Tyler McPeak

Finally feeling normal again…

stress Finally feeling normal again...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.


Congrats to my online client Norman!


normanclient Congrats to my online client Norman!

Norman - 8 week transformation

"After doing Weight Watchers for a 1 year and working out with a trainer at the health club I belong to; Ifelt that I had hit a plateau and needed to do something to jump start my weight lost. Just to give you some back story in 2011 I weighed in at 343 lbs and after a year I was down to 270 lbs, but struggling to lose more. I decided to look into working with a different trainer and after speaking with trainers in my area I didn't feel inspired by any of them. One day while on YouTube I came across one of Tyler's videos and was pretty much impressed by his body, knowledge in regards to workouts and his willingness to share this information with the public. I checked out Tyler's blog and read about his own issues with food when he was younger. I was amazed that he was being so open about his struggles and the fact that he was able to overcome all that and transform his body into what it is today.

At this point I figured I would reach out to in regards to him in regards to working with me to help me achieve my weight/health goals. I was a little concerned as to how it would be possible for someone to train me when he has never met or spoken with me. After exchanging emails with Tyler I could tell that I had made the right decision to work with him. From week 1 to week 8 Tyler provided me with detail information in regards to a meal plan that would increase my metabloism and a workout plan that would help me burn fat and build muscles. I won't lie and say that it has been an easy 8 weeks; it is tough to stick to the meal plan and to get up every morning and do the required cardio, but I did it because I knew that if I wanted to achieve the goals I have for myself I had to be dedicated to the plan Tyler laid out for me. I had to put the hard work and time in. During those difficult times Tyler was very supportive and kept me motivated. I am more than grateful to Tyler for all his help over the last 8 weeks and I look forward to working with him going forward. He is the real deal! For those out there who are concerned about working with a trainer virtual let me tell you that if you work with Tyler those concerns will disappear the moment you have a conversation with him.
Also, I want to say that his ebook TMT-PHASE 1 is pretty awesome. While I can't do all of the workouts in the ebook just yet I have done a number of them and I have noticed a difference; especially with my arms. So if you aren't looking for a trainer, but looking to take your workout to the next level I recommend you get Tyler's ebook." - Norman


Old School Back Attack!

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.

  1. 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
  2. Overhand barbell row - 3x12,12,10 (started with 135 and added 20lb each set)
  3. Reverse grip pulldown - 3x12 (135,150,150)
  4. Standing one arm db row - 3x12 (60,65,70)
  5. 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.


10 Weeks Out!

sept5 10 Weeks Out!

9/5/2012 10 weeks out from my upcoming shoots

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 icon sad 10 Weeks Out!   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!

SEPT1arms 10 Weeks Out!

9/1/2012 - screen shot from upcoming arm video

A great video that I ran across tonight!  Give it a watch...very motivational!


Incline Barbell Press

videos9 300x1201326 Incline Barbell PressI explain the technique that I have been using that has yielded some great overall development to my upper chest. Give this a try! Remember it's not about how much you can lift it's how you lift the weight. Make sure your feeling your chest do the work not your shoulders and triceps. There are several guys at my gym that are A LOT stronger then me on pressing movements but they have no chest development. If your goal is to develop a chest then focus on the mind muscle connection and get strong contractions and don't worry about the weight.


12 Weeks Out!

aug22progress 12 Weeks Out!

8/22/2012 - 216lb on an empty stomach..12 weeks out!

I am officially 12 weeks out as of yesterday from my upcoming shoots.  I'm weighing 216lb on an empty stomach and my goal right now is to continue to fill out slowly to keep making improvements for the next 4-6 weeks.  I've been able to maintain my body fat right at 5% (it's still reading 4.91% on calipers) so as long as that doesn't go anywhere this process should be easier than it ever has been to get camera ready.  Once the 6 week mark hits I'll change gears to get super shredded!  As I'm writing this I'm doing all my food prep for my PHILLY Trip!  This is one of the downsides to this lifestyle because it would be a hell of a lot easier just to eat whatever I wanted on this short vacation.  BUT, in order to keep my progress rolling in the right direction I have to make sure I still don't miss any meals and always being prepared will keep me from having to resort to other options.  I can't wait to get up there tomorrow!  I asked Anthony yesterday what was on the agenda for tomorrow and so far we are planning on training DELTS sometime in the afternoon then heading out for drinks later on that night.  Like I said in a previous post this is my last weekend of fucking off drinking wise till I get done with my shoots so I'm going to ENJOY myself and RELAX with good company with a buzz icon smile 12 Weeks Out!   That leads me into a random thought...if you do like to enjoy yourself and party every so often you better make sure to get your ass in the gym the next day as if it was a normal training day.  Don't be lazy and use the excuse that you had too much to drink the night before.. there have been plenty of times in the past 8 years of me doing this that I've partied hard the night before and still got some kick ass workouts the next day...or at least I thought they were lol...one example is my most recent trip to Roanoke the arm video that I did with Ben on Saturday I had drank pretty heavily the night before and still worked my ass off the next day...it can be done!  This will be my last blog post till Monday and I'll do a Philly Recap!  Everyone have a great weekend and train hard!  I'll be updating my facebook page several times through my trip!

aug23back 12 Weeks Out!



Questions – 8/21/2012

shoutbox7 300x18038 Questions 8/21/2012Tom
Hey Tyler, my typical mornings would be up at 6.30 with a strong black tea and then i'd prob have my first meal at 8am (way it is with work etc). I'm currently on a cut, but wondering if I should get some sort of protein in before 8 or if it makes little difference? How long do you normally have between waking and your first meal?
21 August 2012

Tyler - I suggest eating your first meal as soon as you wake up with your black tea.  Your body has been fasting all night and in order to keep it anabolic you should give it nutrients as soon as you get up.  On days that I don't do my morning cardio I eat as soon as I get up.  On days that I do my cardio I'll take 10g of BCAA before doing cardio and directly after I'll have my first meal.

