Dymatize Project Mass Trainer: Cycle 3, Microcycle 2, Day 80

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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.

• Sprint Intervals
  4-10 sets of 10-30 seconds work, 2-4 minutes rest

DAY 80

• Eggs
  4 whole eggs


• Egg Whites
  2 egg whites


• Cheese
  1 slice American cheese


• Avocado
  1 medium avocado


• Chopped Peppers and Onions
  1/2 cup

• Greek Yogurt
  1 cup non-fat vanilla Greek Yogurt


• Dymatize ISO-100
  1/2 scoop


• Coconut Butter
  1 tbsp


• Apple
  1 medium apple

• Ciabatta Roll
  1 roll


• Turkey Breast
  4 oz


• Cheese
  2 slices


• Broccoli
  2 cups


• Grapes
  150 g

• Dymatize Amino Pro
  1 scoop


• Fiber One Bar
  1 bar


• Rice Cake
  4 caramel rice cakes

• Greek Yogurt
  1 cup non-fat vanilla Greek yogurt


• Dymatize ISO-100
  1/2 scoop


• Coconut Butter
  1 tbsp

• Dymatize ISO-100
  1 scoop


• Fiber One Bar
  1 bar

• Chicken
  4 oz


• Brown Rice
  1 cup


• Broccoli
  2 cups


• Sweet Potato
  1 medium sweet potato


• Skim Milk
  1 cup

• Greek Yogurt
  1 cup vanilla Greek yogurt


• Dymatize ISO-100
  1/2 scoop

Daily Total

Calories 3,163

Total Fat71 g

Total Carbs380 g

Protein252 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 80