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real name
Tyler Bruner
age
gender
Male
location
Battle Ground, WA, US
gym
Battle Ground Fitness
occupation
Buisness Owner
Overall Goal
///
Compete
Help motivate and inspire others while maintaining the body my 12 week challenge produced!
Progress & Goals
BEFORE
Jan 30, 2012
CURRENT
Apr 25, 2012
163.8 Lbs.
LEAN BODY MASS
18.2 Lbs.
BODY FAT
CURRENT WEIGHT
182
Lbs.
Nov 5, 2012
CURRENT BODY FAT
10
%
Nov 5, 2012
PROGRESS HISTORY
Lbs.
2010-06-30,2010-07-10,2010-07-12,2010-07-23,2010-08-25,2011-01-06,2011-01-12,2011-01-19,2011-01-23,2011-01-30,2011-01-31,2011-02-03,2011-02-08,2011-02-16,2011-02-18,2011-02-21,2011-02-23,2011-02-24,2011-02-25,2011-02-26,2011-02-28,2011-03-03,2011-03-07,2011-03-08,2011-03-14,2011-03-18,2011-03-19,2011-04-01,2011-04-07,2011-04-16,2011-04-19,2011-04-25,2011-05-01,2011-05-15,2011-05-30,2011-07-11,2011-07-12,2011-07-19,2011-11-03,2012-01-04,2012-01-06,2012-01-09,2012-01-20,2012-01-30,2012-02-12,2012-02-16,2012-02-22,2012-03-01,2012-03-05,2012-03-14,2012-03-15,2012-03-19,2012-03-25,2012-03-31,2012-04-12,2012-04-18,2012-06-14,2012-06-29,2012-11-05
180,184,186,184,178,186,188,185,181,178,180,182,179,176,178,180,178,182,180,182,179,182,175,179,180,177,180,183,179,182,184,186,186,183,180,178,180,184,183,181,177,179,182,188,186,182,181,180,183,181,178,180,178,176,173,171,175,178,182
Sep 01, 2012
200 Lbs.
%
2010-06-30,2010-07-12,2010-08-25,2011-01-06,2011-01-29,2011-01-30,2011-02-25,2011-07-11,2012-01-04,2012-01-06,2012-01-09,2012-01-30,2012-02-12,2012-02-17,2012-02-21,2012-02-29,2012-03-09,2012-03-14,2012-03-27,2012-04-12,2012-06-14,2012-11-05
10,9,8,9,8,8,7,5,10,8,10,14,10,9,8,7,6,6,5,4,8,10
Jun 01, 2012
6 %
Lbs.
2010-06-30,2010-07-10,2010-07-12,2010-07-23,2010-08-25,2011-01-06,2011-01-12,2011-01-19,2011-01-23,2011-01-30,2011-01-31,2011-02-03,2011-02-08,2011-02-16,2011-02-18,2011-02-21,2011-02-23,2011-02-24,2011-02-25,2011-02-26,2011-02-28,2011-03-03,2011-03-07,2011-03-08,2011-03-14,2011-03-18,2011-03-19,2011-04-01,2011-04-07,2011-04-16,2011-04-19,2011-04-25,2011-05-01,2011-05-15,2011-05-30,2011-07-11,2011-07-12,2011-07-19,2011-11-03,2012-01-04,2012-01-06,2012-01-09,2012-01-20,2012-01-30,2012-02-12,2012-02-16,2012-02-22,2012-03-01,2012-03-05,2012-03-14,2012-03-15,2012-03-19,2012-03-25,2012-03-31,2012-04-12,2012-04-18,2012-06-14,2012-06-29,2012-11-05
165.6,169.3,171.1,169.3,163.8,171.1,173,170.2,166.5,163.8,165.6,167.4,164.7,161.9,163.8,165.6,163.8,167.4,165.6,167.4,164.7,167.4,161,164.7,165.6,162.8,165.6,168.4,164.7,167.4,169.3,171.1,171.1,168.4,165.6,163.8,165.6,169.3,168.4,166.5,162.8,164.7,167.4,173,171.1,167.4,168.3,167.4,172,170.1,167.3,169.2,169.1,167.2,166.1,164.2,161,163.8,163.8
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I lift 5 days a week and stay active on off days. I do 10-20 min warm up / cool down cardio every day. Work out looks like this...
-Monday : Chest / Tris
-Tuesday : Back / Bis / Calves
-Wednesday : Shoulders / Traps / Abs
-Thursday : Arms
-Friday : Legs
-Sat / Sun REST!!
Each workout 1-2 sets 20-25 reps warm up, then 3-4 HEAVY failure sets adding weight EACH set... Usually set reps look like 20,16,12,10 with 1-2 min rest in between sets. Do super sets each day as well.
-Monday : Chest / Tris
-Tuesday : Back / Bis / Calves
-Wednesday : Shoulders / Traps / Abs
-Thursday : Arms
-Friday : Legs
-Sat / Sun REST!!
Each workout 1-2 sets 20-25 reps warm up, then 3-4 HEAVY failure sets adding weight EACH set... Usually set reps look like 20,16,12,10 with 1-2 min rest in between sets. Do super sets each day as well.
