Tyler McPeak
8Oct/120

TMT-PHASE TWO Cycle 2 – BACK!

videos9 300x1201332 TMT PHASE TWO Cycle 2 BACK!My second training eBOOK is available at http://tylermcpeak.com/store for $14.95!

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!

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!

16Sep/120

TMT-PHASE TWO NOW AVAILABLE!!

PHASE2 TMT PHASE TWO NOW AVAILABLE!!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!

AVAILABLE NOW FOR $14.95!!

11Sep/120

Sore ass lower back!

vieww Sore ass lower back!

my view I get to wake up to every morning from my new place

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!

brian 225x300 Sore ass lower back!

Food prep with my friend and neighbor Brian. This is our grilling area we have. I'll be spending a lot of time down here

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.

lighting Sore ass lower back!

Trained one of my in person clients at their home gym this past weekend and couldn't pass up the good lighting lol

11Sep/120

Questions – 9/11/2012

shoutbox7 300x18042 Questions 9/11/2012Brayden
Tyler, I am starting to get my diet on track and i feel like i am doing a pretty good job. The biggest problem i have been having is my portion size. How much would you say is good to eat each meal?
11 September 2012

Tyler - this depends on a lot of factors.  In my members section I have my fully detailed diets etc. there is also a place for you to ask questions about your own meal plan.

Wil
Hey Tyler- I was wondering what pt certification do you have? Also, what which one would you reccomend attaining if you were just trying start working as a personal trainer?
10 September 2012

Tyler - I'm certified through ISSA. I would just go with one of the top ones.  I know some gyms only allow certain ones.  I'm an independent contractor and I feel that's the best way to go for personal training since most gyms will take  HUGE percentage per client.  Something to keep in mind.  ACSM is another very good one...good luck to you!

Ash
hey man. you mentioned on numerous occassions that you cook your meat in bulk and then freeze it. i was wondering if there is any harmful risk with that? and also how long does cooked chicken (for example) last frozen? and also lastly, ihow do you go about defrosting it?
10 September 2012

Tyler - there is nothing harmful about doing it this way to my knowledge.  If there was I would not be doing it.  I cook about 15-20lb at a time or so.  Freeze them in bags that will last a couple days each.  To defrost them I just put them in a sink with some water and let it set for about 30 minutes.  As for how long the frozen cooked chicken will last...I'm not sure but I go through it pretty quickly and it's always still good.

daniel g
hey tyler i could do leg raises on the floor and on a captains chair but i cant do them while hanging can u tell me how i could start doing them while hanging thanks
7 September 2012

Tyler - I have the same problem.  when i do normal hanging leg raises from pull up bar it pulls on my shoulder joints so badly it causes pain.  I use the arm hangers that you can put your arms through and hang.

Gus
Hey Tyler, I purchased your Phase 1 , Looks great and cant wait to start it. Is there anyway you can have any workout sheets made for this program that I can take to the gym with me? I will also be buying Phase 2 so it would be great if you can make something up like that..Thanks
5 September 2012

Tyler - not sure what you mean by workout sheets? I don't track my weights weekly I keep it all in my head.

Shaun
Quick question on cheat meals. How do you determine your cheat meals? Also do you still maintain a calorie deficit if you're cutting?
4 September 2012

Tyler - Not sure what you mean by how I determine a cheat meal??  I've been having a cheat meal every Saturday for a while.  I eat whatever I want for a 45 minute period.  If you want to see my fully detailed diets my member section just launched and it will all be on there!

2Sep/120

TMT-Phase One Intro

WITH THE RELEASE OF TMT-PHASE TWO RIGHT AROUND THE CORNER I WANTED TO POST THE PROGRAM INTRO OF THE FIRST PHASE.  KEEP IN MIND THAT ALL OF MY TRAINING EBOOKS WILL BE AVAILABLE IN MY MEMBERS SECTION!

wizkhalifa1 TMT Phase One Intro

Screenshot from shoulder video 9/31/2012

For the past 8 years I have tried several different workout programs that involved several different types of techniques.  I’ve trained heavy maxing out every week on compound lifts and I’ve trained lighter for more volume.  I’m not here to say one way is superior to the other because it all boils down to what you want to accomplish with your physique.  Since you have purchased this ebook then your goal is to improve your physique by shaping and detailing, burning fat, gaining size and strength, all while keeping your muscles with maximum fullness.   This concept of training with multiple periodization cycles has become very popular recently with other workout programs but NONE are like this one.  In order to get the most out of your physique, you have to have maximum stimulation of every muscle fiber you train.  The way I have designed this program is the best of all of the different styles of workouts that I have used on my body that are guaranteed to produce results.  Your body will be in shock from week to week while you go through each cycle.  Our bodies are a lot smarter than we think and if you go into the gym day after day doing the same workouts, just lifting the weights from point a to b with no real understanding of what you are doing then you are selling yourself short.  But if you go into the gym with a clear plan of attack and concentrate and focus on every single rep of every single set with multiple styles then your physique has no other option but to respond.  In my years as a novice trainee I would always train with an ego and trust me that leads to unwanted injuries that will do nothing but slow your progress and could potentially not allow you to ever train properly again.  Leave your EGO at home before heading to the gym.  You need to keep in mind that you are there to stimulate the muscle, not inflate your ego.   It’s not how much you can lift, it is how you lift and what you are able to stimulate with the maximal amount of weight possible while still performing the exercise as it should be performed.

