[Allison]

It’s 4lbs more so only 2kg more, that’s reasonable
I think you can go back to your previous diet for few days, and when being a little leaner as before, watch weight and reverse, 200/300 kcals is slow and wise

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[Allison]

It’s quite simple, if you wanna go to bed at 11pm
Eat the last at 9:30/10pm
And then settle the rest of you day taking care of assing enough space btw solid meals
Mines are 10am / 1pm / 3.30 / 6pm / 9pm / 00
That’s not a perfect bed time, but since ever I never been an early sleeper, or early morning eater
The routine of someone else will not be good for you, so do you !

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[Allison]

If recovery sucks after a reduction in volume, I would honestly make a one week total break, stop hiit but keep some steps in daily
The fact you keep progressing lift is good, but if your body feels drained and sore and don’t seem to handle, take a break
From experience, a total break (keep dieting ofc) is sssssso good once you go back to the gym
Take this week off to settle physio appointments and relaxing massages

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[Allison]

Hello guys
Today 1h fasted cardio
Been looking for my husband to the airport and take him back home
Been working here and there this am on a project of ebook french and English for posing bikini npc
Also working a on a new formula of posing service: a rourine creation by myself for wellness bikini ifbb npc athletes
Like this they don’t have to think it, they will just tell me their body strength weaknesses and their conditions, and I will create them a personalized and individual routine
Today I got all my online posing lessons
And then we gonna make food shopping for my husband.
No workout today ofc
Xoxo

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[Allison]

Shoulders for me it’s all dumbells
Military press
Lateral raises
Frontal raise
Rear delt with the pec dec
The most important is to lift with the shoulders only, that’s imo the easiest muscle to train but also majority of the executions I see at the gym are not optimal, too much weight, help with other body parts, etc
I think the machine is usefully only when the weight you start to carry over your head can kill you with dumbells
Once again that’s my opinion

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[Allison]

Hello, I will let my friends answer to this new workout settle
But what’s clear to me imo is that when as exercise hurts your lower back, that’s probably because the execution is not the best and your spine is taking a lot of load, it can comes from a lack of mobility in legs, hips, lower back etc
I would advise u to settle a mobility routine
Good warm up for your hips before starting your workout
Review the execution with someone who knows
And as you did : put the painful exercises at the end of the workout ofc it’s better, otherwise you can be f*cked at beginning or middle and then the rest of your session will not be great

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[Allison]

Hello mate, we need more infos here
Not tracking kcals : does it mean you barely under ate or means you over ate?
What was your weight before the holidays vs after?
How is your body composition atm
Lean or holding some decent fat? Do you have pics ?
Depending on your answers the approach will be different.
Cause the time before your holidays was your deficit diet so i would not go back to this, unless you took a lot of fat during holidays

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[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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