Dymatize Project Mass Trainer: Cycle 3, Microcycle 4, Day 91

New Exercise and Fitness Review

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You’ve been doing pull-ups at least once per week for the last 11 weeks, so you should feel much more comfortable doing them in this pull-strength session. If they’re getting too easy, don’t hesitate to put on a weight belt or hold a dumbbell between your feet.

To make pull-ups more difficult, you can also slow down your descent or make your pull last at least 3 seconds. Anything you can do to make the rep longer, and thus increase your time under tension, will boost the intensity of the exercise!

DAY 91

• Whole eggs
  4 whole eggs


• Egg whites
  2 egg whites


• Cheese
  1 slice


• 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


• Sports drink
  1 drink

• Chicken breast
  5 oz


• Brown rice
  1 cup


• Broccoli
  2 cups


• Apple
  1 medium apple

• Greek yogurt
  1.5 cups non-fat vanilla Greek yogurt


• Dymatize ISO-100
  1 scoop


• Banana
  1 medium banana

Daily Total

Calories 3,471

Total Fat71 g

Total Carbs437 g

Protein271 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 4, Day 91