6:00 Get up and run for about 20 minutes, then come back to practice abdominal muscles and calves, or the lower part of the latissimus dorsi and erector spinae. The movements for training the abdominal muscles are: sit-ups and hanging side leg raises; the movements for training the calves are: standing calf raises and riding calf raises; the movements for training the lower part of the latissimus dorsi and erector spinae are: goat push-ups. and deadlift. Attention everyone: Teacher Wang once said that the end of the bodybuilding competition is to look at the muscles at the back of the body, especially the lower part of the latissimus dorsi, erector spinae, biceps femoris and calves, so Teacher Wang has always insisted on these muscles. of exercise.

7:00 8 egg whites, 2 bamboo leaf rice dumplings.

7:30~9:00 Go back to sleep.

10:00~11:00 Formal training.

11:30 Drink about 50 grams of whey protein, plus 8 egg proteins, 3 branched chain amino acids, 4 grams of glutamine and 2 bananas.

12:30 Formal lunch: 2 flat bowls of rice, 6 egg whites, chicken breast (or beef, fish), vegetables (tomatoes, cucumbers, celery, lettuce, etc.)

​Take a lunch break of about 1 hour around 13:30

Dinner around 17:00: 1 flat bowl of rice, 6 egg whites (or chicken breast, shrimp, fish); vegetables (tomatoes, cucumbers, celery, lettuce, etc.)

19:00~20:00 Formal training, drink some coffee before training.

20:45 Drink about 50 grams of whey protein, plus 10 egg proteins, 3 branched chain amino acids, 4 grams of glutamine and 2 bananas.

21:30 Rest.