[Allison]

I do both, cause I love both, and I progressed and keep progressing on my back

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[Allison]

Hello mate, i would advise you to let injectables home
Orals can be easily added to your pill box with others supps, without names on the orals ofc and NOT in your hand luggage
But injectables I don’t advise you, better ton contact a bodybuilder who is already there and see with him once there
Or just make a week break
But i wouldn’t risk it personnally

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[Allison]

Hello guys
Today 30min fasted walk
Then check in for my coach : 62,2kg so 2,2kg less than 6 days ago 😅😂
Quick ahah
I am super happy of the shape and the back pose so far, everything starts to show up as we were expecting to.
I will post pictures tomorrow on my ig and I have posted one picture of yesterday before bed on my ig feed as well with my back pose
We changed the back pose and it seems to display better glutes projection, less quads and less wide hips and longer glutes than before. (My feedbacks were to reduce glutes width and legs width, and hips lol)
Been training upper today
Back shoulders triceps and came back home for a posing lesson into my studio in face to face 😇
I am waiting for the feedback of my coach but my husband (trainer) is super happy, so I am.

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[Allison]

Hello mate, start the low fodmap diet while keeping your powders for now.
Step by step.
If you still notice digestive issues, then remove the powders with sweeteners.
Then assess again.

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[Allison]

Hello mate, agree with Hilly, but I would personnally add Carbs to the post workout meal

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[Allison]

Hello mate,
Weekly calories are not relevant if your days are not equal in energies demands.
Having a cyclic diet is most of the time more suitable cause TD needs more food, and if your NTD has a low output, then you need less food.
Also, there are other factors here than the kcals itself, so we don’t know the biggest picture.

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[Allison]

Hello everyone
Today fasted cardio 30min walk on the treadmill
Then I gonna start again the writing of my ebook of posing as today I don’t have work
Then I gonna go to the gym for my 30min stairmaster
Tomorrow I have my check in with my coach
And also ordered on amazon a black background for my studio in which I do my check ins, to see better the shape
Xoxo

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[Allison]

Hello mate. No magic mix or magic colors
Eat whatever you like and can fit your macros
Mangoes, blueberries, banana, raspberries, strawberries, pineapple, tomatoes, apple, are the most ate in general, but do as you like.

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[Allison]

Hello mate, don’t apologize, there is no stupid questions where there is learning.
All the exercises are good to do with the perfect form and intensity to get a huge back.
And this while being in a kcals suplus and being consistent by tracking your lifts each week, to aim for a progress in weights or reps.
What has changed on myself when I started to gain more thickness to the center of my back rather than just having a back in V, is the choice of exercises made for the purpose of getting more tickness, I have privileged adding more rowings and more close grips to complete the others exercises that I was already doing.
T Bar rowing, close grip lat pulldown, close grip seated horizontal low row were the one I was not doing (except the horizontal row) and they completed the classical lat pulldown or cable pull over, or uni row.
I know my back workout was more complete this way, and results showed in one year.
Now to get a massive back you need to repeat for years/decades

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[Allison]

Hello guys
Today full day of work on my online posing lessons, then 30min walk on the treadmill.
I gonna have a look on my organization for the first contest (FIBO in April in Germany)
Also decided from today to start some visualization and writing ✍️ about winning a show.
I am confident in myself in my life but not in excess for sure, and while on stage I always think “why me, why would they chose me” and it shows on stage and honestly I have tried hypnosis and it was a huge fail.
I just need to re start what I was doing before 2022, just doing what I love, visualizing that I can have some cards to play and believe in it.
Xoxo

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[Allison]

Agree with the guys above, don’t low that much the kcals, you need a margin to manipulate things
3200kcals seems fine to me
And increase steps as other said

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[Allison]

Hello everyone
Today fasted cardio 30min
Glutes workout and meal prep for few days 🎉🤩
Tomorrow full day of posing lessons online and cardio 30min walk
Xoxo

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[Allison]

Hello mate. Clare said it perfectly, but as an exemple, my adherence is 100% on meal timing, and all the other factors, except my sleep which is hard to “force” if it makes sense.
I am not a super stressed person but I like controlling things, u see. If things don’t happen as they should, then my stress is high.
It can be mental, organizational or just contest related.
Even while having everything 100% controlled except sleeping hours; my body can change drastically just with sleep and stress.
I can have -2kg on the scale in 2h with the same meals, same water, same routine, but just one stress episode and a bad night and I start burning everything.
It’s barely the opposite for me, barely take water retention, but stress/fatigue on me is like a diuretic, dry and flat.
So the biggest picture is to observe as other said.
If for exemple digestion is messed up; some people get water retention.
When thet get super mentally exhausted from work, they can get water retention.
So first of all, I would hit 100% all the factors you can control and observe if the weight is going down after. If not, do a blood work to see if anything else is happening. We never know

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[Allison]

Hello mate, yes the others said it perfectly, if everything has been great until week 6, means you need a deload / or maybe the load on week 6 was too much
Sometimes it’s not just a question of load but also a question of “how much time under tension your joints stay”
Anyway; take the supps daily, do the deload and also remember to add a hip/quads/hams stretching / mobility routine to your routine.
The insertion of the quad just come close to the knee, and when the quad is shortened for any reasons, it can lead to knee pains, so don’t skip those

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[Allison]

Hello mate, if you lost a bit of strength you can adjust the volume. Also, even if the lifts are a bit lower, just accept things how they are and try to build them up from your new max
If your recovery is good, just keep everything equal and accept the slow progress in lifts

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