Tyler McPeak
24Sep/120

Questions -9/24/2012

shoutbox7 300x18044 Questions 9/24/2012Jake
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.

Mike
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

Dan
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.

Will
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!

23Sep/120

“Touch Up” Training

sept23 Touch Up Training

9/23/2012

For the past 8 weeks during TMT-PHASE 2 I incorporated a training technique called touch up training.  Basically you can use it to bring up weak points to your physique or do what I did and have a little touch up work for almost everything.  It was the first time I'd ever tried this out and I loved the results it gave me.  I think it's smart to cycle on and off with it but I feel that 8 weeks it a good enough trial period to give it a shot.  That is just one of many different techniques you will find within TMT-PHASE 2.  Overall Phase 2 allowed me to gain strength and the amount of volume has allowed me to maintain 5 percent body fat!

7.5 weeks out from my upcoming shoots and I'm extremely ANXIOUS!  I'm just so glad that I decided to shoot in November rather than wait till the new year.  This time of high calories has allowed me to train my ass off and really fill my physique out more.  I'm very pleased with what my condition is doing with the only change being that I havn't had any cheats now in 3 weeks.  This weekend was great!  It all started with a ridiculous 30 set BACK workout on Friday.  The 30th set for the workout was dead lifts.  I knocked out 315lb for 22 reps.  That is a PR for me..most reps I've gotten in the past was 20.  I'm tempted to shoot for 30 reps next time  icon smile Touch Up Training I went for a hike on Saturday...ballooned up my Delts and went to the Titan's game today.  It was my first time going to a pro football game and it was awesome despite getting burnt all to hell.  Once it heels a bit I'm going to get spray tanned in a few days to balance my color back out because right now I have farmers tan icon sad Touch Up Training

Two more training videos coming this week from TMT-PHASE 2!

dtown Touch Up Training

I went for a run today after the game and I forgot how much I love it! I'll most likely start doing a couple times a week before it gets too cold

27Aug/120

Philly Trip Recap

What an awesome experience!  A short vacation to visit my good friend Anthony was just what I needed.  On Friday my day got started at 3:50am Nashville time since I had to be at the airport by 5am.  It wasn't a direct flight so my layover was in Chicago.  The first flight was hideous since it was one of those tiny regional planes and the guy sitting beside me was my height as well.  Needless to say it was a cramped 1hr flight.  I was able to get a 20 minute or so nap on the next flight to Philly and I arrived at 12pm.  Once I got in we relaxed for a couple hours then went to the Sports Club and trained some DELTS!  Ridiculous workout! I brought up some NOXplode 2.0 since I had some free samples and it was a lot easier then bringing up all my supplements.  This was the first time I had taken this stuff in years and it had me tweaking in the gym lol.  I'm not a fan of that feeling and what I mean by tweaking is that it had me so hyped up I didn't want to stop moving and mentally just not a good feeling to have in the gym IMO.  After that went back to the apt and knocked down a couple more meals before we headed out for drinks.  We went to a few different places that night.   The Continental, Morgans Pier, and Ladder 15.  It was a great night and even though I only was running on a couple of hours I was a trooper and made it all night.  One of his friends that he works with Ryan also joined up with us and I havn't had this much fun IN A WHILE!  The city life is something that I do miss because Philly reminded me a lot of NYC.  Just a scaled down smaller version.  The next day we got up and I still had a buzz from the night before for the majority of the day lol.  We did a few things around the city and then it was that time again to get a workout in.  We got after some ARMS and it was a crazy workout.  Sick pump and it was the first time I'd ever gotten nauseous from an arm workout.  Now I don't know if it was because of the partying or the intensity of the workout...most likely a combination of both.  By the time we finished up our workout and got cleaned up we headed to dinner and ate at a place called Devon.  Amazing seafood restaurant that's right beside of one of the main parks in the city so we sat outside to do some people watching.  I got a 10pc ahi tuna sushi roll and tomato basil salad for appetizer.  Crab cakes, mashed potatoes, and asparagus for my main coarse.  Desert was a mojito icon smile Philly Trip Recap   As you can see this was a very scaled down version of my normal cheats but I wanted to be able to go out and have more drinks and not be totally stuffed.  Later on we ended up back at Ladder 15 and had a blast!  Yesterday for lunch we got some Philly Cheese steaks!  I couldn't go to Philly without trying one!  It was delicious icon smile Philly Trip Recap Overall it was a great trip.  A much needed trip since now it's time to crack down for the next 11.5 weeks to get in the best shape of my life for my upcoming shoots.  So that means I pretty much will not be doing anything social until I'm done shooting.  It was great hanging out and catching up with Anthony and making a new friend Ryan.  We talked about all taking a trip to Vegas together at some point and they are going to come down and visit me here in Nashville as well.  I know that's gonna be one hell of a time!

