Please note: This is Part IV of a series of articles following Chad Byers' quest to gain 30 pounds of muscle in a year. To read/review Part III (where you will find links to the previous articles), please click here.
It has been one month since my last update, and since then I have gained another 4 pounds (currently at 206 pounds). My diet has remained 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.
I am still eating three meals per day within an 8 hour feeding window. On my conditioning days, my first meal is green, consisting of fresh green vegetable juice (chard, kale, collards, parsley and celery), broccoli, and a salad. My last two meals on conditioning days are big fruit smoothies (3 cups of rice milk, 6 bananas, 2 cups of blueberries and 2 cups of pineapple). I am still adding protein powder to my smoothies to increase my daily total to around 250 grams. My total calorie intake 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 calorie intake on strength training days is 5500.
This month I have continued to train using this split routine.
Day 1: Legs (High Rep 8-12)
Day 2: Conditioning
Day 3: Back/Biceps
Day 4: Conditioning
Day 5: Legs (Low Rep 5-6)
Day 6: Conditioning
Day 7: Chest/Shoulders/Triceps
You can watch me do my Legs workout in the video above
12-10-8-6 (increase weight for each set)
2. Split Squat
3. Front Squat
4. Ball Leg Curl
5. KB RDL
You will also see me make thisThanksgiving Lentil & Sweet Potato Shepherd's Pie (great for any time of the year!) in the above video. Here is the recipe:
- 2 medium sweet potatoes
- 1/2 cup diced onions
- 1/2 cup diced celery
- 1/2 cup diced carrots
- 4-1/2 cups prepared lentils
- 2 15 oz. cans diced tomatoes
- 1 tablespoon basil + more for garnish
- 1/2 cup chopped spinach
Peel and chop the sweet potatoes into small chunks and let them boil for at least 15-20 minutes. Mash and save to use as topping.
Chop the carrots, onion, and celery into small chunks or use frozen veggies. Add this to a large skillet over medium heat with a tablespoon of water and allow them to soften.
Once the veggies are softened, add the prepared lentils and cans of diced tomatoes (but do not drain them) and add these along with a tablespoon of chopped (or dried) basil leaves, a handful of chopped spinach, and a splash of soy sauce. Let this filling simmer for 10-15 minutes.
Add the lentil filling to a 9 x 13 pan and top with a the layer of mashed sweet potatoes. Bake in the oven for about 20 minutes until the topping becomes slightly browned.
Protein: 70 g
Carbs: 190 g
Fat: 0 g