[Allison]

Hello 👋
Today i decided to do my cardio the evening to sleep a bit longer
My night are very bad there are mosquitoes everywhere 😂😂😂
Very warm in france and also very rainy so they are super hungry and super there 😂
Rest day today
I gonna do my blood work tomorrow morning so yesterday and today, nothing except walk.
I was supposed to do hiit bike yesterday, but better to rest for faithful results before the blood work.
Today just work day on posing online lessons, also few corrections on spontaneous videos of posing
And taking care/checking the values/ cleaning of the swimming pool of my mother while she is away, cause the water “cannot be unclear, or too green or too this and this” 😂 a pool owner stuff
Tonight I gonna try to go to bed early and avoid mosquitoes 🦟
Xoxo

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[Allison]

Hello guys, yes basically you just have to
Find an appropriate workout volume from which you can put enough intensity and recover good
Eat decent if you wanna grow
Do a deficit if you wanna cut
And sleep enough per night in any case to see significant progresses
Drink enough water, 4/5L is the average in body building workout days or rest days

For the rest of the infos you can find here and there on Instagram or youtube, they are to take with a pinch of salt

There is not much to add
If you progress, keep doing what you do
If you stop progressing, start analysing which aspect can be improved

Don’t overthink 😇

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[Allison]

Wow ! Congratulations, keep going mate

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[Allison]

Hello guyz
Today rest day from workouts but just 30min alternated bike and my usual 30min fasted cardio
Full day of posing corrections on videos
And also one posing lesson into my studio this afternoon.
Then i will have to do my food shopping
Also received my ninja creami machine ehehe
Will try to plug my brain to see what I can do aha
Xoxo

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[Allison]

Hello Ararat,

Show us come pictures 🙏

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[Allison]

Hello everyone

Fasted cardio 30min today

Then posing lessons into my studio

Working a little on the video corrections for tomorrow posing check-in day of my clients

I gonna train tonight glutes

Xoxo

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[Allison]

Hello guys

30min fasted cardio today

And great news : 🩸 periods came back today morning at 6 weeks post show

Which is amazing as this was the longest season I have never had in my entire career with 7 shows in a row.

Periods stayed until 20th April (on stage at Wasatch Warrior Pro) but as they wanted me slimmer, after trying to shrink down the shape I lost them (logical)

They came back on time : usually always 1,5 month post show.

In two weeks I gonna do my blood work control to check everything.

Idk if i can download the pictures of my check-in yesterday but I will try

Otherwise you can click here :

https://www.instagram.com/p/C-xaI6zskzp/?igsh=d3EzN2FmY2Rub2w2

Today full day of online posing lessons and rest day from the gym.

Also meal prep for the week and tonight 8pm massage deep tissue 🫶🏼

instagram.com

𝐀𝐥𝐥𝐢𝐬𝐨𝐧 𝐓𝐞𝐬𝐭𝐮 | 𝐈𝐅𝐁𝐁 𝐏𝐑𝐎™ on Instagram: "Check-in this morning at 6 weeks post-show 🫶🏼 62,9kg @teammhd @rise.up_coaching Week 1 : no tracking - Clean 80% / Transformed Food 20% - long time fasted; eating a little; more in the evening Week 2 : no tracking - Clean 95% / Transformed Food 5% - eating bigger quantities of food all day Week 3 : no tracking - Clean 100% / 2 Free Meals - eating normal quantities of food Week 4 : tracking kcals and macros - Clean 100% / 1 Free Meal Check-in 02/aug/24 : 65kg Week 5 : back to diet / 1 Free Meal Week 6 : diet / 1 Free Meal Check-in 17/aug/24 : 62,9kg This is "I think" the perfect starting point for my Off-Season as the two first weeks back to diet were putting everything in place again. Those 4 weeks of "intuitive diet/self-conscious diet" holidays were useful ! They were necessary to feel just a woman, not an athlete, to live freely, stop asking questions, stop reflecting. This is NOT the right thing to do if you are a first timer : first timers have to reverse !!! I do this sport since a decade, I know how to be balanced, without feeling guilty and without having eating troubles. I am ready to work again on my feedbacks : more 🍑 projection, less legs and hips. Today I am only 2kg over my stage weight at UK PRO (6th April) and 6kg over my stage weight at WASATCH WARRIOR PRO (20th April). My quads are 55/56cm (left is smaller yes), so exact same measurements than pre-stage in April, except that I hold more fat, so they are already smaller than they were. Just need to be patient and keep putting the work in. PS: yes this is my real tan 🫠 ➖➖➖➖➖➖➖➖ Bikini @halterego.bikini Heels Cocktail 501 @kompakwomen 10% discount on @tbjpnutrition & @fitness_world_nutrition with my code AT10 Tan @protan_europe ALLISON10 ➖➖➖➖➖➖➖➖ #musculation #workout #abs #shoulders #competition #contest #bikinifitness #fitness #fit #fitbody #fitnessgoals #fitnessmotivation #tbjp"

