Microcycle 3 of Project Mass starts with a bang—a heavy leg workout engineered to help you build a foundation of strength on which you can add even more muscle size and definition. You've got four compound exercises on tap, to the tune of 4 sets of 5 reps each. Since you're working in a low rep range, heavy weight should be your number one priority. Push yourself to the limit, working toward a new 5-rep record.
Your calorie totals during this microcycle are very similar to Microcycle 2. Bump up your protein slightly, if desired, to ingest more muscle-building nutrients. After all, protein is critical for tissue growth and repair. You can do all the damage you want in the gym, but you just won't grow—or build strength over time—without an adequate protein intake.
Cycle 1, Microcycle 3 Nutrition
In Microcycle 3 of Cycle 1, a 180-pound male should ingest around 3,300 calories each day. Those calories should come from roughly 250 grams of protein, 400 grams of carbs, and 70 grams of fat.