[Allison]

MARC* sorry marc 🫡

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

But ofc will not up your proteins 😂

Hi allison, might be a stupid question, I have been drinking milk essentially every day of a bulk in order to fulfill my protein intake especially when i am at work. would you not recommend drinking milk for protein intake? I understand that it is essentially liquid calories but would it not be beneficial for someone to be able to adhere to their macro nutrience. Would the problem be stuggling to digest or is there a greater problem in the varient of protein in the milk? Any help would be appreciated, i find no trouble with digesting but am wondering if im missing out on gains.

For Reference i am 97 KG my Macronutrients are ;

C/kcal : 3,150 / P: 219 / C: 371 / F:87

[/quote]
Mark nailed the answer for me 👍🏼

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

You can try to check if you can also do a heavier carb meal before sleep, carbs helps to sleep 😂
Lower your cortisol levels

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate, totally agree with Sara here !
More lateral are fine to not make it worst, but I would try seing a physio regularly and on top of this I would do more stability work.
I did during 9 years standing or seated straight back not on in inclined bench shoulder press. And ok the lift progress very slowwww, but the way your shoulders get stronger is amazing, the core is tight, the back is tight, stability is the thing and the focus on shoulders only is amazing.
I never liked doing press on the inclined bench personnally and for your injury that’s not the best
Need to get those joints a little bit stronger and don’t hesitate to lower the weight on presses
More reps is also a progressive overload

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

I have to echo some of the answers to explain my point.
I most of the time drink 1/2L just before going to bed (the last 2 hours pre bed)
And I never go to pee during the night. Like never. BUT my salt consumption is higher than normal. And I always add salt in my pre bed, even on almond butter and low fat cheese (my last meal), originally did this for taste reason cause I am a salty person, but this echoes perfectly what some people said here.
1-2x is normal though, but try more salt.

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello everyone
Today 30min cardio fasted
And full day of work on online posing lessons
Tonight we leave to travel for my dad’s house until the 26th
No workout today ofc
Xoxo

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Best answer possible from Jordan
Supplements are created to supplement smg
So if everything is in place, a supplement is the cherry on the cake OR smg you cannot get my the food itself.
The digestive pharma pro tbjp are a must for me. Cause I know all my life is 100% complete regarding to sport water cardio nutrition.
Sleep is still not perfect but I try to improve it.
So on top pf everything I do, all the supps tbjp are very useful to me.
Particularly the enzymes as bloating is very common on me.
If you don’t digest everything perfect, try them

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

With a full full amplitude is not mandatory*

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate, first thing first; go to see a physio quickly
Secondly, it can come from oa form issue or a mobility issue imo
But we never know: it can be worse, so go to see a specialist.

Lack of hips mobility can make your lower back rounded at the max amplitude.
That’s why training with a non full full amplitude is not mandatory when you know u got a past injury or a mobility issue.

The weight does not make the injury.
I always injured myself during my warm ups with bands 😂 or doing normal stuffs at home.

I bet on the lack of mobility and rounded lower back as a conqequence

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate, Marc nailed it.
If you adherence is great, drop some more kgs yes
You still have a tiny amount of fat on the lower back and under the belly button
Just some more weeks to go 🚀

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello
Today 30min fasted cardio
Then I have been to the post office and finally got my package tbjp ❤️
Then I have done my check-in for my coach
63,4kg fasted so 600gr more than last week with a 50% reduction of cardio compared to before.
And more carbs on meal 1 breakfast and meal 2 pre workout on training day.
The look is pleasing my taste enough
We have settled the first date of contest for 2025. And I think I will take the time to choose more carefully the others in the future.
I am still waiting the feedback of my coach.
My husband told me I gonna remove the stair master next week as he wants me more rested for the holidays and before the new prep.
Today was glutes day.
I will share it with you here :
REVERSE FROG
● 1×12à15 45kg 13
● 1×10à12 45kg 13
● 1xBACKOFF(-30%)x15à20REPS 35kg 17
RDL avec élastique à la taille
● 2×10à12 60kg 10 10
● 1xBACKOFF(-30%)x15à20REPS 50kg 15
HIP THRUST machine 30
● 1×12à15 12
● 1×10à12 12
● 1xBACKOFF(-30%)x15à20REPS 20kg 15
STEP UP SUR BOX
● 2×10à12 30kg 12 12
STIFF 70kg
● 2×10à12 10 10
● 1xBACKOFF(-30%)x15à20REPS 60 15

Tonight no free meal as we already got one in xmas eve and xmas soon.

I gonna pack all the xmas gifts tonight, and we leave home tomorrow evening after my full day of work on online posing lessons. Around 5.30pm.
Xoxo

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate, if you already have trouble to eat on TD, I think you can increase a little the carbs/fats on rest days.
But I would not see any problem if you don’t increase yet.
If your lift are progressing still, you can stay with the same diet and wait a weight drop, the goal is not to disgust you from food either

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Yes def yes mate
Training late does affect the sleep
When i train at evening i tend to have a lower energy after eating post workout but 1h after I feel perfect again and even a tad too excited for an evening
What I notice btw my husband and me training late is that his post workout is heavy in carbs and if he seats somewhere he fall asleep directly.
So if u choose your diet yourself maybe can u try heavier amount of carbs and then don’t try to resist if you are almost falling asleep, just go

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello everyone
30min fasted cardio today
Vacuum and mobility also
Then I have been to the post office but as usual lol the tbjp package is at Another post office at 20km from here 🥲🥲 omg
I have to go tomorrow morning so
Been training upper today
And now i am finishing my luggage for Christmas in family to my dad house
Xoxo

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Agree with the guys above.
Some moments I had compounds first then isolation
And some moments I had isolation first then compound
Both are legitimate, I do prefer being much more fresh for the compound in first and then after I do the isolation, as they require more energy.
But I love when the compounds comes to the end also as your strength will not be the same and the focus on the specific zone will be accentuated with a lower weight.
I usually have my compounds moved at the end when the lifts don’t progress anymore on this compound at the beginning of my workout, I will loose a tad odd strength on this exercise as it will be the last, but I will progress more on the others which are coming in front.
It just comes to me as a cycle basically.
The workout remains the same as long as the recovery is good.
If recovery starts to be difficult, then the sets we be reduced.
I don’t see any trouble with 1 working set + 1 backoff, the growing did occur on me last growth season.
But if you wanna become massive. Train, eat, rest, sleep, don’t think and repeat.
500gr per week of body weight is fine to me mate.

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition