10 Weeks Out!
9/5/2012 10 weeks out from my upcoming shoots
I'm now 10 weeks out from my upcoming shoots and I'm in my second week of Cycle 2 of TMT-PHASE TWO. I woke up this morning weighing 217.4! That being said I noticed a slight bit of softness starting to occur around my midsection. Looking a little watery in this weeks pictures and my waist measurements were a tad higher so NO CHEAT MEALS THIS WEEK 
Even though I havn't started my cutting process yet like I said in a previous post I want to make this process as easy as possible so skipping my cheat meals this week is what I'm doing to harden that area back up. Overall I really like the way I look right now. My strength,endurance and pumps have been insane! Yesterday was leg day and it is by far one of the hardest leg workouts I've ever done. I got it on film and it was my last day of filming for Phase 2 videos. There will be 10 new videos coming out weekly once the book is released next week! Also wanted to say that Cycle 2's chest workout is one of my all time favorite chest workouts I've ever designed. You guys have some good shit to look forward to lol. Today was supposed to be my off day but I ended up taking a Barry's Bootcamp Class. If you don't know anything about it it's pretty much high intensity interval training. First time I ran in a long ass time and the class kicked my ass! It was a great class and the option might be there for me to teach a couple classes a week. I see now why there is a lot of hype around that gym.
So after A LOT of thinking I've decided to stay in Nashville. For several reasons but the one major reason is that I don't want to give up my business that I've built up for the past two years and have to restart in VA. As a personal trainer it takes time to build up a good clientele and it would be a pretty ignorant move on my part to just throw everything away here. I went and checked out my new place tonight that I'll be moving into very soon and I'm extremely excited about this new chapter of my life. It will be very interesting!
9/1/2012 - screen shot from upcoming arm video
A great video that I ran across tonight! Give it a watch...very motivational!
Questions – 8/27/2012
Kyle
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
Dylan
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!
Brandon
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.
Kyle
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.
TMT-PHASE One is officially over
Got a fresh haircut yesterday
Today was my final Cycle 3 ARM workout and I got a ridiculous pump! Giant set training really flushes an extreme amount of blood into the muscle quickly. Make sure to check out the TMT-PHASE ONE Video Series if you havn't done so yet. Experimentation starts up Monday and I can't wait! I'm very excited about Phase 2 because I'm incorporating new methods that I've never done before so hopefully the workouts will be as good as they look on paper. This upcoming week I'll be filming demo videos explaining how to properly do certain exercises so I'll be uploading a couple of those every week. Also this upcoming week I'll be uploading a leg workout that I did with Cris and Brook and Ben and I's arm workout. These are both pretty long videos. The arm one is about 28 minutes and the leg one is about 22 minutes. As you all know tonight was my weekly cheat meal feast! After speaking to a few of my clients about the BBQ restaurant choices Suzanne and I decided against going to Jack's which is in Downtown Nashville for a couple of reason. One being that it's served cafeteria style and two it's very touristy. So we decided on Jim N Nicks BBQ. It was a great choice the food was excellent and it is a new favorite spot for me. I ended up getting a pork quesadilla for an appetizer, half rack of ribs, beef brisket sandwich, mac n cheese, coleslaw, and the cheese cornbread was ridiculous. When we got back home for desert I had 3 jelly donuts,2 Twinkies, and half of a crumb cake 
I'm going to sleep like a baby tonight and rest all day tomorrow to prepare to start up TMT-PHASE 2 Monday!
First leg workout after 4 weeks
Today 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.
- Leg ext - 3 warm up 15-20, 3x10-12
- Leg Press - 5x8-12 (shoulder width foot stance)
- DB Lunges - 4x20 total steps each set
- Squats - 3x8-10
- 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.
Questions – 3/4/2012
Screenshot from members section video filmed 3/3/2012
John
Tyler, I read that article on Description of Heart Rate Zones. What zone do you train in? Healthy Heart zone, Fitness zone, or Aerobic Zone? Thanks, John
5 March 2012
Tyler - The only time I monitor my heart rate is on cardio and I do the Aerobic Zone.
Kyle
Hey Tyler, two questions related to Cell K.E.M. 1. Why do you take it post cardio, why not just take a protein shake, or have your breakfast right after? Do you wait to to have breakfast after cardio? 2. How is Cell K.E.M. superior to just protein? I feel like i should be taking a 40g of protein right after my work rather then 1.5 scoops of cell K.E.M. which is essentially just BCAA i believe (but protein has BCAA). Thanks!
