First off I want to apologize to the people that actually used the shout box for the correct reasons. I have decided to take it down since some people can't respect what the shout box is there for. So if you have any questions that you would normally ask on the shout box feel free to post it on my facebook page
With just 10 more days to go this final push will not only be exciting but also very tough. Keep in mind when the going gets tough you have a choice to either give up and live with the what ifs and regret or push through the pain and be confident that all the sacrifice and hard work will be rewarded. My energy levels fluctuate day to day and even though I'm still eating quite a bit of food the no days off from cardio really starts to take a toll on your body. For the past 5 weeks I have been doing 2 cardio sessions seven days a week. Just this past Wednesday it got bumped up to two 45 minute sessions to make sure I get rid of this last bit of fat. What I wanted to touch on real quick is that I'm sure some of you have read that the only way to get shredded and dry is to restrict yourself from sodium 24/7 follow low to no carbs and you can't supplement with creatine mono because it will bloat. I'm here to tell you all of that is BULLSHIT. I eat a shit ton of sodium, lots of carbs, and take 10g of creatine mono everyday. I attest being able to do this by following a high volume weight training program and no skipping out on cardio sessions along with following a meal plan and never missing meals since the start of this past May. My training has been INTENSE through this whole process and I havn't lost any strength at all. I fly out from Nashville on November 6th and I shoot with Jason Ellis on Wednesday, Bill Comstock on Thursday, and Sonny Tong on Friday. The shoot with Jason will take place at a gym in Orange County and on Thursday I'll get to shoot on Venice beach if the weather permits and Gold's Gym Venice afterward! Friday's shoot with Sonny is for commercial/fashion style shots and that will be in OC as well. I'm extremely excited and I can't wait to get out there since I havn't been to Cali in 4 years!
After doing a lot of thinking on where I want to take my career within the fitness industry I have decided that I will be competing again in 2013. Yesterday I registered for the 2013 BODYSPACE Spokesmodel Search PRESENTED BY IRON MAN MAGAZINE. Voting starts November 1st so I'm going to need EVERYONE'S help voting daily to get me in the top 20..I REALLY WANT TO COMPETE IN THIS!! I'll be posting the links up to vote once it starts up! The online voting will be for the whole month of November. If I make it into the top 20 then a judging panel will decide who the top 5 are that will get to compete in person January 19th at the LA Fit Expo. So if that doesn't happen then my next plan of attack will be do decide which NPC Physique show I'll do and try to work my way up to get a pro card this upcoming year. All of that being said means I'm going to keep my shape I'm in now at least until I see if I make the top 20 and then by December 15 they will announce the top 5. If I don't get the opportunity to compete in the Spokesmodel search then I will have a short "offseason" like I was having before my prep for these shoots to gain some size and continue to make improvements to my weak areas and target my first physique competition.
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
Here is a short glimpse of my BACK workout from cycle 2 of TMT-PHASE TWO!
Towards the end of TMT-PHASE ONE I started to crave the feeling of lifting heavier weights. Now before I go into any further detail I want to address that the words heavier weight is a relative term. Meaning your muscles don't know X amount of poundage that your lifting so that being said I NEVER WANT YOU TO SACRIFICE YOUR FORM FOR TRYING TO MOVE TOO MUCH WEIGHT. As you will see this program is designed to increase strength and really target those fast twitch muscle fibers for the first 4 weeks. It has been years since I've done this low of repetitions and I was curious to see what would happen and the result was getting stronger and my muscles got thicker so be ready to beat the shit out of your body but please be careful. The low rep schemes on certain lifts does not mean that you want to throw form out the window and lose focus of the target muscle. Keep in mind this is still a bodybuilding program and not a powerlifting contest. One of the goals here is to increase your strength during the first 4 weeks by getting a feel for the heavier weight so once weeks 5-8 roll around you should be able to use heavier weights for the higher rep sets that you were not able to use before. The reason for only doing low reps heavier weight for 4 week is to let your joints rest and heal up because you can't continuously try to push your body with maximum poundage and stay healthy. You don't want to be sidelined with an injury that will keep you out of the gym. Even though Cycle 1 is geared towards moving the poundage up and gaining strength each week there are still intensity techniques involved to flush as much blood into the muscle so you are guaranteed to get great pumps! For cycle 2, the purpose is to volumize the muscle with higher reps and target the slow twitch muscle fibers. You will not only get great pumps but also your muscle endurance will really be tested during this phase. More supersets and giant sets are involved during this cycle so be prepared to mentally have to push past the pain of the lactic acid build up. The more lactic acid build up equals a larger amount of growth hormone released! So without further ado welcome to TMT-PHASE TWO!
