[Allison]

Go back to the original meal plan. Don’t reduce your feeding “because” you are washed out.
Probably a little water and inflammation, potentially also a digestive system a little inflammed; maybe you ate foods your were not used to anymore.
Just go back to routine you had.
It’s a story of 1 week
You would have less water if it was just one meal, but the fact it was several meals, it’s just more impressive and the weight gain is fakely significant
I would advise you to do one free meal and not severals to avoid that next time
Cause as I can see; mentally it affects you, so easier is one free per week

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[Allison]

I would advise you to place it the way you like it better for your squat, if you experienced both there is probably one suiting u better

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[Allison]

Same as Louis,
5 degrees always felt more comfy for my biomechanics

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[Allison]

Hello guys
Today same routine as usual
Glutes workout today
Followed by 30min cardio
And 9k steps total.
Today a lot of administrative things to deal for the house moving
Xx

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[Allison]

I would keep same and add more carbs also

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[Allison]

Hello everyone
Today same routine stretching vacuum mobility sauna and cold shower
And this am it’s house cleaning until 1pm
Then cardio at the gym
Then administrative things to do for the house moving
And total 9k steps today.
Xx

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[Allison]

And my paprika 😂 my paprika always with me 😂
Visualise each day like if you wanted to survive into A wild forest IMO
That’s how you gonna nail it

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[Allison]

In fact you have to leave home with all your meals with the ice packs and your water bottle.
Even if you “know” your day schedule, if you schedule is subject to change, at least everything is settled perfect.
And veggies super easy, salad, spinach leaves, don’t need to cook
Or you can also batch cooking veggies : zucchinis lasts longer than broccoli imo
And ofc keep some fats with you ; when I have my meal box I put some olive oil in a travel shampoo bottle 😂 with a spray and the bottle is in my meal bag, as well as my food scale, my salt (also in a travel shampoo bottle)

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[Allison]

Hello mate, the fact you have a variable schedule is harder but it’s not something unpredictable.

Step 1 : find ONE DAY into your week on which you have 1/2h to batch cooking ; this means prep all your carbs/proteins in big quantities for it to last the all week.

Then it will take you 5min max to dispatch the evening into tupperwares for tomorrow.

All cooked food can last approx 5/6 days into the fridge so that’s perfect.

You need to invest into meal bag with freezing packs and you are ready to go!

The problem you had here is that you were thinking you had to cook for every meal/or eat outside everyday because you are outside; you can’t depend of the outside world for your routine.

If you know that the day after you have to leave home early after your dog walk, just prepare in advance your shaker with powders (isolate, cor) and drink it while you take your dog out. Super easy.

Step 2 : find a big water bottle of 3L and bring it with you everywhere everytime. Know that you will need to drink two of them per day approx. when you are coaching people this bottle has to stay with you and drink when the client is making his/her rest time.

Step 3 : for your busy schedule; I wouldn’t do steps + cardio, I would choose the easiest of the two output for your routine !

Or steps or cardio.

Steps takes longer time per day but they are easier to place.

Cardio takes shorter time per day but is harder to place cause you need a defined moment to do it.

So choose which one you place easier and that you can do with consistency.

Step 4 : sleep.

Sleep is the harder to correct cause you depend on your schedule for this. So I would suggest you correct the three first steps FIRST, and once you succeed those, find a way to always sleep 7/8h per night

Hi Allison, these are really useful tips.

What food do you recommend that can keep well even for 5/6 days in the fridge?

I will try to implement all the advice you have given me in the best possible way

[/quote]
Chicken, 5/6 days easy
Rice, perfect also for 5/6 days
White potatoes also
On the 7th day you can redo the all week

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[Allison]

Hello guys
Super big day ahead
Routine this morning early
Then voting for me and my mom
Then full day of work on my online posing lessons, in between trying to hit my 9k steps before tonight, and tonight 30min cardio at the gym, and after we need to clean up the clean clothes and tidy up the dressing room with my husband
Xx

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[Allison]

The fact that you realized what we were already telling you since months, with a video of AJ is finally a good sign!
You have to respect your body for it to lead you where you want !
If we could add muscle while staying super lean, trust me we would all do this.
But we can’t. Cause it’s not possible.

Being a body BUILDER is spending more time in building mate.
We EVENTUALLY get shredded for a show or for ourselves, but most of the time we are in a BUILDING phase. Cause otherwise your are not building.

There is a misconception btw being instagrammable or fitness and being a bodybuilder.

Nice abs for instagram
Building muscle for bodybuilders

Natural or not, that’s the same story. Natural athletes are not an exception to this rule.
So as long as you will have a trouble with your image you will not be able to move forward; so psychologist can help in this.

And what I advise to my bikini clients (cause most of the time this is women who are suffering from this rather than mens), if you are into a moment where you don’t like your reflect into the mirror, DON’T WATCH.

What’s the point of spending hours into the mirror analysing ourself and telling us “that’s soft, that’s fat, that’s ugly”, there is no point in fact.
Nothing is permanent, being a bodybuilder is being aware we can have so many body envelops. And I say it again: NOTHING IS PERMANENT.
Hide your mirrors, take showers without turning the light on into your bathroom.
We don’t NEED to look at ourself to live or exist.

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[Allison]

Hello mate, the fact you have a variable schedule is harder but it’s not something unpredictable.

Step 1 : find ONE DAY into your week on which you have 1/2h to batch cooking ; this means prep all your carbs/proteins in big quantities for it to last the all week.
Then it will take you 5min max to dispatch the evening into tupperwares for tomorrow.
All cooked food can last approx 5/6 days into the fridge so that’s perfect.
You need to invest into meal bag with freezing packs and you are ready to go!
The problem you had here is that you were thinking you had to cook for every meal/or eat outside everyday because you are outside; you can’t depend of the outside world for your routine.
If you know that the day after you have to leave home early after your dog walk, just prepare in advance your shaker with powders (isolate, cor) and drink it while you take your dog out. Super easy.

Step 2 : find a big water bottle of 3L and bring it with you everywhere everytime. Know that you will need to drink two of them per day approx. when you are coaching people this bottle has to stay with you and drink when the client is making his/her rest time.

Step 3 : for your busy schedule; I wouldn’t do steps + cardio, I would choose the easiest of the two output for your routine !
Or steps or cardio.
Steps takes longer time per day but they are easier to place.
Cardio takes shorter time per day but is harder to place cause you need a defined moment to do it.
So choose which one you place easier and that you can do with consistency.

Step 4 : sleep.
Sleep is the harder to correct cause you depend on your schedule for this. So I would suggest you correct the three first steps FIRST, and once you succeed those, find a way to always sleep 7/8h per night

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

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[Allison]

Hello everyone
Feedback from the coach is we keep everything same no changes !
Weight is dropping nicely and I keep fullness so everything is working well.
Today glutes training and no cardio today just 9k steps.
Also today we have some administrative things to do for our moving 😮‍💨 it’s getting concrete
Xx

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[Allison]

Hello mate, I would cut everything off.
In healing moment post surgery, my doctors always told me the body heals itself alone.

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[Allison]

Hello everyone!
Check-in this am after my ritual routine
61,9kg so 500gr less this week since the refeed last saturday. The coach was right, we did not need to drop food and increase cardio yet. Refeed has done the job.
Still no fat loss tool in place.
Super fine into this prep!
Not tired, not hungry. Everything is rolling!
Today full day of work on my video posing corrections, 9k steps and later tonight my cardio 30min on the inclined treadmill
Xx

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