Tip: The article is suitable for reference for bodybuilders preparing for competitions, and bodybuilding enthusiasts can also learn from it.

1: Gradually reduce calorie intake/In these 10 days, you consume 10 calories per pound per day. The reason why the intake cannot be reduced is that you simply cannot lose that much fat in a week. Your goal is to significantly reduce calorie intake rather than significantly reduce muscle mass. Ten calories per pound already causes muscle to be broken down for energy. Before starting this plan, you should lower your calorie intake to 12 calories per pound

2: Increase your protein intake, then decrease it/To achieve ultimate muscle definition, protein intake is extremely important. You will consume 1.5g of protein per pound of body weight in the first 7 days, which accounts for almost 2/3 of your calorie intake. Eat 0.5g of protein per pound for the next 3 days. Why consume so much protein? Extra protein can promote fat burning and reduce muscle loss. The best sources of protein are white fish, lean beef, chicken, turkey and salmon. It is best not to consume liquid proteins such as protein powder and egg whites during this time as they digest too quickly. At the same time, it is best not to take milk to prevent excess water from being stored in the body.

3: Control carbs/The most critical skill before a game is to control carbon and flush out carbs. In the first 5 days, consume 0.5g of carbs per pound of body weight every day, and on the sixth day, consume 0.25g of carbs per pound of body weight. On day 7, eat 0 carbs but you can eat some fresh vegetables. Increase your carbohydrate intake in the last three days to 2.5g of carbohydrates per pound of body weight. Carbs will retain water so don’t eat vegetables for the last 3 days. Divide your total daily carbohydrate intake into 8-9 meals.

The most painful phase of this plan is the first 7 days. The goal of these 7 days is to gradually reduce carbohydrate intake to deplete glycogen stores in the body - this will cause fat to be burned rapidly. After 7 days, you will look very thin. The key step is completed. . After 3 days you will eat lots of complex carbohydrates like rice, potatoes, yams and oats to fill your muscles. This will increase your glycogen stores and flush water into the muscle cells, your muscles will gradually expand, and eventually, you will reach an unbeatable limit!

4: Reduce fat intake/intake 0.25g of fat per pound of body weight per day. Cutting back on fat can make you feel bad because fat helps produce "happy" hormones and increases feelings of contentment. You can also do it more perfectly: reduce your fat intake to 0 in the first 7 days, but let me remind you, that will make you feel very, very bad!

5: Salt = expansion/sodium will cause your body to expand and retain water under the skin, so controlling salt intake is very important for muscle definition. Try to reduce your salt intake for the first 6 days. For example, stop eating liquid egg whites and protein powders, which contain a lot of sodium. Completely stop taking in salt for the last 4 days. Sodium has a significant impact on the fluid balance in the body. Stopping taking in sodium can force the water outside the muscle cells to flow into the muscle cells, making the muscles fuller and clearer.

6: Drinking excessive amounts of water and then draining/controlling your water intake will cause significant changes in your body shape. The first step is to drink excessive amounts of water. In the first 8 days, drink 2L more water than usual every day. If you usually drink 3L of water a day, then you need to drink 5L of water every day in these 8 days. On the 9th day, you need to drink half the water than the previous days, and the water intake on the last day should not exceed 1L. Many athletes don't drink any water at all. This is a bit extreme and I don't recommend it. Why do we do this?

The amount of water consumed determines the amount of water discharged by the body. When you drink too much water, your body flushes it out. By drinking lots of water over a long period of time, you can "trick" your body! When you reduce your water intake, your body will also excrete more water, and ultimately your muscles will look more perfect!

7: Don’t mess with your training plan/Many people are wrong about this! In the first 6 days, you should carry out the same training plan as before implementing this plan. There is no need to change the training weight or aerobic method. If you must make some changes, reduce your rest time between sets or add 20 minutes of aerobic training. In the last 3 days you have to stop training and just practice your styling, this is a mandatory order! Stop training! Why stop training in the last 3 days?

Your initial goal is to deplete your glycogen stores, and your ultimate goal is to refill them. If you are still training in the last 3 days, you will not be able to fill up your glycogen stores and perform at your best. If you stop training during the final carb-flushing period, your glycogen stores can reach their limit. Training of any kind will deplete your glycogen stores.

8: Rest/As the final day gets closer, your body will become more and more tired, and the cortisol content in your body will also increase, which will cause you to lose muscle and store water in the middle of the body. The best way to avoid this problem is to rest. Get at least 8 hours of rest every night, longer sleep is better. If you can also take a nap during the day, that would be perfect!

9: Massage/Good massage can help you reduce fatigue from training and diet control. Relaxing your body allows you to better complete your training and diet tasks.

10: Tan your skin/This is the simplest task. Bronze skin will make you look better under the light and your muscles will be more visible! You should start this task one month in advance, every day. Gradually increase the sun exposure time every week. If you only stay in the sun for 10 days, you will look like a burnt suckling pig. Sunbathe for 5 minutes every other day in the first week, 10 minutes in the second week, 15 minutes in the third week, and 20 minutes in the fourth week.