[Allison]

👋 hello
I would get lean before the gaining phase
When new in the gym i had made a muscle split
One day one muscle group and it’s good to start
You don’t NEED to do an agressive deficit
Only a small deficit could be fine
But if you know that you lack of efficiency then for your work and life, maintenance is fine bUt longer
You just have to settle your main goal
Is it the shape and sport or is it to be balanced in all areas
The two answers are totally valuable
Most efficient is a small deficit until being lean enough
Most comfy is maintenance and wait for a better body compo

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[Allison]

Yes u need a coach but i don’t see any point of waiting, take a good coach now and he gonna have a look on your bloods and adjust all the variables to put you into optimal ranges if smg is not perf

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[Allison]

Hello guyz
Fasted cardio 30min today
Vacuum mobility also
Before that check in for my coach
62,8kg so 400gr more in two weeks
I don’t put much attention of this weight increase as we did the check on a thursday and usually I have them done on Saturday so not same diet on rest and tD, and we are happy of the shape so whatever
The coach does not want to get me leaner than this, he tells me it’s enough for an off season.
So we keep this kcals of maintenance and we gonna stay here and try to improve weaknesses from here.
I am 5kg over 2024 stage weight in average
So we are in a good position for hormons, periods and not to far from stage if i wanna jump into a show.
Body compo is not so bad, so here we are.
Today stair master at the gym for 30min and also full day of posing video corrections for my clients
Just finished now.
Tomorrow is upper !!!! Yeaaa

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[Allison]

And if you are hungry, drink water and stay busy
And if your collegues wanna bring you at the restaurant, you say yes but with your tupps and don’t be shy to say no to their food, I mean, often rice and chicken is upsetting people, but clearly if you ordered mac&cheese or fries they don’t care what you eat lol
They will probably say “oh eat like us, it will not harm u” but they don’t care, just say no and eat ur chicken, drink a soda zero and keep job relations good

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[Allison]

Hello mate.
Accountability is organisation.
1/ your main rest day : cooking
Rice, chicken, veggies in huge quantities
Serve yourself every day before or just organise your tupps for the week
2/ alarms on phone, for wake, meals, cardio, bed time
3/ allow yourself one free meal per week at night post workout (last meal is better to improve sleep and to wake up fresh and motivated the day after; post workout cause this will also benefits you)
4/ buy 4x bottles of 1L and you drink 1 L morning, 1 midday, 1 afternoon, 1 evening (more if you need more) or just buy a big bottle of 2L and you fill it twice.
5/ don’t be afraid to add colours to your meals, spices, lemon, salt, oignons, make healthy sauces/ one theme per week for exemple (lemon herbs one week, oignon paprika the week after)
6/ variate the cooking of your meats : airfryer, oven, steam, plancha, grill, minced meat in hamburgers you have many ways to adhere and love the food u eat, variation and taste is often the key
7/ to find motivation for cardio or step, try to do a profitable time; don’t loose your time scrolling on socials, but use this time to listen some podcasts, to make a goals to do list of what you wanna accomplish and things like this.
8/ do yourself a shape check-in. Weight measurements and pictures / videos, same place, same day of the week.
And then the frequency is up to u; some people binge eat so the need more frequency, some people don’t binge but they loose consistency when then don’t see enough progresses; for this second type of people, is better a check-in every two weeks as every two days you will not see much difference imo.
9/ set your goal and put it on the fridge or on the background of your phone, set your goal but find the REASON why this goal.
Most of the time humans set a goal that does not have much to do with their initial trouble.
If you had big family lack of love and peace and that the gym helps you to get stronger mentally physically (my case), well basically it’s not related, but think like this “keeping my goal number 1, is the proof that I am someone who really deserve to be loved and respected. And it goes but loving you and respecting you and your goals”, it might not work for everyone ; but I never failed the diet plan or workout plan in 10 years.

