It has now been almost 3 full days since Saturday's dead lift session and my lower back is still sore! Needless to say that was a HUGE shock to my body and trust me I've felt pretty drained since. On top of the crazy workout I managed to move into my new place and still get all of my normal cardio sessions, meals, and weight training workouts in. I'm EXHAUSTED. Tomorrow I have a busy morning with in person clients but pretty much my whole afternoon is off until 6pm so I'll be RESTING. No cardio and no weights. Today was leg day and I had to do quite a bit of adjusting to my normal routine that I've been doing since squats were out of the question. This Friday my new ebook TMT-PHASE 2 comes out!! After this one if your a member to my site you will no longer have to purchase my books as I'll start posting my daily workout logs next week on the member side. Phase 3 will be my preparation for my upcoming shoots and you will be able to follow my diet as it changes along with exactly what I'm doing in the gym daily to be photo shoot ready in my members section for only 9.95$ a month!
A LOT has changed in my life in such a short period of time but I'm feeling great about everything and now that all the moving and running around is done I can now settle in and start to relax and enjoy my new place. It is about 5 minutes from my old house I was living in with my ex girlfriend so the move was easy but anytime you move it's stressful and a pain in the ass. I'm so happy I decided to stay in Nashville and I'm very excited about the future!
I've decided that I'm cutting out cheat meals all together from here on out. I originally was thinking about putting my Saturday one back in this week but I've decided to just keep doing what I'm doing without them. I'm surprised at how my condition has changed just since last Wednesday. I havn't stepped on a scale yet since it's been pretty hectic but tomorrow I'm doing my assessment and I'll be weighing myself first thing.
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.
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!
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!
A great video that I ran across tonight! Give it a watch...very motivational!
Hey Tyler ! sorry for your girlfriend but a new chapter is a big deal in life and i'm sure you'll manage it for the best as usual ! I'm sure at last Cal will be happy to welcome you for the best of your life ! just a little question : Would you tell what are your last complete body stats after the change i can admire on your pics ?? Thanks man and whatever you stay a light in the night for me !
30 August 2012
Tyler - I'm not sure what my full body stats are because I don't measure my whole body for assessments. The measurements I take are. Neck - 16, Waist - 32, Upper Leg - 25, Upper arm fully relaxed not flexed 15.5, hips 40.5. All of my measurements are taken first thing in the morning with no pump and not flexing.
Hey Tyler! Glad to see you had an awesome trip to Philly before you start the grind to your shoot. Say, I was wondering what you did for food on your trip? I know your gonna map out what you eat in your members section, but I'm wondering more how you packed for it? Like did you just cook up a bunch of food and then check a bag full of it? Just wondering cause traveling has always been a dilemma for me because I want to maintain my nutrition plan. Thanks Tyler! All the Best!
29 August 2012
Tyler - I prepped all of my food the night before. I weighed everything out and bagged them up individually as meals. Packed it in a cooler and used the cooler as my carry on. Trust me it's a pain in the ass but if your serious about sticking to a plan in order to maximize your true potential physique wise you will do what it takes.
Hey Tyler, two questions: 1. Is there a difference between different BCAA's, or do they all have the same thing? Are some companies more concentrated then others or have more grams per scoop? Im trying to find a good one. 2. What, in your opinion, is the pre-workout carb food to eat? Ive been having oatmeal but ive been told that does do much for energy in the gym? Thanks in advance!
28 August 2012
Tyler - There definitely is a difference in BCAA's as far as quality goes. I suggest getting a instatized BCAA. I use Optimum Nutrition's plane instatized powder. The cheaper stuff is clumpy and doesn't mix well. As for the best pre workout carb source I would say experiment a bit. I've done a lot of different sources from sweet potato, white potato, white rice, brown rice, oatmeal, and apple sauce. Experiment a bit and see what gives you the best pump and energy in the gym.
hey tyler u told me that Micronized Creapure Creatine Monohydrate is good but what is a good brand that makes it and also what is a good supplement for getting super vascular results like veins popping out hanks
28 August 2012
Tyler - Optimum Nutrition is the name brand. Vascularity is a result of low body fat. Genetics also play a roll in how vascular you are going to be once the fat is stripped away. There isn't any supplement that causes vascularity but there are some that can help with increased blood flow but if you still have fat covering your muscles you will never see the veins.
Tyler, You drink milk? and if so what kind? And if not, why don't u? Thanks man.
