[Allison]

You don’t have to eat only clean clean, that’s just don’t do 80% junk 20% clean
Your everyday diet could be smg like 95% clean and 5% junk/treat (cereals post workout is great, or muffin or cookie why not)
But track your kcals, macros, source of food and allow yourself one free meal per week post workout on your weak muscles is a great idea, like this the pleasure is beneficial and used for a reason

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[Allison]

Hello everyone
Today 30min fasted cardio
Mob stretch vaccum also
Then I will have to do my hiit plyo workout (at home into my studio)
Finish my luggages
Xoxo

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[Allison]

It’s always smart to “do a step back” into the mass gain, if you notice you store too much unecessary body fat, that your blood sugar is too high etc
I would not cut too far though, just a slight deficit to reach a good enough compo

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[Allison]

Hello mate
If you wanna bulk properly u def need to count all the macros.
You cannot do an optimal growth if you just count your proteins, that does not work this way.
Also; 500kcals from sexy junk food does NOT worth 500kcals from raw clean food.
Maybe same macros, maybe same kcals, but not the same effect on :
Assimilation
Digestion / Digestive Time
Micro nutrition
The junk food can be implemented into a growth : when and only when you are a bigbig boy already full full in food volume and faily kcals, just to put easily more food/kcals in with lower volume.
You are not yet in this configuration.
Ofc you can get a treat pre and post workout, but you need to count macros and choose clean foods to do things right.
Example : my last meal is on macros ; for weeks I have been doing whey and almond butter, then I did one evening ProteinFat no carb cheese and almond butter for the same ratios kcals / macro ; the morning after; I got very watery.
Digestion has been impacted.
Just an exemple to tell you that all the calories are not equal, all the macros are not equal – it can affect your digestion (which is the brain of the body as a bodybuilder), and not only that as i told you before. and so the aspect of your skin/can be wayyyyy different (thicker, inflammed, spots, water retention etc)

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[Allison]

Not at all, no problem to use only vegan or whey
The only thing you need to focus on is : don’t eat all meals powdered proteins, and focus on the macros of the proteins u are eating, enough good compo

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[Allison]

Hello everyone
Today 30min fasted cardio and stretching mobility vacuum
Full day of online posing lessons
No workout today
Finishing my luggage for the PQ and Pro show of France as I go there to give the medals and trophies
Also food shopping tonight with my husband
Xoxo

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[Allison]

I would wait as clare said, 18 weeks have been done, few more and you are good

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[Allison]

I personally put hot water and mix with a spoon and it’s perfect

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[Allison]

Hello guys
Today fasted cardio 30min and 30min routine stretching mobility vacuum
Then psy appointment
Then glutes workout
And in between full day of video posing corrections for my clients
Tomorrow full online posing lessons
Xoxo

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[Allison]

Hello mate 👋
I think you do it quite well, agree with Hilly for proteins
As long as you don’t take so much fat tissue, you doing the right things
Keep up the good work

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[Allison]

Hello Matt, incredible job!
You can focus on adding more muscle and size everywhere
Don’t hesitate to keep us updated

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[Allison]

Hello 👋 I would put more muscle and size so 2026 or after
But no one can take the decision for you, I mean we all started somewhere, and also competing without the mass needed can help you to see if you really like the process and the stage
It exists some categories like novice/beginners for that reason
If you wanna challenge yourself u can do it soon
If you wanna do things right and be competitive : 2026 or after

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[Allison]

Hello guys
This morning 30min routine came back with stretching mobility vaccum, yes I have been a bad student and let it on the side since the post show, but i started again.
laser appointment this am also
Then bike 30min alternated at the gym
This afternoon meal prep for the week
And now i am doing my 30min cardio
Later this evening i will advance my work for tomorrow on the video posing corrections as i have received some
Xoxo

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[Allison]

Vacuum is so IMPORTANT
You need to practice it every single day fasted on and off season for multiple benefits :
– better bracing in the gym
– reinforce the deep abs muscle
– prevent your waist to enlarge / and sometimes help it to reduce a little
– keep the belly tight easily on stage

In off season it’s harder to practice as you get a little more viceral fat but it’s super important as because it’s harder, once in prep it’s gonna be super easy

Also : a strong mid section is equal to stronger lower back, and our midsection in its whole is super important at the gym.

Also what u can do : standard positions for vacuum in the morning (usually with rounded back)
Level up : hold your mandatory poses while vacuuming (with the normal position of spine you usually do on your poses; it’s harder; but it worth it)

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[Allison]

Excess of body fat, muscles stand out less, so u feel like being less full
Reduce a bit the body fat

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