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 – 5/3/2012
Sunny
Tyler, i noticed your not on evogen products anymore? Any specific reason? Just changing it up? I see you've swapped EVP for Superpump and Glycoject for Karbolyn. What about Cell K.E.M.? Are there any additional items part of your stack right now? Are you still trying to put mass back on? Thanks and good luck with your comeback tour!
3 May 2012
Tyler - Sunny yeah I just wanted a change up and I have to admit I'm a stimulant junky lol...I just love the feeling that some good caffeine gives you before a weight training workout. I actually just finished up superpump on tuesday so I'm trying out Nuerocore today. Instead of cell kem I'm using scivation Xtend for all of my aminos. The only other addition is some creatine. Right now my body has filled back out to where it was before I was sick so my goal right now still is to get rid of all the fat and I plan to go to NYC soon to do the shoot that I was supposed to do before I got sick. Thanks for the support!
Will
Tyler, Have you thought about live stream casts to members club.. also is your gmail tydavin email up
Tyler - Depending on the feedback of the members section I will hold live chats for members to ask any questions.
Jesse
Tyler, would taking some egg whites and a scoop of casein and a scoop of almond or natural p.b. before bed be unwise if im trying to put lean mass on? Is the fat a smart or bad idea? thanks man.
2 May 2012
Tyler - I think that is a good idea. Since you will have quick aminos and slow aminos running through your bloodstream along with some healthy fats. Just be careful with the fats. Some people are sensitive to them like myself and tend to hold onto body fat if I take in too much.
Angel
Hey Tyler...glad to hear your feeling better again. Been following your website and overall progress for well over a year now. i have a few questions...what is your favorite fruit/protein shakes to blend? And what do you think of those beachbody programs.....such as p90x and Insanity? Thanks.
1 May 2012
Tyler - Thanks for following Angel. Personally I do not eat much fruit. Every once in a while I'll have some in a shake like your mentioned and my favorite would be frozen blueberries or frozen berry mix. As for the beachbody programs I believe they are effective as long as you follow their nutrition guidelines but it's just not my cup of tea. I'm sure you know by now that I follow a traditional bodybuilding style routine.
Questions – 4/1/2012
March 31 2012 - Nashville
"Success is a state of mind, if you want success, start thinking of yourself as a success." - Unknown
Daniel
Tyler, from my experience with web designers, I learned to expect delays and broken promises unless you go with a very high end company. Still, I'm looking forward to becoming a member. Your present site gives daily inspiration.
Tyler - Thanks for you patience...I can't wait till it gets up and running!
Jesse
Tyler, When you say that you wil never put on extra body fat, does that mean you will not be doing anymore "bulking phases" in the near future with Hanny?
29 March 2012
Tyler - Well what I'm hoping for since I'm pushing to get all the fat off around my midsection which I've never been able to accomplish (especially my lower abs..I've always gotten to a certain point then screwed it all up) before it will be easy to maintain. What I meant by that comment is that I never want to add as much fat in that area again. Once I reach the point where I want to be I do want to continue to keep improving but once I get done shooting I'm not going to do what I've done in the past and eat everything in sight and gain 20+ pounds in a couple of days. I will let Hany guide me on what to do if I will be able to slowly add calories or what not.
Sam
Do you have any recommendations for someone who may be looking into getting into fitness modeling? Where do you start? Is there any way you can submit pictures of yourself to certain companies as a way to get noticed ?
27 March 2012
Tyler - You can submit photos to an agency such as Silver Models or Wilhelmina has a fitness division. If they like your look then you will be contacted. I wouldn't just stop there or rely on that though. You should consider competing to get your face out there and start getting recognition. I competed in 2007 at Universe Weekend and that is where I met Adam Silver of Silver Models. If that had not happened then I would've most likely kept competing.
26 Days Out
Never again will I add a bunch of unnecessary body fat! It's so easy to put on and yet extremely difficult to get off. Once I strip down all the fat 2 cardio sessions a day will no longer be necessary and I'm hoping that I'll be able to just do a few sessions a week. This is crunch time for me and everyday counts. What I want each and everyone of you do to is make each day count! Whatever your goal might be take each and every day and use your time wisely in order to make progress toward that goal. At the end of the day take a few minutes and review your workouts in your head and figure out ways to improve. I know some people might get overwhelmed by the amount of hard work and dedication
it takes but if you take it day by day and focus just on that day then it makes things easier to process in your mind. After all is is a mind game. Your mind is going to fight you and tell you that you can't do something or that your too tired but in all reality your body will be able to push through and you will be thanking yourself in the long run. That being said though and I've said this in previous posts that there is a clear line between being lazy and listening to your body when it needs a break. Be smart and give your body adequate rest days so you won't burn yourself out. With summer just around the corner here in the states I know a lot of people are going to be getting beach ready etc. but they do everything wrong and it back fires on them and they end up right where they were when they started their process. A big screw up that I've done in the past while trying to get in top shape was not eating enough and starving myself. That only leads to wanting to eat enough food to feed a family. Not good! and if you get into the habit of eating less during the week and feasting on the weekend you will never progress that way either. Stay balanced and train your ass off and enjoy the many benefits of being in shape!
