This is my post today in my members section blog. Every workout is posted daily along with my supplementation and nutritional plans, tips, etc. There is also a forum where you can post and ask any questions pertaining to your diet and workouts etc.
I could definitely feel the effects of dieting and no days off from cardio yesterday. I was feeling pretty drained and depleted but still had a VERY good training session with Erik. It's been really nice to have training partners for almost every workout because I'm pushing myself harder than I would if I was just by myself at this point. Skin is getting thinner by the day. I'm seeing new vascularity and for the first time ever I'm seeing veins coming out the side of my glutes. When I spoke with my coach Tad Inoue on Wednesday he told me that he couldn't believe that I was dropping at the rate I am with the amount of food he has me on. This amount of food is allowing me to keep my volume very high with weight training which I love! My strength has not dipped down at all. 19 more days till I shoot! The only changes as of today that I'm making is no more sugar free popsicles or my celery and cucumber snacks. Only my meals. I've dropped a total of 6lb so far during this dieting process and I can't wait to see what I look like when I dry out! I got to have my last cheat meal last night and Amber told me that I ate enough to feed a family lol. I started off at my place with a glass of red wine (I'm a pinot drinker) and a glass on the way to Cheesecake Factory (she drove) Those 2 glasses of wine gave me a very nice buzz and it was much needed because for the past few days I've been getting HIGHLY irritable. The dumbest shit has been pissing me off and my temper has been very short lol. We started off with buffalo chicken wings and a chicken quesadilla. I ate 3 of the 4 quesadilla slices and not sure how many wings I had but it was the majority We both ordered burgers and I got the classic burger with bacon,one egg,cheese, and avocado added along with fries. She got the BBQ burger and could only eat half so I finished off her half as well. For desert we got 2 slices of cheese cake. Chocolate cookie dough and Reese's peanut butter. She had a few bites and I pretty much ate both pieces ha. If you've been reading my facebook posts at all you'll know that my sleep has been so screwed up during this process. Last night was even worse. The cheat meal kept me heated all night and I couldn't use the covers and my place is set on 69 degrees. We fell asleep around 11 and I woke up at 2am wide awake ready to go thinking it was 6am. I basically was only able to take short naps for the rest of the night. The reason this happens is because the cheat meal throws your body into shock when your depleted and it speeds up your metabolism where it's in overdrive all night long. Despite lack of sleep after all that food today I feel replenished and actually feel normal again. This will only last for today because tomorrow I'll be feeling depleted again Today is back day and I can't wait to train! Here is yesterday's workout
- Standing reverse cable flys (for rear delt) 3x20 warm ups (10,20,20 each side) (3x15) 30lb each side
- Reverse Pec Dec Flys - (for rear delts) 4x12,12,10,10 one dropset on last set (130lb,160lb,160lb,160lb,drop to 100lb)
- Smith Machine overhead press - (for overall delt) 4x15,12,10,8 2 drops on last set (100lb total,120lb,140lb,140lb, then dropped 40lb, then 50lb)
- Standing DB Laterals (for side delts) - 4x12 with 2 drops on last set (25lb each hand,35lb each hand,40lb,40lb, then drops 25lb,15lb,5lb)
- Barbell Front Raise - 4x12 (50lb,60lb,70lb,80lb)
- Barbell Shrugs - 4x12 (225lb all sets)
- Smith Machine Behind the Back Shrugs (135lb all sets) 3x15
- 15 min HIIT cardio on stair climber level 5.0 for 1 min followed by 1 min of 7.0. at the 13 min mark I finished with 2 min of 7.0
This video pretty much explains how I feel
ty - i know you dont like anything but fitnes questions, however, i dont know how to contact you directly. i also care about you to encourage you vs. only taking from you (e.g. asking questions). anyway, as you make the final push to the next shoot this is when it is important to buckle down. you dont have much longer...so very very few cheat meals and make them twice a week and very small (e.g. kids meal frm outback cheesburger, fries and salad). that will be better than eating for 45mins. you can do it and you will do it.
