You've finished with the first microcycle of Project Mass. Well done! Now, it's time to up the volume and dive into Microcycle 2. In this microcycle, you'll be doing more sets and more reps across your training sessions. The higher total volume will ensure that you continue building strength and size.
For a true challenge, see if you can use as much weight this week as you did last week. If you can, that means your sub-maximal strength is improving! Because of the extra volume, your total weight lifted for each workout should increase. Progressive increase is the ticket to gains.
Don't forget to stick as closely as you can to the meal plan I've provided. You're getting more calories this microcycle than you did in the last one because you're doing more work in the gym. So, if you've had to adjust the macro goals because of your weight and gender, be sure to insert some extra calories. Add a small amount of protein each day and a couple pieces of fruit—or other clean choice—for additional carbs.
Cycle 1, Microcycle 2 Nutrition
This week, you'll eat a little more than you did last week. If you're a man who weighs 180 pounds, try to eat about 3,000 overall calories, 235 grams of protein, 350 grams of carbs, and 70 grams of fat per day.