle would just melt away but as long as your have proper nutrition and do minimal amounts of cardio you will be fine.  Since you don't do any cardio your body should respond pretty quickly to just a little bit.

rod
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

Tyler - I prefer to do them separately. I have done them together though.  If that is your only option then definitely do your cardio after weights but directly after your weights take some BCAA's to feed your muscles that you've just worked and directly after cardio have your protein shake.

Yaseen
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

Tyler - Yes because then you will know how your body is looking and responding to whatever amounts you have instead of being blind and not knowing.  Then you will have a better understanding as to what needs to be adjusted for your particular goals.

17May/120

2 weeks and feeling Strong!

protein1 225x300 2 weeks and feeling Strong!

Best tasting protein I've had...zero sugar

It's been almost 2 weeks (Saturday will make 2 weeks)  now into my strict nutrition plan to be on tract at reaching my goals.  Once I'm where I need to be I'll be setting up my photo shoots again in NYC!  My body is fully adjusted to less calories now.  I'm not gonna lie last week was rough.  I was pretty hungry all week long.  I don't think I posted but for a good 2 weeks  I was eating only about 60-70 percent clean food.  Every day I was having some sort of high calorie junk food.  Today cardio officially started back up and I was actually excited about it.  6 weeks of no cardio might have done my body some good so I'm hoping that it will respond quickly now that I'm adding it back in.  30 minutes on a slight incline is all I'll be doing for a little while.  Speed was about 3.7 and incline was 6.0-8.0.  In my opinion doing empty stomach cardio yields the best results for fat burning but make sure to take some BCAA's before you start to insure that you preserve your muscle mass.  It's a great way to get your day started and I feel a lot more awake rather than just rolling out of bed and getting my day started without it.  Stay tuned my site will be up and running full force soon with plenty of new pictures and videos.

tread 225x300 2 weeks and feeling Strong!

I'll be spending a lot of mornings on this

10May/120

Questions – 5/10/2012

shoutbox7 300x18015 Questions 5/10/2012Jack
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.

Eric
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

Mark
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

photo392 225x300 Questions 5/10/2012

Get Jacked Meal Plan

 

photo413 225x300 Questions 5/10/2012

Week 1-4 Get Jacked Program

photo402 225x300 Questions 5/10/2012

Week 5-8 Get Jacked Program

1May/120

First leg workout after 4 weeks

WORKOUT13 300x1201173 First leg workout after 4 weeksToday I got in there and did my first leg workout in over 4 weeks.  It was ridiculously tough and I'm going to be hurting for the rest of the week.  Not looking forward to the pain of walking down steps, standing and sitting, and getting in and out of my car lol.  Having the intra shake along with not pushing any blood in them for over a month I got a very painful pump today.  It especially hit me on leg press.  I didn't do any advance techniques today just because doing legs already takes enough out of you and my lungs still feel like I've never worked out a day of my life.  It took me 2-3 minutes in between each sets just for me to catch my breathe back and my heart rate to come back down.  All in all extremely happy that I was able to get back to leg training and this is a clear sign to me that I'll be able to be on my regular training schedule.  Minus the cardio of coarse...I'm enjoying not doing any right now.  I was thinking about that last night and for the past 2 years I've consistently done cardio every week so maybe giving my body this long of a break from cardio will do me some good.

  1. Leg ext - 3 warm up 15-20, 3x10-12
  2. Leg Press - 5x8-12 (shoulder width foot stance)
  3. DB Lunges - 4x20 total steps each set
  4. Squats - 3x8-10
  5. Lying leg curl - 4x12-15

My strength was pretty much the same on everything except leg press and squats. Once I made it to squats my legs were literally trembling during my sets and I only had 185lb on the bar.  Right now my Members Section is ready to roll but it's all up to me when to get it started.  I will most likely start it up in the next few weeks I've just been holding off till I'm healthy....don't want to be huffing and puffing on videos lol....sorry for the delays but it is coming soon and I guarantee you will be able to learn and gain tons of knowledge.

headshot 196x300 First leg workout after 4 weeks

15Apr/120

Questions – 4/15/2012

John
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!

will
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.

Daniel
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.

Eric
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.

Jake
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.

Wil
Tyler- what does your pre-bed meal consist of?
4 April 2012

Tyler -  a protein source and greens

Jason
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. 

7Apr/120

A New Perspective

This past Sunday was a full day off for me and after a full day off of doing nothing I'm usually feeling ready to get back after my cardio on Monday morning but I noticed I was feeling pretty weak during.  I figured maybe it was just the diet and the twice a day cardio sessions that my body was just not rested well enough.  I trained Chest later on and had an awesome weight training session.  I noticed later that afternoon/night that something was just off wasn't feeling like myself.  Again I just attested it to the workouts and diet.  Tuesday rolled around and cardio was a struggle again in the morning but I had a great back session. I started feeling pretty weird later that night and once I went to sleep I woke up a couple hours later freezing.  I was able to get back to sleep then woke up again burning up sweating at that point I knew I was getting sick.  I don't need to keep going on about this but this is the worst I've ever had the flu and I've barely been able to eat or drink anything.  Today is the first day I'm starting to feel better but I'm still battling with a fever.  At this point I'm not even sure when I'll be getting back into the gym so needless to say I'm rescheduling my shoot in NYC that was just a couple weeks away.  Being this ill has definitely put a  whole new perspective on life for me.  When your not able to do anything it made me realize how I take the simplest things for granted.  I'm ready to bounce back from this and get after it when I can!

31Mar/120

Week 2 Progress

march30 300x300 Week 2 Progress

March 30 2012 - Nashville

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
march302 225x300 Week 2 Progress

March 31 2012

 

30Mar/120

23 Days Out

videos9 300x120137 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