4 March 2012
Tyler - I have it directly after cardio to get the bcaa,gluamine,creatine in my system immediately about 20 or so minutes after that once I'm showered etc I'll have my first meal. IMO Cell Kem is superior to just plain whey protein because it has pharmaceutical grade glutamine,creatine,bcaa and there is zero cals also it's designed for mass and recovery plain whey protein is just protein. If you feel you should take 40g of protein instead of the cell kem then you should be doing that. I did just straight protein for years but since I'm working with Hany now he's a firm believer in getting the majority of your nutrients from whole food. Directly after my weight training I'll have 1 scoop of cell kem then 30-45 min after that I'll have a whole food meal. Branch chain amino acids are the building blocks of protein.
Lichi
120 grs RAW brown rice, (60g pre and 60g post work), 60g oat RAW, and the others carbs, are saldas, vegetables, etc
4 March 2012
Tyler - Sorry man but I have no idea if that would be a good amount for your body..I'd say give it a try and see if it works that's the only way to find out.
Jason
Is it possible to grow without getting stronger every workout (i.e. heavier weight or more reps)? I change up my exercises pretty often but i dont record what i lift really, i just make sure im working to failure... i want to grow though.
4 March 2012
Tyler - Of coarse remember your not growing when your in the gym. Your growing when your resting and recovering. BUT a stronger muscle is a bigger muscle. That being said though you shouldn't switch your exercises around too much just because you won't know what's working or not. I suggest keeping some of the same exercise in your routines weekly so you will be able to gage if your getting stronger.
Keith
Whats your opinion on tanning? Do u go tanning in beds or natual sunlight? Do u think its worth it? Or do you get a spray tan before a shoot? Great website and youtube videos, keep it 100 bro!
4 March 2012
Tyler - I stay away from tanning beds and when I get sun in the summer I always wear sunblock. Tanning causes wrinkles and can cause skin cancer so those two reasons are enough for me to keep precaution to my skin. I use spray tans or the cheap tanning lotions you can get from target or walmart.
Mark
Tyler, Could you explain why you are suppose to cycle on and off preworkout supplements? Is it because of the stimulants? How long would you suggest taking a preworkout before cycling off? Thanks
4 March 2012
Tyler - There is a couple of reasons if your taking a stimulant based pre workout then I would go 8-12 weeks on and 4 weeks off just to give your adrenal glands a break and keep them fresh. The other reason is just like anything else our bodies get accustomed to supplements and build up a tolerance and won't responds the same anymore so giving your body a break from them will actually make them work freshly again once you reintroduce them to your system.
Angel
hey tyler...not gna lie, but i seldom ever work on legs. and if i ever do, its usually towards the end of my work out. some leg extensions and calf raises. i never attempted a single squat with BB, all i ever done was squats with DB. can u recommend a beginner leg workout for me please? thanks.
2 March 2012
Tyler - Gotta work those legs man! You will thank yourself later on if you start trashing them every week. Here is a basic routine that will be good for you
- Barbell Squats
- Leg Press
- Leg Ext
- Lunges
- Leg Curls
Sebastian
Hey, I wanna get rid of my lower ab body fat , is biking a good option?. Your website is cool as hell, it keeps me really motivated. Thanks dude
2 March 2012
Tyler - Biking is going to be fine but getting rid of that last little bit of fat is going to come from your nutrition.
Quads
When I last spoke with Hany this past weekend one thing he wanted me to incorporate into my training was pre loads and re loads of FST-7. So for quads today I gave it a try and all I've got to say is it was extremely painful and my legs about gave out on me walking out of the gym and once in the parking lot they almost gave out again walking to my car. Needless to say it was a great quad session and I got one of my most ridiculous pumps and I'm off all supplements right now for the next few weeks.
- FST-7 Squats - 3 warm up sets, 5x5 (90 sec b/w sets)
- Hack Squat - 4x10-12 (2 min b/w sets)
- "Blood Starving" Leg Press - 4x12 (1 min b/w sets)
- FST-7 Leg Ext - 7x12 (30 sec b/w sets)
Blood Starving sets is a new technique that Hany has came up with that you can use on limb training. Basically in a nut shell your not allowing blood to flow to the muscle through a certain exercise then reintroducing blood directly after. Another great technique to flush as much blood into the muscle and increase your pumps even more. You won't be able to use as much weight on the leg press as normal but in between sets you keep your legs in the air above your heart not letting the blood flow to them. After you get done with the 4 sets and stand up blood rushes to the muscle. It's a painful technique but give it a try in your next leg workout. I'll be using this technique in an upcoming video to better explain.
Quad/Ham
Here is the leg workout from Wednesday. It was a good one and it hurts to stand and sit now lol. I didn't get to try the blood starving sets since I had a workout partner but will be getting more into detail later on in a video.