23Aug/120

12 Weeks Out!

aug22progress 12 Weeks Out!

8/22/2012 - 216lb on an empty stomach..12 weeks out!

I am officially 12 weeks out as of yesterday from my upcoming shoots.  I'm weighing 216lb on an empty stomach and my goal right now is to continue to fill out slowly to keep making improvements for the next 4-6 weeks.  I've been able to maintain my body fat right at 5% (it's still reading 4.91% on calipers) so as long as that doesn't go anywhere this process should be easier than it ever has been to get camera ready.  Once the 6 week mark hits I'll change gears to get super shredded!  As I'm writing this I'm doing all my food prep for my PHILLY Trip!  This is one of the downsides to this lifestyle because it would be a hell of a lot easier just to eat whatever I wanted on this short vacation.  BUT, in order to keep my progress rolling in the right direction I have to make sure I still don't miss any meals and always being prepared will keep me from having to resort to other options.  I can't wait to get up there tomorrow!  I asked Anthony yesterday what was on the agenda for tomorrow and so far we are planning on training DELTS sometime in the afternoon then heading out for drinks later on that night.  Like I said in a previous post this is my last weekend of fucking off drinking wise till I get done with my shoots so I'm going to ENJOY myself and RELAX with good company with a buzz icon smile 12 Weeks Out!   That leads me into a random thought...if you do like to enjoy yourself and party every so often you better make sure to get your ass in the gym the next day as if it was a normal training day.  Don't be lazy and use the excuse that you had too much to drink the night before.. there have been plenty of times in the past 8 years of me doing this that I've partied hard the night before and still got some kick ass workouts the next day...or at least I thought they were lol...one example is my most recent trip to Roanoke the arm video that I did with Ben on Saturday I had drank pretty heavily the night before and still worked my ass off the next day...it can be done!  This will be my last blog post till Monday and I'll do a Philly Recap!  Everyone have a great weekend and train hard!  I'll be updating my facebook page several times through my trip!

aug23back 12 Weeks Out!

8/23/2012 TMT-PHASE 2 BACK WORKOUT!

6Jul/120

Seated DB Lateral Raise/Fly

DBLATERALRAISEFLY 300x120 Seated DB Lateral Raise/Fly

DB Lateral Raise/Fly

Here is another unique exercise you will find in TMT-PHASE ONE!  It targets all three heads of the deltoids.  This exercise does not take much weight at all in fact when I use this on some of my clients they have to just use no weight.  Sequence this exercise towards the end of your workout it's a great finisher to really get that burn and maximize blood in the delts!

1. Start with the DB's in normal starting position of a lateral raise
2.Raise them like a normal lateral raise leading with your elbows not wrists
3.Bring the DB's in front of your face
4.Front Raise the DB's over your head
5.Bring the DB's back down to position 3
6.Then back to position 2
7.Finally back to starting position that is 1 complete rep

27Apr/120

Delt/Trap

FINALLY!!! I just got home from training delts and today was the first time I got that feeling in the gym that I love and crave.  It's hard to explain what that feeling to me is but it's the reason why I love training so much and why I do it day in day out.  This was the best workout I've had since before I got sick and I think each workout from now on will continue to get better.  I got a really full pump in my shoulders today and my strength was right up to par.  I havn't been in this good of a mood since before I got sick.  I'm now ready to get back on my grind!

  1. Seated DB Overhead press - 2 warm ups, 3x10,8,6...2 drop sets on last set for 15 and 20
  2. straight bar upright row - 3x12 one drop set on last set for 15
  3. standing db laterals - 3x12 then FST-7 5x10 (30 sec rest b/w sets)
  4. Db front raises superset steering wheel front raises - 3x10-12
  5. Barbell shrugs - 4x12

 

24Feb/120

Questions – 2/24/2012

shoutbox7 300x1806 Questions 2/24/2012James
How do you properly warm up for heavy squats? I can do 10 reps of 315lbs, but i feel like my warm up to get there isn't at its best. Should i be doing a few sets with short rest periods? or start my weight low and go up and increments of 50lbs with 10 reps of each set until i get to the 315? Im trying to warm up enough to get my joing and blood pumping in my legs but not so much that im too tired to lift the heavy weight!
24 February 2012

Tyler - That is some good weight your moving right there! keep up the hard work! I always start my leg session off with 5-10 minutes on the recumbent bike. I'll do 3-5 warm up sets before I get into my working sets keeping the reps low though so I don't fatigue resting about a minute in between warm ups.  Depending how heavy i'm going that day I'll only do 5 reps or so on each warm up set.  Hope this helps...all that being said I usually hit squats now at the end of my quad workout because the mechanics feel better and my knees don't ache.