Hey Tyler, I am currently going through a workout crisis. I am currently on holiday and on my week 6 of TMT-Phase 1. Wasn't able to go to the gym on Monday and Tuesday it was closed. I might be able to hit the gym on Wednesday but then I have to skip 1 workout day for a rest day in between week 6 and 7. Should I just take a whole week off or just sacrifice 1 workout day for a rest day.
21 August 2012

Tyler - I would only take a full week off if you feel like your body needs a break.  If my gym was closed Monday and Tuesday from a holiday but open for the rest of the week I would just train 5 days in a row to make sure I got all my days in still.

Vodka is a better option than beer if I want to protect my abs right? it has less carbs correct?
18 August 2012

Tyler - IMO Vodka is a better option than beer. 

Hi Tyler, Your blog had been a true inspiration to me! I'm 34 now and untill à year ago I had real idea about training, nutrition, rest, mindsett, to be honest. Altough training for more than 10 years, being nicknamed the ' muscular nail' though, I have always been an ectomoph 'no gainer', weigthing 155 but never more... ( at 6'3 lenght and 10% bf. 6 months ago, I started to include the nutrition element and did take my fitness to another level.. Your blog and TMT Fase 1 did the rest.. Now I weigh 182 with bf 8%. Still lean but Much more mass. I have experienced it as à tough but very rewarding process! Keep up THE good work with your blog, Kind Regards, Henk, The Netherlands
18 August 2012

Tyler - Thanks for the update Henk!  And congrats to all of your fitness success thus far..keep up the hard work and much more progress to come!

How do you do one arm t-bar rows? Between the legs or beside? Also, what are your thoughts on pwo cardio? Would you advise it after your TMT workouts? Thanks!
16 August 2012

Tyler - It's going to be beside your legs.  I'll make a demo video of the exercise.  Make sure to position yourself where you can get a full stretch of the lats.  My thoughts on post workout cardio is depending on how long the session will be.  If your only going to be doing 10-15 minutes then I would say that is fine.  But if your going longer then that I would keep them done apart.  Your main focus once getting done with weight training should be to start the rebuild process with flushing your body with the proper nutrients right away.


Standing High Cable One Arm Curl

videos9 300x1201324 Standing High Cable One Arm CurlI give a couple tips on how to perform the High Cable Curl! This is a excellent finisher for the biceps. Give this a try the next time you train biceps and flex your arm as hard as you can every rep at peak contraction!


How to perform Standing DB Lateral Raise!

videos9 300x1201323 How to perform Standing DB Lateral Raise!I give a couple tips on how to perform the Standing DB Lateral Raise! This is a great exercise to widen your shoulders and give them the capped off look!


Bryan’s Transformation!

An awesome inspirational story from one of my friends growing up and after high school! Keep up the hard work Bryan and CONGRATS for overcoming your battles! Another example of what this lifestyle has to offer!

bscottprogress 1024x500 Bryans Transformation!

Bryan's Transformation!

"My weight is something that I have struggled with since I was 15 years old. When I was a kid I was always in great shape and very active in multiple sports. During high school I quit playing sports and got involved in drinking and drugs. After high school ended, I weighed about 225 pounds and got a tough physical job loading trucks at UPS. In less than a year I dropped down to 160 pounds, however, I did it in a very unhealthy way. I nearly starved myself sometimes and I would just kill myself at work and sweat everything off at work. I didn't develop any good habits of maintaining my weight. After less than 2 years around that weight I moved to a much easier job at UPS and got back into drinking heavily. My eating habits quickly returned to their old ways and before I knew it I had put all of the weight back on and then some. By age 25 I was up around 260 pounds. Tyler and I went to the same high school and we were very good friends. I watched him transform from a tall, skinny beanpole to becoming absolutely ripped. I saw his dedication and work ethic firsthand and worked out with him many times when we were 19-21 years old. I had never been much into lifting weights my whole life so I didn't take it too seriously and quickly fell out of it. Eventually because of depression I fell out of touch with Tyler over the next few years as my weight began to go up and he moved to Nashville, TN. About a year ago I found Tyler on Facebook and discovered his blog and workout videos. His blog about dealing with depression and his body image and weight during his modeling days really resonated with me as I was surprised to hear something like that from someone in such phenomenal shape. I really connected with his bouts with food addiction. I had been itching to start losing weight and getting into shape again, but I didn't want to do it the same way as last time. I wanted to do it the right way this time so about a year ago I started eating better, walking, and doing a little working out with dumbbells at home. In late January 2012 I joined a gym for the first time and watched every single one of Tyler's videos and began to emulate them. I really had no clue what the hell I was doing in the gym or how to even construct a workout routine. I had remembered from the times we worked out together in the past and also from his videos, that Tyler always preached lifting with proper form and doing things the right way as opposed to lifting with your ego. It was great for me to use this approach since I wasn't very strong in the gym anyway. I followed all of his videos for workout ideas and especially loved his explanations of technique and form for certain exercises. After only 6 months of lifting I had dropped down to 177 pounds and have more muscle on me than I've ever had in my life and I'm eating very healthy. I still eat a TON, just the right kind of foods. I'm learning to embrace the fitness lifestyle and I'm loving it. I just got Tyler's eBook, TMT Phase 1, and I can't wait to get started and see how much further I can progress. I'll be taking pictures of my progress. It is my hope that this testimonial will show to others that Tyler's methods aren't just for people that are already in great shape and just want to add more size or get more cuts and that they can be great even for the novice weight lifter like myself." - Bryan S