[Allison]

Hello mate
I don’t see any problems to eat low fat red meat everyday
Great source of protein and iron

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[Allison]

Maybe it’s my english which is bad but I don’t understand what you mean 😂 can you explain a little bit more

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[Allison]

Hello everyone
Today I have done some cleaning to my bathroom : what I keep / what I throw up
Cause there are many expired products, even tan products and I needed to clear the things up; as I renew my contract with ProTan I gonna order more stuff
Also I have received new jewelry and shoes for the contests so I cleaned up all my stuffs and buy a new wardrobe cause space was missing a little.
All the morning has been for this.
Then I went to train glutes. It was as incredible session !
Lifts are still increasing which is good.
Tomorrow morning I have my check-in for my coach and as I got a removable black background now, I cannot wait to see how it looks.
Now I am doing my 30min walk on the treadmill, and I will work a little on administrative stuffs for my posing corrections for February.
Xoxo

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[Allison]

Ok it’s clearer so
Yes i would switch powders for real food, particularly in cut phase as you don’t need “help” as whey is existing to avoid you to eat “too much solid proteins” but in your case you have almost none.
So i would stick max 2x whey per day
Also meal 6 totally agree with zero carbs
But breakfast I am not agree, for me this meal needs carbs
I would always keep carbs if possible in breakfast and pre-post workout

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[Allison]

Hello mate yes, intial drop is always bigger, same for me, also in the first week and lost 2,2kg
Basically u will loose water and inflammation, probably become flatter also
Totally normal, from now on, check that you don’t loose an extra 3kg
The extra 3kg would not be a problem only if you are overweight or beyond fat imo.
If you are not, well from now on check that’s the deficit is not too deep

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[Allison]

Hello everyone
Today 30min fasted walk on my treadmill
And now i am correcting my posing videos clients, basically to explain you a little bit what’s the goal :
– once a week my posing clients send me their posing videos : 1 routine video + 1 comparison video with mandatory poses and transitions (with walks of entrance and the exit of course)
And I do voice over corrections with also lines and a pointing mouse to explain what they need to change, work on, improve etc.
– the process lasts for 4 weeks so I give them for example : every monday of the month, and every monday I receive 2 videos of them that I need to correct.
– at the end of the month, we do a debrief and I explain them what they need to work on for themselves or with me; as they just involve with me for one month they decide if they wanna renew or not renew.
– this process has shown multiple benefits, more than classical posing lessons online or presential; cause the clients always record 20/30 videos to send me their best ones: so ofc they practice more and auto correct more their posing. With online posing lessons; I do share the knowledge and the rules of posing, but unfortunately it’s their own decision then to keep a regular practice or not. The video corrections is good for people who need to feel guided and who need a kick in the 😂** to keep being accountable.
They also learn how to analyze their posing by their own; and understanding is always the key word for re-doing.
People who don’t understand what they do will never be regular in the posing.
Well; that being said, this afternoon I gon’a do a break from this, and do my 30min stairmaster at the gym. And then start back the corrections.
Today no workout, just cardio.
A little bit of meal prep potatoes and chicken later in the day and probably food shopping again (I feel we go food shopping all the time🥲🥲)
Tomorrow is glutes day !
Xoxo

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[Allison]

OR : start from zero with the purest diet possible and then start to add back new things
Baseline :
Eggs
White eggs
Meat
Rice
Veggies : spinach asparagus
Fruits : banana blueberries
Cream of rice
Almond butter
Whey (quality whey good compo)
Olive oil

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[Allison]

Hello mate, I would potentially explore :

Oats removal/swipe for rice cream

Bagel removal/swipe for normal bread

Broccoli salad pumpkin cauliflower and pepper removal ! Swipe for asparagus/spinach and isolate if it comes from veggies

It also can come from OVER EATING veggies, veggies you cannot abuse

Whey quality check with minimum sweeteners/same for cocoa puffies with sweeteners: be careful

Check your quantity of nuts butter as they slow down digestion so not too much per day

And quark/greek yogurt just try to see also if it does not come from here

Flavor powder removal

Zero syrup removal

Basically I would do first the sweeteners flavor powders syrup removal

Then I would change veggies / quantity of veggies if it keep going

Then I would focus on oats/bagels if it keeps going

And bla bla until the elimination process show the source of gas/bloat

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[Allison]

Hello guys
Today full day of posing lessons online
Been doing stuffs also to finalize my studio of posing (lights, dark background for check-ins etc) and soon gonna settle some mirors on the top with an inclination for the back pose works
And now doing my 30min walk on treadmill
And also opened the registrations for the posing videos corrections of feb. so a bit of administrative work, and also I just opened the bookings for the online posing lessons of feb.
Xoxo

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[Allison]

Kuba nailed it

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[Allison]

Hello mate,
Ideally none on leg day.
Increase the cardio on the other days.
Or as Clare said, treadmill slow walk

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[Allison]

Hello mate, why a BIG calorie deficit
Don’t rush the process !
Reduce 200/300kcals et redo your routine, compo gonna improve from there
And imo, you need to be a tad leaner than the pictures you have posted in november before starting the growth/ so take your time
Don’t set “duration, timing” , set a “look” to achieve, slowly.
Don’t jump that much with calories up and down. Do things slow

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[Allison]

Hello mate, for me it seems fine as long as you are adherent to it and it makes the job.
With good digestion.
I would just change meal one to all the carbs into toast and fruits instead of toasts and oats and fruits
And all the proteins into cottage, eggs/white eggs and keep fruits (no whey)
So remove whey and oats
Meal 4 remove the olive oil as you eat beef so that’s not needed
And for last meal I would add the oats of the morning you removed.
For me you need carbs pre bed if you try to grow

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[Allison]

Hello mate,
For what purpose ? In which phase are you ? What is your body weight, age, etc
We need more details.
I am not fan of adding that much whey per day
Whey cannot be the base of your diet as main source of protein imo
I don’t see any fruits, or veggies either that are essential though
I would redo the baseline of the food you choose, always chose FIRST real foods rather than powders or processed foods.
Also you don’t have any carb food in breakfast, and it’s needed imo
So I would do :
1/ White eggs/eggs + rice or bread+ fruit
2/ keep same + veggies
3/ cream of rice, whey, coconut oil
4/ I wouldn’t put whey during workout personnally
5/ you can keep same
6/ salmon + rice + veggies or quark/cottage cheese + almond butter

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[Allison]

Hello guys
Today 30min fasted walk on my treadmill
Then glutes workout, weights still increasing so everything is on point.
Received my feedback from my coach :
Everything is perfect, weight is dropping easily so we keep everything equal, another check-in this wednesday.
Xoxo

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