[Allison]

And basically i have been dropping weight all prep with just refeeds more of the time

First weeks just have been on a 200/300kcals deficit and then only refeeds have been enough.

The coach didn’t wait i was stage lean for it, he didn’t wait me being broken or exhausted either.

He just did it by intuition everytime weight remained stable.

That’s the first time a coach does that to me and i was VERY surprised to drop weight and body fat this way.

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[Allison]

I could add as an info, but

I had a refeed each time my weight stop dropping at my weekly check-ins and when (most of the time) performance is not increasing anymore.

In the next couple of days post refeed, weight keep decreasing itself.

I kept steps for digestion, but i organized my week differently not to have cardio on the day of the refeed though

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[Allison]

Hello everyone

Today rest day from gym so just 6k steps to do

Also we have been to the notary this morning for the acta of transparencia in Alicante.

Tomorrow we go back for the official signature😭😭🔐

We gonna officially have a house in Spain.

It’s a dream coming true

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[Allison]

I have done it for a long time and it was very good, you can do that for sure

Low

Medium

High

It works for the puposes I had back in time so yes does that it you see benefits

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[Allison]

Hello everyone

Yesterday all the forum didn’t work at all

So I will update it for today ans yesterday

Yesterday rest day total we went to altea, and to visit one city close to alicante and enjoy moments in couple.

Evening was free meal; but lol we chose a gastronomic restaurant but portions were like for kids, so my husband went a little frustrated lol 🤣🤣🤣

Mens and food lol

We ate an ice cream while walking and then went back home.

Today chill and training day, 20min liss and 6k steps

Xx

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[Allison]

Agree with Clare, if you just increase too fast you will add fat on, 300kcals increase each time step by step

Personnally first of all i wouldn’t do anything agressive. I would lower always the food in deficit step by step and add a bit of cardio /steps in just to be a little more hungry and active.

I am not fan of doing things aggressively
Step by step and slowly has always been much more rewarding but do as you want, we are just advisers here

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[Allison]

Hello everyone
First day in alicante and also check-in today
58,9kg so 400gr more than last week which is great, we only been increasing food a little and the rise is very slow and stable and the shape pleases me a lot.
Today 6k steps and 20min cardio and also glutes workout.
Other than this will just be chilling and enjoying the holidays with my husband

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[Allison]

I am with Ryan on this topic
You lower volume but you also lowered intensity imo
You can’t train everyday if you killed each session that’s impossible
I don’t say it’s not valuable though
Cause when I was training 6/7 days, I had a very nice shape but I didn’t gain density
I started gaining density when I had more rest days to recover from more instense sessions

The shape I had from training too often with less rest day didnt survive to the deficits I did, was more of a pumped shape getting empty/skinny quick rather than a dense shape just getting flat cause depleted

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[Allison]

Hello everyone
Today rest day from gym and travel day to alicante
Plane is at 11:50am we should arrive around 3pm
6k steps today
Xx

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[Allison]

Hello mate

Fasted I do it with the normal vacuum poses

And then I do vacuum holds non fasted (cause we need real stage conditions here, we will probably never be really fasted on stage lol)
At different moments of the day
Post breakfast, lunch or before bed with full day of meals and water

The fasted vacuum i do think it helps you to connect with your midsection and helps waking up the digestive system and evacuation imo
Then i do feel more connected with my midsection throughout the day
And so I am more mindful at the gym.

But practicing it with full belly on posing DEF is a game changer for me.
No matter your stage peak, lot of water or food; practicing it this way will help you controling it on stage no matter what happen on your waistline on stage
Also you do practice your stamina/cardio/endurance this way

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[Allison]

Hello everyone
Today no work
Just luggage 20min liss and 6k steps and my upper body workout
Tomorrow we take the plane for alicante to sign the paper of the house at the notary
And spend 10 days of holidays
Xx

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[Allison]

I track it on and off season and just i stay consistent with it in both and water same

Consistency is what we want here

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[Allison]

Hello everyone, today glutes day 6k steps
Amazing training
I took the decision to stop the run for olympia points, I was just 26th spot from the top25 list
But would have been a too long prep and I am not ready to push through until september 24th to just do a random placing.
I pref to step back and keep staying healthy.
Don’t speaking about the diet, but speaking about extras.
Don’t want to take for more than 8 weeks total
That’s enough for me
Full natty since the show in empro and we stay off season fully natty
Time has to be respected, this is like this that we stay into the chat for another decade lol
Xx

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[Allison]

Hello everyone, so one post for yesterday as the forum was down

Yesterday rest day, been taking the road to take back my husband at the airport
And cardio 20min liss and 6k steps

Xx

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[Allison]

Hello mate agree with the others, when body weight will stop dropping, then you can add it as a tool.
BUT I will keep steps in though, cause when you will travel for your show and be backstage and athlete meeting etc, your steps will be higher than what you daily usually do, so if you can just add some steps now to keep things linear at the approach of the show would be better

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