Tyler McPeak

Buffalo Chicken Tenders or Wings

photo%283%29 Buffalo Chicken Tenders or Wings

Another weekly addition to my blog is there will be a healthy recipe of the week!  For this week it's the healthier version of buffalo style chicken that I will be having for the Superbowl..Give it a try!


3 chicken breast or 20 Wings
3/4 cup whole wheat flour
1 tbsp cayenne pepper
1 tbsp garlic powder
1/2 tspn salt
1/4 cup liquid i can't believe its not butter
1/2 cup franks red hot wing sauce


cut all fat off chicken breast, then cut chicken breast into preferred size strips. rinse off cold water then dry with paper towel, put the breast into a gallon size ziplock baggie
(if your going to do wings make sure to dry with paper towel)

add the flour,cayenne pepper,garlic,salt into the bag and shake the chicken until each breast or wing is covered in the flour mix

place the strips or wings on a baking sheet with aluminum foil sprayed with pam and place in refrigerator for 30-45 minutes (this allows the flow to stick to meat)

preheat oven to 375 for strips or 400 for wings
mix the wing sauce and butter together in a bowl and dip each piece and put it back on the baking sheet

once all are covered (you might need to make extra sauce) place in oven

strips cook for 25 minutes on 375
wings cook for 50-60 minutes on 400

I use fat free ranch for dipping sauce...enjoy!


19 Days OUT! (Members Section Free Preview)

This is my post today in my members section blog.  Every workout is posted daily along with my supplementation and nutritional plans, tips, etcThere is also a forum where you can post and ask any questions pertaining to your diet and workouts etc.

oct18 19 Days OUT! (Members Section Free Preview)

10/18/2012 - no flex relaxed

I could definitely feel the effects of dieting and no days off from cardio yesterday.  I was feeling pretty drained and depleted but still had a VERY good training session with Erik.  It's been really nice to have training partners for almost every workout because I'm pushing myself harder than I would if I was just by myself at this point.  Skin is getting thinner by the day.  I'm seeing new vascularity and for the first time ever I'm seeing veins coming out the side of my glutes.  When I spoke with my coach Tad Inoue on Wednesday he told me that he couldn't believe that I was dropping at the rate I am with the amount of food he has me on.  This amount of food is allowing me to keep my volume very high with weight training which I love!  My strength has not dipped down at all.  19 more days till I shoot!  The only changes as of today that I'm making is no more sugar free popsicles or my celery and cucumber snacks.  Only my meals.  I've dropped a total of 6lb so far during this dieting process and I can't wait to see what I look like when I dry out!  I got to have my last cheat meal last night and Amber told me that I ate enough to feed a family lol.  I started off at my place with a glass of red wine (I'm a pinot drinker)  and a glass on the way to Cheesecake Factory (she drove)  Those 2 glasses of wine gave me a very nice buzz and it was much needed because for the past few days I've been getting HIGHLY irritable.  The dumbest shit has been pissing me off and my temper has been very short lol.  We started off with buffalo chicken wings and a chicken quesadilla.  I ate 3 of the 4 quesadilla slices and not sure how many wings I had but it was the majority icon smile 19 Days OUT! (Members Section Free Preview)   We both ordered burgers and I got the classic burger with bacon,one egg,cheese, and avocado added along with fries.  She got the BBQ burger and could only eat half so I finished off her half as well.  For desert we got 2 slices of cheese cake.  Chocolate cookie dough and Reese's peanut butter.  She had a few bites and  I pretty much ate both pieces ha.  If you've been reading my facebook posts at all you'll know that my sleep has been so screwed up during this process.  Last night was even worse.  The cheat meal kept me heated all night and I couldn't use the covers and my place is set on 69 degrees.  We fell asleep around 11 and I woke up at 2am wide awake ready to go thinking it was 6am.  I basically was only able to take short naps for the rest of the night.  The reason this happens is because the cheat meal throws your body into shock when your depleted and it speeds up your metabolism where it's in overdrive all night long.  Despite lack of sleep after all that food today I feel replenished and actually feel normal again.  This will only last for today because tomorrow I'll be feeling depleted again icon sad 19 Days OUT! (Members Section Free Preview)   Today is back day and I can't wait to train!  Here is yesterday's workout

  1. Standing reverse cable flys (for rear delt) 3x20 warm ups (10,20,20 each side) (3x15) 30lb each side
  2. Reverse Pec Dec Flys - (for rear delts) 4x12,12,10,10 one dropset on last set (130lb,160lb,160lb,160lb,drop to 100lb)
  3. Smith Machine overhead press - (for overall delt)  4x15,12,10,8 2 drops on last set (100lb total,120lb,140lb,140lb, then dropped 40lb, then 50lb)
  4. Standing DB Laterals (for side delts) - 4x12 with 2 drops on last set (25lb each hand,35lb each hand,40lb,40lb, then drops 25lb,15lb,5lb)
  5. Barbell Front Raise - 4x12 (50lb,60lb,70lb,80lb)
  6. Barbell Shrugs - 4x12 (225lb all sets)
  7. Smith Machine Behind the Back Shrugs (135lb all sets) 3x15
  8. 15 min HIIT cardio on stair climber level 5.0 for 1 min followed by 1 min of 7.0. at the 13 min mark I finished with 2 min of 7.0
oct181 19 Days OUT! (Members Section Free Preview)


This video pretty much explains how I feel icon smile 19 Days OUT! (Members Section Free Preview)


Questions – 9/11/2012

shoutbox7 300x18042 Questions 9/11/2012Brayden
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.

daniel g
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

shoutbox7 300x18039 Questions 8/27/2012Kyle
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.

daniel g
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.

