Dymatize Project Mass Trainer: Cycle 3, Microcycle 2, Day 73

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Today, your training focus is on strength. Doing fewer reps means you should use a challenging weight—one that pushes you and leaves you fatigued. When squatting, remember the essential cues: neutral spine, chest up, butt back, and body tight. Try to keep your shins vertical, and push your knees out as you squat down. Intensity is also key. If you train slow, you’ll stay slow. Focus on speed and make that bar jump!

Cycle 3, Microcycle 2 Nutrition

In Microcycle 2 of Cycle 3, a 180-pound guy should eat nearly 3,300 calories, give or take 100-200, comprised of roughly 70 grams of fat, 380 grams of carbs, and 255 grams of protein per day.

DAY 73

• Pork Sausage
  2 pork sausage links


• Eggs
  2 whole eggs


• Egg Whites
  2 egg whites


• Cheese
  1 slice pepperjack cheese

• Dymatize ISO-100
  1 scoop


• Orange
  1 medium orange

• Chicken
  5 oz skinless chicken breast


• Oats
  60 g rolled oats


• Bananas
  1 medium banana

• Granola
  1/2 cup


• Greek Yogurt
  227 g plain non-fat Greek yogurt


• Honey
  2 tbsp


• Blackberries
  1 cup

• Ground Turkey
  4 oz


• Corn Tortilla
  3 white corn tortillas


• Cheese
  1/4 cup shredded mixed cheese


• Caramel Corn Rice Cake Poppers
  1 cup

• Dymatize ISO-100
  1.5 scoop


• Sports Drink
  1 drink

• Chicken
  4 oz skinless chicken breast


• Broccoli
  2 cups


• Brown Rice
  1 1/2 cups


• Blueberries
  148 g

Daily Total

Calories 3,113

Total Fat73 g

Total Carbs375 g

Protein242 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 3, Microcycle 2, Day 73