[Allison]

Yes mate, see a physio he will tell u

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[Allison]

Before touching at any macros or kcals
I would add some daily cardio 15/20min per day
We do want to keep your kcals the highest possible, so start with some Neat/steps/soft cardio
Cause you did not mentionned if you actually do some
I assume you drink enough water also

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[Allison]

You don’t have any pictures to share ? Thanks mate

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[Allison]

Hello everyone
Today 1h fasted cardio
Vacuum abd mobility routine
I got one posing lesson in my studio today
And then glutes workout , I gonna try to re integrate again the stretching exercises as the hamstring seems to be healed now
Tonight free meal so it’s gonna be sushiiis
Xoxo

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[Allison]

Totally agree with the guys above
At one point appetite will not come back though, so you will just need to do what they said above to prevent yourself to vomit 😂

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[Allison]

I would say 8 hours too
But same as Kuba, I have re-arranged all my life for me to be a full bodybuilder so this may not seems realistic for someone who did not do that

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[Allison]

Hello mate, if you do recreational BB, ofc it’s fine 1/2 days it happens!
If you aim to be an incredible athlete, no that’s not fine at all.
Take the macros/diet plan as your job
U need money ? You go to work everyday right?
If U need progresses cause u settled a goal to yourself ? You got to hit everything perfect everyday.
So depending on your personal goal; it’s fine or not.

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[Allison]

Hello everyone
Fasted cardio 1h today
Then vacuum and mobility
Today I suffer a lot in the belly and as I take notes since I stopped my birth control pill in feb 2023, I guess this is the ovulation.
I do that since bit less than 2 years now; taking notes, cause I think I have lived for too long in the deny of being a woman; idk if you see what I mean, but when I had a belly pain, it was “obviouslyyyy” from and injury or digestion, according to my thoughts 😝😂
But since I take notes, well I noticed that the moment which is a nightmare is my ovulation.
It’s like huge cramps, hurting when I walk, seat, eat, drink, basically I think I will just take a paracetamol but I have to stay on top cause I work all afternoon on posing lessons into my studio and I also got my stair master to do at the gym.
Xoxo

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[Allison]

30 Reps* not sets

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[Allison]

Agree with the guys above
For years I have been training 6x per week 4-6 sets also per body parts, 10 to 25 and sometimes 30 sets
I have had enough progresses this way because I did tolerate more volume cause I was less strong, and had much less muscle.
I did start to think about doing something different when I needed to level up
But for 5 years I did that ; and succeed to create a base more than enough.
And you even know what ? First years I ignored we had to do a progressive overload 😂 so I did progressed without for a ling period of time
Don’t overthink

Then I have jumped into short sets and low volume, but I was strong enough for it, and the physics respond awesome at that time too

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[Allison]

Yes 200/300kcals seems fine Joan
You let it until the weight start to stabilize or decrease and then you will add 200/300kcal more
Follow this process and everything will be fine
You can def create a great amount of muscle being natural
All my off season have been natty in the past (until 2020, when i just added 2ui gh per day) and I did decent progresses
You just need to put enough intensity, good workout form and move the weight with your muscle you wanna train, not the whole body and recover well, eat and be patient

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[Allison]

I drink 5/6L all year round cause I do feel the need to
But you can def drink 4/5L
Kuba got it right for the quantity of salt to start
Me i use def a lot more, but the variable which is important is : how much salt you need to keep your values in range, and keep this amount stable then as much as your daily water

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[Allison]

It’s just because you hadn’t been able to train lower since the last couple of months, so totally normal, take an extra rest day for lower body. Let it recover properly so go only for upper body tomorrow and if you feel better on saturday go for a lower body or wait sunday for a full body again

The soreness is normal, you just back at it since yesterday ; and as your volume was low, I guess u put enough intensity through your sets

Massage gun or massage now
Rest the lower and restart fresh a little bit later in the week

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[Allison]

Point 8 is super important though, the pressure of the waist trainer on the belly coupled with the pressure out when you are in the bottom of the leg press for exemple, can make everything explode inside

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[Allison]

Hello Marcus
They all covered it perfectly
1/ DAILY vacuum fasted / you can also do vacuum at night with food in on top of the fasted
2/ avoid bloating by any means
3/ avoid heavy compound lifting with bad bracing
4/ keep the belly in 24/7, don’t let it extend to the front and control your posture
5/ don’t use big weights when you train abs, that’s not needed, you will grow your abs though and it will thicken the waist and make it stronger, what you want is visible and nice abs with a small midsection right ?
6/ don’t do obliques!
7/ waist trainer on all standing positions at the gym, and on standing cardio
8/ no waist trainer on all hip flexion positions at the gym : control your bracing
9/ priviledge assisted machines for squat i.e. rather than free barbell squat, the goal is to focus more on the muscle you workout and use less the stabilizing muscles from the core
10/ don’t get overweight, don’t overeat, and separate your meals enough in your upcoming growth season
11/ keep a soft cardio output in your growth season

That’s everything I am doing myself except that I don’t workout abs, only vacuums

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