Dymatize Project Mass Trainer: Cycle 1, Microcycle 4, Day 28

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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Congratulations on knocking down another three hard training days! I want you to do at least one day of cardio per microcycle during Project Mass, but that doesn't have to be today. You'll have another chance after the next three lifting days.

If you're completely spent from the last three days of heavy training, take the day off. Allow your body to recover from the work, and repair for tomorrow. This trainer is not easy, so you'll have to learn how to listen to your body. As you get stronger, you'll be able to handle more work. When you start to feel more conditioned, you can up the intensity of your weekly cardio session or knock out two sessions per week.

If you choose to take a rest day, you don't need to include the post-workout meal in your nutrition plan.

Optional: Cardio Workout
1

Sprint invervals

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

DAY 28 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 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

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 268 g
Protein 235 g

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