Dymatize Project Mass Trainer: Cycle 1, Microcycle 3, Day 20

If you need a rest day, take it! You have a long road ahead of you. Don't kill yourself in order to brag to your friends about your work ethic. Listen to your body.

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Rest is an essential part of any muscle-building program. In order to grow, your body needs time to recover and rebuild from the tough workouts you put it through.

Rest is an especially important part of your weekly ritual if you're a beginner or intermediate lifter. Your body may not be accustomed to working so hard so often, so you need to give it time to recuperate. Otherwise, you run the risk of overtraining or causing yourself injury.

As you go through the Project Mass trainer, you may notice that your body feels stronger and more capable of doing extra work. When that happens, you can choose to add additional cardio workouts to each microcycle.

If you've spent a few years in the gym and know how your body reacts to hard training, then you can be more aggressive in your cardio protocol.

No matter your level, though, be sure to listen to your body. Bodybuilding isn't a sprint, it's a marathon. There's no point to killing yourself for a few months just to lose all of your gains during a month of recovery.

Optional: Cardio Workout
1

Sprint invervals

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

DAY 20 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 cup


snack
dymatize

fiber one bar

fiber one bar 1


rice cakes

Caramel rice cakes 4


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


sports drink

sports drink 1 drink


fiber one bar

fiber one bar 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
project mass stack
An Advanced Stack Designed To Enhance Workout Performance And Muscle Recovery!Go Now!

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