[Allison]

Hello mate, yes add 300/500kcals per day and assess you shape in a few days

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[Allison]

Hello guys
Today 30min fasted walk on my treadmill
Then I had one posing lesson into my studio
Unfortunately she came very late…
So I was stuck home waiting for her, after the lesson I went to train upper body, but if I knew I would have time to train before the lesson… I would have done it…anyway.
Ahha I hate people who are late.
If you are not in advance, then you are late 😂
So I have trained upper body,
Massive session, I am super happy.
Then I went back home, washed my hair, meal prep, did some clothes washing machine and now I am finally chill.
Tomorrow I have one posing lesson into my studio around 6pm,
And in the morning fasted I have my check-in for my coach to do, training glutes and also my 30min walk, and we need to go food shopping.
Xoxo

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[Allison]

Also, when I am not super good energy wise, I prefer adding one more rep than icreasing weight, I feel it safer

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[Allison]

Hello mate, agree with the guys above also
I do exact same as Michaela.
I.e. if I have 12 to 15reps
If I reach 15 reps with a certain weight, the week after I will try to push for 16 before increasing the weight, cause I want to make sure the lift will be in a clean form before adding more weight.
And sometimes when I increase the weight I should do 12 but if I feel that I got 3 more with perfect form, I do it.
Will depends also on energy levels on d day.
But the week after, no choice than adding one more rep even if energy is lower.

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[Allison]

Hello mate, I would explore the yogurt, Sauerkraut, corn cakes, and the quality of your whey /sweeteners etc
That’s the first things I would change
Clare diet plan seems amazing, go try this !!
Also explore eggs as Louis said and even Oranges (the acidity on me did damages and belly cramps, I would take vit C as supps and change oranges for another fruit as blueberries or raspberries)

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[Allison]

Hello mate, consume more salt last meal and make us a feedback

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[Allison]

Hello mate, how is your salt consumption?
Would suggest to consume more salt at your last meal

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[Allison]

Hello everyone
Today 30min stairmaster at the gym
Then 30min walk
Also stretching mobility vaccuum this morning
Soon I gonna have a podcast with Pheobe Hagan, and house cleaning today
Xoxo

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[Allison]

Hello mate, I have seen your “problem” regarding carbs, but imo I do think the tactical approach is not the good one.
I would do a small cut first, just to clean a little the midsection.
The risk of increasing carbs too much now, would be to store even more into that abs/love handles zone, cause as you said, you don’t have enough muscle “yet”.
So I would do the opposite, get leaner and then once lean enough you can assess your shape (or ask us for help to give you an objective point of view) and then once lean enough, from there I would increase the food.
You need to get rid of that “thick skin” first, to build from a “clean” starting point.
Also getting lean will boost a little your confidence I am sure.
Problem is that you said you are already tired, so maybe reajust your workout volume/recovery/sleeping hours?
Now for the bloats, I will always remove Oats and add obly cream of rice, and then increase the smaller volume carbs : fruits/honey/jam/fig etc
But also I would lower fats cause they slow down digestion, and almonds imo are better than peanuts. I also see milk + quark so might have much dairy which can bloat, and instead of 5 meals you can try eat 6 meals, quantities will be lower per meal.
But as I said; I think you should do a deficit first

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[Allison]

Hello everyone
Today stretches and mobility then vacuum 30min
Then full day of work on my online posing lessons
Now cardio 30min walk on my treadmill
Also booked train for my husband who gonna come to the FIBO with me.
And then chill ✨☺️
Tomorrow I got a podcast with Phoebe Hagan regarding news of the league : fitmodel, elimination round or not for the Olympia, 3 years membership renewal or removed from the pro league (go back to npc amator)
I love doing podcast with Phoebe, always so good talks
And also tomorrow i need to do my 30min stairmaster at the gym + 30min walk
I have also booked many presential posing lessons into my studio today, so happy
Xoxo

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[Allison]

If visual is not in the best compo, you can stay like that, if your lifts are progessing still.
If visuals are good, but you start to be stuck with lifts, I would increase the diet after checkin what body weight does in the next couple of days

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[Allison]

Hey mate, agree with Meg + Michaela

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[Allison]

White Bread worked tremendous. Had it Post Workout yesterday an 0 issues. It must have been the Bagels

Omg so happy🫡🫡✨

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[Allison]

It just depends what worlds best for you with schedule and digestion

For me personally if I had this schedule I’d prefer to eat meal one at 9 because of my digestion

Same here 😂🫡 it’s like if nothing work too close from wake

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[Allison]

Yes mate,
Solid meal 1
Liquid meal 2 (cause honestly teachers allow you to drink water i guess/ so shaker u don’t even need a break to drink)
I would personnally do this for pre workout :
Bagel, cor, iso, honey, almond butter
Or keep yours with adding a fast i take carbs with it
Post workout I would do :
Cor whey bagel honey banana
But as an exemple my husband does 2 hamburgers home made
Burger bread, minced beef 5%, ketchup, oignons, tomato, and one salad leaf (he does it in cut as well as in growth)
A tad more far into his cut, he remove the ketchup (he doesn’t put cheese ofc)
But you could do chicken rice fruits
Or even white eggs/oats
The only negative point here is that I don’t want you to eat too much whey per day, just for digestive comfort.
But you got plenty of choice 🫡

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