Chris
Hey Tyler, i've been following Hany's "GET JACKED" program and so far my chest and back days are phenomenal, im getting great workouts from it. My Shouler day however, feels like its not being stimulated enough. It might be becasue of all the isolation exercises that im not used to, im not sure. One exercise involves doing front raises on an incline bench, face down; this is an FST-7 technique as well. I feel like i cant quote get a proper pump in my front delt from this exercise, im not sure what angle the bench should be at and if it should be bringing my arms parallel to my body or parallel to the floor. When i have workouts where my pumps are just "okay", i tend to second guess my postworkout shake consisting of 50g carbs... im on th evogen stack as well. Let me know if you can offer any advice about the Incline bench exercise and taking in postworkout carbs for moderate workout days. Thanks!
24 February 2012

Tyler - First off don't second guess yourself on the post workout drinks.  We all have those days where you don't get a good full pump and it kinda just puts a damper on the rest of your day.  Happened to me yesterday.  As for the incline front raises put the bench on a 45 degree angle or so..most incline are numbered and i usually put it on 4 or 5.  It's a great exercise maybe just drop the weight a little and really focus on the feeling going slower with your reps until you get the mind muscle connection down.  If that doesn't help I would just substitute that exercise for another front raise exercise and hit the fst with a rope front raise.

andy
Do you do a protien shake after your Cell Kem? What do you put in it?
23 February 2012

Tyler - No..30 minutes after I take Cell Kem and glycoject I have a whole food meal

Yaseen
Hey Tyler can you tell me some examples of your favorite clean meals? like chicken and sweet potato, or what are your favorite sources of carbs and such?
23 February 2012

Tyler - I'll be posting my daily food logs in the members section so you will see exactly what I'm eating every day.

Sunny
Hey Ty, i feel like i cant get proper posture/footing when doing one arm rows on a flat bench, i feel like my lower back gets involved or my back doesnt get stimulated enough, im not sure if maybe my foot is to close to the bench or if i should be bending my knee. Any advice on one arm rows? I'[ve tried to lighted the weight and i make sure im always looking forward.
23 February 2012

Tyler - This will be something you will have to play around with to get the best feeling for you.   Whenever I do them I have a bend in my knee is its close to the bench.  Part of my members section videos I describe how to properly preform each exercise and where you should feel it.

Randall
When you say supplement hiatus, does that include whey and casein? Or is it just eliminating pre workout, creatine, etc? Great page by the way, looking forward to the members section.
23 February 2012

Tyler - It's just eliminating pre workout,creatine, and the pre and post carbohydrate drink.

Simon
How much water do you drink during your workout? If I am smaller I should drink less right?
22 February 2012

Tyler - I drink about a half gallon during my workout and a half gallon leading up to my workout.  I would say a liter pre workout and a liter during workout would be sufficient.

Sam
Have you ever heard of or used "Animal" products i.e. Animal Stak, Animal Cuts, etc.? Do you know anything anout this supplement
22 February 2012

Tyler - I've used the mutli vitamin and the animal cuts before.  I used the cuts when I was going through my eating disorder in nyc so i can't give a valid review on them since i wasn't on a proper exercise and nutrition plan.  I will say one thing I didn't like about the product was that it had a diuretic in it.  I don't think it's safe to take diuretics daily.

Daniel
...a 27 minute-long workout on video? O.K., Tyler, you got me. I going to become a member. Glad to see you decided to create a members only section of your site. You deserve it for all the inspiration and advice you give.give inspiration
22 February 2012

Tyler - Thanks You!

Ash
Hey Ty. ive got such a passion and drive for health and fitness, and really want to get into the field and study it more in depth. wanted to know how you got into personal training, and if you have any advice for the likes of myself wanting to get more involved and persue a career in fitness and nutrition? you're a huge inspiration to me, and get alot of motivation from your videos and articles. thnx.
22 February 2012

Tyler - First off thanks for the compliments...I got into personal training when I was 20 years old.  I had gotten a job at a gym being the "house keeping" staff.  I cleaned toilets and did laundry etc.  I became friends with one of the personal trainers there and after speaking with him this seemed like something I wanted to try out.  It took me about 4 months to get my first certification (ISSA) and every two years you have to get continued education courses. 

