19 Days OUT! (Members Section Free Preview)
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
TMT-PHASE 2 & HIIT CARDIO
After taking all day off yesterday except for my morning 30 minute walk I got some quality rest and was ready to crush it today! Today was BACK training of TMT-PHASE 2 and it was SICK but I will have to make a couple tweaks on this one to make it just right. Since the additions of food my body is responding great and I'm slowly filling out while maintaining my level of body fat. Today at the gym I weighed myself (which I never do I usually weigh first thing in the morning empty stomach) and it said 224lb! Granted that is after 3 meals and with my gym clothes on but I wasn't expecting that number lol. Last night was the start of Clean Cheat Wednesday's! Every Wednesday I'll be having a clean cheat meal and I'll post what that will consist of every week. Last night I had Whole wheat waffles, Whole wheat pancakes, and 2 natural peanut butter and jelly sandwiches on whole wheat. Another addition to my new training program is twice a week I'll be adding some HIIT cardio. Nothing crazy just 10 minutes directly after my workout on days that I don't do AM cardio. So that'll give me a total of about 2.5hrs of cardio a week. The reason I'm adding this in is just to experiment and see how my body responds. Plus it'll be a fun interesting addition. I'll post all of my HIIT sessions on here as well twice a week. Today I did:
- Jump Rope 1 Minute
- 30 seconds Russian Twist (lying on the floor balancing yourself on your ass twisting fast back in forth)
- Repeat back in for for 5 rounds
- Stair Climber 3 minutes level 8.0 (my legs to a crazy ass pump just from being on there 3 minutes)
"Change is essential for growth, and change is inevitable for all of us in many forms. Institute change in your life or workouts to get rid of stagnation and move to more rarefied air. Seek out change. Become comfortable with change and welcome it, for whenever something dies there is also a birth. Life demands that we constantly let go and adapt. Hanging on can slow your journey and personal progress. I want you to take the approach that change is a springboard to higher ground. When you program your mind this way, you will immediately find the gifts that change brings. Sometimes it just takes a minute to get your mind focused on the new abundance, and off of what you've been trained to knee-jerk and perceive as a loss. It is a choice you make in your heart, for that is where you find your beliefs and your future. Change your programming and change your destiny. Meanwhile, enjoy the journey." - Kevin Levrone
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
Questions – 3/25/2012
Tyler, is natural pb and almond butter pretty much one in he same? Im assuming almond butter is a little bit better for you, to get your healthy fats are they pretty much the same? Thanks man.
25 March 2012
Tyler - They are pretty much identical. The reason why I switched was just for a change up in taste. Check out the nutrition contents
Hey whats your opinion on Multi Enzyme? Does supplementing with them help absorb nutrients? Or is it just b.s.? And have you ever taken them before?
24 March 2012
Tyler - I have taken digestive enzymes before and really can't say I noticed a difference. I'd save your money and spend it on something else.
It seems like you have made a lot of progress since last year. Recently you have been mentioning your weight numbers on your site. Anyway you can tell us your numbers from last year on your bigger lifts. I know you aren't as concerned about the weight but the mind muscle connection which is important. It's just always motivating to hear. Thanks, keep it up
24 March 2012
Tyler - Well I am concerned with the weights to a certain extent because I'm gauging my strength on being able to hold onto my muscle while stripping all the fat off. What I meant in previous post is that I'm not in there lifting with my ego and trying to do too much weight that my form will start going to shit that's when your risk of injury increases. I do try to use the maximum amount of weight I can handle for the certain amount of reps I'm going for with a strong mind muscle connection. To answer your question about the weight I used compared to now just check out any of those old videos on youtube.com/tylermcpeak and those were all filmed of my last (heaviest) set. For example there was one video I did and the last set which was filmed I used 80lb db's. What I used to do would be first set 60's second set 70's and last set 80's where now my last warm up set is with the 80's and I'll start my first set with 90's,100,100. Hope that makes since. In a nutshell the big change I made once I started working with Hany was trying to push failure with heavier weight each and every set instead of just the last one which is how I used to train all in my early 20's when I was gaining size.
Do you take Glycoject after your postworkout Cardio? Shouldnt you be taking it within a 15 minute window after you lift your last weight?
23 March 2012
Tyler - If I do post weight training cardio I'll wait till after my cardio to have my cell kem and glyco. The point of doing post weight training cardio to burn fat is that you've used up all of your glycogen during weight training and once you do cardio you will use fat for energy. Glyco is to replenish glycogen levels.
Health Benefits of Natural Peanut Butter
Peanut Butter! An all time favorite food enjoyed by many and most likely never thought of as a health food. One of the biggest misconceptions to a healthy balanced diet is eating fat will make you fat. This is not the case if your taking in the correct fats. Natural Peanut butter being one of these correct fats has many health benefits that your body can benefit from as well as benefiting your taste buds.
The calorie breakdown for peanut butter is:
- 71% calories from fats
- 14% calories from carbohydrates
- 15% calories from protein
This means that the vast majority of calories come from fats, which is why it is generally advised that obese people avoid eating too large an amount of peanut butter.
The total calorie content in 100 grams of peanut butter is 589Cal, placing it among the most caloric foods in the typical U.S kitchen. Most of the fats contained are however monounsaturated, and have been shown to improve the cholesterol profile by lowering "bad" LDL cholesterol. This effect is compounded by peanut butter containing polyunsaturated fats, which in turn help raising the "good" HDL cholesterol; the synergistic effect makes this spread a very good cholesterol regulator.
Peanut butter contains fairly high quantities of dietary fiber, amounting to about 8%, which again helps in regulating both blood cholesterol and blood sugar levels.
Dietary fiber has also been shown to significantly reduce the risk of colo-rectal cancer and atherosclerosis.
Proteins are present in high amounts (about 24% in weight), together with very important micro-nutrients such as Vitamin E, Vitamin B3 and large amounts of beneficial minerals such as iron, magnesium, potassium, copper and calcium.
Vitamin E is one of the most powerful liposoluble antioxidants, shown to significantly reduce the risk of cancer and cardiovascular diseases; Vitamin B3 (also known as Niacin) is a water-soluble vitamin that aids in the recovery of cell DNA damage (thus protecting from cancer) and in improving sexual bodily functions by assuring the proper secretion of sexual hormones.
One of the most interesting and peculiar nutrients found in peanuts is Resveratrol: this is a natural antimicrobial agent, produced by the peanut plant to ward off potential pathogens. Resveratrol is also found in red wine. click here for the health benefits of red wine.
Another peculiar substance contained in peanut butter is p-coumaric acid, a polyphenol that helps combat oxidative stress.
Moderation is KEY when it comes to natural peanut butter consumption. Just like with anything too much will slow your progress. I suggest having 1 to 2 tbsp a day to reap the benefits of this delicious health food and make sure that your purchasing Natural Peanut Butter