In Phase 3, you'll be focusing on building muscle, which means pushing yourself to grind out every last set and rep—no cheating! During many of the workouts, you're going to devote time to achieving a 3- or 4-rep max on an individual exercise using pyramid sets.
The good news is that you only need to do cardio on the weekends during this phase! This will allow you the energy to keep lifting all week long.
Phase 3 Nutrition
In Phase 3, you'll be dropping your calories a little bit more. Your protein intake should remain the same, but you'll eat fewer calories from carbs and fats. For a complete calorie and macronutrient breakdown, revisit the Nutrition Overview page and watch the Phase 3 video.