 

27Aug/120

Questions – 8/27/2012

shoutbox7 300x18039 Questions 8/27/2012Kyle
Hey Tyler, a question about Cardio. If you are sore from a leg workout (doms) the next day or the day after that, is it okay to fight it and do your cardio, considering you can barely walk straight? Also, how long should you wait if you do morning cardio and have a weight training session later that afternoon? Thanks!
27 August 2012

Tyler - I would say it depends on what type of cardio your doing.  I always do cardio the days after legs I feel that it actually helps speed up the recovery process.  If your just doing low intensity you shouldn't have a problem and once you get moving and blood flows to them you shouldn't feel the soreness too bad. To answer your second questions I would say 4-6hrs is a good rest time in between cardio and weights.  It's really going to be up to you and your schedule and personal preference as to how long to wait but I like to keep mine at about 6hrs apart.

daniel g
hey tyler what is a good creatine product that will get me bigger and stronger alot thanks
27 August 2012

Tyler - Micronized Creapure Creatine Monohydrate

Dylan
hey Tyler, I'm a big fan of your work! I'm a shift worker and lately I have been working from 4am-1:30pm with 2 days a week where I finish at 4:30pm and a day off every now and again! I find it hard to go to the gym at 1:30 some days! Is it better to push through and go to the gym or have a nap then head to the gym! Am going to buy all the supplements for your ore workout shake in tmt phase 1 today! Thanks a lot, also am loving phase 1!!
26 August 2012

Tyler - Thanks for checking my book out!  I would most definitely take a nap before the gym.  Don't force yourself to go if your not feeling like up for it.  You want your workouts to be as productive as possible and forcing yourself to go when your worn down is not a good idea.  Good luck and keep up the hard work!

Brandon
Hey Tyler, I have a very serious question. I've been working out non-stop for the past few months. I'm really starting to see the definition. The guys in my gym class keep saying that the bigger my muscles get, the smaller my penis will be. I don't really see how that's possible, but I wanted to ask a trained expert. Are there things I can do to prevent such a thing if it exists?
25 August 2012

Tyler - I'm not sure if your joking or not but lifting weights does not affect that one bit.

Kyle
Tyler, i was wondering if 6oz chicken with 5oz sweet potatoes and half an avocado is OK pwo. This is also the last meal of the day and taken an hour after my pwo shake (25g karbolyn and bcaa). Thanks!
24 August 2012

Tyler - That sounds good.  I would actually eat that 30 minutes after your pwo shake if possible.

Edwin Adams
Tyler, what'st the best online or book information source to get a good overalll understanding of fitness nutrition? From vitamins to proteins to carbs....where is it all explained in simple terms?
21 August 2012

Tyler - Well there is several different ways to skin a cat.  That being said it all depends on what type of diet/nutrition approach you are interested in.  I've tried several different dieting approaches and what I'm currently doing right now is by far the easiest diet I've ever done and I feel that I look my all time best.  Check into bodybuilding.com and just search through some nutritional articles.

19Aug/120

80 Days Out & Feeling Good!

aug18obey 80 Days Out & Feeling Good!

A couple shots of vodka in me before heading out to an Italian feast!

Let the count down begin!  I'm now at 80 days till my shoots and I'm starting to slowly change a few things.  One change is that I'm downsizing my cheats.  Reason for this is that I want to make this process on myself of getting super shredded as easy as possible.  I'm back to my 45 minute rule where I have to be done with everything within 45 minutes and be done for the night.. The past couple weekends I kinda threw that rule out the window lol.  My Wednesday clean cheat will now take place during the day and it will be the same every week.  2 homemade hamburgers on whole wheat bread.  I picked up a pack of frozen sirloin patties and a big bag of whole wheat buns from Costco yesterday.  So the change there is that Wednesday won't be a huge feast anymore either.  The more I think about these upcoming shoots the more excited I get!  I can't believe it's been 2 years since I've been in front of the camera.  I think another thing that is really exciting me is that I'm taking matters into my own hands and controlling my own destiny by doing the type of pictures I WANT and feel that I NEED to help reach my goals within the fitness industry.  These pictures are going to be just FITNESS pictures.  The possibility of me going to South Africa to shoot is still on the table but that will take place in 2013.  So for right now my sole focus is on my upcoming November shoots.

salverinos 300x300 80 Days Out & Feeling Good!

