Dymatize Project Mass Trainer: Cycle 2, Microcycle 3, Day 54

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A strong, well-defined chest and a solid set of shoulders are integral parts of an aesthetic upper body. However, many guys tend to blow out their chests and then hit their shoulders with lackluster effort. Make sure you smash your shoulders with as much ferocity as you apply to your chest. Big, round shoulder caps are a telltale sign that you know what you’re doing in the gym.

Today calls for supersets, so check the technique page if you need a refresher. You should have this technique down cold, but a little review never hurts.

Project Mass Trainer
Watch The Video – 1:51

DAY 54

• Pork sausage
  

  2 links

  
  


• Whole eggs
  

  2

  
  


• Egg whites
  

  6

  
  


• Cheese
  

  1 slice

  
  

• Dymatize ISO-100
  

  1 scoop

  
  


• Oranges
  

  2 medium

  
  

• Chicken breast, skinless
  

  5 oz

  
  


• Oats, rolled
  

  60g

  
  


• Banana
  

  1 medium

  
  

• Granola
  

  1 cup

  
  


• Nonfat Greek yogurt
  

  227g

  
  


• Honey
  

  1 tbsp

  
  


• Apple
  

  1 medium

  
  

• Lean ground turkey
  

  4 oz

  
  


• White corn tortillas
  

  3

  
  


• Cheese, shredded
  

  1/4 cup

  
  


• Caramel corn rice poppers
  

  2 cups

  
  

• Dymatize ISO-100
  

  1 scoop

  
  


• Sports drink (Gatorade, Powerade)

• Chicken breast, skinless
  

  6 oz

  
  


• Broccoli
  

  2 cups

  
  


• Brown rice
  

  1-1/2 cups

  
  


• Blueberries
  

  1 cup

  
  

Daily Total

Calories 3,361

Total Fat73 g

Total Carbs418 g

Protein258 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 2, Microcycle 3, Day 54