Tyler - if your not competing or doing some sort of shoot i wouldn't worry about retaining some water. higher carb diet can cause water retention so a way to lower it would be to go low carb. as for sodium the only way sodium will make you retain water is if you restrict it and then have a bunch of it. i don't restrict sodium and your body naturally gets used to the same amounts every day and you will sweat it out
Tyler, do you use or recommend any particular app on the iPhone to log your workouts?
26 September 2012
Tyler - Sorry I don't use any of those. I design my workouts now the day of my workout and I'll just type it out in the note pad on iphone
Hey Tyler, would you recommend doing 30 - 45 mins LISS cardio 6 times a week?
25 September 2012
Tyler - It depends on what your goals are and what your body fat is before I could recommend any type of cardio.
Tyler, 2 questions for ya. What is L-Carnitine and what does it do for you? Have you ever taken a fat burner?
25 September 2012
Tyler - carnitine will help you use body fat for energy. I use it before my cardio. Yes I have taken a fat burner..I havn't taken one in a while but will be starting one back up next week when I start the cutting process.
Damn that seems like such a long time away but the weeks are actually going by pretty fast for me now. It's either the older I'm getting time is going faster or the fact that I've been very busy lately which I LOVE. This week my workouts have been INSANE! Compared to last week it's a totally different story. If your interested in following my exact workouts leading up to my shoots I've been posting them daily in the members section blog. I'm never doing the same workout twice. It will be 8 weeks worth of different workouts. I changed up my split a bit to from what it was in Phase 1 and Phase 2. I also start my "cutting" process in about 1-2 weeks and you can follow my diet on my members section as well. It's strange but I'm actually excited about getting started even though I know my cals will drop and I'll most likely be feeling like a walking zombie at times. I've been able to maintain 5% body fat this whole time so I can't wait to take myself to a whole new level of condition and look freaky! Going on my third week of no cheat meals and it feels good. No cravings whatsoever and I've never been this focused. 5 or so weeks down the road my attitude my be totally different lol...cranky, dick head, etc etc hah...I doubt it though..mentally I'm in such a different place now and I havn't felt this good about EVERYTHING in a LONG time! Everyone keep at it! HARD WORK PAYS OFF IN MORE WAYS THAN ONE!
Towards the end of TMT-PHASE ONE I started to crave the feeling of lifting heavier weights. Now before I go into any further detail I want to address that the words heavier weight is a relative term. Meaning your muscles don’t know X amount of poundage that your lifting so that being said I NEVER WANT YOU TO SACRIFICE YOUR FORM FOR TRYING TO MOVE TOO MUCH WEIGHT. As you will see this program is designed to increase strength and really target those fast twitch muscle fibers for the first 4 weeks. It has been years since I’ve done this low of repetitions and I was curious to see what would happen and the result was getting stronger and my muscles got thicker so be ready to beat the shit out of your body but please be careful. The low rep schemes on certain lifts does not mean that you want to throw form out the window and lose focus of the target muscle. Keep in mind this is still a bodybuilding program and not a powerlifting contest. One of the goals here is to increase your strength during the first 4 weeks by getting a feel for the heavier weight so once weeks 5-8 roll around you should be able to use heavier weights for the higher rep sets that you were not able to use before. The reason for only doing low reps heavier weight for 4 week is to let your joints rest and heal up because you can’t continuously try to push your body with maximum poundage and stay healthy. You don’t want to be sidelined with an injury that will keep you out of the gym. Even though Cycle 1 is geared towards moving the poundage up and gaining strength each week there are still intensity techniques involved to flush as much blood into the muscle so you are guaranteed to get great pumps! For cycle 2, the purpose is to volumize the muscle with higher reps and target the slow twitch muscle fibers. You will not only get great pumps but also your muscle endurance will really be tested during this phase. More supersets and giant sets are involved during this cycle so be prepared to mentally have to push past the pain of the lactic acid build up. The more lactic acid build up equals a larger amount of growth hormone released! So without further ado welcome to TMT-PHASE TWO!