Cheat meal last night was at Savarino's which was featured on Food Network's show Triple D..(one of my favorite food porn shows lol)

TMT-PHASE Two has been great thus far!  I have one more week of cycle 1 then I switch over to the final 4 weeks for Cycle 2!  I have consistently gotten DOMS after every workout so that is a clear sign that these workouts are just as good as Phase 1 despite being set up totally different.  My strength is definitely increasing and for one example my first week I did 105lb for my last set of standing straight bar curls, the second week I did 115lb and yesterday I cranked out 125lb! As the book release gets closer I will start to reveal more information and go into further detail of what TMT-PHASE TWO has to offer.  But like I said in a previous post be ready to beat the shit out of your body with heavier weights and get ready to increase your STRENGTH!

This upcoming weekend is my PHILLY TRIP!  I'm very excited to get up there and hang out with my boy Anthony!  I texted him earlier this week and asked if it was cool that we stay on my training schedule and he was up for it so we will be training Shoulders Friday and Arms Saturday. This will be my last weekend of partying/drinking until I'm done with my shoots. I'm finally able to update my facebook page through my iPhone again.  The new facebook app doesn't allow it so I researched some about it yesterday and realized you have to dload a page manager app to be able to update it.  So there will be plenty of pictures of my traveling this upcoming weekend!

aug19cardio 300x300 80 Days Out & Feeling Good!

Great cardio session.. 30 min incline treadmill on 15% and speed at 3.4 keeping heart rate at 135-140 today's cardio music was
Afrojack - funk with me
Kaskade - only you
Afrojack - replica
Bingo players - mode
Swedish house mafia - you (vocal mix)

16Aug/120

Some people want it to happen, some wish it would happen, others make it happen.

aug16 Some people want it to happen, some wish it would happen, others make it happen.

8/16/2012

Time flies by!  As I'm getting older I'm noticing that the weeks go by A LOT faster then they did when I was in my late teens and early 20's.  Shit sucks lol!  Summer is almost over and next thing you know it'll be the holidays again.  One thing that is a huge plus about getting older (which I'll be turning 28 on November 24) is muscle maturity.  I'm really starting to notice my muscles getting a more mature look that comes with years spent hammering away at the weights.  Most males really start to hit their prime physique wise I'd say all through their 30's if they've played their cards right.  Today my day got started off with 30 minutes of low intensity treadmill walk.  I read some of the dumbest shit the other day from an interview of a guy who says that only guys who use steroids can benefit from doing fasted cardio.  I'm not quite sure what he means by this but it's his opinion.  Doing cardio as soon as you wake up is my favorite time to do it because it allows me to knock it out first thing and not have to worry about getting it in for the rest of the day.  I suggest to everyone whether your doing do it empty stomach or later on to keep your cardio separate from your weight training.  As soon as your done with weight training you want to focus on the repair process immediately to keep your body anabolic.  I understand some peoples schedules might not allow that but if yours does keep it separate. Later on I started putting TMT-PHASE 2 together as a book and before I knew it it was time to train some BACK!  I got a RIDICULOUS pump and I know that my  my clean cheat last night helped out with that along with my strength being through the roof!  Last night I had 5oz beef, 2 cups white rice, sun flower kernels, sushi, and a tomato salad.  Next week I'm going to switch it up but beef and white rice and sushi are definitely a favorite.

photo160 1024x1024 Some people want it to happen, some wish it would happen, others make it happen.

5oz beef, 2 cups white rice, sunflower kernels, sushi, tomato salad

TMT-Phase 2 will now be an 8 week program.  Reason being is since I've got this upcoming shoot once I'm done with phase 2 that will put me at 6 weeks out.  I've got one more week of Cycle 1 then I move onto cycle 2 which is weeks 5-8.  Phase 2 so far has allowed me to make some really solid gains.  I did my weekly assessment yesterday and I woke up at a weight of 215lb!  Body fat still reading under 5% so I'm extremely happy that I've been able to maintain my body fat but put quality size on. So Phase 3 will be a 6 week program geared towards getting into crazy photo shoot condition.  Once I'm 4-6 weeks out cheat meals will get cut out as well.  My goals is to be 3.5% body fat and DRY for this shoot.  You will be able to follow my diet as it changes and what I do to peak my condition the day of the shoot all on my members section!

Everyone keep up the hard work!

"Some people want it to happen, some wish it would happen, others make it happen." -Michael Jordan