1- leg ext (2x20 warmup) 4x10-12
2- leg press 4x10-12
3- squats - 3x10-12 1x20
4- barbell walking lunges 4x20 steps
5- db stiff leg deadlifts 3x12
6- lying leg curls 3x12
7- seated leg curls 3x12 (pause 2 seconds on each contraction)
all quad sets rest 2 min in b/w and hamstring rest 1 min in b/w
Legs
I planned on splitting up quads in the am and hams in the afternoon but my schedule did not allow me to train twice today. I had a great workout but had a slight pain in my right knee that comes and goes and for some reason today it was irritated. I started to feel it on squats and then on my last set of lunges. I went on to do standing one leg leg curl and I couldn't complete a set. At that point I ended my leg workout and just did some abs. My point here is to listen to your body and be very in tune with it. I could have pushed through the pain if I wanted to but that would only lead to more of an injury. Despite the knee issue today I still managed to have a good one.
- Leg Ext - 4x15,12,12,10
- Squats - 5x12,10,8,4,10
- Leg Press - 4x12,12,10,8 (worked up to 8 plates on each side for last set)
- Walking Lunges - 3x20 steps each way total of 40 steps each set
- Lying leg raise - 2xfailure
- Rope crunches - 2x12
Here is the combo of what I'm currently seasoning all of my meats with. I do not use any seasoning with sodium.
Black Pepper, Mrs Dash Table Blend, Basil Leaves
AM – Back/Calve, PM – Bicep/Forearm/Calve
AM - Back/Calve
- Reverse Grip Pulldowns - 4x10-12
- Reverse Grip Barbell Rows - 4x10-12
- Overhand Wide Grip Seated Row - 3x12
- Standing DB Row - 3x12
- Behind the Neck wide grip pulldowns - 3x12
- Hyper Ext superset seated calve raise - 4x15
PM - Bicep/Forearm/Calve
- Standing Straight Bar Curl - 4x10-12
- Incline DB Curl - 3x10
- Close Grip preacher curl - 3x12
- Standing Concentration curl - 3x15
- Reverse grip standing barbell curl - 3x12
- standing behind the back wrist curl - 3x12 superset seated wrist reverse curls - 3x15
- Leg press calve raise - 4x15-20
I am definitely liking the twice a day weight training split. I am able to eat more food and my muscles are staying A LOT fuller. My current weight is 208 when I wake up on an empty stomach. This is the most I've weighed in a while. The day before I left for the Arnold Classic 2 weeks ago I weighed 198 on an empty stomach in the am.
LEGS/ABS/Cardio
DB Bench Step Ups - 3x12 each leg- Smith Machine Squats - 4x10-12 one drop set to 20 on last set
- Leg Ext superset Lying Leg curl - 3x15 one drop set on each on last set
- DB Walking Lunges - 20 steps each way total of 40 steps did this 3 sets
- Leg Press - Hany Rambod technique - added a plate each set to pyramid up then pyramid down no breaks - 10,20,30,20,25,20 this was by far the most painful leg press technique I have ever done.
- Standing Calve Raise superset weighted sit ups - 3x20
- Cardio - dog walk 30 minutes
Extremely intense workout. I'm still not feeling right as I'm typing this. I'm off to make a Costco trip now and stop by AT&T on the way back to switch from my Iphone to a Blackberry. Hope everyone had a great weekend!
Categories
Shoutbox
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- Tyler
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THIS SHOUTBOX IS TO ASK ME QUESTIONS ABOUT HEALTH AND FITNESS PLEASE RESPECT THAT
- 14 September 2012
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- matt
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that is a really bad ass pic. and your apt looks really cool. try to stay shaved with hair a little shaggy...you look more sexy that way.
- 13 September 2012
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- Brayden
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Tyler, Sorry about that last post i hit enter by mistake. Anyway 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
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- Wil
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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
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- Ash
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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
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- daniel g
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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
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- Gus
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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
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- Shaun
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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
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- Cal
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Hey man have you ever tried carb cycling at all? If so, how did you find it?
- 2 September 2012
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- Andrew
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Hey Tyler, would you say Scivation Xtend makes a good BCAA product or Universal's Atomic 7 which I used to take but became costly since my store only carries it in 30 servings.
- 2 September 2012
Links
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Tyler's Twitter Feed
- all of my clients were hungover today...2 had to quit early and 1 canceled http://twitter.com/tylermcpeak615
- RT @durlancastro: Patience n consistency are a big part of success. When they all say 'you can't ' , believe that 'you can'. Just wait ... http://twitter.com/tylermcpeak615
- 30 min of stairs done! Don't use the weekend as an excuse to be lazy.. Stay on the grind and keep the progress... http://t.co/AtP0zRN1 http://twitter.com/tylermcpeak615
- 30 min of stairs done http://t.co/wZ9Ngbgs http://twitter.com/tylermcpeak615