My Nutrition Program View My Full Nutrition Program
Diet Programs
I eat every 2-3 hours and my normal diet when I'm trying to build muscle looks like this...
1st Meal
-2 scoops Dymatize XT
-1/2 C Old Fash. Oats
2nd Meal
-1 Sweet Potato
-1 grilled Chicken Breast
-2 Tbsp Peanut Butter
3rd Meal
-1/2 C Brown Rice
-1 Eye of Round Steak
4th Meal (Pre-workout)
-1/2 C Brown Rice
-1 grilled Tilapia fillet
-2 Tbsp Peanut Butter
5th Meal (Post-workout)
-1 Eye of Round Steak
-2 Fist sized portions of Broccoli
-1/2 C Rice
6th Meal
-2 scoops Dymatize XT
-2 Tbsp Peanut Butter
When I'm cutting or doing a transformation my diet looks like this...
1st Meal
-2 scoops Dymatize XT
-1/2 C Old Fash. Oats
2nd Meal
-1 Sweet Potato
-1 grilled Chicken Breast
3rd Meal
-1/2 C Brown Rice
-1 Eye of Round Steak
4th Meal (Pre-workout)
-1/2 C Brown Rice
-1 grilled Tilapia fillet
5th Meal (Post-workout)
-1 Eye of Round Steak
-2 Fist sized portions of Broccoli
6th Meal
-2 scoops Dymatize XT
My Supplement Program View My Full Supplement Program
Basic Supplement Plan...
I don't take very many supplements at the moment but have tried A LOT before. Right now all I take is...
Dymatize XT - Fudge Brownie & Banana Nut
Optimum Whey - Chocolate
Controlled Labs White Flood - Electric Lemonade
Kirkland Performance Multi
Ultra Digestive Enzymes
My Motivation Program View My Full Motivation Program
My motivation
My main motivation comes from my wife and son. He's too young to see it now but I want him growing up knowing hard work and dedication and just being all around healthy even if he doesn't end up being interested in lifting. My wife knows how hard I work and how much I love it and motivates her as well. Another motivation is my dream of making an additional income for my family from doing another thing that I love! Which is being in shape and lifting. I just love it and that keeps me going!!
TBruner89 Lifting heavy, eating clean... Gaining as much muscle as I can with minimal fat.
Aug 8, 2012 | Like
TBruner89 Working hard to get back to where I was mentally and physically before I got sick.
Jul 25, 2012 | Like
Visitor Comments
Going4Swole
That's great buddy. How's it going with the wheels? You seeing some growth? I been doing ok, just tryin a bulk now and hoping I can add some size.
Sep 10, 2012 9:04pm
Going4Swole
Awesome, glad you're feeling better. And let me know how the gym goes if you go. Be sure to go easy until you're back 100% bro.
May 30, 2012 8:30pm
Superfox403
I hope you have a great workout and be careful with that shoulder! :)
May 30, 2012 11:33am
Going4Swole
I bet you do man. That's really serious man, get better quick, and be sure to keep me posted, I'll be prayin for ya man!
May 29, 2012 9:38pm
Superfox403
Tyler, I hope you are feeling better soon! That is awful! :( I wish you a speedy recovery to get back to what you love!
May 29, 2012 4:57pm
51747
I figured as much. He does specifically mention milk because of lactose but didn't know what the rule was for dairy in general. Thanks again!
May 29, 2012 12:13pm
51747
Sorry, man, but need to ask something else. What's the deal with low-fat cottage cheese? Yes/no?
May 29, 2012 8:01am
51747
I was just asking because I saw another BodySpace user on the same program with a picture of whole wheat pasta with fish. I guess I'll steer clear of it too. I really need to work on the food because it's only Day 5 and I'm already sick of having the same tasteless stuff day in and day out. Any recipe suggestions? :)
May 25, 2012 2:42pm
51747
Hey man! Another Q: Can we have whole wheat on the diet? I don't remember Kris mentioning it but I see him pouring whole wheat pasta into his boxes. I was thinking along the lines of whole wheat tortillas.
May 25, 2012 9:11am
theusmike
Man, things are good. Did chest at 5:30AM this morning. Last set was 335lbs x 10. Not bad. Man that FP aint no joke. Got it from Wendy's the last time i had it. Get back in that gym.
May 21, 2012 12:53pm
51747
I think I'll got for dextrose instead of Vitargo. Supplements are unreasonably expensive here. Thanks for your responses! I literally bombarded you with tons of questions! :)
May 17, 2012 1:07pm
51747
Cool. So no Vitargo post-workout? What did you replace it with? From your nutrition plan seems like you didn't have anything PWO. I see you've changed the nutrition plan which makes it look MUCH more manageable. :) I'm encouraged now. Will definitely start this next week.
May 17, 2012 12:04am
51747
Nah. I think it would be good to stick to the program he's recommended. What did your supplementation look like?
May 16, 2012 2:08pm
TBruner89 is now friends with kdnash82.