I realize that my goal is still to lose fat, and I can change my plan when my strength basically reaches my goal. Then the lower limb training day was cancelled, and the training plan became: push/pull/rest/push/pull/rest/rest, push day: chest and shoulder movements, pull day: two vertical movements, two horizontal movements. Focus: Add 40 minutes of aerobic training after each strength training. At present, it is the fourth week, and the weight of bench press 1rm has dropped to 2 15 kg, and 185 kg can barely be lifted six times. Pull-ups can be pulled 7 times because they are lighter. I didn't control my diet much, and I gradually lost weight, but I have lost about 20 kg in these four weeks, from 2 10 kg to 190 kg. At dawn, the next stage plan: control diet (reduce the amount of food eaten per meal), resume lower limb training, insert hard pull on back training day, increase core muscles on chest and shoulder day, and keep aerobic.