Dymatize Project Mass Trainer: Cycle 2, Microcycle 4, Day 60

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
1

Sprint invervals

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

Day 60 Meal Plan

breakfast
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
yogurt

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


snack
apple

apple 1


dymatize 100

Meal 3: Pre-Workout
chicken

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


xxx

sweet potato 1


blueberries

blueberries 1 cup



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

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