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Home › Training › Find A Plan › Project Mass › Cycle 1 Microcycle 1

FIND A PLAN COMMUNITY ACTIVIT

by Jacob Wilson, PhD, CSCS helmandollar
30 DAY BEGINNER Mar 09, 2015 friends with
mschneider2

KRIS GETHIN 12 WEEK xttyzj

If you need a rest day, take it! You have a long road ahead of you. Don't kill bodyfat
LIVEFIT yourself in order to brag to your friends about your work ethic. Listen to your 6.8%
118 days
body.
BILL PHILLIPS BACK TO FIT elfaraondeny
tracked the w
Rodney Razo
SHORTCUT-TO-SIZE QUICK NAVIGATION Jump Directly To A Page In The Trainer chest/back

SHORTCUT-TO-SHRED View

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AMP
In my lab, we've found that the best cardio to build and maintain muscle mass is high-
REWIRED 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
PROJECT MASS ability to increase mass.
Series Main Page 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 one more chance after the next three lifting days.
Training Overview
If you're completely spent from the last three days of heavy training, take the day off. Allow
Nutrition Overview 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
Supplement Overview
more work. When you start to feel more conditioned, you can up the intensity of your
Advanced Techniques weekly cardio session or knock out two sessions per week.
Overview
If you choose to take a rest day, you don't need to include the post-workout meal in your
Cycle 1 Microcycle 1 nutrition plan.

Cycle 1 Microcycle 2 Optional: Cardio Workout

Cycle 1 Microcycle 3 Sprint Intervals

4-10 sets of 10-30 seconds work, 2-4 minutes rest
Cycle 1 Microcycle 4

Cycle 2 Microcycle 1  Printable Page    PDF Document  

Cycle 2 Microcycle 2
DAY 4 MEAL PLAN
Cycle 2 Microcycle 3
Meal 1
Cycle 2 Microcycle 4
Whole eggs
Cycle 3 Microcycle 1 4

Cycle 3 Microcycle 2
Egg whites
Cycle 3 Microcycle 3 2

Cycle 3 Microcycle 4

Cycle 3 Microcycle 5 Cheese

1 slice
Cycle 3 Microcycle 6

Avocado
JAMIE EASON POST- 1 medium
PREGNANCY

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3/4/2015 Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 4 ­ Bodybuilding.com

LEAN BODY TRAINER Peppers, and onions, chopped

1/2 cup
JAY CUTLER

ARNOLD'S BLUEPRINT Snack

ARNOLD'S BLUEPRINT TO Nonfat vanilla Greek yogurt

CUT STORE TRAINING 1ARTICLES
cup & VIDEOS COMMUNITY Search
30 DAYS OUT
Dymatize ISO-100
KRIS GETHIN MUSCLE 1/2 scoop
BUILDING

BIG MAN ON CAMPUS Coconut butter

1 tbsp
GET SWOLE

MFT28 Meal 2

ELITE BODY TRAINER Ciabatta roll

1
BUILT BY SCIENCE

BIZZY DIET TRAINER Turkey breast

4 oz
CLUTCH CUT

DTP TRAINER Cheese

2 slices
7 DAY BEGINNER TRAINER

Y3T TRAINER Broccoli

2 cups
BLOOD AND GUTS TRAINER

NFL COMBINE TRAINER Post-Workout Snack

POWER BODYBUILDING Dymatize ISO-100

1 scoop
HELLRAISER TRAINING

365 CIRCUIT TRAINER Fiber One bar

1
JNLS ON THE GO TRAINER
Rice cake (Caramel)
1

Meal 3: Pre-Workout

Nonfat vanilla Greek yogurt

1 cup

Dymatize ISO-100
1/2 scoop

Coconut butter
1 tbsp

Post-Workout Snack

Dymatize ISO-100
1 scoop

Fiber One bar

1

Meal 4

Chicken breast, skinless

4 oz

Broccoli
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3/4/2015 Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 4 ­ Bodybuilding.com
Broccoli
2 cups

Brown rice
1 cup

DAILY TOTAL
Calories 2,651
Total Fat 71 g
Total Carbs 268 g
Protein 235 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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3/4/2015 Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 4 ­ Bodybuilding.com

Urfi
So far so good. Tomorrow I have this but **** I can already feel Body Stats
the fat coming off from this because if im going all out for 30 ht: 6'2"
seconds and then resting 3 min then I must be going all out!!!!!!! wt: 171 lbs
bf: 9.0%
Nov 12, 2014 6:02pm | report
Rep Power: 0
 

samerym
Good luck to you, but you can't actually FEEL fat coming Body Stats
off. ht: 5'8"
wt: 182.6 lbs
Nov 14, 2014 5:12am | report bf: 6.4%

Rep Power: 0

chef525
Rest..? Body Stats
I nearly died doing the 4(sets) sprints. ht: 5'8"
wt: 172.2 lbs
Nov 16, 2014 7:21am | report bf: 8.5%

Rep Power: 0  

iJimit
2-4 mins rest? Does it mean slow jogging or complete halt? Body Stats
ht: 5'8"
Nov 19, 2014 6:22am | report wt: 155.43 lbs
  bf: 10.5%

Rep Power: 0

James2015
I recommend walking around before the next sprint in Body Stats
order to stay loose. ht: 5'11"
wt: 205.5 lbs
Nov 28, 2014 9:09am | report bf: 9.0%

Rep Power: 0

NO09
The post workout snack is listed before the pre workout haha Body Stats
EDIT: I see now that the post work out is actually listed twice. ht: 5'9"
wt: 157 lbs
Dec 3, 2014 8:32pm | report bf: 11.0%

Rep Power: 0  

gantos33
couldn't flex my calves after the 4th set Body Stats
ht: 5'8"
Jan 28, 2015 9:52am | report wt: 179.02 lbs
  bf: 14.0%

Rep Power: 0

nobouncecap
Two post work out meals? Body Stats
ht: 6'4"
Mar 12, 2015 10:17am | report wt: 210 lbs
  bf: 7.5%

Rep Power: 0

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