Dymatize Project Mass Trainer: Cycle 1, Microcycle 4, Day 25

You just powered through eight grueling days of strength and hypertrophy shock workouts. Today is all about building strong legs, but it's time to lower the volume and focus on recovery.

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Welcome to your first recovery microcycle of Project Mass! Congratulations on pushing and pulling your way through the first three microcycles. If you're feeling sore and depleted, you're in for a treat, because Microcycle 4 is all about active recovery.

Over the last three microcycles, your workouts have gradually increased in difficulty and volume. Your body has been through a "strategic overreach," as discussed in the training overview. This microcycle is about recovering from that hard work to create a powerful rebound effect that will push you beyond your previous strength and size limits.

Although the workouts in this microcycle include less overall volume, you don't need to completely back off your efforts. Lift with focus and drive. The lower overall volume—which equates to less total work—will help you set the stage for future gains in size and strength.

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
3 minutes rest between sets

Cycle 1, Microcycle 4 Nutrition

In this microcycle, you'll eat a little less than you have been over the past few weeks. Because you're not training as intensely, you won't need as much fuel. Of course, you shouldn't completely shun the eating habits you've been working hard to develop. Continue programming your metabolism with the right nutrients, and nutrient pairs, at the appropriate times. Consult the sample meal plan for even more detail on this.

You don't need to make massive adjustments to your calorie intake, either. I suggest dropping a small amount of carbs from your meal plan while keeping your protein and fat intake relatively steady. For example, a 180-pound guy should go for 2,700 overall calories, comprised of over 225 grams of protein, less than 300 grams of carbs, and roughly 70 grams of fat per day.

DAY 25 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 slices


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

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 71 g
Total Carbs 269 g
Protein 235 g

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