Here is a short glimpse of my BACK workout from cycle 2 of TMT-PHASE TWO!
Towards the end of TMT-PHASE ONE I started to crave the feeling of lifting heavier weights. Now before I go into any further detail I want to address that the words heavier weight is a relative term. Meaning your muscles don't know X amount of poundage that your lifting so that being said I NEVER WANT YOU TO SACRIFICE YOUR FORM FOR TRYING TO MOVE TOO MUCH WEIGHT. As you will see this program is designed to increase strength and really target those fast twitch muscle fibers for the first 4 weeks. It has been years since I've done this low of repetitions and I was curious to see what would happen and the result was getting stronger and my muscles got thicker so be ready to beat the shit out of your body but please be careful. The low rep schemes on certain lifts does not mean that you want to throw form out the window and lose focus of the target muscle. Keep in mind this is still a bodybuilding program and not a powerlifting contest. One of the goals here is to increase your strength during the first 4 weeks by getting a feel for the heavier weight so once weeks 5-8 roll around you should be able to use heavier weights for the higher rep sets that you were not able to use before. The reason for only doing low reps heavier weight for 4 week is to let your joints rest and heal up because you can't continuously try to push your body with maximum poundage and stay healthy. You don't want to be sidelined with an injury that will keep you out of the gym. Even though Cycle 1 is geared towards moving the poundage up and gaining strength each week there are still intensity techniques involved to flush as much blood into the muscle so you are guaranteed to get great pumps! For cycle 2, the purpose is to volumize the muscle with higher reps and target the slow twitch muscle fibers. You will not only get great pumps but also your muscle endurance will really be tested during this phase. More supersets and giant sets are involved during this cycle so be prepared to mentally have to push past the pain of the lactic acid build up. The more lactic acid build up equals a larger amount of growth hormone released! So without further ado welcome to TMT-PHASE TWO!
Towards the end of TMT-PHASE ONE I started to crave the feeling of lifting heavier weights. Now before I go into any further detail I want to address that the words heavier weight is a relative term. Meaning your muscles don’t know X amount of poundage that your lifting so that being said I NEVER WANT YOU TO SACRIFICE YOUR FORM FOR TRYING TO MOVE TOO MUCH WEIGHT. As you will see this program is designed to increase strength and really target those fast twitch muscle fibers for the first 4 weeks. It has been years since I’ve done this low of repetitions and I was curious to see what would happen and the result was getting stronger and my muscles got thicker so be ready to beat the shit out of your body but please be careful. The low rep schemes on certain lifts does not mean that you want to throw form out the window and lose focus of the target muscle. Keep in mind this is still a bodybuilding program and not a powerlifting contest. One of the goals here is to increase your strength during the first 4 weeks by getting a feel for the heavier weight so once weeks 5-8 roll around you should be able to use heavier weights for the higher rep sets that you were not able to use before. The reason for only doing low reps heavier weight for 4 week is to let your joints rest and heal up because you can’t continuously try to push your body with maximum poundage and stay healthy. You don’t want to be sidelined with an injury that will keep you out of the gym. Even though Cycle 1 is geared towards moving the poundage up and gaining strength each week there are still intensity techniques involved to flush as much blood into the muscle so you are guaranteed to get great pumps! For cycle 2, the purpose is to volumize the muscle with higher reps and target the slow twitch muscle fibers. You will not only get great pumps but also your muscle endurance will really be tested during this phase. More supersets and giant sets are involved during this cycle so be prepared to mentally have to push past the pain of the lactic acid build up. The more lactic acid build up equals a larger amount of growth hormone released! So without further ado welcome to TMT-PHASE TWO!
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SO HAPPY AND VERY PROUD OF MY CLIENT NORMAN. HE'S BEEN WORKING WITH ME FOR 8 WEEKS AND HAS LOST A TOTAL OF 25LB! THIS IS JUST ANOTHER REASON I LOVE MY JOB AND MAKES ME FEEL SO GOOD TO HELP PEOPLE REACH THEIR GOALS. NORMAN AND I STILL HAVE WORK TO DO ONCE HE GETS BACK FROM TRAVELING OVERSEAS!
"After doing Weight Watchers for a 1 year and working out with a trainer at the health club I belong to; Ifelt that I had hit a plateau and needed to do something to jump start my weight lost. Just to give you some back story in 2011 I weighed in at 343 lbs and after a year I was down to 270 lbs, but struggling to lose more. I decided to look into working with a different trainer and after speaking with trainers in my area I didn't feel inspired by any of them. One day while on YouTube I came across one of Tyler's videos and was pretty much impressed by his body, knowledge in regards to workouts and his willingness to share this information with the public. I checked out Tyler's blog and read about his own issues with food when he was younger. I was amazed that he was being so open about his struggles and the fact that he was able to overcome all that and transform his body into what it is today.
