Dymatize Project Mass: Supplements Overview
Get Dr. Jake Wilson’s Full Program Project Mass is a cutting-edge training, nutrition, and supplement program designed to help you build maximum size. This is how you grow.
In the Project Mass training overview, I talked about how training impacts overall skeletal muscle mass and strength. But in my lab, we don’t just study training. We study the interaction between training, nutrition, and supplementation, pinpointing how the three come together to form a new you.
Nutrition plays an absolutely essential role in Project Mass. In fact, countless labs have shown that a lack of nutrients will impair both your recovery and your ability to “supercompensate” (gain muscle). Ultimately, without proper nutrition, you’re not going to be successful in any program, but especially this one. With the brutal training you’ll be undertaking during the strategic overreach weeks, you’ll need quality calories, and plenty of them.
But the goal of the Project Mass nutrition program is to do more than just give you the calories you need. It also aims to utilize the latest research in performance nutrition—from our lab and others.
By taking in nutrients at the ideal time, and in ideal combinations, you maximize your body’s ability to utilize those nutrients to build muscle.
PROJECT MASS 4 KEYS FOR A LEAN BULK
A lot of people decide to add mass and they say, “You know what? I’m going to eat whatever I want. I can always lean out later!” The goal of the nutrition plan for Project Mass, on the other hand, is to help you gain mass with as little extra fat gain as possible. This is what you’d usually call a “clean bulk,” but we’re calling it a “lean bulk.” Follow it, and you can expect slow and steady—but consistent—gains for the next 14 weeks.
We’ve incorporated a number of cutting-edge nutrition techniques in Project Mass that may be familiar to you if you’ve read my Bodybuilding.com column, Ask the Muscle Prof, or watched the nutrition episode of Mass Class or my Expert Panel interview. They include:
CARB-TO-FIBER RATIO OF 5:1 OR LESS
People talk about complex carbohydrates and simple carbohydrates, but in my opinion, those categories can get too tricky in application. Luckily, there’s a way to make the same principles far easier to digest, so to speak. Instead of thinking of “complex,” just focus on the amount of fiber your carb sources contain relative to their total carb content.
Say you’ve got a piece of bread that contains 20 grams of carbs and 2 grams of fiber. That’s a 10-to-1 ratio. That’s pretty steep, which means it’ll spike your blood sugar and then send it crashing down.
Compare that to another piece of bread that has 25 g of carbs and 5 g of fiber. That’s a 5-to-1 ratio, which is the line we use to determine acceptable carb sources in this program. It’s OK to have more fiber than that ratio, but not less.