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Dymatize Project Mass Trainer: Cycle 2, Microcycle 4, Day 57

It's time for your second recovery microcycle of Project Mass. Dial back the volume, but keep your hard efforts and focus intact! You've got legs today.

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Congratulations on making it this far through Project Mass! You've done wonderfully so far, and I hope you've been seeing a lot of great gains. We're about halfway through, so you have more work to do, but right now it's time for another recovery microcycle.

You'll notice that the volume is dialed back for all the workouts this week. This will give your body a chance to recover so that it can rebound with even more strength and size in the coming weeks. Let's get it started with today's leg-strength workout.

Workout: Leg Strength

Barbell Full Squat

2 sets of 3 reps, rest 3 minutes between sets
Barbell Full Squat Barbell Full Squat


Sumo Deadlift

2 sets of 3 reps, rest 3 minutes between sets
Sumo Deadlift Sumo Deadlift


Leg Press

2 sets of 3 reps, rest 3 minutes between sets
Leg Press Leg Press


Romanian Deadlift

2 sets of 3 reps, rest 3 minutes between sets
Romanian Deadlift Romanian Deadlift

Cycle 2, Microcycle 4 Nutrition

It's the fourth microcycle of Cycle 2, a recovery microcycle, which means you're going to drop your calories a little bit to account for the lower training volume. For this microcycle, a 180-pound guy should aim for roughly 2,800 calories, 70 grams of fat, just over 300 grams of carbs, and over 230 grams of protein per day.

Day 57 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


apple 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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