Under 7 week out UPDATE
This morning I got up knocked out my 30 minutes of cardio on the stair climber. After that I pretty much felt drained and out of it for most of the day. I took the day off from weights and in between clients and client calls I managed to get a 30 minute nap in that was a life saver. I was thinking to myself it's too early to start feeling this shitty lol considering I havn't even started my diet yet. Cutting starts next Wednesday! I will be posting my diet up on my members section. The plan is to cut hard from the start then fill out leading up to the shoot. EVERYTHING will be posted in the members blog. I'm definitely not looking forward to feeling like shit all the time but the worse you feel usually the better you look lol. It'll all be worth it though. It's been over 2 years since my last shoot and I've NEVER gave a photo shoot 100 percent effort in prep so I can't wait to see the end result. I've got a videographer that will be filming my workouts and lifestyle type of videos when I'm a couple weeks out from my shoots.
Yesterday was arm day and since I got such a ridiculous pump last week I decided to do the exact workout to see if the same pump would happen. AND IT DID! That is by far one of my favorite arm workouts so definitely give that one a try and I guarantee your arms will be ballooned up! (workout posted in members blog) Tomorrow is Back day and the plan is to add some hamstrings at the end. I'm skipping morning cardio and I'm going to run outside tomorrow afternoon. That will most likely be one of the last time I run outside since I'll be keeping everything LOW INTENSITY starting next week. I just won't have the energy to do that type of cardio with the calorie reduction. One good thing about calorie reduction is a cheaper grocery bill lol. Everyone keep it up!
Sore ass lower back!
my view I get to wake up to every morning from my new place
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!
Food prep with my friend and neighbor Brian. This is our grilling area we have. I'll be spending a lot of time down here
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.
Trained one of my in person clients at their home gym this past weekend and couldn't pass up the good lighting lol
Some people want it to happen, some wish it would happen, others make it happen.
8/16/2012
Time flies by! As I'm getting older I'm noticing that the weeks go by A LOT faster then they did when I was in my late teens and early 20's. Shit sucks lol! Summer is almost over and next thing you know it'll be the holidays again. One thing that is a huge plus about getting older (which I'll be turning 28 on November 24) is muscle maturity. I'm really starting to notice my muscles getting a more mature look that comes with years spent hammering away at the weights. Most males really start to hit their prime physique wise I'd say all through their 30's if they've played their cards right. Today my day got started off with 30 minutes of low intensity treadmill walk. I read some of the dumbest shit the other day from an interview of a guy who says that only guys who use steroids can benefit from doing fasted cardio. I'm not quite sure what he means by this but it's his opinion. Doing cardio as soon as you wake up is my favorite time to do it because it allows me to knock it out first thing and not have to worry about getting it in for the rest of the day. I suggest to everyone whether your doing do it empty stomach or later on to keep your cardio separate from your weight training. As soon as your done with weight training you want to focus on the repair process immediately to keep your body anabolic. I understand some peoples schedules might not allow that but if yours does keep it separate. Later on I started putting TMT-PHASE 2 together as a book and before I knew it it was time to train some BACK! I got a RIDICULOUS pump and I know that my my clean cheat last night helped out with that along with my strength being through the roof! Last night I had 5oz beef, 2 cups white rice, sun flower kernels, sushi, and a tomato salad. Next week I'm going to switch it up but beef and white rice and sushi are definitely a favorite.
5oz beef, 2 cups white rice, sunflower kernels, sushi, tomato salad
TMT-Phase 2 will now be an 8 week program. Reason being is since I've got this upcoming shoot once I'm done with phase 2 that will put me at 6 weeks out. I've got one more week of Cycle 1 then I move onto cycle 2 which is weeks 5-8. Phase 2 so far has allowed me to make some really solid gains. I did my weekly assessment yesterday and I woke up at a weight of 215lb! Body fat still reading under 5% so I'm extremely happy that I've been able to maintain my body fat but put quality size on. So Phase 3 will be a 6 week program geared towards getting into crazy photo shoot condition. Once I'm 4-6 weeks out cheat meals will get cut out as well. My goals is to be 3.5% body fat and DRY for this shoot. You will be able to follow my diet as it changes and what I do to peak my condition the day of the shoot all on my members section!
Everyone keep up the hard work!
