The following is an introduction to the off-season training and diet of a bodybuilder.

The fitness plan is a seven-day cycle:

1. Chest and abdomen

2. Back, posterior deltoid, biceps femoris

3. Shoulders, trapezius muscles, calves

4. Rest

5. Biceps and triceps

6. Quadriceps, gluteus maximus, sartorius

7. Rest

*The training movements, number of groups, and times are not fixed all year round. I never have the same training courses, but they are all based on basic movements, supplemented by isolation movements. The training is basically based on heavy weight and high intensity.

​My off-season eating schedule

Get up 60 grams of protein powder

12:00 5 egg whites, 2 egg yolks, 800 grams of rice, 1 vegetable, 1 other home-cooked dishes

15:00 Before training, 10 grams of creatine and 101 copies of coenzyme Q

17:00 60 grams of protein powder, 60 grams of glucose, 1 each of vitamin C, vitamin E and vitamin B6

18:00 300 grams of rice, 1 portion of vegetables, 1 portion of other home-cooked dishes, 300 grams of cooked beef

21:30 300g cooked beef, 1 large steamed bun or 1 serving of cereal

00:30 101 servings of Coenzyme Q, 1 each of inosine, zinc, magnesium, Centrum, 5 glutamine, 5 egg whites, 1 egg yolk, 2 bananas

If insomnia occurs later, I will supplement 60 grams of protein powder at night.

​Remarks:

1. I get up around 11:00.

2. In addition to the above supplements, I will also supplement vitamin B12, folic acid, calcium tablets, Liuwei Dihuang Pills, digestive enzyme tablets, lactobacilli tablets, Jianweixiaoshi tablets, etc. according to my physical condition. When the National Bodybuilding Championships are 110 days away, I will train twice a day.

1. In the afternoon, chest and in the evening, abdomen

2. In the afternoon, back and posterior deltoid muscles. In the evening, biceps femoris

3. In the afternoon, shoulders and trapezius muscles; in the evening, calves

4. Rest

5. In the afternoon, biceps and triceps. In the evening, aerobic training for 45 minutes

6. In the afternoon, quadriceps, gluteus maximus, sartorius muscles

7. Aerobic training for 45 minutes

The training movements, number of groups, and times have increased compared with the non-season. The weight is reduced compared to the non-season, but it is still based on basic movements and supplemented by isolation movements. The training is basically based on light or medium weight and high intensity, and the number of times in each group is generally more than 10 times.