Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 1

Are you ready to learn what it takes in order to make constant gains? Day 1 of Project Mass will show you what growth is all about. Let's build big legs!

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Welcome to your first day of Project Mass. If you haven't already, make sure to watch the training, nutrition, and program overview videos before you hit the gym. Each video contains essential information that you'll need in order to be successful in this program.

Throughout Project Mass, you'll be doing three days of strength work and three days of hypertrophy work per week. However, the intensity and volume of the workouts increase in the second and third microcycle of each cycle, and then taper down in the fourth microcycle. So, it's important that you pay attention to the sets, reps, and rest periods prescribed in each workout!

If you'd like a little more info on the structure of Project Mass and how the overall program works, check out this quick video before diving into the workout below:

Project Mass Introduction
Watch The Video - 4:11


Today's workout will test the strength of your legs. The rep scheme is low because I want you to use heavy weight for each lift. You're not going to use your 3-rep max for each set, but you're still going to select a weight that is very challenging.

The point of this program is to add size and strength to your muscles, so give them a reason to grow.

Workout: Leg Strength
1

Barbell Squat

4 sets of 3 reps

2

Barbell Deadlift

4 sets of 3 reps

3

Leg Press

4 sets of 3 reps

4

Romanian Deadlift

4 sets of 3 reps

Cycle 1, Microcycle 1 Nutrition

I based the Project Mass nutrition plan on the needs of a 180-pound male. That means you may need to add or subtract calories depending on your weight and sex. If you do have to lower or increase calories, do so proportionately. So, if you're a 120-pound female, you'll decrease your calories by 33 percent. Don't forget that we're trying to put on muscle without a lot of fat gain, so you won't be eating whatever you want.

On lower-volume days, you'll need fewer calories than you will on higher-volume days. Be sure you're giving your body enough fuel to perform the workouts, but you're not giving it extra calories it can't use.

If you're a 180-pound male, your macro goal for the next eight days is to consume approximately 2,700 calories, 70 grams of fat, 300 grams of carbs, and 225 grams of protein each day. For more information on how to customize this nutrition plan according to your personal needs, check out the nutrition overview page.

DAY 1 MEAL PLAN

meal 1
whole eggs

whole eggs 4


egg-whites

egg whites 2


cheese

cheese 1 slice


avocado

avocado 1 medium


onion

peppers and onions, chopped 1/2 cup


snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoops


coconut

coconut butter 1 tbsp


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slice


broccoli

broccoli 2 cups


snack
dymatize

fiber one bar

fiber one bar 1


rice cakes

rice cakes 2


meal 3: pre-workout
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop


coconut

coconut butter 1 tbsp


post-workout
dymatize iso-100

dymatize iso-100 1/2 scoop


fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


bedtime snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 2,651
Total Fat 71g
Total Carbs 268g
Protein 235g

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