Dymatize Project Mass Trainer: Cycle 2, Microcycle 2, Day 44

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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In my lab, we've found that the best cardio to build and maintain muscle mass is high-intensity interval sprints. Have you ever seen the hamstrings and quads of an Olympic sprinter? Then you know exactly how that type of movement can actually boost your body's ability to increase mass.

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

Sprint invervals

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


meal 1
pork sausage

pork sausage 2 links


whole eggs 2

egg whites

egg whites 2


cheese 1 slice

dymatize 100


orange 1

Meal 2
chicken breast

chicken breast, skinless 5 oz


rolled oats 60 g


banana 1


granola 1 cup


nonfat greek yogurt 1 cup


honey 1 tbsp

Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3

ground turkey

lean ground turkey 4 oz


cheese shredded1/4 cup

Caramel corn rice cake poppers

Caramel corn rice cake poppers1 cup

Post-Workout Snack
dymatize 100

sports drink

sports drink

Meal 4

chicken breast, skinless 4 oz


broccoli 2 cups

brown rice

brown rice 1 1/2 cups


blueberries 1 cup

Daily Total
Calories 3,053
Total Fat 73 g
Total Carbs 357 g
Protein 242 g

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

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