Questions – 3/2/2012
Do you drink? Ever since I started my mission of packing on lean muscle and getting ripped I haven't been able to bring myself to do it.
2 March 2012
Tyler - In the past I would drink almost every weekend..hell I even drank before some of my shoots in NYC...I would party at the clubs all night then shoot the next day..very ignorant. It wasn't until I linked up with Hany that I changed my whole perspective of training and nutrition. I've only drank maybe 4-5 times in the past 6 months. That being said I think you can still let loose at least once a month and still make all the gains you want. You have to remember you only live once and take it from me you will go crazy if you just live like a hermit and don't go out and enjoy yourself every once in a while.
Tyler, im a bit concerned, i feel like sometimes my lower chest gets bloated or soft, but then other times my chest looks flat and toned... does this have to do with sodium manipulation or bloating of some sort? It's as if my i've gained fat in my lower chest nipple area temporarily. Im not sure if it's a sign of gaining fat. Im currently 15%bf, 175, 5,9, eating failry clean, but trying to put on mass. My diet has consited of alot of whole wheat pasta lately.
2 March 2012
Tyler - It sounds like water retention. At this point you shouldn't worry about sodium but maybe try switching out your carb source from the pasta to something else...rice or potato. Maybe add in some cardio to a few times a week. Even though your putting on size right now it's still important to do some cardio because ideally you should stay around 10-12% when trying to add mass.
Are you doing morning cardio now cuz your trying to lean out even more, i.e. cut? You'll burn fat faster by doing morning cardio, right?
2 March 2012
Tyler - Yep your correct
Me and some friends are arguing about the benefit of doing 'half reps' or partials like you do in some of your workouts. They're all hardcore oldschool lifters and think that if someone doesn't getting a full ROM then they're not trying hard enough. I think they're good to do at the end of sets or even a full set because it keeps constant tension on the muscle and saves joints as aposed to locking out on every rep. thoughts?
1 March 2012
Tyler - I believe they serve a purpose as an advanced technique to further muscle failure. I don't ever do a full set of partials but towards the end of something like a hammer strength press once I can't get full reps anymore I'll add in 3-4 partials. That being said I never lockout..always keep a slight bend in all of my joints. check out my chest/bicep video I did in FEB I did partials in that along with my Back video from FEB
I see in your nutrition log you always take took scoops of protein, why is that?
29 February 2012
Tyler - Take took? not sure what your trying to say but whey protein is one of the fastest digesting proteins and I've consistently taken it every since I started working out when I was 18
hey tyler, Im 6'2" and 205 and trying to lose the spair tire, around 8 pounds. I was wondering how much cardio do you do, when do you perform it, and what type of cardio?
29 February 2012
Tyler - Right now I'm doing 4 days on one day off of empty stomach cardio for 45 minutes on an incline treadmill walk. steady state low intensity is the type.
Hi Tyler, i am starting to see results just like you said, But i am still Skinny ( 6"2 and i weigh 76Kg (Age 27)) i do drink whey Protein and eat very healthy, My goal is to get a 6pack and i can see it in correct lighting, but i need it to grow bigger so it stands out much more, i do crunches on a ball, heel taps, plank, side crunches, and the Ab wheel every other day. i see my muscles taking shape, but i stay skinny.
29 February 2012
Tyler - I sent over your questions to fill out yesterday. looking forward to working with you!
I trained solidly for a year then had to take a year and a half off from training. Do you have any advice for starting back training after so long out
28 February 2012
Tyler - Start off slow and progressively up the intensity. Don't get discouraged and take each day as a day to improve. Stay dedicated and you will get where you want to be.
I have a couple questions. In your post about pre and post workout nutrition you say that you cycle your carbs post workout. What influences whether its going to be a carb day or no carb day, what muscle group you work that day? Also whats ur current body fat percent?
28 February 2012
Tyler - On muscle groups I'm trying to bring up is when I'll have more carbs. Not sure what my current body fat is I never get it checked.
Questions – 2/9/2012
Ty, just reffering back to my previous post but just curious as to why you said that running "burns off more muscle" than doing a stair climber? if you are working in a similar heart rate zone for the same amount of time what is the difference?
9 February 2012
Tyler - If you keep your heart rate in the same zone then there isn't a difference. I just personally prefer to do low impact because when I used to run and sprint a lot last year my hips,knees,calfs would give me problems all the time and it made my leg strength WEAK for my workouts.
Tyler - I am getting ready to start my cut in a few days and was wondering if I should be taking creatine while I cut and if so what kind? I have gotten mixed opinions when talking to people in the gym about this. I am just about ready to order some supplements and would like to know if I should add this to the list.
