Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 17

Today calls for another workout designed to help you build a strong, solid set of legs. Kick the tires and hit your wheels with heavy weight!

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Microcycle 3 of Project Mass starts with a bang—a heavy leg workout engineered to help you build a foundation of strength on which you can add even more muscle size and definition. You've got four compound exercises on tap, to the tune of 4 sets of 5 reps each. Since you're working in a low rep range, heavy weight should be your number one priority. Push yourself to the limit, working toward a new 5-rep record.

Your calorie totals during this microcycle are very similar to Microcycle 2. Bump up your protein slightly, if desired, to ingest more muscle-building nutrients. After all, protein is critical for tissue growth and repair. You can do all the damage you want in the gym, but you just won't grow—or build strength over time—without an adequate protein intake.

Workout: Leg Strength
1

Barbell Squat

4 sets of 5 reps

2

Barbell Deadlift

4 sets of 5 reps

3

Leg Press

4 sets of 5 reps

4

Romanian Deadlift

4 sets of 5 reps

Cycle 1, Microcycle 3 Nutrition

In Microcycle 3 of Cycle 1, a 180-pound male should ingest around 3,300 calories each day. Those calories should come from roughly 250 grams of protein, 400 grams of carbs, and 70 grams of fat.

DAY 17 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


apple

apple 1


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slice


broccoli

broccoli 2 cups


grapes

grapes 1


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


sports drink

Sports drink 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


apple

apple 1


bedtime snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 3,175
Total Fat 71 g
Total Carbs 394 g
Protein 240 g

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