At this point I figured I would reach out to in regards to him in regards to working with me to help me achieve my weight/health goals. I was a little concerned as to how it would be possible for someone to train me when he has never met or spoken with me. After exchanging emails with Tyler I could tell that I had made the right decision to work with him. From week 1 to week 8 Tyler provided me with detail information in regards to a meal plan that would increase my metabloism and a workout plan that would help me burn fat and build muscles. I won't lie and say that it has been an easy 8 weeks; it is tough to stick to the meal plan and to get up every morning and do the required cardio, but I did it because I knew that if I wanted to achieve the goals I have for myself I had to be dedicated to the plan Tyler laid out for me. I had to put the hard work and time in. During those difficult times Tyler was very supportive and kept me motivated. I am more than grateful to Tyler for all his help over the last 8 weeks and I look forward to working with him going forward. He is the real deal! For those out there who are concerned about working with a trainer virtual let me tell you that if you work with Tyler those concerns will disappear the moment you have a conversation with him.
Also, I want to say that his ebook TMT-PHASE 1 is pretty awesome. While I can't do all of the workouts in the ebook just yet I have done a number of them and I have noticed a difference; especially with my arms. So if you aren't looking for a trainer, but looking to take your workout to the next level I recommend you get Tyler's ebook." - Norman
An awesome inspirational story from one of my friends growing up and after high school! Keep up the hard work Bryan and CONGRATS for overcoming your battles! Another example of what this lifestyle has to offer!
"My weight is something that I have struggled with since I was 15 years old. When I was a kid I was always in great shape and very active in multiple sports. During high school I quit playing sports and got involved in drinking and drugs. After high school ended, I weighed about 225 pounds and got a tough physical job loading trucks at UPS. In less than a year I dropped down to 160 pounds, however, I did it in a very unhealthy way. I nearly starved myself sometimes and I would just kill myself at work and sweat everything off at work. I didn't develop any good habits of maintaining my weight. After less than 2 years around that weight I moved to a much easier job at UPS and got back into drinking heavily. My eating habits quickly returned to their old ways and before I knew it I had put all of the weight back on and then some. By age 25 I was up around 260 pounds. Tyler and I went to the same high school and we were very good friends. I watched him transform from a tall, skinny beanpole to becoming absolutely ripped. I saw his dedication and work ethic firsthand and worked out with him many times when we were 19-21 years old. I had never been much into lifting weights my whole life so I didn't take it too seriously and quickly fell out of it. Eventually because of depression I fell out of touch with Tyler over the next few years as my weight began to go up and he moved to Nashville, TN. About a year ago I found Tyler on Facebook and discovered his blog and workout videos. His blog about dealing with depression and his body image and weight during his modeling days really resonated with me as I was surprised to hear something like that from someone in such phenomenal shape. I really connected with his bouts with food addiction. I had been itching to start losing weight and getting into shape again, but I didn't want to do it the same way as last time. I wanted to do it the right way this time so about a year ago I started eating better, walking, and doing a little working out with dumbbells at home. In late January 2012 I joined a gym for the first time and watched every single one of Tyler's videos and began to emulate them. I really had no clue what the hell I was doing in the gym or how to even construct a workout routine. I had remembered from the times we worked out together in the past and also from his videos, that Tyler always preached lifting with proper form and doing things the right way as opposed to lifting with your ego. It was great for me to use this approach since I wasn't very strong in the gym anyway. I followed all of his videos for workout ideas and especially loved his explanations of technique and form for certain exercises. After only 6 months of lifting I had dropped down to 177 pounds and have more muscle on me than I've ever had in my life and I'm eating very healthy. I still eat a TON, just the right kind of foods. I'm learning to embrace the fitness lifestyle and I'm loving it. I just got Tyler's eBook, TMT Phase 1, and I can't wait to get started and see how much further I can progress. I'll be taking pictures of my progress. It is my hope that this testimonial will show to others that Tyler's methods aren't just for people that are already in great shape and just want to add more size or get more cuts and that they can be great even for the novice weight lifter like myself." - Bryan S
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.
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 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!
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
Tyler - I have them. Keep the areas moisturized is about the only thing I know to tell you. I started getting them after my first year of lifting. I think if your prone to getting them there is nothing you can do.
After finding out that, unfortunately, the WBFF does NOT drug test and yet they call themselves a Natural Bodybuiilding Federation, I am feeling a bit disillusioned about the whoie scene. Who are some of the individuals that you look up to for motiviation that you know are working drug-free to enhance their physiques such as yourself? Thanks for the daily motifvation man. Keep doing your thing!
