Tyler McPeak
20Oct/120

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, etcThere is also a forum where you can post and ask any questions pertaining to your diet and workouts etc.

oct18 19 Days OUT! (Members Section Free Preview)

10/18/2012 - no flex relaxed

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 icon smile 19 Days OUT! (Members Section Free Preview)   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 icon sad 19 Days OUT! (Members Section Free Preview)   Today is back day and I can't wait to train!  Here is yesterday's workout

  1. Standing reverse cable flys (for rear delt) 3x20 warm ups (10,20,20 each side) (3x15) 30lb each side
  2. Reverse Pec Dec Flys - (for rear delts) 4x12,12,10,10 one dropset on last set (130lb,160lb,160lb,160lb,drop to 100lb)
  3. 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)
  4. 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)
  5. Barbell Front Raise - 4x12 (50lb,60lb,70lb,80lb)
  6. Barbell Shrugs - 4x12 (225lb all sets)
  7. Smith Machine Behind the Back Shrugs (135lb all sets) 3x15
  8. 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
oct181 19 Days OUT! (Members Section Free Preview)

10/19/2012

This video pretty much explains how I feel icon smile 19 Days OUT! (Members Section Free Preview)

27Sep/120

Under 7 week out UPDATE

541319 3359031948406 1426629063 n Under 7 week out UPDATEThis 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!

24Sep/120

Questions -9/24/2012

shoutbox7 300x18044 Questions 9/24/2012Jake
Tyler, what do you suggest to take to keep "regular"? I get roughly 30grams of fiber a day, but for some reason my stool (for lack of a better word) hasn't been getting along with me. Perhaps digestive enzymes or just a laxative? Thanks man
24 September 2012

Tyler - I've had the same trouble in the past when I go very low carb.  Try out dieters tea that helped me out a lot.  If that does't work for you try using some metamusil every day.

Mike
How long are your cardio sessions and how many times do you do it a week?
24 September 2012

Tyler - 5 days a week for 30 minutes.  I either do the incline treadmill walk, stair climber, or stairs out side. Yesterday I ran outside so I might start doing that a couple times a week

Dan
Hi Tyler, when i work out my chest i find that i feel my front deltoids working more than my chest. I have tried pre-exhausting my chest with dumbbell flys and then move onto heavier pressing exercises but i still feel the same. Is this due to poor technique or is it normal as the deltoids are a smaller muscle?
23 September 2012

Tyler - It's most likely due to trying to use too much weight.  Drop the weights down and really focus on just the the chest.  Once you get a strong mind muscle connection you will start to be able to use heavier weight without feeling it in the majority of your delts.

Will
know you hve moved on, great progress on yoru side, been inspiration for me in getting at the work, more than exercise but really work... like life is all in the same mind set thank you man really
19 September 2012

Tyler - Your welcome! glad I can help!

11Aug/120

TMT-PHASE 2 WEEK 2 DONE!

photo1511 TMT PHASE 2 WEEK 2 DONE!

PROGRESS - 8/8/2012 “Talent is cheap; dedication is expensive. It will cost you your life.”- Irving Stone

Another productive kick ass week of workouts.  This week was even better than week 1 since all the kinks were worked out and the tweaks I had to make worked out perfectly.  Phase 2 is set up differently then phase 1.  There are still 3 cycles and it's still periodization but it's just different. This week I ended up only doing 1 HIIT session that was 5 minutes of 1 min jump rope followed by 20 lying leg raises back in forth 5 times. Then finished off with 5 minutes of stair climber at levels 7.0 and worked up to 9.0.  This morning for my usual treadmill empty stomach work I switched it up a bit and incorporated some light jogging.  5 minutes I walked on an incline of 12.0 then 5 minutes jogged on an incline of 5.0. Speeds were for 3.8 for walking and 5.5 for jogging.  It made my 30 minutes fly by so I might start doing that a couple times a week to see how my body responds..always keeping my heart rate at 130-140. Today to finish the week off strong was ARM DAY and my friends Brian M. and Andy W. joined. Andy told me that he came close to throwing up at one point and Brian texted me after we were done and home and said "Mother Fucker...I'm beat" lol.  Needless to say it was a SICK workout and all of our arms were pumped to the max!

Today I was just thinking some random thoughts and I am very happy with my decision to wait and shoot at the start of the new year.  I really want to make a statement with my next pictures that I do since I havn't been in front of the camera since 2010.  These are going to be solely fitness shots and I plan on looking freaky!  Giving my body this much time to make improvements I feel is going to pay off HUGE and the bottom line is I'm in no rush right now to get new pictures taken.. I want the timing to be right and I want to look better than ever!  Like I've said in previous post I'm finally starting to look the way that I've always envisioned myself when I first got started in everything.

photo152 1024x1024 TMT PHASE 2 WEEK 2 DONE!

CHEAT MEAL! 8/11/2012

Tonight was my cheat meal night and like usual I toar up some food!  I had some Popeyes chicken..a  3 piece and a biscuit with a small serving of mashed potatos. Then about an hour after that I had  2 home made cheese steak sandwiches. For desert I had some pancakes with nutella and banana on top icon smile TMT PHASE 2 WEEK 2 DONE!   To get a little buzz going I had a couple Irish Car Bombs..one of my favorites!

