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  • Chad Byers' Progress Update #5 by Chad Byers


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

    Progress Update 5
    It has been 1 month since my last update. Since then I have gained another 1 lb (210 lbs). I have been doing more conditioning this month and I feel that this may be the reason that my weight gain has plateaued. For the next three months until the end of April, I will cut out all conditioning and refocus my efforts on gaining.

    I have been using the same split routine for my strength training workouts, but I will change them up and by adding in some full body workouts beginning in February.

    As far as my diet, this month I am still Intermittent Fasting from my last meal to my first meal at noon the following day. Green juices and smoothies make up the majority of my meals. I will be experimenting with different foods, cycling of carbohydrates and calories, as well as timing of meals for February.

    Progress Date Weight

    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

    AMRAP x 7min/each station
    1a. Tire Push/Pull D/Bx2
    1b. PW: Rollout x15
    2a. Toe Taps x 80
    2b. TRX Pike x 10
    3a. Jump Rope x 80
    3b. Alt. Situp x 20
    4a. Rower x 250m
    4b. Rope:DB waves x 40
    Finish with 10min Steady State cardio (Jog or Rower)

    Chad Byers

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