[Allison]

Hello mate
Some values don’t need you to be fasted but usually majority does
So if you do them all at same time, 12h fasted is recommended so your last meal needs to be 11.30pm the day before
Most accurate will be to get also a rest day or two before the blood work

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[Allison]

Hello Daniel
No don’t change smg which is working.
It you are still in a good body compo
No need to add more output

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[Allison]

Hello everyone
Today no workout
Just full day of work on my online posing lessons
And 30min walk at night
Xoxo

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[Allison]

Hello mate
We always prefer fresh fish but tuna is a good option, just take into account that there is salt inside canned tuna, there is not in fish
This variable can count if you need to do manipulations

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[Allison]

Hello everyone
Today fasted cardio 30min with my husband
Then breakfast, work and a quick nap
Now i am going to workout glutes
And tonight free meal with his family
Raclette !!
Happy new year eve everyone !!!

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[Allison]

If you cannot see what bloats you
Go back to basics
Chicken rice cor white eggs olive oil salmon eggs avocado asparagus/spinach blueberry/banana
Then try to add different carb
Potatoes? Bread? Oats? One at a time
Different fat sources ? Nut butters?
Different veggies ? Brocolis, etc
Remove sweeteners and powders with sweetener too
Basic of basic
And then step by step introduce one at a time
If u bloat you will feel it in the following 1/2/3h after your meal
Also too much protein can bloat and too much nuts butter can
And most of the time brocolis, oats are the reason from what i discuss with many peeps

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[Allison]

Also i never count water from the rest : cor coffee etc
I count it just in peak week if needed cause no water means no water
But never happened to me to cut water but i don’t count water from fruits though lol

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[Allison]

Hello mate
Just drink more spread through your day
Not 1L a time
More 250ml here and there

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[Allison]

Hello mate
Technically having enough muscle is giving you the thickness and width
But yes lat make your shape wider compared to the waist
And thickness of back is coming with time too as will be upper back, center and traps
But traps are not mandatory though depending on your shape goals
More traps, less impressive shoulders line
But jordan said:
Lat bias exercise
Upper back exercise

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[Allison]

Hello guys
I went to my definitive epilation early this am and now doing 30min stairmaster at the gym still fasted
Now currently doing the registrations for my monthly subscriptions of posing corrections
Then i have 30min walk to do today on my treadmill and this afternoon 2 posing lessons into my studio
Business has started again with the new dates launched!
Tonight I have to clean a lot of mess into my clothes nothing fits into the wardrobe anymore 😂
Xoxo

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[Allison]

Hey mate
Naaaaah stop this bullshit of compensation
It will lead u into a place where more cravings will occur : start again your diet as it was before/ don’t change nothing !!!!
Body will regulate itself.
You don’t have to compensate. You will stress your body even more.
2kg is mainly water, stick to what you were doing, otherwise you will wake up the monstet even harder

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[Allison]

Hello everyone
Today no fasted cardio, I will do it tonight.
Today I don’t work, we gonna spend the day with the family of my husband; as I had a free meal already on 24th evening and one on the 25th, I will not eat the same meal than them, first cause it’s fish gratin with cheese and potatoes (bacalhau portuguese) 😂 and i don’t like fish / i don’t wanna eat fish you know 😂😂 i will save it for prep if needed, and then cause there is a roasted chicken and rice/potatoes aside, so basically : that’s already my diet. I will not take any dessert, just fruits as they are also part of my diet.
Tuesday evening we got the free meal for the 31st and it’s gonna be my last one i guess.
I said I guess; but I know/ I refuse to eat free meal in prep, none is better for the focus imo
If that’s called a refeed I do it, with the quantities given by my coach but if he let me choose and no quantity; i don’t wanna do it.
Today no workout
The deload stops tomorrow finally
So tomorrow I start again the stairmaster and tuesday glutes workout
Xoxo

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[Allison]

Happened to someone I know, it was coming from the water for the mix.
He changed the brand and no problem anymore

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[Allison]

Hello mate
At the end of the prep we all loose a bit of strength at some point
And if your prep while stage lean last for many weeks, for exemple as I did in 2024 : 4 months stage ready with a minimal assistance, you will loose a bit of muscle too, while loosing some strength.
If you are stage ready for two weeks and just doing one show, I don’t think you will loose much muscle, and you will probably maintain your lifts too.
But if the prep lasts in time, then the answers can change, particularly if to maintain this stage shape you have to eat a little.
First and foremost. You will loose energy cause of the deficit, so prioritize your sleep and recovery to maintain the lifts.
Later you will probably loose stength, so don’t hesitate to adjust the volume or increase the rests time btw your sets.
You need to maintain those lifts and don’t let you the choice of the opposite.
But deep in prep, I know it’s hard, and if you do 6/7 followed shows, you will have to decide at some point to stop (like I did) cause if it’s not to present a better shape, better to step back and do an off season again.
This year I will privilege max 2/3 shows in a short period of time to preserve the lifts and the muscle mass, rather than 7 in a row.

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[Allison]

Hello mate.
Totally agree with Jordan
One or another does not matter much
Atm the mechanism of the movement is how it is supposed to be, do it
Choose the one you feel the most, and on which you feel you can progress the most

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