[Allison]

Rest, your muscles need rest to grow

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[Allison]

Hello everyone, this morning 30min routine stretch mob vacuum
Also appointment with my physio to recheck my lower back which is much improved since I redo my routine fasted.
Then 30min cardio and some administrative stuff for spontaneous video posing corrections that I gonna do tonight.
Now i gonna workout glutes and then I will do food shopping for my husband and myself.
Xoxo

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[Allison]

Hello mate, clen definitely have effects on cramping, yes!
PEDs in general can have an impact on your tissues, and dry them.
But also; this is possibly an inner hydration trouble, take electrolytes on top of what you do usually.
I would suggest to increase your magnesium dose, and supplement yourself with potassium chloride.
Been subject to the exact same thing as you; cramping in calves and muscles spams in shoulders/biceps/glutes at the end of my prep.
Once I have added electrolytes, and magnesium /potassium, everything started to happen less often.
But also; that can be a sign that you are at the END physically and that you need a physical and mental rest.
You can add some deep tissue massage weekly to also relief the stiff zones and relax your mind.
Everything I tell u here, I have done it for me on the advices of my specialized doctor, and it worked.

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[Allison]

Hello my friend, push pull legs will be the more effective for you in that case
Also try not to overthink, you don’t need to, just give your best at the gym in terms of intensity and focus on resting properly.
Do also decent rests btw your sets to be able to give enough intensity each set

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[Allison]

Hello everyone
Today 30min routine stretching mob and vacuum
Then 30min fasted cardio
This afternoon i gonna go to the gym to do my alternated speed bike
And rest day from workout and work
I only need to work a little tonight for the posing correction subscriptions for october as i need to send the girls registrations forms and rules of what i want them to do
Also I have received the feedback of my coach on my checkin of friday
He increase the diet a little bit here and there as weight is now finally stable since weeks
It’s a good sign and I will eat more.
I want to stay off until december minimum, and probably will start a prep in January.
But I need to make sure I have lost enough legs and hips until then, otherwise it’s pointless to do a prep if I still don’t fit the criterias
Also, being in the staff of the France Pro show this weekend make me realize that in the future; I don’t NEED to be athlete on stage to be happy and feel fulfilled. I just need to be around the stage; on top of this, I have received so much love and caring, that I understood and everyone has proved me that : medals dont define the athlete you are and what you can represent for others. Your attitude and the values you carry make you the athlete you are.
I def wanted to win again but I did not, I was afraid people will be disappointed of me that I did not qualified again for the Olympia this year, and in fact people acted differently with me, they treated me like if I was still a champion 😭 while I am not
The amount of love and share that I have seen at this show was insane.
Batteries are filled up with positive energies ❤️

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[Allison]

It’s very person dependant.
If your lower back is not tired when you gonna start your stiff deadlift , do it.
The only thing we don’t want is to carry the weight with the lower back on your stiff

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[Allison]

I would do a split by body parts if I were you
Like this you can train more upper per week
Also for hams, squat is not super option but only you knows what you can do.
You can also add some glutes exercises to your routine and check if hipthrusts are possible for you, kickbacks etc
Just to keep having a stimulus on the posterior chain not to create functional imbalances

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[Allison]

I don’t think training twice a day is a good approach
But some people I know do it and they seems fine
So try it and choose

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[Allison]

Hello guys
Amazing day yesterday
I gave the olympia pass to samson dauda
And my friend zsofia in bikini
What an amazing day 🥹
Today we are going back home and I will have to do my 30min cardio once home
Xoxo

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[Allison]

I think you can keep it for some weeks still and as Clare said, could be 3/4 weeks estimating
Tad less tad more depending on how you respond

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[Allison]

Agree with Kuba here

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[Allison]

Hello guys
Today rest day and full day giving medals at the pro qualifier in metz, france
Xoxo

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[Allison]

Hello mate, I have tried both start strong and obliged weaker to catch up and start weak and follow with the strong
What I have noticed starting for 9 month with the weaker, the gap btw the two sides decrease but the progresses at the gym are slower
What I have noticed starting with the stronger, your progresses at the gym are regularly increasing but the weak side has a tad more trouble to catch up the other side, rest pause are necessary still
Also : since I have done an extra mobility /stretching job / massage roll on the weak side every morning fasted, the weak side still has a difference but he catched up the strength of the other side
Both technics are worthy i think, but extra warm up, extra stretching is necessary on the weak side, that’s my opinion from my own experience

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[Allison]

Hello everyone
Today 30min fasted
Then glutes workout
Then shower
The. Leave the house around 3pm to go to metz
We got 3:30 drive

Xoxo

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[Allison]

To give you an idea of what I eat in Off season
Carbs : cream of rice tbjp, rice, white potatoes, oats, fruits, white bread 🥖 (French baguette), honey, fig
Proteins : chicken, beef 5%, salmon, protein cheese, eggs, white eggs, isolate tbjp
Fats : almond butter, yellow of the egg, olive oil, coconut oil, avocado, fat from salmon/beef

And once a week on saturday evening post glutes workout (the muscle I wanna grow) : the free meal (can be sushi, or planchas, or pastas, or small aperitive toats, with one dessert or two, or ice cream why not)

My 5% treat into my diet is mainly the white bread and the cheese, but as you can see they are not junk, just little sexy foods

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

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