1,409 likes, 44 comments - allisontestu on August 17, 2024: "Check-in this morning at 6 weeks post-show 🫶🏼 62,9kg @teammhd @rise.up_coaching Week 1 : no tracking - Clean 80% / Transformed Food 20% - long time fasted; eating a little; … Continue reading

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[Allison]

Hello Jonathan,

Yes you need to be a tad leaner overall if you wanna put yourself into an optimal position to grow then, after leaning down, slow reverse to avoid adding unnecessary fat storage

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[Allison]

You can ofc makes us an update in a next couple of weeks with your new pictures for us to tell you if we feel it’s good for u to start 🤌🏽🤌🏽😇

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[Allison]

Hello everyone
Fasted cardio this am
And also check-in 😍
I can finally say the shape is almost back on track : 62,9kg today
This afternoon was glutes !

Frog 12 10 dropset
Hipthrust 12 10 dropset
RDL 12 12 dropset
Bulgarian Lunges 11 11
Stiff 12 12 dropset

I did lower the weight a little cause I want a better tempo on my exercises, I have noticed I was pushing a little too much with other body parts, so slight decrease to redo better

Tonight free meal
🫶🏼
And tomorrow full day of posing lessons online and at night massage with the amazing Priscilla Pernot (World Champ Figure WNBF)

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[Allison]

Hello my friend, I would suggest to lean down a little more as you got a tiny bit fat still and it seems to get thicker in the problematic “zones” so for you midsection, and then do a reverse slowly
As you don’t got huge amount of muscle yet, the bulk would put on a lot of unnecessary fat I think, and also mentally as you are new to bodybuilding, if you become too fat, your focus can go away : which is an important parameter to watch : the goal is to do everything smooth, so yes reverse once you are a tad leaner with thiner skin

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[Allison]

Hello guys
Today fasted cardio 30min
Full day of posing lessons into my studio
Then bike alternated hiit for 30min as “it is what I need to do to shrink down”
Then I will need to go to my step brother house to take by his keys from the neighbor, check if everyone is fine as they are in holidays in portugal, then come back home
Tomorrow is check in day !! Cannot wait to see how it goes 😍😇
I feel much much leaner and also more slim, but I do feel flat with that much cardio into my routine, but tomorrow evening will be the free meal so it gonna be much needed after glutes day
Second week of my new workout routine, I like it (I mean I don’t have the choice so I find the positive in it) and having alternated bike 30min is quite good, I always feel happy when the job is done and I can feel a different feeling than after a gym session)
It’s not my dream routine, but it’s ok, I am getting used to it.
So 2x bike per week
So 2x glutes workout per week
So 1x hiit plyo per week
That’s litterally all. We do what is needed to fit the division, but yes it’s sure that I love body building a lot, and I don’t feel body builder with this.
This is what it is.

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[Allison]

I will let Jordan OR* the others

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[Allison]

Hello my friend, I would lean a little, cause the abs section hold a little still, than will let Jordan pour others answer for the choice because full body and upper lower cause I would always choose upper lower for recovery reasons

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[Allison]

Hello everyone, cardio this am, posing lessons this afternoon into my studio and also hiit workout (lol) tonight at the gym
I am joy 😂

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