Untitled Document
     
 
Chad Byers' Progress Update #4
By Chad Byers
 
 
 




Please note: This is Part V of a series of articles following Chad Byers’ quest to gain 30 pounds of muscle in a year. To read/review Part IV (where you will find links to the previous articles), please click here

It has been one month since my last update. Since then, I have gained another 3 pounds (current weight is 209 pounds). My diet has remained mostly the same as last month, and I am still alternating between higher and lower calorie days. I am eating mostly raw fruits and vegetables with cooked food occasionally, but not every day.

The only change that I have made to my diet since last month has been to add a pre-workout meal on strength training days. This meal is in the morning, 2-3 hours before my strength training session and includes 1/2 cup of oats and 1/4 cup of blueberries. On conditioning days (though I have cut out some of them this month), I still train while fasted in the morning, followed by my first meal at noon. I am still adding protein powder to my smoothies to increase my daily totals to around 250 grams. My total number of calories on conditioning days is 4500. On strength training days, all of my meals are fruit smoothies, although I do add in some greens to them. My total number of calories on strength training days is 5500.

Progress Date Weight
8/3/13 194
9/20/13 198
10/24/13 202
11/24/13 206
12/24/13 194 209

Workout
This month I have been training using a split routine:
Day 1: Legs (8-12 reps)
Day 2: Off
Day 3: Shoulders
Day 4: Off
Day 5: Back/Biceps
Day 6: Off
Day 7: Chest/Triceps

You can watch me do this SHOULDER workout in the video above:

4 sets x 10 reps
1. Overhead Press
2. KB Arnold Press
3. Upright Row
4. TRX W Fly
Superset 4x10
5. Lateral Raise
6. Pike Press