🏋Mon–Wed: last hard lifts, volume down ~40%, keep weights heavy. Carbs lower (~150g), protein high, water HIGH (~4L).
🍚Thu–Fri: carbs back up (~250–300g clean carbs — rice, potato, fruit). Muscles fill out while the skin stays tight.
💧Sat–Sun: water tapers to normal-low, sodium normal, no new foods. 15-min pump (push-ups, lateral raises, curls) the morning of any beach day.
🚫All week: zero alcohol, zero flex meals. It's one week — you'll be holding a drink on the sand soon enough.