[Allison]

There is 100gr of undirected fats from minced beef chicken and salmon mainly yes
I would set a base of 10k steps a day to start
And why not 15/20min cardio per day
Just after i would lower a bit of carbs everywhere except around workout

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[Allison]

If u don’t wanna try roaccutane YET, try DOXY 100 for 3 months
Doxycycline 100, one pill evening meal, don’t go to bed the hour after the take

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[Allison]

Hello mate.
I feel you.
I have been subject to severe acne before even going to the gym.
It was a “contact”/”heat” acne
If I seated on my school chair; the contact gave me pimples in the back under the shape of kysts/ball under the skin

I did roaccutane after many years of waiting and trying things
I will redo if I had the choice
For one year, max dosage.

I was even going to the beach with a t shirt at 17 yo cause it was so ugly and salt + sun were making it worse.

So do roaccutane yes
The doc will prescribe you blood works once a month cause it raise the cholesterol though qo this is to watch
Also, take smg to protect your liver while on steroids, vital support tbjp is great
And my small tip for you, rinse your with cold water, cause heat spread bacterias and make your skin/inflammations even worse.
Use a cotton stick for ears, to apply ONE DROP of TEA TREE on each pimple head, and let it dry before putting a t shirt (this works so good, but don’t put it everywhere, this is bruning the root of the pimple, that’s why only one drop)
Never scratch your acne, never ever

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[Allison]

Iodine is added in salt for health reasons
Depending on geographical zones, some people can miss their daily iodine needs
As simple as that
Iodine deficiency can lead to deregulation of thyroid and growth troubles
Iode is naturally contained in yellow of eggs, milk, fish, and 🐚
So if you need iodine, himalayan pink salt is great, or iodine salt
If you don’t need iodine, normal sea salt is ok no problem

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[Allison]

Hello mate
It’s probably form and exercises selection
Not a volume trouble
First of all, use a stick wood and make some mobility for 2min before starting your warm up
Then warm up with elastics bands and try to feel your lats only
Then you can start your workout and record yourself to analyse your form or ask a big guy at the gym who got a big back to watch your form, that’s what I would do if I were a man, or watch the video of Marc as he told you
Also choose good exercises were you can feel them, I always started with unilateral rowing to make sure I send the message at the right place, and then doing any other back exercises for me were working well

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[Allison]

Hello guys
Today vacuum and mobility fasted
Then workout of glutes in another gym cause my gym had been closed for electricity troubles
Awesome glutes workout
Loads are increasing
Here is the recap
1/ GLUTES
Side walk with bands (1 static + 1 dynamic: total of 4 sides walks)
Right Hip raise on step x 60rep
(This is for the activation of my left medium gluteus in static position as he is way weaker than my right, for this off we wanna focus on the perfect symmetry)
REVERSE FROG 40kg w/ bands
● 13 13
● 1xBACKOFFx15à20REPS 35kg 15rep
SMITH KNEES w/ bands 55kg
● 12 12
HIP THRUST barbell 200kg
● 11 11
● 1xBACKOFFx15à20REPS 160kg 15
KICKBACK 45+ crossed 30kg
● 3x 15+12
Now I am doing my one hour treadmill
No work today, chill makes it good
Tomorrow full day of work on online posing lessons, and also tomorrow morning early I have to take back home my husband as he was in Portugal with his family
Xoxo

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[Allison]

I would by a mince machine and buy real beef and do it myself though

If I wanna eat beef I wanna eat beef and not pork

Alright, thank you Allison[/quote]
Welcome mate !! And i advert you : mince beef from real bifsteak is insane!!!!

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[Allison]

Thank you all 🙏
I don’t want to compete unless I’m ready, I’ll definitely do one more growing and cleanup phase before revisiting the competition idea
Do you have any resources about posing, some videos on the site, or smth from YouTube?

I advise you to contact Rhea for posing, she is amazing, and what is beautiful with the posing is that literally everyone get flaws: but good poser knows how to hide them

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[Allison]

Hello
Today 1h fasted cardio
Vacuum and mobility
Nails appointment today
30min stairs master at the gym
Full day of posing videos corrections today as i decided it will be all mondays for december
No workout ofc today
Tomorrow is glutes
Xoxo

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[Allison]

Makes sense. I’ll be traveling from the US to Mexico for vacation 11 days.

Mexico is légal there
Get this in pharmacy 😂

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[Allison]

Often? Everytime your weight drop or reach a plateau at your weekly or every 2 weeks check in
When you increase, weight will go up, up, then stabilize and eventually drop. That’s the moment you increase 200/300 kcal per TD, until the next time
Take pictures, measurements and weight everytime you check-in yourself : fasted ofc
You will need this later to see your own progresses with your own eyes

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[Allison]

In push up phase, I personnally been increasing carbs, mainly breakfast and around workout, on training day, 200/300kals more it’s safe

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[Allison]

I know what you mean, I think it could be a good idea, I’ll look into it, but I’m a bit afraid of not doing enough, is 4-5 repetitions per set good for such a small volume? or should I do 6-10 repetitions instead? and 2 leg sessions per week is a lot… my aches and pains usually last several days, but they’ll probably get used to them after a while…

As you seems to be a non advanced lifter, I would aim from 8/10 to 12/15 reps,

4/5 repetitions when you don’t have the capacity to perform heavy with a perfect execution, it can lead to injury

I would start 8/12 reps with progressive overload ofc
And then see what u get from there

Imo

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[Allison]

Hello mate, agree with kuba
You def need protein yes

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[Allison]

Also, idk but your kcals don’t seem to me super high imo

Do you have any pictures ?

Before (lean) / last cut (lean) / and now

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