I know what you're thinking: why should I do cardio when I'm trying to build mass? It might seem confusing and it may go against the usual grain, but for DTP, cardio is important.
Cardio enhances cardiovascular capacity in order to help you recover between sets, it improves your overall blood flow, it helps remove lactate more efficiently and it can help prevent excess calories from being stored as fat.
Come into your cardio sessions ready to do work! Don't worry, I'm not asking you to run for miles and miles; I'm asking you do 20 minutes of high-intensity training.
You have four choices for cardio workouts, but don't just focus on one type of cardio. Make sure you are doing a different option each day.
Cardio Day Options
Option 2: Elliptical
Option 3: Treadmill
Power walk for 3 minutes and then job 1 minute
Option 4: Swimming
Breast StrokeSwim 4 minutes or Swim 1 minute slow
Cardio Day Must-Knows
Do 10 minutes of stretching after every cardio session. Jumping from the elliptical directly into your car may make recovery more difficult. Stretching helps your muscles feel less tense, tight and more ready for full ranges of motion.
Try to have a bath on a daily basis. If not, try to access a Jacuzzi at least 3 times per week for a total of 15 minutes. You need to give your muscles some TLC after working them so hard during the day.
Around your cardio sessions, don't take your pre- and post-workout protein supplements. You won't need the calories. That's the only alteration you'll make to your nutrition during cardio days.