[Allison]

Get a rice cooker, they have a mark on it like
2
4
6
Where you got to fill the recipient
And it’s related to the number of cups of raw rice you need to put, that’s perfect each time!
Water until 2 – 2 cups of rice and it’s not too much raw not too much cooked

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[Allison]

Hello guys
Today full day of work on online posing lessons
Cardio 30min has been done
2 day of prep complete ahah
But my last night has been aweful,
Probably because of clen
But i took it fasted so.. anyway, I need to focus on sleep cause if I fall asleep worst than usually it’s gonna be real mess ahah
Xoxo

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[Allison]

I also think you need to bring her on stage in fitmodel/bikini for her to experience the stage and see if she likes it, the experience/compete etc
Then when she will be “too big too shredded” for the bikini division: you will be able to make a step to figure but from bikini to figure it’s still a huge jump
But that’s a safe path for her and her health, it will also give her some small steps not too far from her, to tick the boxes and then evolve from there
For women that’s a veryyyyyy long process, particularly when we wanna do things super correctly for feminity and health

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[Allison]

Or do as Hilly said also, what matters is the total on the week, I have done both on myself and this is working
2,5mg everyday (pre workout) : 17,5mg/week
5mg on training day would be 3,5days so you can do on 4 days of training
It’s a little above but it’s safe

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[Allison]

Thank you so much guys, really amazing how quickly you re reacting and helping!

Would you agree that 2.5mg anavar fpr 8 weeks on and then a 16 week off phase would be a reasonable timframe for on and off phases on that dose?

Do you guys trust that a 10mg pill is evenly distributed when cutting it in fourths or is there a better way to divide the dosage? Like maye make a solution and then dose it with drops?

Yes cut it in 4, that’s working 🫠

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[Allison]

Hello mate
Agree with the others
Progresses, recovery, body shape look
This is what matters, not much the numbers
If your body compo is still good, you can increase the food a little bit

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[Allison]

The best rice is the one you digest the best
Never had trouble with basmati rice so I have stayed with this one
If one day I will bloat or whatever I will pre wash before cook or switch for jasmine
But that time did not happen yet

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[Allison]

Hello everyone
Today no fasted walk, I do it now post workout of glutes.
I will write you here my new diet and everytime there will have a change I will copy and paste it again 🫡

Here we are :

TRAINING DAY

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

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

MEAL 2 : PRE-WORKOUT
70GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
8GR ALMOND BUTTER 100%
5GR MCT OIL
6000UI VITAMIN D3&K2 Tbjp
1scoop HYDRATION Tbjp

MEAL 3 : POST-WORKOUT
60GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
50GR BANANA
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL

MEAL 4
80GR CHICKEN BREAST (Cooked)
140GR BASMATI RICE (Cooked)
70GR VEGGIES
4caps OSTEO PRO Tbjp
1serving JOINT-IN Tbjp
5caps HEART CARE Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 5
100GR LEAN FISH (Cooked)
100GR RICE (Cooked)
50GR VEGGIES
30GR AVOCADO
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL

MEAL 6
30GR PROTEIN : 112GR CAMEMBERT 5%
10GR FAT : 10GR ALMOND BUTTER 100%

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

REST DAY

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

MEAL 1
30GR CREAM OF RICE Tbjp
30GR WHEY ISO Tbjp
16GR ALMOND BUTTER 100%
15GR CARBS FROM FRUIT
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL
1000MCG B-12
1000MCG METHYL-FOLATE
2caps LOVE HEART Tbjp
1GR BIOTIN
1GR PANTOTHENIC ACID
2caps NMN Tbjp
2caps SELENIUM
5GR CREAPURE Tbjp

MEAL 2
80GR LEAN BEEF (Cooked)
80GR BASMATI RICE (Cooked)
70GR VEGGIES
5GR OLIVE OIL
10GR CARBS FROM FRUIT
6000UI VITAMIN D3&K2 Tbjp

MEAL 3
100GR CHICKEN BREAST (Cooked)
150GR POTATOES (Raw)
100GR VEGGIES
10GR OLIVE OIL
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL
1cap DIGEST PHARMA PRO Tbjp

