The simplest way is to maintain the amount of exercise and further reduce the intake, or to maintain the intake and continue to increase the amount of exercise. However, I don't recommend it very much, because it is more difficult than before and will soon enter the bottleneck period. After entering the muscle gain stage, the weight will rebound quite quickly, but most of it is fat.
Trying to insert a cooking week for a period of time is simply to increase the daily calorie intake to the original level, and at the same time, the weight of retraining should be increased accordingly. During this period, the weight will increase slightly, which can be offset by increasing aerobic exercise appropriately. During this time, the body's hormone level will rise rapidly to the original level, and it can be equally effective when reducing fat again. The derailment week during this period is also a good relaxation for your own psychology, but it does not mean that you can eat and drink. Cheating week, cheating day and cheating meal are also a step that some professional bodybuilders will join regularly during the fat reduction stage.
If possible, it is suggested to climb over the wall and watch videos of bodybuilders from Chinese Americans, Europeans and Americans, Taiwan Province Province and Hongkong. These places have accumulated more fitness habits and knowledge than Chinese mainland.