5 August 2012
Tyler - I follow professional bodybuilders. It doesn't bother me that they use massive amounts of drugs. The drugs aren't doing the work for them and making the sacrifice it takes to be at that level. I have friends that use steroids. At this point in my life my biggest motivator is myself but I've always followed the freaks! I've done one cycle myself in 2008 and that was enough for me. I don't regret doing it and it was a great experience but my health is my priority and I'm very happy with the progress I'm making being natural.
Hey Tyler...could you post pictures of your clean cheat meals?...really interested in seeing what the WW waffles,pancakes, and 2 pbandj sandwhiches looked like portion wise.
3 August 2012
Tyler - Yeah I will post pictures along with measurements
Are you taking any supplements do you take on your off days?
3 August 2012
Tyler - Yeah I take all my supporting supplements. I only take my pre and intra shakes on days I train.
"You string a bunch of days of quality, efficient action together, and you can be successful." - Kai Greene
That quote was taken from an article that I just read tonight and to me it couldn't have been said any better. This is the number one reason I'm able to continuously make progress. As I've said before consistency is key but it's consistency of doing the right shit that is key. I had a discussion with one of my clients last night during our session and she is the type of person that always tells me that she wants this or wants that. For example she wants a firmer and more shapely ass, better hamstrings, tighter midsection but her biggest obstacle is not being able to put the amount of work, sacrifice, and dedication to obtain these goals. Nutrition and social drinking is her set back and I told her last night that she would be surprised at what she would look like if she just dedicated herself to burning the fat off. Her response was that her nutrition was better and that during the week she eats healthy but on the weekends she eats whatever. That's takeing one step forward but two steps back. YOU CANNOT OUTWORK A POOR DIET. I'm going to stop rambling on about this because I think you get the point that there are no shortcuts, no magic supplements you can take, and no other substitute for being consistent with doing the right shit day in and day out.
Some other news is that I'm in the process of setting up to shoot in South Africa! Photographer Louis Botha and I have been in contact pretty much ever since I got started and we are finally going to make this happen! I'm very excited and I'll be skyping with him this weekend to start the planning process but we are most likely going for the first week of November!
TMT-Phase 2 is coming together nicely! What I've designed thus far looks great on paper but I won't actually know if it's worth a damn until I start to apply it to myself next week. I will give random updates of how that is going. It will be a 12 week program again but like I said before it's TOTALLY DIFFERENT than phase one. An update about my members section is that my webmaster is on vacation right now visiting family in Cali and he will be back to work on Monday so I'll know more and hopefully I can have a date by next week of when it will get started. This weekend for my big cheat feast my girlfriend and I are going to Nashville's number 1 BBQ place. It's called Jack's BBQ and if you know anything about TN we are known for BBQ. I havn't had some BBQ in a while so I'm definitely looking forward to that after I trash my final cycle 3 ARM workout on Saturday. Some new music that I've been listening to at the gym is the new Lloyd Banks mixtape called A6, new Mike Will singles from his latest mixtape, and new Rick Ross album God Forgives I Don't. For today's workout though it was all of the band called Blindside..I was in a rock mood and it was getting me pretty hyped up. Everyone have a great weekend!
It's now Thursday morning and I finally feel like I've caught up on rest from my VA trip. I think the combo of going out and drinking on top of the 7.5hr road trip was a shock to my body and it's taken me longer than I thought it would to get caught up. My metabolism is crazy fast right now and I LOVE IT! I woke up this morning at 6am because I was starving had my meal 1 and went right back to bed until it was time for meal 2. Last week I started to add more food and I'm acclimating my body into a maintenance phase right now. I did my weekly assessment yesterday to keep track of everything and my body fat is still at 4.91%. At this point I'm extremely happy with where I'm at (body fat wise) so I've decided to maintain this look for a while. I feel healthy and my workouts have been ridiculous. I'm pretty much ready to shoot right now and I want to keep it that way since I still do plan on doing some new shoots very soon! There would only be a few changes that I would have to make over about a 2 week period to look dry and shredded. Well I'm coming close to the end of my 12 week training program TMT-PHASE ONE and it has been one hell of a journey both mentally and physically. I hope everyone is still enjoying each cycle because I sure did. I'm in my last Cycle 2 week right now and since I started this program I've kept having constant DOMS after each and every workout. Like I've said in past posts once you reach a certain point it's hard to get DOMS all the time but this program has allowed my muscles to consistently get sore..and that to me means growth and improvement!
MEMBERS SECTION COMING SOON!
