[Allison]

Hello
56kg this am
Checkin with coach face to face
Then refeed all day
Tan first layer
One walk to the expo
And chill
Xx

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[Allison]

Hello mate, agree with the others, i wouldn’t get too lean at your age. We need you with a good hormonal balance to finish your growth though
I would go to a slight food increase, step by step, slow and controlled to enter your gaining phase

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[Allison]

Hello everyone
Today 56,1kg fasted.
Checkin face to face with Neal Ccash
Low day today just to keep the crispy condition until tomorrow
10k steps 30min cardio
Small full body pump at the gym today

Otherwise than this; pro meeting at 4pm

And then just chill 1000%

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[Allison]

Push pull legs or upper lower

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[Allison]

Hello everyone !
Today 55,9kg fasted.
We were sure it would be a little low with yesterday travel and 14h of plane
Yesterday evening was 56,8kg full belly and full water.
Today small refeed +25gr carbs and +5gr fats
Upper workout, last real workout
Tomorrow small fullbody pump.
Today full day of work on my video posing corrections.
Been working effective since 7am till 1pm to be free.
Tonight at 6pm massage.
Now currently doing my 35min cardio on the treadmill, cause Ccash reduced from 45 to 35 today.
10k steps still.
After the cardio I gonna go to a french bakery to look for extra bread cause I bring mine from france !
Xx

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[Allison]

I do think fasted cardio has a lot of benefits.
For fat loss; an output is an output, but for the way you feeeeel it can play a role.
I love fasted cardio as it activates pretty well my body the time I wake up properly before eating. I never felt my digestion that effective than when I had fasted cardio/steps
And it gives a lot a positive vibes imo fasted.

But it’s up to you for real. I didn’t have fasted cardio since years now, but the way I lean down is the same with cardio post training

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[Allison]

So just did my checkin post refeed and it’s same weight than yesterday 56,5kg.

Today is rest day from gym ofc, with the 14h travel, and goal is 10k steps, idk for 45min cardio but I think I gonna use that travel day for the rest day of cardio

Xx

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[Allison]

Hello everyone
Today check-in but idk yet cause I just woke up so I will update you later.
The coach wants the pre bed weights now, so yesterday 57,5kg before bed, and the day before 57,6kg.
Yesterday has been an incredible glutes day, still progressing lifts so I am beyond happy as you can imagine !
We run 300gr carbs total (refeed) and it has done great !
Today it’s the great departure, and I arrive tonight ln pittsburgh 🙏🫡
Xx

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[Allison]

Work is important, as much as your personal goals, so do what fits the best for both

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[Allison]

Hello everyone
Today 56,5kg so 300gr drop in the night
Crazy lol
Super happy of the shape!!
Refeed today so total 300gr carbs and glutes workout today, 10k steps and 45min cardio (unless the coach says otherwise!)
Leaving tomorrow morning for the plane!
Xx

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[Allison]

Everytime you see a drop on scale, drop on performance and better compo; you can allox yourself a soft increase.
Let yourself at least 7/10 days after each increase of kcals, the time to see how the body reacts overall and then assess

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[Allison]

Hello mate, i would bump up kcals clearly

You need more food atm

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[Allison]

Hello everyone
Very long morning routine this am
And check-in 56,8kg I think we finally got this last bits of fat
Let’s see what the coach will say
Today rest day just 45min cardio, 10k steps and one posing lesson into my studio this afternoon.
Going to the gym now for the cardio and then directly the presential posing lesson.
Xx

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[Allison]

Hello everyone
Today check-in like everyday until pitt
57,1kg weight is stable but neal wants just fes grams less.
He dropped the diet to 40gr fats and 175gr carbs on rest days so it might move a tad tomorrow and tuesday on the scale.
Today full last day of work for the online posing lessons. Then it will be just video corrections on thursdays.
I live home wednesday for pitt!!
So last training glutes will be tuesday !
Last upper training will be thursday and friday will be a full body slight pump.
I cannot wait !!
Now currently doing my 45min cardio at the gym and then today 10k steps total
Xx

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[Allison]

Hello mate, I have a home sauna, and for some time I used it everyday.
Relaxation
Heart rate
There are a lot of benefit.

But can also be seen as an aggression from your body. And I prefer to mention it.

Agressed my skin and add rednesses and irritations, cause it dries it out.

If any one wants an home sauna there is great options on amazon with tents sauna, heat is perfectly high enough

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