Edwin Adams
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.



photo1511 TMT PHASE 2 WEEK 2 DONE!

PROGRESS - 8/8/2012 “Talent is cheap; dedication is expensive. It will cost you your life.”- Irving Stone

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.

photo152 1024x1024 TMT PHASE 2 WEEK 2 DONE!

CHEAT MEAL! 8/11/2012

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 icon smile TMT PHASE 2 WEEK 2 DONE!   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!

Weight Tracker
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


Screenshot for future TMT-PHASE 2 workout video!



VA Trip Day 1

roadtripessentials 300x300 VA Trip Day 1

Road Trip Essentials...CAFFEINE!

Sunday's are always the only day that my body will allow me to sleep in and it's because of my huge cheats that I have that make me sleep like a baby.  Every other day of the week my body automatically wakes up at 6am most days but sometimes 5am.  Last nights cheat was awesome..definitely one of the best I've had lately.  3 meatball subs,serving of baked ziti,tomato salad,4 chocolate chip cookies, 2 heath ice cream cones, 4 pop tarts.  My muscles always balloon up all of Sunday and most of Monday too.  I got up at 9am knocked out my cardio downed my first meal and got on the road.  I only had to stop twice today and despite running into a bit of construction I made the trip in about 7.5 hours.  When I got in I ate meal 4 and relaxed with my parents.  Then I took Deniro and Diesal on a short walk and did my food prep for the week when I got back.  Tomorrow morning I'm looking forward to doing my cardio outside and walk up and down the mountain a few times then I'm hitting some chest with my old training partner Cris over at Golds at 1pm.  It feels good to be back here and I'm looking forward to a relaxing fun week!

foodprep 225x300 VA Trip Day 1

Grilling up my chicken for the week


Questions – 7/3/2012

daniel g.shoutbox7 300x18025 Questions 7/3/2012
hey tyler do u know that dude akiva stopford what would u say he does or what exercises does he do to get his abs like the way they are? could u list the exercises because he doesnt list them in simply shredded p.s do u still follow your simply shredded workout thats in your interview or not thanks!!!!
2 July 2012

Tyler - Whats up Daniel..I don't know who that is sorry.  Keep in mind that you can work your abs out everyday but if you have a layer of fat covering them they will never show.  The only way to see abs is having low percentage of bodyfat.  The way they "look" is determined by your genetics.  I do not do those workouts anymore from that interview. Nor the same diet.  That was from 2 years ago.  Right now currently I'm doing a 12 week program I designed myself called TMT-Phase One.  I'm in week 9 now and have been having great results. You can read more about the program here

hey tyler nice workout,i watched your videos and i want to try it also,post more videos...
2 July 2012

Tyler -  Thanks!  I have 2 more videos I'll be posting this week!

Tyler, how important is it to take EAA? I take a BCAA post workout (Cell KEM), and Xtend during my workout... my pre-workout ususally changes up from Ravage, to EVP, to Superpump... do you think i need it?
1 July 2012

Tyler - I've done the same stack that you are doing listed above except I've never tried Ravage.  If that is what your budget allows then I would stick with that but personally I am getting better results with the supplement regimen I'm doing now found in my ebook.

After you cook all that chicken in bulk do you throw it in the freezer until you need it? How do you prepare it for your meals?
29 June 2012

Tyler - Yeah I'll put 4-6 breasts in big zip lock baggies and let it cool down before I put it in the freezer.  Then I just take out one bag at a time as needed.



june29 225x300 Randomness

6/29/2012 - Progress Pic..still have a little more fat to go especially in my lower midsection


This week is coming to an end again and I just had some random things to speak about as you can see below.  Something that I changed this week for my cardio is that I'm staying totally covered up now.  Usually I do my cardio just in shorts in a t-shirt but this week for all of my sessions I wore sweat pants and a winter fleece type of zip up hoodie along with an AB sweat belt.  The point of this is to create an even more thermogenic cardio session by heating up your body temp.  So I figured why not get the maximum benefits that are possible for each cardio session..remember..it's the details.  You will sweat like crazy but if you ever pay attention to your midsection when wearing just shorts and a t-shirt it stays cold while the rest of your body is heated.  The ab belt keeps that area heated and I can tell a difference just in this week on my midsection.  I decided to do this because one of the trainers that I study his methods (Neil Hill) gets all of his clients to use this method so I did some research and applied it to myself.  Give it a try and see if it works for you!