Very proud and happy with one of my new online weight loss clients Norman! Here is his stats he's only been working with me for 4 weeks and I DON'T STARVE MY CLIENTS He's had trouble with eating all the food that's on the plan.  Just like all of my clients he gets a BIG cheat every week too. That being said It pisses me off when trainers starve their clients..hell anyone can lose weight if you starve them. THAT IS NOT HEALTHY! Back to Norman though..he's kicking ass! great job thus far but we have more work to do!

Weight Tracker
Starting weight: 269
Weight after week 1: 262.6
Weight after week 2: 260
Weight after week 3: 255.9
Weight after week 4: 252.2
Total weight lost: 16.8Measurement Tracker
Starting: waist 44, hips 44
After week 1: waist 43, hips 43
After week 2: waist 43, hips 43
After week 3: waist 42, hips 42.5
After week 4: waist 41, hips 42
Total inches lost: waist 3 inches, hips 2 inches

TBARTMT2 300x261 TMT PHASE 2 WEEK 2 DONE!

Screenshot for future TMT-PHASE 2 workout video!

 

4Aug/120

Week 1 of TMT-Phase 2 complete! & News Update

photo1311 Week 1 of TMT Phase 2 complete! & News Update

Screen shot from upcoming shoulder video for TMT-PHASE 2!

That was one hell of a week!  The workouts are crazy intense and so far so good as for being just as good as they look on paper.  There was only a couple minor tweaks that I made to perfect it.  Today my friend Brian joined up with me and we got after some arms!  I've already started filming my workouts and I've done 2 videos this week which I'll be putting out once the book is released in September.  This morning I didn't do any cardio except take the dogs for a 30 minutes walk a couple hours after my first meal.  I did my second session of HIIT cardio for the week after trashing arms and today I did 5 minutes on the spin bike by doing 1 min at a decent pace then a 30 second sprint (extremely painful leg pumps).  After the 5 grueling minutes were done I went on to the stair climber and did 2 minutes level 7.0 then 1 minute 8.0 and that wrapped up my workout for today.  Tonight I was completely ravenous and for my cheat meal Suzanne and I went to my favorite burger spot here in East Nashville called The Pharmacy.  I had the Farm Burger which has egg,ham and bacon on it and the cheeseburger which has 3 different types of cheese on it along with sweet potato fries and tots.  I washed it all down with a German beer that was 12% alcohol content (that one beer gave me a nice buzz).  After we finished that up I just wasn't feeling full or satisfied so I stopped by Burger King and tried the Texas BBQ Whopper and finished everything off with some ice cream when I got home icon smile Week 1 of TMT Phase 2 complete! & News Update

thepharmacy 300x300 Week 1 of TMT Phase 2 complete! & News Update

Favorite Burger spot in Nashville!

So after A LOT of thinking I've decided against going to South Africa or NYC in the near future to shoot.  I know I'm a very indecisive person sometimes lol but I just want to make sure I'm making the correct moves in order to further my progress towards my goals.  That being said the reasoning behind this is that I've really only been doing the correct nutrition,training, and supplementation for about 13 weeks now.  Yeah I built up my body for the first 6 years by training correctly and taking supplements but my nutrition was always horrible. Then I had the 1.5 years away from my passion where I completely threw everything away to try to be a fashion model.  Then after I got over that I was still in a confused state of mind of what exactly I wanted to do with my career and body.  Fast forward till recently it wasn't until I got very sick with pneumonia that it was a life changing experience for me.  If you've been following my site for a while then you will remember my ups and downs...my downs being where I wouldn't post ANYTHING for weeks on end...during those times I was very down on myself for the fact that I was always stressing out about my nutrition and could never accomplish the type of shape that I'm in now.  I was continuously spinning my wheels and the thought of quitting and giving everything up was constantly on my mind.  I was thinking of just getting a different job and going back to school for who knows what.  So the gist of the story is that I want to give my body more time to improve.  I've never seen it change weekly like it is and I've never done an "off season" style of nutrition and training correctly.  I feel this is the best time for me to do this since my head is on straight and my priorities are in the right place.  My plan now is to take the next 5 months and really focus on making solid improvements to my physique before I get back in front of the camera.  This will allow me to maintain where my body fat is now and make solid gains where I need to and not have to diet hard to get down to 3-3.5% body fat for a shoot (which is the percent I want to be for my next shoot) There is one photographer in particular that I am going to set a shoot up with that is famous for just FITNESS shots. I plan on doing this at the beginning of 2013!  Until then I will continue putting out plenty of content on here and my youtube channel!  Thanks again for the continuous support!  Everyone keep training hard and stay focused on your goals!

aug4 225x300 Week 1 of TMT Phase 2 complete! & News Update

8/4/2012 - Progress "Suffer the PAIN of Discipline, or Suffer the PAIN of REGRET"

2Aug/120

TMT-PHASE 2 & HIIT CARDIO

tmtphase2 TMT PHASE 2 & HIIT CARDIO

8/2/2012 - FIRST WEEK OF TMT-PHASE 2!