MEAL 4
200ML EGG WHITE / 30GR WHEY ISO Tbjp
40GR INSTANT OATS
12GR ALMOND BUTTER 100%
4caps OSTEO PRO Tbjp
1serving JOINT-IN Tbjp
5caps HEART CARE Tbjp

MEAL 5
100GR CHICKEN BREAST (Cooked)
100GR VEGGIES
50GR AVOCADO
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL

MEAL 6
30GR PROTEIN : 112GR CAMEMBERT 5%
10GR FAT : 10GR ALMOND BUTTER 100%

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

Xoxo

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[Allison]

Hello Michael, she is so cute, but she is sooo tiny atm.
I think figure is an amazing dream/goal, but she is very tiny and don’t seems to get wide claviculas that much. I would first aim the entry level of BB, as fitmodel/bikini, rather than figure cause figure for her now is not possible, I recommend you take everythîg step by step for her to stay cute and beautiful.
I would choose anavar over primo cause I personnally don’t trust primo much, and primo stays longer than anavar into our bodies, I am not fan of it.

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[Allison]

0% greek yogurt
Kefir is a great product too, but is more liquid
And I do love Cottage Cheese Danone also, you can eat it salty on bread or eat it as a yogurt
Alpro soja yogurt is also amazing cause kcals are very low and macro are good

You have a lot of options depending what are your macros needs

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[Allison]

Hello everyone
Today check-in for my coach : the last one before we start the prep.
64,4kg fasted and also got my periods this night : only 1kg more post xmas and new year and periods. Not bad, no inflammation on the shape and no added water retention though
Very happy
I already received my new diet (start tomorrow): we decrease a bit the carbs and change salmon for lean fish
5th meal on rest day (total 6 meals a day) has changed and is now without potatoes.
Tomorrow I will take the time to write you everything down.
Steps remain7x30min walk
Cardio remains 2x30min stairmaster (monday/thursday)
Protocol :
– 2UI GH (unchanged)
– 40mcg Clen (added from tomorrow)
That’s it for now.
Workouts Plan :
– Monday Stairmaster
– Tuesday Glutes
– Wednesday Rest
– Thursday Stairmaster
– Friday Upper
– Saturday Glutes
– Sunday Rest
As you can see I almost don’t train, but the goal is not to be stage ready at 57/58kg like in 2024
But around 54kg like in 2021/2022
My coach added the Clen earlier on, cause I did not stayed very high in kcals for this Off season, as the goal was to loose muscle… I was somewhere around 2000/2500, when before I was around 3500/4000 so the margin now is not huge, so we don’t wanna play to much with food for now.
Then 30min walk has been done today
Full rearrangement of all my waredrobe and clothes/ took me the entire day to try on and decide what to give/throw/sell
And later this afternoon, upper training.
A pleasure like usual :
9 sets of back
6 sets of shoulders
3 sets of triceps
Exercises of my choice
Lat pulldown / Cable Pullover / Rowing x3 sets each
Press / Laterals x3 sets each
Cable Triceps x3
And tomorrow is day number 1 of the prep!!
Also/ pics of my check-in have been posted on my instagram feed
Xoxo

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[Allison]

How about when your working with dumbbells, and micro loading isn’t always an option?

Just work up until the higher end of your rep range, then increase weight and begin again at the lower end of your rep range (hopefully)

Mike

But yes settle has to be secure, if you don’t feel it, you will increase the weight and start at the lowest range of reps yes

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[Allison]

So two dumbells : 4 elastic bands
Always have 0.5 / 1,25 / 2,5 small plates with you

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[Allison]

How about when your working with dumbbells, and micro loading isn’t always an option?

Just work up until the higher end of your rep range, then increase weight and begin again at the lower end of your rep range (hopefully)

Mike

With dumbells you can micro load, just need a pair of elastic bands to settle your 0,5 on each side

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[Allison]

Hello
Today no workout
Just stairmaster at the gym for 30min
Then I will do 30min walk on my treadmill at home
Today one posing lesson into my studio
Xoxo

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