[Allison]

You just have to stay away from your leg day if you wanna save some energy for football and keep growing you lower body
Also try to be regular in your football practice to track correctly your output and be able to eat enough, as football is very taxative as a cardio
Your food as to be aligned to it
Idk what you call density day cause maybe my translation to french (sorry) is not perfect, but basically your split is a push pull legs arms settled in reverse, so to me it seems fine

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[Allison]

Only first timers can grow in maintenance, as they jump from a normal way of life to a body building way of life, so they will put some muscle cause their habits just changed from zero to a diet/train/cardio/water way of life

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[Allison]

So thousands time : no no no
Follow experienced people, the not the new trendy intagramers which never been huuuuuuuuge at least once in their life

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[Allison]

Hello my friend 🫡
To illustrate the step I am into : all my off season I was in maintenance (I am a bikini pro) BECAUSE, I am not allowed to build more muscle, density, size cause the division has a certain standard.
Since 9 years doing bodybuilding : I did a surplus in my Off seasons, and I had insane progresses for a woman. 19kg of muscle.
But this time is over : now I need to loose some and maintain some others : so I basically stay in maintenance. You can be sure that ofc I will progress some little parts here and there (where we focus our attention onto) but I will never be better/bigger/denser than before

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[Allison]

Also very important, trust your eye (I know that if you are an ex-obese your vision can lack of objectivity) but try to visually watch closesly your fat %
For both of the two phases
If you need us to help u: you can send your pictures at any moment ; just to let u know, you share the link of your front and back pictures and we will help u to be objective

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[Allison]

Hello Lucas, Clare nailed the answer!
Your growth was a tad fast, imo, so you can keep the deficit until you are very lean, and then slowly reverse diet, try to stick to your diet, allow yourself one meal free per week for the mindset and adherence, preferably post workout of a weak muscle, and preferably evening, for you to go to sleep peacefully and have a reset done during the night to start the next day fresh and back to “strict” meal plan for a week.
I don’t know if you failed dieting in both of your two phases, but keeping the macros as they should be is the most important.
Almost 1kg per week in 10 weeks it’s too much, I would prefer 300gr/500gr added per week to be steady steady

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[Allison]

Hello everyone
This morning 1h fasted walk
Vacuum routine also
The pain is gone and did not came back after yesterday workout of glutes, very good news
Also today full day of posing lessons
Just finished now
I will advance my work a little for tomorrow posing corrections / this month i decided to choose thursdays
Xoxo

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[Allison]

When I started my BB journey 9 years ago, we did a deficit of 5 weeks and I started to train at the same time, I have gained some baby muscles in the five weeks and lost almost all my fat, then we started to reverse diet and the real gains occured after.
But my base was skinny fat, without love handle, it’s the reason why the deficit last only 5weeks though
And in 9 years, this has been the following process
– surplus
– deficit
– surplus
– deficit
With a goal of going on stage, but would have been the same if you don’t wanna compete

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[Allison]

Hello mate
As you are a beginner, you will build some muscle while in deficit yes.
Cause your previous lifestyle was not bodybuilding so you will become in shape definitely yes
If you got love handle, it means you hold a thick amount of fat around the midsection, so bulking now will just increase them more
To start a bulk you need to be a tad leaner, so just start a small deficit, workout hard, be patient, and once your body compo is better, then yes you can start a small surplus

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[Allison]

Hello everyone
1h fasted cardio today
Vacuum routine also
And finally I can say the pain is gone for now
At least something positive, but today I have to train glutes so with the activation of the medium gluteus as my physio said, pain will probably come back again, let’s see
But my morning has been beautifully good and pain free for now

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[Allison]

One more point : I have reached the maximum size/volume I can have for the bikini division, and until now I was in maintenance 😂 trust me I did not progressed, except I got a better body compo but that’s all

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[Allison]

And anyway if you eat at maintenance at some point you will loose weight though after few weeks, so u will have to increase your diet anyway

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[Allison]

U can build a shape with maintenance for sure but you cannot build a “physique”
That’s my opinion.
Calorical surplus, avoid getting too fat, that’s the way

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[Allison]

If the split*

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[Allison]

Do a muscle split, with a rotation, not strict days
I mean if you have 5 workouts, u do the five no matter is the split last 2 weeks, like this you will have time to recover, no matter how much times you workout per week

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