Dymatize Project Mass Trainer: Cycle 2, Microcycle 3, Day 50

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As you’re doing weighted dips during today’s push workout, remember to lean forward a little bit and engage your chest. Dips are not a triceps-only exercise. It’s also important that you don’t sacrifice reps for extra weight. If you’re struggling to get 2-3 reps with 50 extra pounds on your belt, then you need to lighten the load. Belt up with just enough weight to squeeze out 5 clean reps on every set.

Get focused, follow the program, get under the bar, and you’ll see great results!

DAY 50

• 12% fat ground beef
  

  4 oz

  
  


• Whole eggs
  

  3

  
  


• Cheddar cheese, shredded
  

  1/4 cup

  
  

• Nonfat Greek yogurt (Chobani Simply 100)
  

  2 cups

  
  


• Orange juice
  

  1 glass

  
  

• Boneless pork loin chop
  

  4 oz

  
  


• Barbecue sauce
  

  2 tbsp

  
  


• Brown rice
  

  1-1/2 cups

  
  


• Banana
  

  1 medium

  
  

• Dymatize ISO-100
  

  2 scoops

  
  


• Apple
  

  1 medium

  
  


• Fiber One bar
  

  1

  
  

• Chicken breast, skinless
  

  5 oz

  
  


• Rice cakes (buttered popcorn)
  

  5

  
  


• High-fiber oatmeal
  

  1/2 cup

  
  

• Dymatize ISO-100
  

  1 scoop

  
  


• Sports drink (Gatorade, Powerade)

• Turkey burger
  

  1

  
  


• Whole-wheat hamburger bun
  

  1

  
  


• Sweet potato
  

  1 medium

  
  


• Blueberries
  

  1 cup

  
  

Daily Total

Calories 3,392

Total Fat76 g

Total Carbs417 g

Protein261 g

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About The Author

Jacob Wilson, Ph.D., CSCS

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.

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Dymatize Project Mass Trainer: Cycle 2, Microcycle 3, Day 50