9 February 2012
Tyler - I would for sure keep the creatine in. It will help keep your strength while cutting down. The only thing creatine might cause is a little water retention and you don't have to worry about that until a week before you were to say go on vacation,photo shoot,competition, etc. and then at that point a week before you would stop taking it and the little bit of water will come off.
Hey Tyler, hope your doing well. I have a quick question regarding diet. I'm 18, 5'10, and 160 lbs. and have a pretty fast metabolism, and I'm trying to gain lean mass. With that said, do I need to focus on clean diet (chicken, fish, sweet potato, oats, egg white, brown rice, etc.) 100% of the time or should I allow cheat meals? If I should, how often? Thanks for the inspiration Tyler, it truly makes a difference to many!
8 February 2012
Tyler - You should still get in the habit of eating several clean meals a day but don't be afraid to have 2-3 cheat meals a week. If you see that your gaining fat quickly then back it down to just 2 and if your body can't handle that back it down to 1. But seeing that your 160lb and have a cranking metabolism I think you'll be good with 3. Just spread them out over the week. 1 at the start one at the middle and another towards the end. Also another thing to keep in mind when you have your cheats is make sure your still getting a lot of protein with it. Don't just cheat on deserts and chips and junk like that. ENJOY THE GOOD EATING!
do u recommend to take a multivitamin or single vitamin? because i had read some articles that multivitamin sometimes cannot completely absorb into the body and a waste of money .. so what's your comment on it? thx~
7 February 2012
Tyler - I don't use a multi vitamin anymore or take single vitamins. Everything you need for recovery is in Cell K.E.M. That being said before I started working with Hany I was taking Optimum nutrition multi once a day with my first meal.
Hey i added you to PSN, do you still go on?
6 February 2012
Tyler - Yeah I get on everyday. I added all my new friend req on there hit me up
Hey Tyler- thanks for the response. so after research I've determined that my body needs anywhere from 200-350 grams of carbs a day. Rice is my favorite carb and a cup of rice seems to be 45-50 grams of carbs. Does this mean I can be eating 5-6 cups of rice a day and still be getting results. I feel as if I am eating that much rice gains in bodyfat will be sure to come. When I see many nutrition logs like yours and other fitness models they are not taking nowhere near 5-6 cups of rice. Thoughts?
5 February 2012
Tyler - It depends on what your goals are right now. If your trying to build then 5-6 cups of rice will be fine however if your trying to cut down then that would be a bit much in my opinion. I suggest giving it a try for a couple of weeks and see how you respond.
Excluding your daily 40 minutes of cardio, how many minutes or hours long is your daily workout? One trainer told me that more than an hour, counting rest periods, is too long.
5 February 2012
Tyler - 45 minutes to 1 hr. the longest would be 1 hour and 15-20 minutes of so on a long leg day.
- 9:30am - Dog Walk Cardio - 30 minutes
- 10:15am - 54g whey, 1 banana
- 11:20am - 9oz beef, 1/2 cup brown rice
- 1:20pm - 10oz chicken,1 tbsp almond butter
- 3:15pm 2 boca burgers, 1/2 cup brown rice
- 4pm workout
- 5:30pm 54g whey, 1 banana
- 7:30pm - 6oz chicken,1 boca burger, 1.5 cup broccoli
- 10pm - 10oz chicken, 8 asparagus spears
- 9am Run 25 minutes - bike ride to and from gym 3 miles total
- 9:30am - 1/2 cup oats, 1 banana, 6oz turky burger, 27g whey
- 11:45am - 10oz chicken, 2 cup broccoli
- 2pm - 5oz chicken, 1.5 cup broccoli, 1 tbsp almond butter, 27g whey
- 4:15pm - 2 boca veggie burgers, 1/2 cup brown rice
- 4:45pm - workout
- 6pm - 54g whey
- 8:15pm 10oz chicken, 2 cup broccoli
- 10:30pm 10oz chicken, 1tbsp almond butter
Health Benefits of Broccoli
Broccoli is a member of the cruciferous family, which includes kale, cabbage, cauliflower and brussel sprouts, this cruciferous family can help protect the body against cancer.
Nutritional Information: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g protein, 8.7 g carbohydrates, 6.4 g fiber, 178 g calcium, 1.8 mg iron, 220 RE vitamin A, 0.13 mg thiamin, 0.32 mg riboflavin, 1.18 mg niacin, 98 mg vitamin C.
- Cancer: Broccoli may prove to be a natural wonder-drug for many types of cancer, including breast cancer, cancer of uterus, prostrate cancer, cancers of internal organs like lungs, colon, liver, kidneys etc. and cancer of intestines. But it is particularly good for breast cancer and uterus cancer, as it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogens like glucoraphanin, diindolylmethane, beta-carotene, selenium and other nutrients like vitamin-C, vitamin-A and vitamin-E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.
