Please note: This is Part 9 of a series of articles following Chad Byers' quest to gain 30 pounds of muscle in a year. To read/review Part 8 (where you will find links to the previous articles), please click here.
It has been 1 month since my last update. Since then I have lost 2 lbs. (current weight is 214 lbs.). 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.
I have continued eating a fourth meal on my strength training days in the morning between 5-7am. It is a smoothie with 2 handfuls of baby greens (spinach, kale, chard), 3 bananas, 2 cups of blueberries and 2 cups of rice milk.
Strength training days still consist of an upper body and lower body split, where I alternate between upper and lower body every other day. The days in between workouts are off.
I have been doing fasted conditioning workouts on the alternate days because I wanted to try out some new workouts for my gym, Beyond FIT. Although I increased my calories on these days, I have still lost 2 lbs. this month.
I am still taking 3 servings of Cell Block80 per day, including one pre-workout.
Total Body Kettlebell and Bodyweight Tension
(Watch the video posted above for clarification.)
4x10 3:3:3 (3 count tempo on eccentric phase, isometric hold at top/bottom and on concentric phase so that each rep takes 9 seconds to complete)
1. KB Deadlift
2a. Weighted Dips
2b. Weighted Pullup
3a. KB Push Press
3b. KB High Pull