18 September 2012
Tyler - I've already cut cheat meals out completely
Tyler, anyway you can tell us your increases on your core lifts from TMT Phase 2 , I am curious because this program is also to make you stronger. Thanks
18 September 2012
Tyler - for Deadlifts throughout Phase One I was only using 405lb. Just last weekend I did 500lb for 4 reps along with other heavier sets. check out the youtube video. Squats increased by being able to do 315lb for more sets and reps, As for all of my other lifts everything has increased along with adding new muscle. When I started phase 1 I was weighing 209lb and measuring 8% body fat. Now i'm weighing 213lb measuring 4.91% body fat
Hi Tyler, do we, members of your site, have to buy the TMT Phase 2, or is it free in the member section ? thanks a lot
17 September 2012
Tyler - Yes you still have to buy Phase 2. Phase 3 has already started and I'm posting my daily workouts leading up to my shoots for members. At the end of phase 3 I will still be putting it together as an ebook and will be available for free download to memembers.
Tyler, do you use CLA while cutting or is it just a big hype?
17 September 2012
Tyler - I do use CLA. It's nothing magical that if you start taking it you will start burning fat but it does help if everything else is 100 percent (diet,training)
I am currently cutting and at week 10 of the TMT Phase 1 and I am looking into TMT phase 2, however I am not sure if it will help with my cutting phase?
17 September 2012
Tyler - "cutting" really depends on 2 factors..how you are eating and the amount of cardio you are doing. weight training programs really don't determine this. Phase 2 the first 4 weeks is strength building but as a whole the program is very high volume still as phase 1 was. Volume training is in my opinion the best way to build a physque
Hey Tyler, I'm looking try bulking a cutting phases this coming year when I get Phase 2. Right now I have been using Isopure and I like the results, but since I am going to be bulking I wanted to know would something like Monster Milk be good?
16 September 2012
Tyler - the type of protein you get really is going to be a personal preference. There is a lot more factors that go into nutrition to try to add lean mass rather than just protein choice.
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.
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.
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.
Whatsup Tyler? I'm just about to start week 3 and sometimes my gym can crowded with machines occupied. I saw you said if you need to do supersets if you can't do giant sets. If able to would you prefer trisets over supersets and if I were to do supersets or trisets for week three what should my rest times be? Thanks
12 August 2012
Tyler - I would prefer you do tri-sets. Rest time should be 90 seconds up to 120 seconds max between supersets,tri sets or giant sets.
Is it ok to take CITRULINE Mallate and L-Arginine at the same time in your prework out drink or is that too much? Or is it better to take them at different times thru out the day or not mix them at all?
11 August 2012
Tyler - Yep they work great together. I would take them pre workout...be ready for some SICK PUMPS!
Hey Tyler, I am currently on my 4th week of the TMT-Phase 1 and it's great that I am losing bf% and maintaining as much muscle mass as possible. However do you think I should throw in a fat burner in there?
10 August 2012
Tyler - That is going to be up to you. The fat burner could potentially help speed up your fat loss as long as your nutrition is on point and your doing a fat loss nutrition plan.
Can you explain the difference between micronized creatine and monohydrate creatine? Do you have to cycle on and off on both of them? How long do you typically cycle for and which one is more effective? Thamls
9 August 2012
Micronized creatine is a new form of creatine monohydrate that has 20 times smaller particles than standard creatine.* I take it year round. There are numerous advantages to supplementing with micronized creatine, including:
- Fast absorption due to smaller creatine particles
- Quickly mixing into shakes or liquids
- Reduced chance of stomach discomfort
- Better absorption rates and more bang for your buck
The old form of creatine monohydrate is known to cause water retention and bloating of your stomach.
