[Allison]

Hello everyone
57,1kg this am again
We reduce the steps and keep the super high day for my rest day.
Tanning at 5.30pm and then it’s almost time
A day out !!!

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[Allison]

I weight both
Potatoes raw
Rice cooked
Chicken and other proteins cooked
If you are regular in your way of doing things
Raw or cooked isn’t a problem
Potatoes raw as sometimes i like puree and sometimes i like fries in the airfryer
For the rest it’s same cooking for me

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[Allison]

Hello guys
57,1kg this am
Same as yesterday
We eat 3100kcals smg for today glutes day
Amazing workout even if just light pump
Pro meeting done at 8pm
Now eat , mask for hair
And sleep
Xxx

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[Allison]

Hello mate yes I would increase carbs by 200/300 kcals also ! Bit breakfast, pre and post wo and pre bed meal 🙆🏽‍♀️

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[Allison]

Hello everyone !
57,1kg this am so 400gr more than yesterday ! Finally shape is getting fuller; waist is snatched! Lower back is fine!
Super happy of the shape this am; feel like I am coming back to life lol
Today we run the same rest day diet than yesterday, 2700kcals with 109gr fats
I am now at the airport in the boarding room!
Then i rent a car so car rental next; then airbnb, then eat, then food shopping, then finish steps if needed and then rest 🙏🫶🏼

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[Allison]

Imo :

Check how much steps you naturally do daily, without your treadmill.

See how long is it reasonable for you to walk

20k imo is very high

I would reduce output a little bit cause that’s quite long per day with steps

I would add cardio which is shorter and more intense at the beginning of a cut

And balance in/out the output vs food

Now all the technics are valuable but you can find a good in between btw food-steps-and cardio which make you gain time to rest which is important also to preserve muscle mass/performance

I personnally start my prep with cardio and little steps, and then remove cardio and increase steps, and coming to the show we reduce steps slowly

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[Allison]

Or morning of a push day for bike

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[Allison]

Hello

Imo one full rest day per week to start is great

But will depend for the second one with hiit on your capacity of growth!

So depends…

See how it goes for u with just one rest day for now.

And if you keep progressing and recovering keep it like this !

If you don’t, try bike high bpm the morning of an upper day and make two full rest days per week.

That’s what I would do

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[Allison]

Clare had covered it all.

If it’s steps, that’s fine but cardio cardio not super great

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[Allison]

Hello everyone

Today check-in 56,7kg so just 100gr more after the huge high carbs day yesterday 3335kcals. Shape is much better, coming back to life; but still not enough though.

So the coach increased rest day diet (today) to 2700kcals and still just 6k steps.

Last luggage adjustments, meal prep done

And now currently finishing my last steps on the treadmill.

Digestion was muuuch better today after the high carbs day yesterday; problem of rest day is that I have 106gr + of fats and that’s super hard for my gut.

Even with lipase enzymes.

But the high day with just 60gr fats made a small break for my digestion and I feel much more in control of my core while posing.

Booked also a massage with Monika on saturday just to make sure belly/gut and lower back will be on point for EVLS.

Super happy to do this show again; even if I know I am not gonna win; I love that city, love that stage and love the organisation and the spectators’ ambiance.

Also this will be the pro debut of my coach who won the open overall in las vegas; he will start in pro 212, cannot wait to see this!

I travel and stay alone this time; my husband stays home.

Tomorrow my flight is around 2pm so check-in in the morning, and then we decide for the day according to the shape, I already cooked my proteins aside and carbs aside and I will just have to dispatch then.

Xx

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[Allison]

Update; I have succeeded to sleep from 5am to 12pm which is delayed but better than nothing!
56,6kg this am fasted so 100gr drop again so we bump up the food to 3330kcals td and 2550 ntd
Glutes workout today was insannnneeeeeee
Huge pump like never had since weeks!!
Crazy
Now I will eat my last meal and give my body weight to my coach before bed from now on.
Still 6k steps just to make sure I am able to walk still once in Prague cause I will have to! So we will not remove them totally
Xx

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[Allison]

Hello mate,
From my humble opinion, abs exercises will not progress as others lifts, we are just talking about abs here.
I am not a fan at all of weighted abs though
For a strength point of view i can understand but from an esthetical point of view I don’t recommand.
It’s like any other muscle group… it will grow.
Growing mean getting denser and thicker and so on thicker waist.
Imo what is esthetical is small waist that gives nice ratios to the rest of your body.
But that’s just my opinion.
I would train abs no weight at all personnally, just vacuums, and crunches and russian twists

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[Allison]

Hello everyone
Very very bad sleep this night
Barely slept 2h and couldn’t fin back my sleep at all.
Today i have to do a check-in and then glutes training, it’s gonna be funny 😂 i will update u later with the updates
Xx

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[Allison]

I would also place this meal as meal 2 as post workout,
But imo 5 meals per day is enough for you?
My day got 6 meals cause I stay awake longer probably
I would add a cor iso meal on rest day without honey and banana and potentially with coconut and/or almond butter instead (same make it fit your macros)
I have a tendency to prefer higher day on training day than rest day

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[Allison]

I would add
COR ISO HONEY BANANA post workout
Make this meal fits your macros, that’s all ✨

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