Tyler McPeak
30Mar/120

23 Days Out

videos9 300x120137 23 Days Out
23 days until I go to NYC to shoot for Silver Models. In this video I explain different techniques for chest and shoulder exercises. At the end of the video I show a couple reps of my HIIT cardio done outside...Hill Sprints.

Incline DB Press - 3x8-12
Flat DB press - 3x8-12
Incline DB Fly - 3x8-12
Incline Barbell Press - 2x8-12
Pec Dec - 3x8-12
Giant Set Standing Laterals - 2 sets
Rope standing Cable Front Raise - 3x8-12

9Feb/120

Questions – 2/9/2012

shoutbox7 300x1803 Questions 2/9/2012Sam
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.

25Feb/111

ARMS/ABS/SPRINTs

WORKOUT13 300x12024 ARMS/ABS/SPRINTsFor a switch up with arm training today I went high reps.  I ended my workout with 25 minutes on the treadmill.  2-3 minute long intervals on speeds of 10.0-11.0 followed by walking on 3.5 for 2 minutes. I did this back in forth till i reached 20 then walked on a incline of 14.0 for 5 minutes.  I also biked to and from the gym for a total of 3 miles.  On my rides I did sprints as well trying to go as fast as I could uphill for about 30 seconds.

  1. Cambered bar close grip preacher curls superset straight bar cable pressdown - 4x20
  2. standing straight bar curl superset bodyweight dips - 3x15-20
  3. spider curls superset rope pressdowns - 3x15-20
  4. standing concentration curls triset one arm over head db ext and seated reverse wrist curls - 3x20
  5. standing hammer db curls - 3x15
  6. rope crunches 3x15
  7. treadmill 25 minutes

Everyone have a great weekend!  I will have a new workout video up next week before I leave for the Arnold!