Tyler - cmon man you can't be serious lol.
nice shoes Tyler...but ur Jordan XI's r nicer lol
8 August 2012
Tyler - LOL thanks man...yeah I like my Jordan's as well but my Asics will be my training shoes
Tyler, Palmer's Cocoa Butter Formula with Vitamin E is excellent for stretch marks. If you rub it, twice a week, into the area where the marks appear, they tend to fade in a few months. Pallmer's is sold K-mart, Wallmart, and most drug stores for about $5.00. It reallly works.
6 August 2012
Tyler - I've tried that before..I have sensitive skin and the Vitamin E ended up causing a crazy rash. That was a few years ago when I tried that so I don't know if it would still affect me that way but I don't want to chance it because it was nasty. Over time they fade.. Mine are fading as time goes on and they look a lot better now then when I first started to get them. Thanks for the info though!
Hey man, absolutely loving TMT Phase 1. I love the concept of training differently every week so as to keep the body always guessing. Thanks for the awesome program and thanks also for updating your blog keeping us all posted. You're a huge inspiration to me and many others. Right now my main concern is body fat loss and i was wondering whether or not I should stop mixing dextrose in with my post workout shake. Im having good results and a drop in bf% every week but was wondering if excluding the dextrose would help progress fat loss. I know how important post workout nutrition is and I would hate to compromise my results. Right now im taking about 30g of dextrose post workout with 40g whey protein. Thanks again and keep up the good work.
6 August 2012
Tyler - THANKS FOR THE FEEDBACK! and your welcome too! this is my passion and I love the fact that I can inspire people from all over the world. As for your questions if your dropping body fat every week then I would stick with what your doing. You can experiment for 2 weeks without it and see how your body responds. It will not compromise your gains. But like I said if your consistently dropping fat every week then I would keep it in.
That was one hell of a week! The workouts are crazy intense and so far so good as for being just as good as they look on paper. There was only a couple minor tweaks that I made to perfect it. Today my friend Brian joined up with me and we got after some arms! I've already started filming my workouts and I've done 2 videos this week which I'll be putting out once the book is released in September. This morning I didn't do any cardio except take the dogs for a 30 minutes walk a couple hours after my first meal. I did my second session of HIIT cardio for the week after trashing arms and today I did 5 minutes on the spin bike by doing 1 min at a decent pace then a 30 second sprint (extremely painful leg pumps). After the 5 grueling minutes were done I went on to the stair climber and did 2 minutes level 7.0 then 1 minute 8.0 and that wrapped up my workout for today. Tonight I was completely ravenous and for my cheat meal Suzanne and I went to my favorite burger spot here in East Nashville called The Pharmacy. I had the Farm Burger which has egg,ham and bacon on it and the cheeseburger which has 3 different types of cheese on it along with sweet potato fries and tots. I washed it all down with a German beer that was 12% alcohol content (that one beer gave me a nice buzz). After we finished that up I just wasn't feeling full or satisfied so I stopped by Burger King and tried the Texas BBQ Whopper and finished everything off with some ice cream when I got home
So after A LOT of thinking I've decided against going to South Africa or NYC in the near future to shoot. I know I'm a very indecisive person sometimes lol but I just want to make sure I'm making the correct moves in order to further my progress towards my goals. That being said the reasoning behind this is that I've really only been doing the correct nutrition,training, and supplementation for about 13 weeks now. Yeah I built up my body for the first 6 years by training correctly and taking supplements but my nutrition was always horrible. Then I had the 1.5 years away from my passion where I completely threw everything away to try to be a fashion model. Then after I got over that I was still in a confused state of mind of what exactly I wanted to do with my career and body. Fast forward till recently it wasn't until I got very sick with pneumonia that it was a life changing experience for me. If you've been following my site for a while then you will remember my ups and downs...my downs being where I wouldn't post ANYTHING for weeks on end...during those times I was very down on myself for the fact that I was always stressing out about my nutrition and could never accomplish the type of shape that I'm in now. I was continuously spinning my wheels and the thought of quitting and giving everything up was constantly on my mind. I was thinking of just getting a different job and going back to school for who knows what. So the gist of the story is that I want to give my body more time to improve. I've never seen it change weekly like it is and I've never done an "off season" style of nutrition and training correctly. I feel this is the best time for me to do this since my head is on straight and my priorities are in the right place. My plan now is to take the next 5 months and really focus on making solid improvements to my physique before I get back in front of the camera. This will allow me to maintain where my body fat is now and make solid gains where I need to and not have to diet hard to get down to 3-3.5% body fat for a shoot (which is the percent I want to be for my next shoot) There is one photographer in particular that I am going to set a shoot up with that is famous for just FITNESS shots. I plan on doing this at the beginning of 2013! Until then I will continue putting out plenty of content on here and my youtube channel! Thanks again for the continuous support! Everyone keep training hard and stay focused on your goals!