I have an exciting announcement that I wanted to make! I changed my mind and have decided to do a members section here at tylermcpeak.com! I can't say an exact date because Brian my webmaster will kick my ass lol but it will be very soon. This time it's going to happen..no bullshit. All of the training ebooks will still be made but I decided against doing a nutrition ebook and instead do what my original plans were and have the members section. In my members section it will be a separate blog and you will have access to my daily diet that I'm currently doing. I will have a section of my previous diets as well that will include my bulking diet I did with Hany Rambod and my cutting diet that I've been following up until this past week when I've switched over to a maintenance. My food logs will include how I specifically prepare each meal to make it very tasty along with pictures. It will contain all of the same info that I planned on putting in the book. The reason I've decided not to do the nutrition book and offer the nutritional side of things this way is because my nutrition will continue to change throughout the years and I want you guys to be able to see what I'm doing continuously rather than just have one or two specific diets and instead of paying 29.95$ for a nutritional ebook you will have access to my nutrition for a very cheap monthly subscription. Also within the members section there will be a forum where you can ask me any nutritional,supplementation, and training questions etc. There will be a "workout of the month" where I'll post a fully detailed workout from whichever TMT-PHASE that I'll be in as well. All of this and more will be available to you very soon!
Upcoming Youtube Videos:
- Cycle 3 Quad Training from TMT-PHASE ONE
- Back Training with Cris Edmonds
- Leg Training with Cris Edmonds and Brook Arrit
- Arm Training with Ben Bowles
- Various Exercise Descriptions
Another cycle 3 AKA TERROR WEEK! is almost complete! This has been one painful week! Keep in mind that the pain that you have to go through is well worth the results that follow! It really will push your mind,heart, lungs and muscular endurance to a whole new level! Cycle 3 definitely takes a lot out of you and it did just that this week. I got footage of all of my workouts so there will be all new videos coming out next week! I can’t wait to blow up my arms today and feast tonight! A few days ago I posted that I had made a change in doing my cardio completely covered up in a full sweat shirt and sweat pants along with a ab sweat belt. Well after I reached out to someone that I highly respect I quickly changed my mind and went back to just wearing a tshirt and shorts this morning. He is a top level NPC National bodybuilder that is known for his insane conditioning. He told me that he hadn’t done much research on it himself but the fact that your depleting your body of valuable minerals excessively will cause your muscles to not perform at their maximum level. Also our bodies naturally have mechanisms to cause ourselves to heat up so speeding that process up by being covered up isn’t for optimal health. H also said you actually want to start off cold because your body has to work harder to heat it up which that equals burning more. The reason for me reaching out to him was that this week I began to feel very depleted and lethargic and I noticed that my cardio was starting to feel extremely hard which it never does considering it’s low intensity incline treadmill walk.
I figured my body was just a little worn out or it was a part of the low carb blues lol…but after this morning’s session and all day today I felt like a new person. Not depleted and drained etc…so I apologize for misguiding anyone or making you feel like shit if you did this week’s cardio covered up. Next week I’ll be doing my cardio outside while I’m in VA. My parents house is at the bottom of a mountain and there is a road that goes straight to the top. I’m looking forward to a switch up!
If you’ve been following my site for a while you know I’m a HUGE UFC fan and tonight it’s the rematch between Silva vs. Sonnen. I’m pulling for Silva because I cannot stand how disrespectful Sonnen is and the amount of shit he talks. It’s ridiculous and hopefully Silva will take care of him tonight! Tonight’s big cheat meal is going to be an Italian feast. Homemade baked ziti and meatball subs along with some cheese cake, pop tarts, and cookies! Food porn pics soon
Hey Tyler what do you think about the IIFYM diet (followed by Layne Norton and a lot of other natty bodybuilders) the basic premise being you can fit different foods into your macros. It allows for a variety of foods to be eaten that would otherwise be considered bodybuilding-unfriendly, like bread and fruit.
6 July 2012
Tyler - I've never really studied the IIFYM diet so I don't have an opinion about that. Your still going to have to eat healthy foods in order to fuel your body and get the most out of it. Since when was bread and fruit not bodybuilding friendly? I'm eating foods now that I never have and never thought I would be able to be in my all time best condition eating this way so don't think that you have to eat basic traditional bodybuilding meal plan.
Hey Tyler how important is it to embrace the journey to achieving your fitness goals? I think often times I get caught up in wanting everything NOW, what do you think about being patient?
6 July 2012
Tyler - To me it's my everything...it's what makes me want to get out of bed every day and work hard. You can't get caught up in wanting everything now because it doesn't work like that. Bodybuilding is a marathon not a sprint. YOU HAVE TO BE PATIENT.
Tyler, have you ever had any type of cheat food during the week before you got to your cheat meal on saturday? Yesterday after my 5th meal, my sweet tooth got the best of me and i put down 6 low fat pop tarts. So should i not eat my cheat meal on saturday. Should i just proceed with my routine like normal and not worry about it? Thanks man.
5 July 2012
Tyler - I have...this was before I really took my nutrition serious though. Go by how you feel and look if you want to take your cheat or not.