Questions – 5/10/2012
Hey Tyler, i've recently bulked up to my goal and im looking to cut roughly 5-10lbs of pure body fat in the next 6 weeks. I was wondering if it's possible to do "too much" cardio and lose muscle, assuming i am taking adequate protein? Im afraid of doing more then 40 minutes of cardio on non-training days and more then 20 minutes of cardio on training days. Im also confused on the intensity i should be doing during these cardio sessions, is it possible to go too intense for too long to hinder my recent gains?
8 May 2012
Tyler - For sure you can start to eat away at your hard earned muscle. So be careful! Start off with 25-30 minute sessions 5 times a week for the first couple of weeks to see how your body responds. I suggest doing it on an empty stomach first thing in the morning and start off with low intensity. Keep heart rate around 130-140. After two week your not dropping fat quick enough add on 5-10 minutes. If this method still doesn't work after 3.5-4 weeks then your diet could be off or you might need to add another session in after your weight training. But for now I would keep it at low intensity to make sure you don't burn up your muscle mass.
Need a recommendation of snacks to eat at work. I always hit my egg whites and oats in the morning before work and have brown rice with chicken for lunch but was curious as to what you would recommend for snacks throughout the day (around 9:30am and 3:30pm).
6 May 2012
Tyler - I would do a protein shake or bar with some nuts or a piece of fruit
A few months ago you mentioned a program by Hany called"Get Jacked for 2012". Anyway, you can post it or do you know where you could find that issue of Muscular Development. Thanks
5 May 2012
Finally on the mend
Each day I'm improving and feeling more and more back to normal. Still feeling pretty weak and tired but overall I'm in a lot better place then I was just a couple days ago. I don't know if being sick cranks up your metabolism but I'm eating a massive amount of food and the scale still isn't moving. When I eat these meals I get hungry shortly after. I spoke with one of my friends Trent today that had gotten pneumonia a couple years back and he said it took him 3 weeks to gain all of his weight back and he lost the same amount as me 15lb. This weekend I plan on hitting the weights again if I'm feeling up for it. Friday I plan on doing some Chest and back, Saturday shoulders and arms and Sunday legs. All of these workouts will be extremely light and it's going to be more just to get some blood in the muscle and get a pump. This might be too ambitious but right now it's sounding good to me..I guess I'll just have to see how I'm feeling day by day. I'll be posting my workouts that I do. Here has been a typical day of eating for me.
- Protein Pancakes
- 7oz chicken, 3 cups hash brown, 1 tbsp evoo
- 7oz chicken, 1 cup rice, 1 tbsp evoo
- 7oz chicken, 8oz sweet potato
- some junk food (yesterday had 2 whoppers and 5 mini sneakers bars)
- 3/4 cup oats, 2 scoop protein, 2 tbsp natural peanut butter
Seven days into my cutting phase and things are going great! I'm getting used to being hungry now and since my stomach should continue to shrink down hopefully that will start to ease up. Workouts have been very intense! I thought I was training my ass off before but I've stepped it up a notch and I've made some solid progress this week so far. My weight this morning was 217lb that's down another lb. I'm looking forward to doing my assessment on Saturday to see if any of the numbers have changed. Yesterday I did some abs and cardio and today was back. The lower calories and cardio has not effected my strength at all and the goal is for it to stay that way. Some of the numbers I remember from today were 200lb cable pulldowns and 120lb standing db rows. A couple of nutritional changes I made today are cutting back a bit on my sodium (just with my seasonings using sodium free now), switching over to gluten free rolled oats, and changing from natural peanut butter to organic almond butter. Right now my current split that I'm doing is
- Monday - Chest/Bicep
- Tuesday - Legs
- Wednesday - Abs
- Thursday - Back/Calf
- Friday - Shoulders/Tricep
- Saturday - Abs/Calf
- Sunday - off
Mass Gain Shake
The first few years of working out I didn't have much of an appetite to eat several times a day. I even asked a few of the bigger guys at the gym if there was any type of supplement that I could take to increase my appetite because I was just not ever hungry. Since I've been getting asked frequently how to overcome this and still be able to gain size I wanted to share one thing that allowed me to put on quality size quick once I started knocking the shakes down daily. I would have 2-3 of these a day along with 2-3 whole food meals.
