[Allison]

I always keep cardio in especially for routine, but pulling it for a few days and total rest for 3 days would be a great shout here just 10k steps….

Increase cals by 300kcals daily….

then go back to 2 session just half the volume and leave 1-2 reps in the tank.

see if this helps….then report back buddy

Hey Nathan, just done my first session back from deloading for 3 complete days as you said. As of i am doing FB every other day i just left 1-2 reps in the tank, like u suggested. Will do the next session again like this one to ease back in, then go back to 100% again. Feels great to be back.

[/quote]
You see, and you will be freshly back

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[Allison]

Hello mate
Gain fat loose muscle ?
You don’t loose muscle that easy trust me 😂😂
Unless you stop dieting training for 3 months
Even if your split is bad you won’t loose muscle if you train

Now with that being said : watch out your macros, training.
And because you look softer does not mean you loose muscle, they just don’t pop much and you can even feel flatter being softer and heavier
Go back to a lean compo and then push again to grow, slowwwwly

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[Allison]

Hello guys
Today 30min fasted
Then vacuum and mobility like usual
Then glutes workout
Awesome today but my back pain came back
Tonight free meal
Xoxo

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[Allison]

Welcome mate
Only exception could be on back to back shows where the athlete don’t “have the choice” than extend the period of time.
But ie
2,5mg anavar 4x a week extended until 8 weeks vs 20mg anavar daily extended until 8 weeks will not have the same impact of course.
I would advise for a bikini athlete using the androgen to “support” the muscle and recovery while middle/end of prep, rather than creating a shape with the compound.
Acceptable is 6 weeks with low dosage
I consider low 2,5mg or 5mg on workout days (assuming 4/5 workout days)
I consider high 10mg anavar on workout days or daily
I consider dangerous and stupid over 10mg for a bikini
I have seen bikini running 25mg per day everyday and in 2 weeks there are already few signs of virilization

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[Allison]

Hello mate, mix iso and cor dry powders rhan add water then fridge the day prior
You need to choose a cor and iso which gonna marry well together though
Perfect combo is vanilla + vanilla

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[Allison]

Training upper today sorry i forgot.
Check-in posted on socials ig
And flex upper on reel ig
Xoxo

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[Allison]

Hello guys
Today fasted cardio 1h
Vacuum and mobility fasted also
Check-in for my coach
62,7kg so 100gr less than 2 weeks ago
He is very happy of the shape
He told me I am ready to prep from now if I want it
I could be ready in 10/8 weeks
I have a much smaller look now, he believes we can do it a third time ⭕️
But we got to prove it now.
He reduced me the cardio from 1h to 30min walk from now on, he want to reduce the stress and he increases the food meal 1 and 2 (breakfast and prewo) on workout days, as performance is great but not spectacular either
The worst part for me will be to believe in me now.
I need to choose the shows for 2025 and visualize a lot ✨

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[Allison]

Hello
As well as the effects of androgens, it depends on each individual, type of androgens, dosage, quality etc
It also depends if the woman got other conpounds in place

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[Allison]

Hello
Today 1h fasted cardio
Half of Christmas shopping
30min of stairmaster for me at the gym
Meal prep and now I am going to chill
Xoxo

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[Allison]

My friends answered perfectly to you.

Protein intake is necessary imo before your workout

You can follow their advice and then give us news on how it’s going

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[Allison]

Depending on your profile… but eating just one banana on me for example would be the best way to fuck my cut

I would need carbs fat and proteins before training and also carbs protein after training

Otherwise I would drastically loose body weight, loosing too fast is not super great to preserve your shape and muscles

So yes heavier meal before bed for you

But if you loose weight way too fast

Have a complete meal before and after workout

Drink enough water from wake too

Thanks for the detailed response Allison. I am only small build, 5”9, 163lbsish

How do you mean eating a banana would fuck the cut?

Tbh I’ve got post workout meal pretty sorted I think. 70g oats, 30g tbjp protein, almond milk and 2 turkey sausages. Probably gonna cut the sausages out after Christmas cause return of protein for cals probs not worth it

Im losing .5-1lb per week atm, just testing the water before Christmas and will add some cardio in from January[/quote]

I mean “if ME i only eat one banana before workout, I would fuck my cut” I don’t speak of you. I am the type of athlete who need to eat a lot and often or I loose too much weight

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[Allison]

Yes mate

Last caffeine stuff post lunch and not after

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[Allison]

Hello mate, if you are a first timer, i mean by that almost no background of workout, and start the deficit straight, yes you will build muscle in deficit, cause you go from a “no gym” to “gym” way of life.

But if you are bulding since many years and you do your cut now, you won’t build muscle, but good point with your lifts staying in progress, you will limitate efficiently the muscle loss.

Be careful bot loosing weight too fast though

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[Allison]

Hey again Ben

I would check your glycemia/insulin fasted/blood sugar

And the thyroid markers also

Now, 150lbs is 75kg right ? How tall are you? If you are taller than 170cm I think you are very slim (please post some pictures of you, lean before, bulk, and lean now)

75kg is very very light for a man practicing BB since 7 years imo

2000kcals is less than my kcals at the end of a cut (I am a woman, not a lot of muscle cause the division in which i compete don’t need a lot, and I am training 3x per week), I think u are under feeding yourself to be fair, so your body will certainly not cooperate once you will start the cut.

Share pics or links of your socials for us to see please, cause I think you auto sabotage your progresses here

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[Allison]

Hello everyone

Today 1h fasted cardio

Mobility and vacuum as usual

I got my periods now so vacuum is a bit harder 😂

Then full day of online posing lessons today, also coupled in between appointments some recording for the routine creations I had, today I had to invent and record 4 routines, 3x for amator bikini npc, 1x for amator bikini ifbb elite.

I have to work tomorrow on the creation of 3 routines for wellness and bikini that I have to deliver this sunday during some online posing lessons.

Today ofc rest day from gym and tomorrow also.

I took the time of recording today to create a bit of content before night starts to fall.

So I got two posing reel ready to post.

Now at 8pm, i can start to chill.

Xoxo

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