[Allison]

Hello everyone
Today check in : 56,8kg so drop of 300gr
But few days ago my coach reduced clenb and increased a lot the fats but that’s def not enough though
We stop the clenb totally, and we stop the elliptical and he re-increased the diet with more fats
Here how it is right now :
TRAINING DAY

FASTED:
15GR GLUTAMINE Tbjp
1GR VITAMIN C Tbjp
60MG IRON Tbjp
1cap SPIRULINE Fwn
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp

MEAL 1
100GR WHITE BREAD
3 LARGE EGGS
15GR CARBS FROM FRUIT
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn
1000MCG B-12 Fwn
1000MCG METHYL-FOLATE
2caps LOVE HEART Tbjp
1GR BIOTIN
1GR PANTOTHENIC ACID
2caps NMN Tbjp
2caps SELENIUM

MEAL 2 : PRE-WORKOUT
60GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
18GR ALMOND BUTTER 100%
6000UI VITAMIN D3&K2 Tbjp
1scoop HYDRATION Tbjp

MEAL 3 : POST-WORKOUT
60GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
80GR CHICKEN BREAST (Cooked)
100GR BASMATI RICE (Cooked)
70GR VEGGIES
10GR OLIVE OIL
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 5
100GR LEAN FISH (Cooked)
100GR VEGGIES
100GR RICE
75GR AVOCADO
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
10GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
400IU VITAMIN E Fwn
2caps CURE-COMING Tbjp

REST DAY

FASTED:
15GR GLUTAMINE Tbjp
1GR VITAMIN C Tbjp
60MG IRON Tbjp
1cap SPIRULINE Fwn
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp

MEAL 1
60GR BREAD
3 EGGS
12GR CARBS FROM FRUIT
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn
1000MCG B-12 Fwn
1000MCG METHYL-FOLATE
2caps LOVE HEART Tbjp
1GR BIOTIN
1GR PANTOTHENIC ACID
2caps NMN Tbjp
2caps SELENIUM
5GR CREAPURE Tbjp

MEAL 2
100GR FISH (Cooked)
100GR BASMATI RICE (Cooked)
70GR VEGGIES
3 BRAZIL NUTS
10GR OLIVE OIL
6000UI VITAMIN D3&K2 Tbjp

MEAL 3
80GR CHICKEN BREAST (Cooked)
150GR POTATOES (Raw)
100GR VEGGIES
12GR OLIVE OIL
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 4
3 EGGS
60GR BREAD
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp

MEAL 5
100GR FISH (Cooked)
100GR VEGGIES
10GR OLIVE OIL or 70GR AVOCADO
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
20GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
400IU VITAMIN E Fwn
2caps CURE-COMING Tbjp

He keeps the 30min slow walk in as he knows that for the travel on wednesday and the other days, i gonna walk total 30min per day moving here and there so he prefers to keep steps in to have a more trackable shape once in germany.

Also he decided that I will not workout once there, so basically i can lighter my luggage and not take my workout stuff with me anymore.

I have finalized my suitcase a tad now, full day of work on my online posing lessons, and now doing my 30min slow walk.

The shape was really too shredded today and flat, so time to rest and eat.

Tomorrow check-in again; now it’s check-in everyday though.
Also I have started my meal prep today to see what i need to get done on tuesday evening.
Tomorrow morning nail appointment, then one presential posing lesson into my studio.
No elliptical basically.
Xoxo

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[Allison]

Hello mate; def worth it.
In sure tbjp is very complete imo
I use it in off; growth, or prep after a minimum of 50gr carbs per meal.
Been also oberving my husband not using it; VS I gave some caps to him
And the shape difference is huge
He was eating tons of carbs for his refeeds and since he started the insure ; it seems like he did assimilated everything better and shape stopped to be blurred
Idk if my english is good but you got my point

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[Allison]

Hello everyone
Check in this morning 57,1kg
So 700gr less in the night
Woke up at 7am (the adaptation i have made is working well, poo this morning 30min after wake)
Tomorrow i gonna try to wake up around 5am (tan on d day gonna be at 6am) and wished I could poo before leaving home)
And my poo is very diva-ish 😂 so need preparation lol
Also I wanna add that for a bikini athlete (which is the less muscular division for female) we do have a lot on things to keep in check for us to get the tiniest waist possible on stage.
The waist is making a huge difference on a small amount of muscle than on a bigger frame; we do want the waist to be a little “inside-ish” like a 10% vacuum.
It also contributes to how the other muscles will stand out; that’s why I do pay attention to my poo timing before leaving home on d day.
It’s also a question of comfort on stage; you don’t wanna be out of breath for suckin in your waist too much which can take away from u a lot of stage presence though.
Done my 30min fasted walk also; feeling very flat; despite the increase of diet the last time.
And the fact weight is dropping again is the sign we might have to reduce maybe protocol or walk.
But walk for me is super important to keep a digestion optimal. So let’s see what the coach will say.
Now I am going to train glutes; and after I got a draining massage the afternoon (1h drive to go and 1h to come back) for a 2h massage so it will take a huge part of my afternoon.
Also been working this morning on my posing video corrections as I received some early this am.
Xxx

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[Allison]

If still the problem after taking with food and 5g, check if this is not sweeteners related
Creatine or eaa included
Maybe you just need the unflavoured one

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[Allison]

Hello mate, well depends
First you speaks about proteins and then u speak about meals in general
If I spread too much my meals for example; you can be sure I ruin my physique, cause I am made this way, I will dry out totally and in prep there is no return for me once I dry out.
2,5/3h space between meals is what I need.
But I assume u are not in deficit, so in growth/maintenance I wouldn’t bother much, even if this is something I would never do myself.
But idk… why you wanna spread your meals ? Or proteins ? Is the standard way of a meal plan does not please you ?
Otherwise you can have a shaker isolate and cor, you drink and that’s easy.
While working or whatever no one will tell you anything for a drink, you drink water so you can drink a shaker ?

