Dymatize Project Mass Trainer: Cycle 2, Microcycle 1, Day 36

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.

I want you to perform at least one cardio workout per microcycle in Project Mass. As you go through the program, however, 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 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

Sprint invervals

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

Day 36 Meal Plan

ground beef

12% fat ground beef 4 oz

whole eggs

whole eggs 3


cheddar cheese 1/4 cup


chobani greek yogurt 2 cups

Meal 2
boneless pork loin

boneless pork loin 4 oz

barbecue sauce

barbecue sauce 2 tbsp

brown rice

brown rice 1 1/2 cups


banana 1

dymatize 100

fiber one

fiber one bar 1

Meal 3: Pre-Workout

chicken breast skinless 5 oz

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 1 cup

Daily Total
Calories 2,847
Total Fat 71 g
Total Carbs 315 g
Protein 237 g


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