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My life has been crazy hectic the past two weeks. I managed to travel to Philly and had a blast with my friend Anthony. My relationship ended as soon as I got back. I moved into my new place, launched my members section and still had to put the finishing touches on TMT-PHASE 2 ebook all while still having to get all of my workouts in. Cook all my food, train my clients, and work on online clients programs...it's been just a little stressful for me but eh I'd rather have a shit load of stuff to do then have nothing to do at all. There was a time in my life when I was living in NYC and going through my depression phase that I had absolutely nothing going on. I was living in a little shoe box in east village with a crazy roomate that was on drugs and partied almost every night of week. Here I am all depressed dealing with food issues feeling sorry for myself WAITING for something to happen for me instead of grabbing life by the balls and going after it myself. NYC is the perfect place to make shit happen too but I was just in the wrong mindset at the time. My priorities were fucked up and I was just lost in life. Fast forward back to now...since all of this stuff has been going on it's been hard for my mind to shut off at night and I havn't been sleeping so the past two nights I've started taking ZMA again and it has helped me sleep like a rock. I was feeling pretty shitty all of this week up until today and mentally I havn't had that same focus that I usually have during my workouts where I just feel like an animal in the gym. Monday's workout was really good but Tuesday I lost focus and even today's back workout wasn't that great. I think another good night of rest and I'll be right back where I need to be mentally tomorrow.
So all of that being said there has been a short delay on the release of TMT-PHASE TWO. It will not be released on Monday the 17th. I have 10 new workout videos that will be coming out weekly that go along with the book. Starting next week in my members section will be my daily workout logs so you can follow along exactly what I'm doing for that day cardio included to get me prepared for my upcoming shoots.
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!
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.
With my members section launching very soon I wanted to give a preview of what you will have access to. My daily workout's will be posted along with my daily diet. Here is today's workout. I decided to do a throwback workout. This was how I used to train in my early 20's when I would max out week after week on deadlifts. Just like I said in my previous post about getting ballsy and trying to go heavy I went ahead and went for it today. 500lb actually didn't feel too heavy and next time I do this style of workout which won't be for a little while I'm going to attempt 600lb which is my all time best.
- Deadlifts - Several warm up sets, 135,225,315,405, first working set 455x3, 500x4, then I did drop sets.. 405lbx8, 315lbx10, 225lbx15 see video below
- Overhand barbell row - 3x12,12,10 (started with 135 and added 20lb each set)
- Reverse grip pulldown - 3x12 (135,150,150)
- Standing one arm db row - 3x12 (60,65,70)
- Seated Row superset standing rope pulldowns - 3x10 (seated row 150lb) , 3x12 (standing rope 80lb)
Needless to say it was one of my best sessions in a while and there is something about picking up heavy ass weight that gets me all fired up! I love the nervous butterfly feeling I get right before I'm about to pick up some heavy ass weight! Here shortly I'll be getting my keys to my new place and was originally intending on moving some of my stuff today but after that crazy back workout I won't be doing much of shit for the rest of the day lol. No cheat meal for me tonight just my normal diet which you will be able to see in my members section.
I'm now 10 weeks out from my upcoming shoots and I'm in my second week of Cycle 2 of TMT-PHASE TWO. I woke up this morning weighing 217.4! That being said I noticed a slight bit of softness starting to occur around my midsection. Looking a little watery in this weeks pictures and my waist measurements were a tad higher so NO CHEAT MEALS THIS WEEK Even though I havn't started my cutting process yet like I said in a previous post I want to make this process as easy as possible so skipping my cheat meals this week is what I'm doing to harden that area back up. Overall I really like the way I look right now. My strength,endurance and pumps have been insane! Yesterday was leg day and it is by far one of the hardest leg workouts I've ever done. I got it on film and it was my last day of filming for Phase 2 videos. There will be 10 new videos coming out weekly once the book is released next week! Also wanted to say that Cycle 2's chest workout is one of my all time favorite chest workouts I've ever designed. You guys have some good shit to look forward to lol. Today was supposed to be my off day but I ended up taking a Barry's Bootcamp Class. If you don't know anything about it it's pretty much high intensity interval training. First time I ran in a long ass time and the class kicked my ass! It was a great class and the option might be there for me to teach a couple classes a week. I see now why there is a lot of hype around that gym.
So after A LOT of thinking I've decided to stay in Nashville. For several reasons but the one major reason is that I don't want to give up my business that I've built up for the past two years and have to restart in VA. As a personal trainer it takes time to build up a good clientele and it would be a pretty ignorant move on my part to just throw everything away here. I went and checked out my new place tonight that I'll be moving into very soon and I'm extremely excited about this new chapter of my life. It will be very interesting!
A great video that I ran across tonight! Give it a watch...very motivational!