John... the next phase isn't about preventing weight gain, not sure where you got that idea. OWL (phase 2) is a weight loss phase. BUT, as a young male who is not overweight (not at 14% BF... healthy for men 20-29 yo is 8 to 19%) you can safely and successfully "stay on just a normal healthy diet" and be fine. Chances are good that you haven't wrecked your metabolism. Focus on getting good lean protein for muscle growth/repair, tons of veggies... add in an ounce of nuts a day, reduced fat dairy like yogurt. Keep working out and TRY to limit your alcohol intake. You might gain a little in the beginning... sounds like you already did on break... but some of that will be from water when your body went back to glycosis. It's ok. Good luck... stay focused... and if you find your body can't handle the added carbs, you can always cut back again.
I am the master of my fate:
I am the captain of my soul.