Dymatize Project Mass Trainer: Cycle 3, Microcycle 1, Day 68

Take a rest day today, or if you feel up to it, do a round of HIIT cardio. Make your choice by gauging how your body feels and remembering what your goals are!

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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


ground beef

12% fat ground beef 4 oz

whole eggs

whole eggs 3


cheddar cheese 1/4 cup


chobani greek yogurt 3 cups

Meal 2
boneless pork loin

boneless pork loin chop 4 oz

barbecue sauce

barbecue sauce 2 tbsp

brown rice

brown rice 1 1/2 cups


apple 1

dymatize 100

Meal 3: Pre-Workout

chicken breast skinless 5 oz


orange 1

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 150 g

Daily Total
Calories 2,947
Total Fat 71g
Total Carbs 340g
Protein 237g

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