- Detoxification: The presence of vitamin-C, sulphur and certain amino acids make broccoli a very good detoxifier. It helps remove free radicals and toxins like uric acid from the body, thereby purifying blood and keeping away problems related with toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema and hardening of skin etc.
- Stomach Disorders: Broccoli is very rich in fiber or roughage, the best thing which can cure almost all the stomach disorders by curing constipation, since constipation is the root to almost all the stomach disorders. The fiber forms the bulk of the food, retains water and forms the bowels. The magnesium and the vitamins present in the broccoli also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.
- Skin Care: The credit for keeping your skin glowing and young goes to expert anti-oxidants like beta-carotene and vitamin-C and other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin, hair etc. and revives skin tissues), vitamin A & K, omega 3 fatty acids (adds glamour), amino acids and folate present in the broccoli. They take very good care of your skin.
- Heart Diseases: Apart from the anti-oxidants mentioned above, broccoli has very high fiber content, beta-carotene, omega-3 fatty acids and other vitamins which help reduce bad cholesterol as well as keep the heart functioning properly by regulating the blood-pressure.
- Eye Care & Cataract: Primarily Zeaxanthin and then Beta-carotene, vitamin A, phosphorus and other vitamins such as Bcomplex, C and E present in Broccoli are very good for ocular health. These substances protect eyes against Macular degeneration, cataract and repair damages from UV radiations.
- Immunity: The substances responsible for green and purple color of broccoli, vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus, etc., present in broccoli are really great immune-strengtheners. They protect you from numerous infections.
- Bone Health: Being very rich in calcium (present by 47 mg. per 100 grams) and other nutrients such as magnesium, zinc and phosphorus, eating broccoli is very beneficial particularly for children, old people and pregnant ladies or lactating mothers, because these people are most prone to osteoporosis, weakening of bones, teeth, etc., and deficiency of calcium.
- Pregnancy: Since broccoli is so nutritious and full of nutrients essential for pregnant ladies, such as proteins, calcium, vitamins, anti-oxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of diet for them. Being rich in fiber, this will also keep away constipation which is very common during pregnancy.
- High Blood Pressure: An important mineral, chromium, found abundantly in broccoli, helps in proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure also. Vitamins, which make all our systems function properly and found in abundance in broccoli, along with fiber and omega-3 fatty acids, helps regulate blood pressure.
- Anemia: Anemia is directly related to lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy for anemia. Eat them and blush.
- Other Benefits: Now, let’s have a look at all the nutrients present in broccoli. They are carbohydrates, omega-3 fatty acids, protein, vitamin A, B complex, C and E, beta-carotene, calcium, iron, magnesium, phosphorus, chromium, potassium, manganese, glucoraphanin, diindolylmethane, zeaxanthin, water and roughage.
- 8am - 30 minutes stair climber
- 9am - 54g whey
- 11:15am 8oz lean ground beef , 2 cup broccoli
- 12pm - 30 minutes walk on incline of 14.0 speed 3.5
- 1:15pm - 8oz chicken, 2 cup broccoli
- 3:15pm - 8oz chicken, 2 cup broccoli
- 6pm Valentine Dinner with my girlfriend - Verago this restaurant is Tapas style, we had - Duck breast skewer,chicken thigh skewer,eel roll, yellow tail roll, lamb lo mein, thai beef lettuce wraps, shrimp dumplings, and I had 2 asahi beers
I took the day off from weights yesterday and just did 2 sessions of cardio.
Health Benefits of Brown Rice
Brief History of Brown Rice
The earliest record of rice being cultivated in China date back to 7000 B.C.E., and rice was exclusive to Asia before travelers brought it into ancient Greece. Although typically viewed as a side dish in Western nations, rice provides up to half the calories in a typical daily diet in many Asian countries. Most of the world’s rice is grown in Asia. There are more than 8,000 varieties of rice.
Nutrients in Brown Rice
The health benefits of brown rice are legion. Brown rice is an excellent source of magnesium, iron, selenium, manganese, and the vitamins B1, B2, B3, and B6. Brown rice is a good source of dietary fiber, protein, and gamma-oryzanol. White rice is brown rice that has had essential nutrients removed when processed in order to make it easier and faster to cook, and to give it a longer shelf life. This is accomplished by removing the bran, and with it, minerals and vitamins that are necessary in our diet.
- The rice bran oil, which is present only in brown rice, contains gamma-oryzanol, a compound with the ability to lower cholesterol.
- Researchers have found that eating five or more servings of white rice per week was associated with an increased risk of type 2 diabetes. In contrast, eating two or more servings of brown rice per week was associated with a lower risk of type 2 diabetes
- Inositol hexaphosphate, a naturally occurring molecule found in high-fiber foods such as brown rice, is a compound that has been shown to demonstrate cancer prevention properties.
- offers protection against high blood pressure and atherosclerosis.