[Allison]

Hello guyz
Today fasted cardio 1h
Also vacuum and mobility
Then full day of work on online posing lessons
Just finished now
And now currently cleaning all the house and doing washing machines
Meal prep for the week
Today is rest day from the gym also
Xoxo

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[Allison]

Hello everyone
1h fasted cardio today
Mobility and vacuum also
And checkin for my coach
62,4kg so 800gr dropped in two weeks
Which is fine, everything seems super great
Legs look smaller, as much as glutes
But sizing down lower body will make everything size down though
Then once enough smaller we will build back up the glutes from there I guess
Glutes workout today, i redone the rdl and no tension at all anymore in the hams, today I sis not pushed far, i just did the movement with normal weights just to get the blood in
Next glutes workout i will put the normal lifting weight i usually do.
Tonight free meal, italian food
Still waiting the feedback of my coach for my check in
But i feel it : “keep same weight is moving see you in two weeks”

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[Allison]

1 rest day minimum is better

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[Allison]

Insulin pins cause less trauma
Do it were u can reach easily the muscle

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[Allison]

Hello mate, def not ok to keep training; we are happy to see you are safe, but your body had a trauma, so maybe just the lower body is sore but your whole body is stressed atm
Take a rest completely

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[Allison]

Hello 👋
Totally agree with the others here
For your weak point : u need to start with it in first; to take the maximum out of it, you need to be fresh
Also, side delts, i would not add intensifiers, I would go for straight sets, but first of all if you lack of just side delts but not front and rear, maybe you need to focus on execution.
90% of people training side delts are lifting with everything else than the side delts actually: is your side delt movement not too much angled on the front ? Do you lift the weight only with your side delts or with the trapz or arms
That’s the most common mistake on people training shoulders, adding more weight and the execution is less good.
I would increase the volume/sets per week if I were you, and focus on a very clean execution, making sure the muscle does not relax btw your reps
warm them up tbefore u start, u wanna send the signal to this muscle

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[Allison]

Hello mate,
Agree with the others
Last meal the day prior, carb heavy
Very good hydration upon wake, eaa, electrolytes, banana is good and please use some whey in this meal, and then carbs on your way to the gym and during your session
Solid meal post workout
And if you can just let a little bit more time to your body to wake properly, I would wakeup a bit earlier

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[Allison]

Hello everyone
Did not sleep all night, I had to take off my husband to the airport this night and i couldn’t find back my sleep once back home
Now I am tired but if I sleep now my sleep rythm gonna be messed up.
So i do my 1h fasted cardio
Then I have my epilation laser appointment
Then one posing lesson into my studio
And tonight I will train upper body
I did find my package tbjp and it is at the post office so i have to go there also
Xoxo

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[Allison]

Exactly ! agree with Jordan
Don’t take your weight out of nowhere
If your split is the same each week, just choose one day per week to take your weight and stick to this day
It can be every two weeks or every three weeks in growth season no problem
But yes weight is always a tad heavier after an intense leg day, this is common
The most important is to stay with a lean enough composition, if you see you are becoming too fatty, make a small step back

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[Allison]

Find a specialist who can respect your sport and understand it. i know it’s hard but it can also be an online doctor from another country too, in brasil many doctors works with body builders, and can read your blood works perfectly and tell u what to do without judging you or telling you to stop eating whey or to stip training.
Conventional medical area and gp are made for normal people, but once you are an athlete you need to look for someone more qualified

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[Allison]

Hello everyone
Today rest day from the gym except for stair master 30min
This am fasted 1h cardio (walk)
And vacuum
Today it’s full day of work on my posing video corrections
And this afternoon i will help my husband doing shopping for a coat and help him doing his luggage cause he leaves for italy at the euro masters npc
And then he leaves to Portugal from milano
Yes I help him cause he is not an organized person 😂😂
He needs me ahah

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[Allison]

Hello my friend, I have seen the pictures
Yes don’t don’t have a lot of muscle mass but that’s not a problem first of all.
Most important for you now is getting rid of the belly fat area which is all around front and on the love handles. The fat amount is still high and skin is still thick on that zone also.
I would stick to a small deficit until you get rid of the mid section storage. No matter if you got enough muscle or not.
Otherwise while starting a surplus you will end up increasing the body fat all around and the majority of the body fat amount targets only your midsection so you will mainly store there.
Keep your deficit and add some daily steps, and cardio also.
The moment when you will have to stop the deficit will be when your midsection will be leaner imo

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[Allison]

Weight is super heavy, i don’t know how tall you are but I would advise to diet down asap and take the supps the others recommended

I’m 6ft3 – all the supps have been ordered – thank you for the help[/quote]

You are tall, ok it makes sense, you would have been 170cm I would be a lot more scared.

So focus on the supps you ordered, diet down a little just to lower the weight a tad and focus on stress gestion 🤩

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[Allison]

Yes antonio, if your body weight reached a plateau, you can increase the diet
But 50 kcals is a bit low to me, I would add smg around 200 kcal on TD and let it run this way until the next plateau
But if you are afraid do as u feel good
But clearly yes you can increase your diet

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[Allison]

Hello mate, def upper lower
If recovery is poor, just adjust the volume, and take care your diet is high enough for your needs

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