[Allison]

Leg*

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[Allison]

I would not do twice the squat either clare is right, put a less press

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[Allison]

Don’t over complicate things mate, just go for upper lower 4x per week
It goes with everything else in BB
Don’t overcomplicate supps or diet
Simple works

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[Allison]

Hello everyone
Today full day of online posing lessons
Then now i am doing my 30min cardio
And I am making a posing project in reel tonight “don’ts of posing” that i need to record tomorrow to post in several parts, so just need to elaborate all the topics and make a list of the don’ts i see most of the time, as the second season is about to start, i see way to much posing errors so it will be helpful.
I will try to record everything in once, and then post separately
Xoxo

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[Allison]

Hellooo
Cardio fasted 30min today
Full day of work on posing video corrections
I did the corrections at my mother house next to the pool to enjoy this beautiful weather and also to full clean the pool, i need to fully vacuum everything
Now i gonna make a break in my corrections, i gonna start again later tonight, i will go to the gym to do my 30min alternated bike now.
Xoxo

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[Allison]

1000mg with last meal 🤌🏽🤌🏽

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[Allison]

Agree with the guys above, you don’y have the training possibility EOD so better upper lower
I would do
Monday upper
Tuesday lower
Wednesday rest
Thursday rest
Friday upper
Saturday lower
Sunday rest
I know I have written only 4 days but you can dedicate the 5th one to some active stretching and mobility, which is a great tool for you to grow your muscles
Hitting 5x would not allow you to recover properly if you hit upper on wednesday
OR you can cut it this way
Monday push
Tuesday pull
Wednesday legs
Thrusday off
Friday upper
Saturday lower
Sunday rest

Take into account that I am not a coach at all, but for me this can make sense

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[Allison]

Hello guyz
Today I have slept way longer than planned, i needed
30min fasted cardio down, i gonna take care of my mother dogs and pool and probably chill at the pool and workout glutes later in the day
Today no work 🤌🏽
And tomorrow full day of video corrections on posing for my clients
Xoxo

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[Allison]

Hello everyone
30min fasted cardio
Posing lessons online all day today
And I need to take care of the dogs and pool of my mother
Then tonight massage
Rest day from the gym ofc

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[Allison]

Wow congrats amazing cut, still high in kcals though for this condition!
For the stringy feeling 😂😂😂😂 even bigger boys feel than while in cut, this is a glycogen stuff, when you wanna run a cut, you just deplete yourself and feel skinny. I do feel same whatever the weight I am, it’s just a normal state of mind, but when We see your visual, you did not lost mych muscle though, so really good self guidance well done

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[Allison]

Hello everyone
I have recieved my blood results and everything is pretty good according to my brasilian doctor🫠
Super happy with this as it’s been a looooong season for me, from september 2023 in deficit until july 2024.
I was not using much peds as you have noticed but orals can still impact your general health even if dosage is very low, duration counts also!
Asat alat are just raised a little compared to what they were but nothing huge, just a little on the higher range.
This off season will clean this – need to wait 4 weeks extra and watch the improvements
Thyroid is perfect.
Cholesterol perfect.
Female hormons perfect.
Iron/ferririne/saturation ferritin index good but supposed to be better for someone who did not had cycle since april (my menstruations came back this last sunday) so i will need to supplement myself again in iron, 60mg daily for 30/60 days to fill up my stocks.
Creatinine urea top.
Sodium potassisum vitamins B D also ok.
Cortisol a bit higher, but my doctor told me that if I have pain to find sleep and if I am working a lot or changing the way to workout (we had hiit a lot per week now) everything is related, so I have to focus on resting more and better and also redo other exams in smg like 8 weeks.
To recheck the asat alat and also the cortisol.
He is super happy overall, and don’t see any damages; do I got my guidelines for this off season.
I honestly have a lot to work on shape wise, as the growth of 2023 has been beneficial for my growth as an athlete but unbeneficial for my growth as a bikini.
So a lot to undo and redo, but that’s bodybuilding though (for the undo part I am not sure lol) but u got my point

30min fasted cardio today
Then glutes workout
Also tonight is free meal, i will order sushis and I have made my own fit ice cream with my new ninja creami machine hehe
Today no work, good i will be able to chill

Xoxo

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[Allison]

Agree with all the guys above
Everything has to be done according your goal and for the best efficiency possible.
Only in that case ped will be helpful to maximize what you already maximized with food, training, recovery, sleep, hydration, etc etc

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[Allison]

Hello guys
Today I started again my stretching and mobility for 30min and I will stick to it
Then fasted cardio 30min
Then I have posing lessons into my studio
And after I will need to do my bike hiit session missed on tuesday cause of the mandatory rest days before my blood work
I have some of the results already which is amazing
Iron and ferritine are perfect (normal as I did not have any menstruations since april) but we will make sure to keep them in range
Thryroid is great
Cholesterol is great
Vitamins are great
Minerals are great
For the other values I wait my feedback from the brasilian doctor to give you an interpretation.
Xoxo

Instagram : @allisontestu
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[Allison]

Hello my friend
Dream sleep from TBJP is the best cocktail cause it’s a mix of everything you need
So ashwa magnesium zinc, also you can watch the dosage of the tbjp dream sleep and get the three supps and take the dosage like it’s dosed in the dream sleep tbjp
Also depending if you are natural or not
But if not natural I would get the vital support tbjp (same u can look at the dosages and get the equivalent)
And also i would personally get the insure tbjp as if you run high amounts of carbs, this product is great to keep your blood sugar in the good range (same you can find the equivalent watching at the values and compo on tb-jp.com)

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[Allison]

Hello everyone
Did my full blood work this morning
Now doing my fasted cardio
Then I will do my plyometrical hiit workout
And then I have posing lessons into my studio
That’s the recap of my day
I will have some of the blood work results this afternoon and I guess the others in the following days
I will make analyse my results by my brasilian doctor, who is into bodybuilding
And if something is out of the box he will tell me what to do, but let’s hope everything is fine like usual 🫠
Xoxo

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

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