Dymatize Project Mass Trainer: Cycle 3, Microcycle 4, Day 92

New Exercise and Fitness Review

Back | Main | Next

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 92

• Pork sausage
  2 pork sausage links


• Eggs
  2 whole eggs


• Egg whites
  6 egg whites


• Cheese
  1 slice

• Dymatize ISO-100
  1 scoop


• Oranges
  2 medium oranges

• Chicken breast
  5 oz skinless chicken breast


• Rolled oats
  60 g rolled oats


• Banana
  1 medium banana

• Granola
  1 cup


• Greek ogurt
  227 g plain non-fat Greek yogurt


• Honey
  1 tbsp


• Apple
  1 medium apple

• Lean ground turkey
  4 oz


• White corn tortillas
  3 white corn tortillas


• Cheese
  1/4 cup shredded cheese


• Caramel Corn Rice Cake Poppers
  2 cups


• Banana
  1 medium banana

• Dymatize ISO-100
  1 scoop


• Sports drink
  1 drink

• Chicken breast
  7 oz skinless chicken breast


• Broccoli
  2 cups


• Brown rice
  1 1/2 cups


• Blueberries
  148 g

Daily Total

Calories 3,509

Total Fat73 g

Total Carbs448 g

Protein265 g

Back | Main | Next

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.

Bodybuilding.com Articles

Dymatize Project Mass Trainer: Cycle 3, Microcycle 4, Day 92