28 August 2012
Tyler - I don't drink milk. Only things I drink are water (2 gallons a day) black coffee (2 cups a day) and my pre and intra workout shakes. Reason I don't drink milk is I don't like it...I like chocolate milk but that has too much sugar lol. I'm sure there are some benefits to having a glass of milk but I don't want the added calories and sugars and fats from milk.
Will your new members section include a diet plan for cutting weight? If not could you recommend one?
28 August 2012
Tyler - Yeah my members section will include all of the diets that I have followed. Cutting,Maintence,Bulking, and you will get to follow along to exactly what I'm doing all the way up to the day of my shoots! There will be a forum section where members will be able to ask questions about macros etc to fit them by emulating my nutrition.
I look at life as one big book with several different chapters that continuously are being written as your life story. As of Monday the decision was made to start a new chapter. I will be moving back to my hometown of Roanoke,VA mid November once I get finished up with my shoots. I need to stay here in Nashville to finish out with all of my in person clients and prepare for the biggest shoots of my life. The reason for my move is that I am now single and the only reason I was in Nashville in the first place was for my girlfriend. Nashville is a great city but it lacks what I'm really passionate about and that is the fitness industry. If my dream was to be in the music industry I would be golden by being here but it's not. Moving back to Roanoke will only be temporary but I look at it as a fresh start. One of my ultimate goals is to eventually end up in Cali. The fitness industry is booming there and I absolutely love it but financially it wouldn't be a smart move right now. I am looking forward to being around my family and friends again since I havn't lived there in about 4 years. I'm very interested in seeing what this new chapter will consist of and I'll be sharing my experiences along the way!
This week was the start of TMT-PHASE TWO CYCLE 2 and the workouts have been PHENOMENAL!! The book comes out September 14th! The concept of this book is heavy duty low rep volume training for the first 4 weeks then higher rep volume training for the last 4 weeks. The goal was to go through a mini strength builder so that you will be able to use heavier weight for the hypertrophy rep ranges (muscle growth). My chest is still sore from Monday and my legs almost gave out of my several times yesterday. At one point of the workout I had to lay on the floor because it is INTENSE! I LOVE VOLUME TRAINING!
Today I woke up at the weight of 214.5lb. After increasing my food last week since I'm still trying to fill out and get bigger I ended up losing weight damnit lol. That's down about 2lb but honestly the number doesn't bother me I go by what I see in the mirror and my progress pictures that I analyze. I'm very happy with the way things are going right now and my workouts are better than ever. I feel my biggest I've ever been and I know I've said this before but I never would have thought I'd be able to eat the amount of food that I am and be in this type of condition. I've never been this size with this body fat level! Only a few more weeks of filling out then I'll go into my cutting phase. Today was my clean cheat day so I had 4 homemade burgers and they were delicious
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.
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.
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.
This past Sunday I woke up with a ton of energy and did my usual 30 minute low intensity treadmill walk followed by having 1 client to train and 3 new online clients programs to design. Once I got finished up with that we decided to take the dogs for a hike. This no longer was a day off of rest and being lazy like it usually is but turned into a cardiofest. We intended to only hike for about 45 minutes or so at a park called Percy Warner here in Nashville. It's a really cool area several trails that go through what people call mountains here but what I'm used to in VA these are pretty big hills. Nonetheless it's still a great workout and very refreshing to be in nature for a switch up. 45 minutes turned into 2.5 hours of being lost. The trails are color coded on tree's and we were following the 4.5 mile trail and didn't realize it till we were about 1/2 way done. We were passing several of the same people and once I pulled up the GPS on my iPhone I was able to get us back to the Highway where the parking area was off of. Once we were on the highway though we didn't know which direction to walk to get to the car and ended up walking in the wrong direction. Along side the highway walking was scary as shit with oncoming cars so we ended up going up where the train tracks were that run along the high way and walking a good mile or so before realizing we were going in the wrong direction. During the train track experience a train comes a long and puts a halt to our adventure for a good 10 minutes. Once we got to the Westside Athletic club that is right off the highway luckily this man gave me a ride back to our car and the adventure of getting lost had finally came to an end. It's hard telling how many miles we walked but the dogs were not happy at all and my lazy Sunday ended up being one hell of a workout. I only had ate my first 3 meals before going hiking and didn't take any food with me since I thought we would only be gone for an hour. My body kicked into survival mode though and it wasn't until we got back to the car that the hunger started to kick in and I ate every hour for the rest of the night to make sure I got in all of my meals. I also tweaked my left knee a little bit during the hike. It was nothing major but just felt irritated from the terrain and it worried me a bit if I would be able to do legs today but I started icing it Sunday night and all day yesterday and that did the trick. Yesterday I was feeling pretty lethargic all day and I still feel like I was recovering up until today since I took a 45 minute pre workout nap before trashing legs! After that experience I will not be going hiking again anytime soon lol.
