[Allison]

Hello mate, so you don’t have any rest day into your 14 days rotation, they are all following each other?
Cause like I was thinking of reducing carbs/kcals on your rest days but I am looking for them 😂
Cause your training seems very taxative, so you actually need food to perform, but on your rest day (which to me ARE necessary), there was an option for you to reduce your intake.

Heavier carb meal before bed YES, If you go to run at 4 am it’s def needed imo

Agree with hilly; try it for a week and see the body response and adjust from there. If weight drops; well keep it same cause it’s good
But watch out if body weight does not drop TOO FAST either

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[Allison]

Hello everyone
Today full rest day from gym and from work
But 8k steps to do and 25min liss, so I will still go to the gym for the liss.
Food shopping today and otherwise just chill with my husband 🫡

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[Allison]

I would focus on having the biggest carbs meals around training.
Top 1 – post workout
Top 2 – pre workout
Top 3 – breakfast
And then all the other meals in between
That’s how I would do.

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[Allison]

Hello everyone
Today full day of work on my online posing lessons, and still 8k steps to do and 25min liss tonight at the gym.
Administratives stuffs and invoices today also xxx

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[Allison]

Hello mate, there is no “general rule” in bodybuidling.
You can reduce carbs on rest day, but I wouldn’t remove them, you still need for your recovery.
I personnally have a difference of 200 kcals btw td and ntd. NOW.
But before (last year) I was around 500 kcals btw both.
With the 500kcals difference, Ofc the deficit is higher and I loose fat a little faster, but since we have changed ot to 200 kcals difference, my general fatigue/energy/recovery is better, and sleep also. Weight goes down a bit slower but my fat loss seems to be more “manageable”.
It’s all person dependant, and Michaela said it perfect, after a rest day diet, what is your body weight ?

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[Allison]

Hello everyone
Today glutes workout,
But also 2 presential posing lessons into my studio after my training, and need to do my 8k steps and IF I have time after my glutes session, my 25min liss, so let’s see.
I have the feedback of the coach; as we dropped 600gr still even with periods’ back, that’s still a pretty good week though, so we keep everything the same.

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[Allison]

I think your split is good.
What would benefits you is sticking to it for months/years so you could actually get strong at it.
If it works good now, no reason to change with the desire of “maximizing”, maximizing stuffs is just about getting stronger at the same routine you do since a long time.

Now regarding the BB exercises vs assisted, I truly love the free weights exercises; BUT at some points when you are getting stronger, and weights are increasing, you gain more safety doing those on GOOD assisted machines.
It’s super important gaining stability with free weights, and no matter free / not free weights; form need to be impeccable anyway.

Now remember that you can’t “maximize growth” or “grow” if you are doing a deficit.
And from what I remember, thats’ what you were planning to do.

It’s easy. Eat surplus and train to get stronger at the same “boring exercises” for a long time OR eat in deficit and train / try to progress still, to maintain your muscles the best you can.

All the pro athletes will tell you : no one can actually make enough progresses by trying to do both at same time, or changing their workouts often.

I know for you it’s hard to understand this, but try not to “overthink”.
Maximizing stuffs is just the result of doing very boring stuff over and over again, and not being afraid to be softer with a little bit of belly and love handles, and seing the scale going up

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[Allison]

Hello everyone
Today check-in
64kg so less 600gr this week
I still wair the feedback of the coach
Today full day of work on my video posing corrections, also collecting paiments from the new clients for february and finishing some administrative work related to this.
8 k steps to do today and no gym as it’s my rest day.
Xx

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[Allison]

And track your water daily and stick to the same quantity every day

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[Allison]

Clare said it amazing so I won’t repeat but yes
You need accuracy to be able to control your weight gain or loss.
Stick to one meal plan : one day non training diet + one day training diet
Train same number of days per week every week
Do the same steps number everyday
Do the same quantity of cardio / cardio session every week and see how your body is responding.
If you loose weight keep that
If you maintain, drop some kcals
If you take weight, drop some kcals

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[Allison]

Hello everyone
Today upper body workout
8k steps and 25min liss post workout
Then I have a lymphatic draining massage ✨
I will also have some administrative work to register the new clients for february posing video corrections ✨
Xx

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[Allison]

The reason why I tell you to try other stuff than food is that, it could litterally happen to you everyday and at some point we just can’t avoid the deficit.
If you choose your macros and food repartition, try to place more food before sleep without adding more food first

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[Allison]

I would personnally cut all screens very early before bed time, remove all caffeine or pre/workout booster or stuff tomorrow, and also close the eyes and stop your brain from thinking.
I would try first some more options before adding food.
Cause lack of sleep when you loose weight is happening often.
I would also increase the dose of melatonin and dream sleep. And create all the conditions known to fall asleep easier.

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[Allison]

Hello

Today full day of work on my online posing lessons.
8k steps will be done and 25min liss also at the gym after my work
Xx

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[Allison]

Hello mate

What I do personnally

Meal 1 / 2 / 3 fridge before leaving the house and ice packs in my food bag for travel
Meal 4 / 5 / 6 frozen meals before leaving the house or dry meals

Exceptionnally : tuna can, rice cakes, chicken cans, banana, bread, nut butter, almonds, honey, isolate, cream of rice, oats

If you feel safer eating dry or in cans, do it.

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