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[Allison]

Small muscle, less intensity possible, so yes, faster recovery

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[Allison]

And when your weight reached a plateau during the check in you have made, I would increase the kcals 200/300 kcal on TD, and you can choose to divide a little bit more carbs everymeal, or more carbs pre and post workout
I have experienced both, both works almost same though

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[Allison]

Hello mate
That’s an individual answer
First of all you need to know in average your maintenance kcals
Then from here if you work alone; get yourself a higher day diet on TD and a lower day diet on NTD.
Start with spreading your diet TD in 6/7 meals if your days are long to very long
And 5/6 meals if your days are shorter
Depending on your wake time and bed time.
From here try to divide equally your carbs, wirh a tad more carbs before and after workout than in the other meals.
Pre and post workout is better with cream of rice and isolate as it’s easier to digest and will let you “free belly” at the gym.
Electrolytes is a much if your job is very physically taxative. And yes you can drink in the car your electrolytes from home to the gym and at the start of your gym session.
During training, you can drink some performance fuel tbjp, but remember to count the macros of it ofc
Now with that being said, it does not matter if you eat 50g carbs or 60gr carbs pre workout, just fit your daily macros, that’s all
Don’t think too much, just let a bit of time before goind to the gym 30-60min after your meal, and around same for your post workout meal in average, but can be more, can be less, it’s person dependent

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[Allison]

Hello everyone
This am fasted cardio 30min
Vacuum and mobility too
Full day of online posing lessons
Just finished now as I have squeezed some competitors in for the natural pro qualifier in france this weekend
Also finishing now my 30min on the treadmill
Rest day from the gym too
Xoxo

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[Allison]

8/9 . Go to bed early , dark , cool room . Dream sleep 45 mins before bed

Do u mean go sleep at 8or9 or 8-9 hours of sleep [/quote]
You asked for the amount, Jordan answered the amount though

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[Allison]

Hello mate
Honestly I would reduce cardio
You can keep the steps fasted
But as you wanna now gain muscle and weight, and your daily schedule seems too busy as you do steps before work – work – gym – cardio – steps again and on top of this you sleep not good
It was probably excellent for fat loss
But now to grow you need to focus on sleep and recovery though.
Your lifts are progressing which is good.
*So first I will add Dream Sleep tbjp pre bed / reduce caffeine if you take some (one two coffee max in the morning not more) / cut the screens 2h prior bed and focus maybe on reading or doing things that don’t excite your brain
* secondly I will stop the cardio totally and keep the steps
* assess how you feel from there
* if you still feel tired after that (one week trial); I would do a deload, keeping the steps but no workout for a week, and doing you NTD diet

That’s what I would do here

Also I would allow myself to add few massage sessions here and there

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[Allison]

Hello everyone
Vacuum mobility this morning
Also 30min fasted cardio (walk)
I will do the other half this afternoon post workout
This am I have been to the garagist cause my car has a big trouble ; the guy said approx 1000€ 🎉🥲
I will use the car of my husband instead
Now I will train glutes
This afternoon two posing lessons into my studio
And tonight will finish my cardio 30min
Xoxo

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[Allison]

Hello mate

I would push one week more but it’s me, and I will just want to get peeled

You can also slowly start your gain phase now cause you are lean enough

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[Allison]

Hello James
I don’t recommend taking your weight daily (except if you are a very advanced person in this sport) otherwise it can lead to a weight focus; if you “loose” weight in growth you gonna be sad and frustrated, if you “take weight” in cut ; u gonna stress TF out.

In off I weight once every two weeks or three weeks.
In cur I weight once a week.
Before a show (last 4 weeks of cut) it’s every two days or everyday, or twice daily depending on the adjustments needs.

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[Allison]

Hello everyone
Today vacuum mobility fasted
One posing lesson this mid day into my studio
Now doing my 1h cardio
In few minute I will leave for the stairmaster at the gym
This am was meal prep, house cleaning, washing machines
And tonight a bit of administrative work for the posing corrections subscriptions of december
Xoxo

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