Dymatize Project Mass Trainer: Cycle 3, Microcycle 6, Day 112

Congratulations! You've made it to the finish line of Project Mass. Celebrate with a final cardio session, or enjoy some well-deserved rest and plan your next move.

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On the last day of Project Mass, you can celebrate with some well-earned rest and recovery, or you can do a quick cardio workout. The choice is yours.

Whatever you choose to do today, however, shouldn't supersede your top priority: figuring out what's next in your fitness lifestyle. I've given you everything you need to keep growing. Now you know how to cycle your program, vary your workouts, and implement advanced training techniques. You can follow Project Mass again, or you can try to branch out on your own.

If you want, follow a different trainer here on Bodybuilding.com that aligns with your next set of fitness goals! The choices are nearly endless, and you have all the tools you'll ever need to build your best self.

If you haven't already, take a moment today to upload new photos to BodySpace. Show the world the progress you've made.

Fitness doesn't stop here, of course. Use what you've learned, and keep traveling on your journey to build a stronger, leaner, and more muscular body!

Optional: Cardio Workout

Sprint invervals

4-10 sets of 10-30 seconds work, 2-4 minutes rest
Running, Treadmill Running, Treadmill


Meal 1
ground beef

12% fat ground beef 4 oz

whole eggs

whole eggs 3


cheddar cheese 1/4 cup


chobani greek yogurt 3 cups

Meal 2
boneless pork loin

boneless pork loin chop 4 oz

barbecue sauce

barbecue sauce 2 tbsp

brown rice

brown rice 1 1/2 cups


apple 1

dymatize 100

Meal 3: Pre-Workout

chicken breast skinless 5 oz


orange 1

rice cakes

rice cakes 5

Post-Workout Snack
dymatize 100

sports drink

sports drink (gatorade or powerade)

Meal 4
turkey burger

turkey burger 1

whole wheat bun

whole wheat bun 1


sweet potato 1


blueberries 150 g

Daily Total
Calories 2947
Total Fat 71 g
Total Carbs 340 g
Protein 237 g

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