- 2 scoops protein powder
- 1 banana
- 1 tbsp natural peanut butter
- 8-10oz milk
- 1 cup oats
I would blend it all together and chug it down. Hope this helps out!
Questions – 2/16/2012
If I am on a cut should I still have a bigger than normal meal before and after I work out or still restrict my calories? Thanks
17 February 2012
Tyler - Every meal should still be in balance. That being said in the past when I was trying to get my leanest I would just eat carbs before and after my workouts and all of my other meals were protein and veggies and some fats.
thanks a lot for all you produced on your website, so amazing.
16 February 2012
Tyler - Your welcome! I'm happy you like it!
Hey love the website, thought I would give you some constructive criticism. Your medial and long head of your tricep is lacking as well as your rear delts. Every thing else looks amazing, keep it at bro.
15 February 2012
Tyler - Thanks! I'm a work in progress always...thanks for the support!
hey tyler..i was looking at your youtube page, and was watching the at home ab workout video. i think u posted it around November 2010. Around how much did you weigh around then? you look more lean then, as you have put more mass in your present pictures. thanks.
14 February 2012
Tyler - Yeah I was definitely a lot smaller then. My body fat was a little bit lower than it is now but I weighed 195-200lb so I've gained around 20lbs since then.
Hey Tyler, I was wondering if you just blend the oats into a protein shake or do something different...also im trying to get cut as well as put on mass, should I keep using Myofusion once a day right after my workout? Or do the why that comes in the 6 pound bag from costco in the morning and then the myofusion like normal?
14 February 2012
Tyler - Whenever I have oats and protein powder together I'll just mix them in a bowl together with water and microwave it. Tastes really good that way or I'll blend it together and make pancakes out of it and use sugar free syrup. I would stick with the gaspari for your protein it's going to be better quality then the big bags from costco.
Tyler, After about an hour of weights I sometimes do 15 minutes of incline treadmil, but am afraid to more I get real paranoid that doing cardio is just eating away at my mucles if I do any longer after wieights, how long do you do cardio for after weights and how many times per week?
13 February 2012
Tyler - I've been the same way in the past about being paranoid that the cardio will burn off the muscle. As long as your eating enough quality food throughout the day you will not have to worry about that. Whenever I do cardio directly after weights its for 35 minutes on the stepmill. I'll usually do that 2-4 times a week depending on how my body feels.
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.
Health Benefits of Oatmeal
If you follow my daily nutrition log you will see that I start my day off the same always with a 1/2 cup of oatmeal and also have it a couple more times during the day. Read and lean the many health benefits that oatmeal has to offer.
First off, the oatmeal discussed here is not the instant kind that comes in the different flavors — these are full of sugar. The real stuff is the plain oat flakes from Quaker Oats or a similar brand.
The benefits of oatmeal are due to the fact that it's made from oats and oats are a good source of both soluble and insoluble fiber.
According to the American Cancer Society:
1. Insoluble fiber's cancer-fighting properties are due to the fact that it attacks certain bile acids, reducing their toxicity.
2. Soluble fiber may reduce LDL cholesterol without lowering HDL cholesterol. LDL is bad; HDL is good.
3. Soluble fiber slows down the digestion of starch. This may be beneficial to diabetics because, when you slow down the digestion of starch, you avoid the sharp rises in your blood sugar level that usually occur following a meal.
4. It has been found that those who eat more oats are less likely to develop heart disease, a disease that is currently widespread in the United States.
5. The phytochemicals in oat may also have cancer-fighting properties.
6. Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Oats are also a good source of protein.
The difference between insoluble and soluble fiber, besides the foods that they come from, is what they do in your body.
Insoluble fiber's main role is that it makes stools heavier and speeds their passage through the gut, relieving constipation. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances related to high cholesterol, thus reducing the absorption of cholesterol into the bloodstream.