Hey Tyler, my typical mornings would be up at 6.30 with a strong black tea and then i'd prob have my first meal at 8am (way it is with work etc). I'm currently on a cut, but wondering if I should get some sort of protein in before 8 or if it makes little difference? How long do you normally have between waking and your first meal?
21 August 2012
Tyler - I suggest eating your first meal as soon as you wake up with your black tea. Your body has been fasting all night and in order to keep it anabolic you should give it nutrients as soon as you get up. On days that I don't do my morning cardio I eat as soon as I get up. On days that I do my cardio I'll take 10g of BCAA before doing cardio and directly after I'll have my first meal.
Hey Tyler, I am currently going through a workout crisis. I am currently on holiday and on my week 6 of TMT-Phase 1. Wasn't able to go to the gym on Monday and Tuesday it was closed. I might be able to hit the gym on Wednesday but then I have to skip 1 workout day for a rest day in between week 6 and 7. Should I just take a whole week off or just sacrifice 1 workout day for a rest day.
21 August 2012
Tyler - I would only take a full week off if you feel like your body needs a break. If my gym was closed Monday and Tuesday from a holiday but open for the rest of the week I would just train 5 days in a row to make sure I got all my days in still.
Vodka is a better option than beer if I want to protect my abs right? it has less carbs correct?
18 August 2012
Tyler - IMO Vodka is a better option than beer.
Hi Tyler, Your blog had been a true inspiration to me! I'm 34 now and untill à year ago I had real idea about training, nutrition, rest, mindsett, to be honest. Altough training for more than 10 years, being nicknamed the ' muscular nail' though, I have always been an ectomoph 'no gainer', weigthing 155 but never more... ( at 6'3 lenght and 10% bf. 6 months ago, I started to include the nutrition element and did take my fitness to another level.. Your blog and TMT Fase 1 did the rest.. Now I weigh 182 with bf 8%. Still lean but Much more mass. I have experienced it as à tough but very rewarding process! Keep up THE good work with your blog, Kind Regards, Henk, The Netherlands
18 August 2012
Tyler - Thanks for the update Henk! And congrats to all of your fitness success thus far..keep up the hard work and much more progress to come!
How do you do one arm t-bar rows? Between the legs or beside? Also, what are your thoughts on pwo cardio? Would you advise it after your TMT workouts? Thanks!
16 August 2012
Tyler - It's going to be beside your legs. I'll make a demo video of the exercise. Make sure to position yourself where you can get a full stretch of the lats. My thoughts on post workout cardio is depending on how long the session will be. If your only going to be doing 10-15 minutes then I would say that is fine. But if your going longer then that I would keep them done apart. Your main focus once getting done with weight training should be to start the rebuild process with flushing your body with the proper nutrients right away.
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
Today was LEG day and as I'm writing this over an hour has passed since the workout and my legs are still feeling numb! Phase 2 is no joke and if you are doing Phase 1 you will know I don't fuck around when it comes to my workouts lol. Be ready to beat the shit out of your body with heavier weights to thicken your muscles up and get stronger in Phase 2! I've been filming every workout so there will be plenty of videos that go along with the book. Today I spoke with my webmaster and my members section blog is now being built so it should be any time now and it'll be up and running. My new shoes came in the mail yesterday just in time for leg day today. When I train legs I like to feel the floor. That being said I refuse to buy vibrams (the toe finger shoes or however the hell you describe them)
I had to retire my old otomix training shoes because they are several years old and I was just tired of them and they look hideous. So the next best thing to feel the floor was wrestling shoes. It's the first time I've ever bought a pair and I absolutely loved the way they felt today. Tomorrow night is Clean Cheat Wednesday's! and I'll be posting exactly what I'm having along with pictures so you guys can see what a clean cheat is for me. At the end of this month I'm going up to Philly to visit my good friend Anthony...I've never been up there and I can't wait to catch up with him since it's been over a year since we've hung out and get some good workouts in...along with some good drinking in and can't forget about some good northern food! I'll take a lot of pictures of my trip and I might get some video footage of one of our workouts. Well I gotta get back to work soon one more client to train for the day and I'm done.