Today was QUADS!  I'm feeling extremely drained from it after I had gotten home and showered on my way back down the steps my legs literally almost gave out on me.  I got some good video footage of the workout so that video will also be up very soon since everyone that bought the ebook this past week should be starting up Cycle 2 this upcoming week.  After I got cleaned up and had a couple of meals I had to make a Costco trip and my legs still felt full and numb!  Needless to say it was a great workout and I can't wait for you guys to try it out! Ending the week off with a volumized leg session leaves your body depleted and ready for a carb up!  Tomorrow I'm thinking some good old PopEye's fried chicken,mashed potato,mac n cheese, and carrot cake cupcake!

In 2 weeks I'll be making my annual summer trip to my hometown Roanoke,VA and I can't wait!  I have not been up there since X-Mas so it's definitely past due.  I'm looking forward to seeing my whole family and getting some kick ass workout sessions with all of my old training partners.  Another plus is that all the gyms in Roanoke are surprisingly better than here in Nashville.  I'll be going up for a full week so I'll be getting some workout video footage of my training partners and I.

Random Thoughts to end with:
Ask yourself this question next time before walking into the gym.  What are you thinking about during every rep of every set of every exercise?  Do you actually think about every inch of every rep or are you just moving the weight?  It takes unparalleled concentration and ability to block out the rest of the world; but if you can do it you will be thrilled with the results.  Set your mind on the perfect rep and never compromise that form.  Execute each rep to perfection.  When form gets compromised, so do your gains.

Today I read a pretty interesting article that makes total since to me and I can very much relate to this.  It's an article on how mental stress can wreck your gains.  Written by Charles Poliquin from www.charlespoliquin.com

"Decrease your stress to recover faster from intense training and make strength gains today. By managing your mental and physical stress levels you will get better results in the gym, have a better body composition, and a happier life. I know it sounds too simple, but you must manage your stress if you want to “be all you can be.”

New research shows that stress will hamper results and put you at risk for poor performance, which will cause you more stress! Don’t let this happen! A new study in the journal of Medicine and Science in Sports and Exercise found that in trained college students, those who had higher stress scores on two well respected stress scales had a delayed recovery from a high-intensity lower body resistance training workout. Participants performed multiple leg extension sets to failure and then had their psychological stress levels measured during a one-hour period.

Recovery of maximal isometric strength was nearly 10 percent lower in the students who were more stressed. There was a distinct inverse relationship between lower stress ratings and greater recovery of maximal strength.

Researchers suggest the mechanism behind delayed recovery has to do with a chronic overactivation of the stress hormone response—mainly cortisol. This causes a cascade of negative physiological effects that may include irregular muscular activation, altered breathing, low blood pH, altered neural firing patterns, poor glucose tolerance, and atrophic gene expression, which shifts the body to a more tissue degrading state."

legscreenshot 300x168 Randomness

Screenshot from Quad Video - 6/29/2012 Nashville



Brutal Shoulders!

screenshotjune28 300x168 Brutal Shoulders!

Screenshot from Shoulder video 6/28/2012

The past couple of days have been slow for me with my in person clients so it's been nice to get some extra recovery and rest time in between workouts.  Yesterday was my off day and today I annihilated shoulders and they still have a numbness to them icon smile Brutal Shoulders!   My off days from weights has stayed pretty consistent with taking Wednesday's and Sunday's off.  Today my day got started off by hitting the incline treadmill for 30 minutes on an empty stomach (I take 10g BCAA,500mg Carnitine,200mg Caffeine pre cardio) then doing online work for a couple of hours and had to re-up on 40lb of chicken.  I decided to grill up half of it today and that took about an hour from prepping to cleaning up.  It's nice not having to cook every day or every couple of days so I suggest you cook in bulk too.  Plus is allows you to always be prepared with food rather than having to make an excuse and fall off your plan.  It eventually became time to brutalize shoulders and I was amped up for this workout!  I got some clips of it on video so I'll have that video up soon so you will be able to catch a glimpse of Cycle 2 of TMT-Phase One.  I show the Snail Pace Technique which is one of many intensity techniques that are in my program along with a couple of my other exercises.

photo561 300x225 Brutal Shoulders!

about 20llb of chicken



Cooking in BULK

Yesterday it was that time again to go re-up on chicken from the wholesale meat place.  I buy 40lb's at a time and it usually last a month in a half or so.  What I've been doing is cooking several pounds at a time then once it cools down bag it up into 4 breast per bag then freeze it.  This has been a huge time saver and I suggest anyone to cook in bulk because constantly cooking every day or every couple of days can start to be a pain in the ass.  Make your life easier and cook in bulk.  This will also allow you to avoid the excuses of you never have time to prepare food etc etc.  Some of my favorite seasonings to use are Greek All purpose, Creole, and Cajun.  Remember sodium is a good thing and I don't recommend anyone cutting it out or restricting it (unless you have blood pressure issues) because it will help transport carbs into the muscle and help pull water into the muscle giving you better pumps at the gym.bulkchicken 300x225 Cooking in BULK