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[Allison]

Hello everyone
Tried this am to wake up at 6am
Usually I wakeup around 8/9am as I am really not a morning person at all, even worse; I got vertigos 🤣
Well, that being said; I tried to wakeup at 6am cause for the contest day I gonna have to wakeup around 4/5am to go for the tan and then the makeup at 7am…
I hate that ahah
Wanted to get used to it in advance… but my poo did not come 😆🤣
I did my check in for my coach this morning without poo and 57,8kg so 500gr more than yesterday but that’s probably fake weight imo
Then at 9am, my poo came lol
Waiting the feedback of my coach for this one
But i hope on d day i gonna poo before stage.
Then been doing my 30min fasted walk and upper body workout – the last one!
Then I am working on my video corrections of posing to have advance on my work before peak week which starts in two days.
Xxx

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[Allison]

Thank you for the responses Allison and kuba.

What would you say are the best methods to keep insulin sensitivity in check kuba? I’m not overeating as I’m currently in a cut and even when I’m cutting I very slowly progress my food and never binge

Get the machine, if you are into the range values then it’s perfect
That’s the best way to keep things in range
In 5 years of gh i have never had any trouble with my BG,
Secret is just to check often
You will find solutions with cardio, food decrease, or supps like in-sure tbjp when you will see a little raise of BG
BUT for now; if it’s ok, then it’s ok, focus on your cut

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[Allison]

Hello mate
Jordan said it perf.
I will actually not increase the weight if the execution is poor,
I prefer to be conservative for some time the time I get used to the weight I lift before increasing the weight even if it’s just an increase of 1kg
If you help yourself with other muscles that the one you work. So it’s not a 100%

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[Allison]

Hello mate
It’s possible the cause is from bad hand use everyday
I would suggest you to see a physio and review all your hand use all along the day
Usually it’s quite easy to see the cause
Had same trouble few years ago and the cause was working on my phone
On top of this the training was making it worst but was not the cause
Since I work with a support for phone; no more troubles
Majority of the time those troubles are caused by bad and repetitive moves everyday
As the training is just one moment of your day, i would bet on something from your daily life
Can also be your sleeping position which is bad
Def go to see physio and why not echo/irm

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[Allison]

Hello guys
Fedeback from my coach yesterday
“Glutes look AI” 😂😂🫠
“Check in everyday now”
So this morning one more
57,3kg so 100gr more
Diet and cardio is unchanged
Waiting his feedback
Next week plan :
Monday glutes
Tueqday elliptical
Wed rest and travel day
Thursday glutes
Friday rest
Saturday show day (morning)
No upper body next week obvsly
Now doing my 30min elliptical
Then 30min slow walk
Then i gonna work for my corrections of april of posing videos
Received some in adcance so i gonna spread the work of monday
Xx

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[Allison]

Thanks @allisontestuhotmail-fr

PCA makes you choose only 1 category, bikini or trained. She is doing 2 shows though 2 weeks apart. So could do different classes for each show.

Yes it was very interesting, we did a full body 3x a weeks split where she always started with lower body. But her upper body just grew so fast! This build phase she will do maintenance volume for upper and more volume for lower 3x per week.

If you wanna catch up lower body, maintenance upper is not the right thing, she needs to stop upper until the lower is at the same level, otherwise she could tone/gain quality upper while lower will still try to catch up.
When you want to re balance a shape, for a woman, you need to def stop some body part, trust me.
If she got upper genetics, she will not need to train upper anymore.
I stopped upper for 4 years; so the look became softer / muscles were asleep. The time I catched up the lower body not to seems to be a figure.
And since 12 weeks i train upper again, and it’s like if i never stopped.
And i did not have androgens in for my off and for the majority of my prep.
Basically for woman, once an androgen is in place; for the trained bikini or bikini normal, we need be careful upper body, it grow like grass with rain

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[Allison]

Thanks @allisontestuhotmail-fr

PCA makes you choose only 1 category, bikini or trained. She is doing 2 shows though 2 weeks apart. So could do different classes for each show.

Yes it was very interesting, we did a full body 3x a weeks split where she always started with lower body. But her upper body just grew so fast! This build phase she will do maintenance volume for upper and more volume for lower 3x per week.

Is she natural ? If she is not; she cannot put much intensity upper body, otherwise she will grow easy, but lower body will still need a little patience.
Easier way now is to try both yes
Better to try trained first, and then bikini but she need to stop totally upper body at the gym until the bikini show

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[Allison]

Hello mate
I would wait the next session and see
If you changed your order of exercises or u are a bit tired. Variables play a lot.
If next week with your exact workout plan (no exercises machine switch) you can do 8/9 reps, well great. If you do only 5/6, lower your weight and increase time under tension then progress again week after going to the higher part of your new rep range

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[Allison]

Hello mate, i would personnally try 4ui gh and monitor myself the blood sugar to make sure it is all in range
You can get an accu-check self monitor at home and make sure it stays in range
If it stays in range you don’t need nothing imo

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[Allison]

Hello mate, well if weight is dropping too fast, i would increase fats a little if you condition is lean
If you are burning quite fast, increasing carbs could make it worst and weight could drop faster
But obviously it will depend of your visual aspect on the shape
Can you sand us some visuals ?
If you loose 1/2 kg in 1/2 days diet or output need adjustement
I would make sure to stay btw 300gr and 600gr less average per week for fat loss

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