My new website is being built this week! I'll know more details today!
Past 5 Days
5 days in a row of workouts and my body is officially worn out. Since Brian was in town I wanted to take him through all muscle groups except the only one we didn't hit together was quads. Here is a rundown of what we did the past 5 days.. We used a lot of different techniques with partials,negatives,high reps,low reps, pre-exhaust,super sets,fst-7.
- Friday - Chest/Biceps
- Saturday - Hamstrings/Calf
- Sunday - Back
- Monday - Abs/Shoulders/Calf
- Tuesday - Arms
I have a slow day with clients so I'm going to use this time to just recover. I speak with Hany on Friday to find out what the game plan is now that I have to be prepared to shoot within 4-6 weeks so I know everything is about to get kicked into high gear. I can't wait to see what the final product looks like and I'll post more once I know more of when I'm going to NYC etc. One thing I know that will change is no more cheat meals until I'm done with my shoots. On a different note the weather has been awesome here and I'm hoping this spring weather is here to stay!
Questions – 3/2/2012
TJ
Do you drink? Ever since I started my mission of packing on lean muscle and getting ripped I haven't been able to bring myself to do it.
2 March 2012
Tyler - In the past I would drink almost every weekend..hell I even drank before some of my shoots in NYC...I would party at the clubs all night then shoot the next day..very ignorant. It wasn't until I linked up with Hany that I changed my whole perspective of training and nutrition. I've only drank maybe 4-5 times in the past 6 months. That being said I think you can still let loose at least once a month and still make all the gains you want. You have to remember you only live once and take it from me you will go crazy if you just live like a hermit and don't go out and enjoy yourself every once in a while.
Jason
Tyler, im a bit concerned, i feel like sometimes my lower chest gets bloated or soft, but then other times my chest looks flat and toned... does this have to do with sodium manipulation or bloating of some sort? It's as if my i've gained fat in my lower chest nipple area temporarily. Im not sure if it's a sign of gaining fat. Im currently 15%bf, 175, 5,9, eating failry clean, but trying to put on mass. My diet has consited of alot of whole wheat pasta lately.
2 March 2012
Tyler - It sounds like water retention. At this point you shouldn't worry about sodium but maybe try switching out your carb source from the pasta to something else...rice or potato. Maybe add in some cardio to a few times a week. Even though your putting on size right now it's still important to do some cardio because ideally you should stay around 10-12% when trying to add mass.
Jamie
Are you doing morning cardio now cuz your trying to lean out even more, i.e. cut? You'll burn fat faster by doing morning cardio, right?
2 March 2012
Tyler - Yep your correct
Nolan
Me and some friends are arguing about the benefit of doing 'half reps' or partials like you do in some of your workouts. They're all hardcore oldschool lifters and think that if someone doesn't getting a full ROM then they're not trying hard enough. I think they're good to do at the end of sets or even a full set because it keeps constant tension on the muscle and saves joints as aposed to locking out on every rep. thoughts?
1 March 2012
Tyler - I believe they serve a purpose as an advanced technique to further muscle failure. I don't ever do a full set of partials but towards the end of something like a hammer strength press once I can't get full reps anymore I'll add in 3-4 partials. That being said I never lockout..always keep a slight bend in all of my joints. check out my chest/bicep video I did in FEB I did partials in that along with my Back video from FEB
Baker
I see in your nutrition log you always take took scoops of protein, why is that?
29 February 2012
Tyler - Take took? not sure what your trying to say but whey protein is one of the fastest digesting proteins and I've consistently taken it every since I started working out when I was 18
Luke
hey tyler, Im 6'2" and 205 and trying to lose the spair tire, around 8 pounds. I was wondering how much cardio do you do, when do you perform it, and what type of cardio?
29 February 2012
Tyler - Right now I'm doing 4 days on one day off of empty stomach cardio for 45 minutes on an incline treadmill walk. steady state low intensity is the type.
Vic
Hi Tyler, i am starting to see results just like you said, But i am still Skinny ( 6"2 and i weigh 76Kg (Age 27)) i do drink whey Protein and eat very healthy, My goal is to get a 6pack and i can see it in correct lighting, but i need it to grow bigger so it stands out much more, i do crunches on a ball, heel taps, plank, side crunches, and the Ab wheel every other day. i see my muscles taking shape, but i stay skinny.
29 February 2012
Tyler - I sent over your questions to fill out yesterday. looking forward to working with you!