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:

  1. Jump Rope 1 Minute
  2. 30 seconds Russian Twist (lying on the floor balancing yourself on your ass twisting fast back in forth)
  3. Repeat back in for for 5 rounds
  4. 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

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.

3Feb/120

Questions – 2/3/2012

shoutbox7 300x1802 Questions 2/3/2012Cal
hey Tyler was wondering about taking shakes before gym, I sometimes take a protein shake with dextrose roughly an hour before training, but I know some people who take it when they arrive at the gym or 15 miinutes before, does taking a shake immediately before training alter the digestion and blood flow to muscles?
3 February 2012

Tyler - If I were you I would have a whole food meal consisting of protein and slow carbs an hour before training and then 15-20 min have some BCAA w/ dextrose or your protein shake w/ dextrose.

Jake
Tyler, what are your goals right now? I dont think you posted your new stats at the end of the year after cutting down with Hany for your shoot? Are you still cutting down? Or putting on size'? Also, do you record what you lift at all your workouts? Do you still try to get stronger?
3 February 2012

Tyler - I still havn't done a shoot yet.  I speak with Hany tomorrow to find out what direction we are going in.  I still am going to continue to slowly lose body fat but maintain every ounce of muscle I have.  I don't write anything down as far as weights go I keep in all in my head and yeah I'm still getting stronger right now since I'm having more cals and backed down from cardio.  All that being said some personal physique goals is to fill up my weak points to have a rounder fuller look.

Simon
Tyler, just to follow up on my question ...basically my goal is to get shredded and look like that guy zyzz (except I don't want to do from roids and coke like him!!) and I want to do it as naturally as possible without taking stuff to suprress my appetite like animal cuts etc maybe you can help me with a plan don't know. thank you for your site.
3 February 2012

Tyler - Email me for rates for a plan if your interested [email protected]

John
Thanks a ton for the back/tri video Tyler! Got some awesome advice that I'll be sure to take to the gym tomorrow, so thanks a ton!
2 February 2012

Tyler -  Your welcome! more to come very soon! and in Hd

Keith
Yeah, when are you going to get more of those t-shirts brah?
31 January 2012

Tyler - I'll have something available soon again.  I think I'm going to do tank tops this time though

Ken
When will your "TM Keep it 100" be avail. again?
31 January 2012

Tyler - I'll have something available soon again.  I think I'm going to do tank tops this time though

Sam
Tyler- why do you only do incline walking or stair climber for cardio as opposed to just jogging or intervals on a treadmill?
31 January 2012

Tyler - I want to insure that I'm not going to burn off any muscle that I've gained.  Last year I ran a lot but had a slimmer look.

Simon
When I had a personal trainer we worked out in the morning and then I had my "big" meal after weights. He told me if I wanted to get ripped I should not eat much after 3PM and "fight my hunger." Do you think there is logic in this? I am not working out with him anymore, saw results with him, but now need to workout at night. I still have same goal of getting shredded. he said not to have stuff like chicken fish late at night and that my meals should be getting smaller as the day goes on. what do you think about this? thank you!!
30 January 2012

Tyler - No I don't think there is any logic to this.  I suggest taking a balanced approach.  Each meal have balance to it rather than some meals being very large and getting smaller through the day then starving yourself in the afternoon/night.  From my experience if you read my story of when I used to starve myself it caused me to have an eating addiction which screwed my whole body up.  So definitely keep in mind that this is health and fitness not starvation and being unhealthy. 

7Feb/113

Back/Cardio

  1. WORKOUT13 300x1209 Back/CardioT-Bar Corner Rows - 2 warm up sets to 15 then 4 working sets 8-12 reps and 2 drop sets on the last set
  2. Reverse Grip Pulldowns - 4x8-12
  3. Wide grip row machine - 3x12
  4. deadlifts - 4x8-12 (225 for 12, 315 for 10, 405 for 8 and last set 405 for 8)
  5. overhand grip barbell rows - 3x12
  6. wide grip pulldowns - 3x10-12 with 2 drops on the last set
  7. I had my shake and oats and trained a client for an hour
  8. Stair climber 30 minutes
3Feb/110

Stair Climber/Treadmill

WORKOUT13 300x1206 Stair Climber/TreadmillToday I decided to give my body a much needed break from the weights and just do some cardio.  I did 30 minutes on the stair climber.  I did a few high intensity intervals but it was mostly low intensity.  After that I walked on a treadmill on speed 3.5 and incline set on 15.0 for 20 minutes.   Tomorrow is Leg day then I'm filming my shoulder workout on Saturday.  2 full days of rest for my upper body and I'll be hungry to get in there and get an intense shoulder workout video.  Here is another picture from my most recent Greg Vaughan shoot in NYC.

tylergreg 200x300 Stair Climber/Treadmill

Greg Vaughan NYC December 4 2010