Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 8

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Rest is an essential part of any muscle-building program. In order to grow, your body needs time to recover and rebuild from the tough workouts you put it through.

Rest is an especially important part of your weekly ritual if you’re a beginner or intermediate lifter. Your body may not be accustomed to working so hard so often, so you need to give it time to recuperate. Otherwise, you run the risk of overtraining or causing yourself injury.

I want you to perform at least one cardio workout per microcycle in Project Mass. As you go through the program, however, you may notice that your body feels stronger and more capable of doing extra work. When that happens, you can choose to add additional cardio to each microcycle.

If you’ve spent a few years in the gym and know how your body reacts to hard training, then you can be more aggressive in your cardio protocol.

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

DAY 8

• 12% fat ground beef
  

  4 oz

  
  


• Whole eggs
  

  3

  
  


• Cheddar cheese, shredded
  

  1/4 cup

  
  

• Chobani Simply 100 Greek yogurt
  

  2 yogurt cups

  
  

• Boneless pork loin chop
  

  4 oz

  
  


• Barbecue sauce
  

  2 tbsp

  
  


• Brown rice
  

  1-1/2 cups

  
  

• Dymatize ISO-100
  

  1 scoop

  
  


• Apple
  

  1 medium

  
  

• Chicken breast, skinless
  

  5 oz

  
  


• Rice cakes (buttered popcorn)
  

  5

  
  

• 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 2,709

Total Fat71 g

Total Carbs300 g

Protein225 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 1, Microcycle 1, Day 8