Dan
I trained solidly for a year then had to take a year and a half off from training. Do you have any advice for starting back training after so long out
28 February 2012
Tyler - Start off slow and progressively up the intensity. Don't get discouraged and take each day as a day to improve. Stay dedicated and you will get where you want to be.
Randall
I have a couple questions. In your post about pre and post workout nutrition you say that you cycle your carbs post workout. What influences whether its going to be a carb day or no carb day, what muscle group you work that day? Also whats ur current body fat percent?
28 February 2012
Tyler - On muscle groups I'm trying to bring up is when I'll have more carbs. Not sure what my current body fat is I never get it checked.
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.
Arms/Treadmill Run
Rope Cable Curls superset one arm reverse pressdowns - 4x15-30 1 drop sets on last set of each- One Arm Standing DB Preacher curls superset DB Skullcrushers - 3x12-15
- Incline DB Curls superset Straight bar cable pressdowns - 3x12 2 dropsets on last set of each
- lying down cable curl to forehead superset standing one arm db overhead ext 3x15
- Treadmill Run 2.85 miles in 20 minutes
- biked to and from the gym total 3 miles
This was my final workout in Nashville before I head off to Columbus,OH in the morning. When I arrive tomorrow I will do a cardio session to ensure that I will not be retaining any water from the flight. My first shoot will be 8PM tomorrow night. Friday morning is my second shoot. Then I'll be able to relax and enjoy time with my friends. I will not be taking my computer with me however I will be getting a lot of video footage. I'll be posting up the video sometime next week. Hope everyone has a great weekend!
Shoulders/Abs/RUN
Standing one arm cable side lateral - 3x20,15,10 no breaks- DB overhead press - done on a slight incline 3x12
- BB front raise - 3x12
- upright row - 4x10-15 2 drop sets on the last set
- standing db lateral raise - 3x10-12 each set i would do a rest-pause set the weights down for a few seconds then rep out till failure
- BB close grip shrugs superset seated one arm db lateral raises (seated sideways on the bench) 4x10-12
- Behind the neck weighted ab crunches on sit up bench drop the weight on each set till failure 4x10 with weight then failure with no weight
- RUN - 20 minutes total I did intervals from level 6.0 up to 11.5 was the fastest I went.
Here is another shot by Paul Reitz. He will be coming down to Nashville this summer to shoot me in my environment which I'm pretty excited about.
Paul Reitz NYC December 4 2010
RUN/heavy bag practice/RUN
After having a INTENSE back workout yesterday and picking up 315 for 18 times I had no interest in weight training today. I just did some cardio again.
- Run - 1 mile 5:50 (new personal record)
- heavy bag practice - working on jab,cross,body shots
- Run - 1.3 miles 10 minutes
- walk on 15.0 incline speed 3.8 for 5 minutes
Now I'm off to the barber to get my hair cut and then do a little retail therapy 
Let's go BLACK & YELLOW!!
Categories
Shoutbox
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- Sidhu Rengaraj
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i'm 90 KG with 175 cm tall..i would like to reduce 10 kg.please do suggest me to do in effective way tyler
- 5 June 2012
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- will
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wonder if a three day rotation works in exercising giving muscles more time to recover
- 2 June 2012
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- Jack
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What is your cutting ratio like? Protein:Carb:Fat?
- 1 June 2012
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- Mike
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Any suggestions on how I can get my chest to really pop? Thanks Tyler! Huge inspiration!!!
- 31 May 2012
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- Ash
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hey bro, quick question, if i decide to do an empty stomach cardio in the morning for bout 35-40min, would i need a post workout meal after that or would breakfast count as the "post workout meal"? i know you also recommended taking BCAA's before morning cardio, which i will be doing, your advice would be great
- 29 May 2012
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- Andrew
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What kind of cardio do you recommend? HIIT or low intensity?
- 28 May 2012
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- John
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Hey Tyler, quick question about my split... would two chest days in the same week be bad? Say if I did chest on monday and then on Friday also? Thanks a ton for everything Tyler!
- 27 May 2012
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- doug stikeleather
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Hey Tyler man your an inspiration but i was looking for tips for a beginning bulk. Should i stick with a certain macro ratio or just go 1.5g of protein per pound I weigh?
- 26 May 2012
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- Shaun
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Hey Tyler, I am currently on a cut and seem to have good progress, however it is kinda slow. I don't do cardio and all because I don't want it to go to muscle waste but I do control my caloric intake. I need to try to cut about 6-12lbs of body fat or well just look more defined. Is there anything you could recommend?
- 25 May 2012
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- will
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Congrat on Dylan's big day, and you being there is the bottom line that counts
- 25 May 2012
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- the birds have shit all over my car once again so cleaning it up is on the agenda today http://twitter.com/tylermcpeak615
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