"Some people want it to happen, some wish it would happen, others make it happen." -Michael Jordan
13 WEEKS OUT!
chasing that pump! 8/13/2012
If you have been reading my blog lately you will know I have been very indecisive with figuring out the right time to get back in front of the camera. After doing some more thinking on Saturday and thought about it pretty much all day yesterday I made the decision to go ahead and book a shoot for the beginning of November!! First off I want to say I CAN'T F**KING WAIT!! It's been close to 2 years since I've done a shoot and I know this will be my ALL TIME BEST. I really want to make a statement with these pictures. I'll be shooting with the famous fitness photographer Jason Ellis. You can check his work out here. Wednesday November 7th is the set date so that puts me at roughly 13 weeks out! Plenty of time to get super shredded! The shoot will take place in LA. There are a couple of other shoots that are in the works for that same week and I won't know a definite on one till late October. Onto some other news I spoke with my webmaster today and he still hasn't given me an exact date on the members section launch but I promise it will be soon. You will get to follow my diet all the way up to my shoots and TMT-PHASE 2 will take me pretty close to my shoot date but PHASe 3 will the program for the final stages to grind it out right before the shoot.
2 weeks and feeling Strong!
Best tasting protein I've had...zero sugar
It's been almost 2 weeks (Saturday will make 2 weeks) now into my strict nutrition plan to be on tract at reaching my goals. Once I'm where I need to be I'll be setting up my photo shoots again in NYC! My body is fully adjusted to less calories now. I'm not gonna lie last week was rough. I was pretty hungry all week long. I don't think I posted but for a good 2 weeks I was eating only about 60-70 percent clean food. Every day I was having some sort of high calorie junk food. Today cardio officially started back up and I was actually excited about it. 6 weeks of no cardio might have done my body some good so I'm hoping that it will respond quickly now that I'm adding it back in. 30 minutes on a slight incline is all I'll be doing for a little while. Speed was about 3.7 and incline was 6.0-8.0. In my opinion doing empty stomach cardio yields the best results for fat burning but make sure to take some BCAA's before you start to insure that you preserve your muscle mass. It's a great way to get your day started and I feel a lot more awake rather than just rolling out of bed and getting my day started without it. Stay tuned my site will be up and running full force soon with plenty of new pictures and videos.
I'll be spending a lot of mornings on this
Questions – 2/9/2012
Sam
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.
Eric
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.
John
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!
clifford
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.
MW3
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
Yaseen
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.
Daniel
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.
11 Days To Go…
With just 11 days to go till Brittany Walker and I shoot at the Arnold Classic weekend there is no more days off. A few things will change with my nutrition that you will be able to see on my daily logs starting today. I will be cutting out red meat, boca burgers, ground turkey, and sauces. I incorporate asparagus with a couple of meals every day to help flush out any water and keep my water levels low. As for carbs they will still be relatively high compared to when I previously got ready for my shoots in NYC (first weekend of December 2010). I will start using the sauna after my workouts to help thin the skin. This is always my favorite time when getting ready for a shoot because my focus level is at an all time high. I look forward to seeing everyone at the Arnold! If you're there make sure to say hello! I will be filming new videos over the next 11 days so make sure to check those out as well! Here is a picture from my Costco trip this past weekend. The only other thing I got was a box of 7 1/2 dozen eggs.
19 Days to Go…
Today I received a text from John one of my online clients that said "Our thoughts create our reality, where we put our focus is where we tend to go." With my upcoming shoots approaching fast I have no choice but to step my game up even more! After reviewing today's digitals, I've decided that starting tomorrow I'll be
2/12/11
2/12/11
doing cardio every morning on an empty stomach.
I feel my condition needs to improve and I don't want to be only a few days away from my shoots looking back wishing I would've done things differently earlier. The beginning of my week was thrown a bit off due to dietary adjustments. Even though I was still taking in carbs I felt like I did when I tried the ketogenic diet. I was light headed when I stood up and just had no motivation nor the proper energy to go to the gym. Everyday I contemplated not going but forced myself since I'm so close to my shoots.
2/12/11
Make sure when you get a chance to check out my latest interview, I discuss my favorite music,tv shows, my opinion on cardio, also the importance of pre and post workout nutrition as well as my favorite cheat foods 
http://www.muscleandstrength.com/articles/muscle-and-strength-talks-to-shredded-freak-tyler-mcpeak.html
NYC Day 3 food log & schedule
- Kenny Powers
- The Standard Hotel NYC
- Empire state of Mind
1. 5:45am 1/2 cup oats 1 scoop whey
2. 8:15am 54g whey 1 banana
3. 9:15am shoulders/abs equinox greenich ave
4. 11am 1.5 mile run
.
5. 11:45 25g whey shake 1 banana
6. 12pm 8oz chicken breast
7. Shoot 1pm-3:30pm
8. 4:20pm 2 slices of pizza half of chocolate chip brownie
9.6pm DRINKS!
10.9pm Houstons - 2 sushi rolls,half rack ribs,fries,cole slaw,1 crab cake,1 apple cobler desert.
I'm a Kenny Powers fan so this was a picture I took today when waiting for the subway. The second picture is where my shoot was today. The Standard Hotel. Last picture was the view from the Standard. Overall an amazing and very productive trip to NYC!
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