I am VERY PROUD of Paul's hard work and dedication to the programs he's been following. Right now we switched gears and are going to maintain his body fat where it's at now but fill his muscles back out!
"I am 45 years old and have lifted weights for decades never achieving the mass or definition I desired. I found Tyler (ironically) through Twitter. I only follow people that inspire me. I checked out his website and was moved by his story and motivated by his journals. Since I live in TX, his Online Program sounded like a great option. I have previously worked with trainers but always felt like their workouts, supplementation and nutrition advice was very generic and did not necessarily fit my goals and/or body type. I was excited about the prospect of a custom program.
I began with Tyler on 3/23/12. At that time I weighed 210 lbs and my body fat was 24%. I thought I was in good shape.
One of the things I appreciate most about Tyler is that he never lets me get comfortable with my diet, supplementation or training. He pushes me hard to achieve my goals. He has great wisdom and a depth of knowledge with regard to training and how the body responds to it. He is encouraging, available and responsive to questions and concerns. The first few months with Tyler were crazy. I saw significant results quickly. Each workout took me to my limit and each week looked very different.
And then came TMT Phase 1. Until then, I only thought I had been working out. I am 5 weeks in and my training is at a whole new level of intensity. I leave the gym every day saying to myself, “that is the hardest work out I have ever had.” And my favorite response from Tyler to that is, “Just wait.” I am already pumped about the release of TMT Phase 2 and the pain, challenge and overall results that await.
Today (8/1/12), I weigh 180 lbs and am at 13% body fat. I have more mass and definition than I have ever had in my life. My current goal is to maintain this body fat and pack on muscle. With Tyler’s coaching, I am confident I can achieve it." - Paul
I just got home from training my last client of the day and I'm DRAINED! I'm about to down my last meal and watch some Damages. One of my favorite TV series that used to come on FX but it's now on a different channel. I went back and started watching it from season 1 again since it's been a while. Also I just recently started watching the Shotime series called Episodes. It took a couple of them to get into but it's hilarious..I'm in season 2 now..they go by pretty fast since it's only 30 minute shows. Yesterday was the start of TMT-PHASE 2 and it was a RIDICULOUS workout! I didn't have to make any tweaks during my experimentation and day 2 was the same. Today was leg day and it absolutely kicked my ass but I loved every minute of the torturous challenge. All of you that purchased TMT-Phase 1 will notice that the split it changed up as well. TMT-PHASE 2 is geared towards building mass and strength so I hope you guys are looking forward to it! I speak with my webmaster on Thursday about my members section since he just got back in town yesterday from Vacation. I should know a definite date of when my members section is launching. Today I did my weekly assessment and it read that I've dropped a little more fat. I was pretty please about that considering I've just been trying to maintain where I was. It wasn't much but the reading said 4.61% and I'm actually getting bigger too. I weighed 208lb this morning on an empty stomach. I would have NEVER thought I'd be able to eat what I'm eating and the amount that I'm eating and continue to lose fat! With the added food my weight training workouts have never been better and I'm looking forward to sharing all of my nutritional information with you. I spoke about the other day that consistency of doing the RIGHT shit is key...well this is the LONGEST I've ever done the right shit for the past 8 years that I've been building my body and it's paying off because EVERY week I'm making PROGRESS!