19Feb/120

Lots of filming…

shoulderscreen Lots of filming...

screenshot from shoulder video

This weekend has been a busy one with a lot of filming.  Friday I filmed my shoulder workout that will be for my youtube channel and my shoulders are still sore today!  It was a great workout that targets all heads of the deltoids so you will have to check it out in a couple of days when I upload it.  The workout pays a little more attention to the side delt which will give your overall shoulder a rounder look along with width.  Saturday I filmed some stuff here at the house for my members section and this afternoon will be the gym stuff for my members.  It's looking like it will be launching in about 3 weeks if all things go as planned.  I'm revamping my whole site and I'm very excited to see how it looks.  Brian my webmaster and his team have been working on it.

 

I've already knocked out my 45 minutes of cardio this morning and I'm going to relax and watch the Knicks game here shortly and then the Heat play a little later before I go to film.  Later on tonight is my favorite night for TV.  Californication has been one of my favorite shows since season 1 but this season hasn't been that great so far.  I also just started watching the new HBO series Luck about the horse racing business.  Very complex story and intriguing

drago1 300x300 Lots of filming...

Drago

16Feb/120

Questions – 2/16/2012

shoutbox7 300x1804 Questions 2/16/2012

Simon
If I am on a cut should I still have a bigger than normal meal before and after I work out or still restrict my calories? Thanks
17 February 2012

Tyler - Every meal should still be in balance.  That being said in the past when I was trying to get my leanest I would just eat carbs before and after my workouts and all of my other meals were protein and veggies and some fats.

christophe
thanks a lot for all you produced on your website, so amazing.
16 February 2012

Tyler - Your welcome! I'm happy you like it!

Keith
Hey love the website, thought I would give you some constructive criticism. Your medial and long head of your tricep is lacking as well as your rear delts. Every thing else looks amazing, keep it at bro.
15 February 2012

Tyler - Thanks!  I'm a work in progress always...thanks for the support!

Angel
hey tyler..i was looking at your youtube page, and was watching the at home ab workout video. i think u posted it around November 2010. Around how much did you weigh around then? you look more lean then, as you have put more mass in your present pictures. thanks.
14 February 2012

Tyler - Yeah I was definitely a lot smaller then.  My body fat was a little bit lower than it is now but  I weighed 195-200lb so I've gained around 20lbs since then.

Bryan
Hey Tyler, I was wondering if you just blend the oats into a protein shake or do something different...also im trying to get cut as well as put on mass, should I keep using Myofusion once a day right after my workout? Or do the why that comes in the 6 pound bag from costco in the morning and then the myofusion like normal?
14 February 2012

Tyler - Whenever I have oats and protein powder together I'll just mix them in a bowl together with water and microwave it.  Tastes really good that way or I'll blend it together and make pancakes out of it and use sugar free syrup.  I would stick with the gaspari for your protein it's going to be better quality then the big bags from costco.

Cal
Tyler, After about an hour of weights I sometimes do 15 minutes of incline treadmil, but am afraid to more I get real paranoid that doing cardio is just eating away at my mucles if I do any longer after wieights, how long do you do cardio for after weights and how many times per week?
13 February 2012

Tyler - I've been the same way in the past about being paranoid that the cardio will burn off the muscle.  As long as your eating enough quality food throughout the day you will not have to worry about that.  Whenever I do cardio directly after weights its for 35 minutes on the stepmill.  I'll usually do that 2-4 times a week depending on how my body feels.

4Feb/120

Delts at Gym5

Wednesday night I didn't sleep worth a shit so on Thursday once I was done with my morning clients at noon I came home and crashed for an hour or so.  I normally hit the gym every day around 1:30 but I needed the rest if I was going to get a good session in.  I ended up going at 4:30 and didn't want to make the 20 minute drive to the NAC since it would've been around rush hour which I prob would've sat in traffic so I just went to Gym5 (where I personal train clients)  that's 5 minutes from the house.  This workout I focused on the side delt.  If your looking to improve the roundness,width and cap your shoulders off this workout is for you.

feb3 300x213 Delts at Gym5

2/3/2012

  1. Smith Machine Press - 2 warm up sets, 3x8-10 one drop set on last set for 5 reps
  2. seated db lateral raise - 3x10-12
  3. standing db lateral raise - 3x10-12
  4. reverse pec dec - 3x10-12
  5. standing behind the back one arm lateral raise - 3x10-12 (slow and controlled reps till 10 then 2 reps holding at the top for a 2 sec pause and control the negative slow after the 2 reps did 3-5 partials bottom half of the movement.)
  6. DB Shrugs - 4x12

Next video will be up on Monday the 13th and it'll be my Chest workout.  I speak with Hany today to see what program changes need to be made.