[Allison]

Hello guyz

Checkin this am 57,2kg so 200gr less than yesterday and 1,7kg less since last friday

We gonna run a refeed tomorrow on glutes day (all day refeed)

Then no cardio today tomorrow and sunday and checkin monday

Today was rest day but one posing lesson into my studio and one online posing lesson because i decided as u know to compete on 16th june at empro and i was already fully booked for that sunday so i jad to reschedule the girls who booked the lesson for that day at others dates

Xoxo

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[Allison]

Hello guys

Self check in for me today

57,4kg just wanted to re assure me the body us going in the right direction not for weight but for visual ofc idc of weight

Posing lesson into my studio today and workout of glutes earlier

Been doing 7 rep at 230kg for hipthrust today : record

So idgaf but glutes will not go away this time !!! (Yes last show per season is always very poor in glutes, but i will give my best to avoid this this year)

Also full day of posing corrections on video

I am tired 🫣 ahah eyes are closing alone

Xoxo

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[Allison]

And ofc in France no doctor wants to create a prescription for you, so complete blood work is at your own expenses and cost 400€

🙃🙃🙃

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[Allison]

I mean the question is hard to answer…

When there is no special blood work center for athletes I go for the most essential vitamins and minerals

Then complete cholesterol review

Complete thyroide review

Complete female hormonal review and also testosterone

Liver and kidney complete review

Cortisol

Blood sugar/insulin

I may forgot things but basically that’s what you need when medical guidance is poor in sport

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[Allison]

Hello everyone

Food shopping this morning

Posing lessons all day then

Cardio (steps) 20min after

And after massage appointment deep tissue

Today is rest day too from the gym

Tomorrow i will workout, cardio, posing lesson into my studio, go to the hospital to drive back home my step sister and then all evening posing video corrections for may

Xoxo

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[Allison]

Agree with all the guys up there

For me always carbs cycling this is what works the best, but at same time there is also a fat difference.

I train 3x per week glutes, so 3x normal/high days, lower fats

I have 4 rest days per week, so 4x lower days, higher fats

The difference btw those two diets are no huge, would say 200/250kcals difference.

In growth season for exemple : I had three different diets

Super high : glutes/quads

High/normal : hams

Low(not really low though but the lowest of the three): rest

The most important in prep is the deficit, which can be from diet or diet+cardio

I experienced twice a normal diet everyday included rest day in prep, and the shape is not the same at all, even in deficit

Not enough food on training days and too much food for a rest days, stage condition was not coming the same (nor full nor super tight : shape was weirdo)

Find what works the best for you ! Unfortunately u have to experience to see what does not work and what does

Also some coach will rather choose to stay high food and put a lot of cardio and others will choose to put less food and almost no cardio, and about this : you will also need to see what is stressing the most your body

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[Allison]

Hello guyz

Check in this morning

57,8kg so a total of 1,1kg less than friday

The coach keeps the plan equal with the 20min steps per day

We check again on friday

Had the 3 posing lessons into my studio today, and also finished my content for the other brand i am sponsored by, and posted the reel tonight on ig

I succeeded to have an appointment for tomorrow for a massage so it will be straight after my full day of online posing lessons.

But did not suceed yet to get an appin With my physio 🙃

Sometimes i realize we are far from usa or brasil mindset about pro sports in europe…

When i see some physio following everywhere their athletes all around the world, vs us having trouble getting an appointment in the following two weeks 🤣

Anyway, i am in pain with my lower back since the plane trip but that’s a common issue for me, posture in plane for 11 hours, and obviously once my lower back is stiff, my belly and psoas have trouble after, and then it’s the hips if the psoas stay no treated etc etc and after the hips ofc it’s the knee.

So for now the knee is ok and staying quiet but well… for how longgg

At least the deep tissue massage gonna help, hope it’s gonna treat it also and the belly/psoas.

All my trip for empro pro in alicante is booked already, now just miss the shape lol

Fullness is gone af, the coach decided to dig the cut and then maybe refeed who knows, but i need to be flat on stage, like this no veins and the tiniest waist possible.

Let’s see if what he thinks will work

Xoxo

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[Allison]

Hello guyz

Today cardio 20min

Then workout of glutes

New workout routine (just done the first session for now!)

But for session number 2 and 3 the weights I have written are the weights of my last prog so I had put them here as a reference for me to start my progressive overload from these values.

1/ GLUTES

FROG (shoulders width) 40kg 12 12

HIPTHRUST (shoulders width) 220kg 9 8 + backoff 180kg 16

KICKBACK 55kg 12 12

SMITH ON KNEES GLUTES RAISE SQUAT (shoulders width) 40kg 13 14 + backoff 30kg 15

2/ GLUTES & HAMS

HIPTHRUST SUMO FEET 220kg 6/10 + backoff 180kg 16

KICKBACK BENCH 55kg 13 + backoff 45kg 16

STIFF SMITH 44kg 15 12 10 8

SDL SUMO 60kg 8 8

3/ GLUTES’

ABDUCTORS banded 100kg 15 15 15

LOWER BACK BENCH half top amplitude 10kg 15 15 15

GLUTES BRIDGE 160kg 10/15 8/12 + backoff 130kg 15

FROG SUMO FEET 30kg 12 10 8

SMITH ON KNEES GLUTES RAISES SQUAT SUMO FEET 40kg 10 10 + backoff 30kg 15

I don’t know the translation in english for some exercises so pardon my fren-glish

🤣

Then still calves 3x per week but this one I will put an option, my calves are fetting bigger and better since I did not train them these last 10 days (yep) 🤣

Tomorrow is check in day (i was watching my weight this am and 58,1kg so I have lost 800gr since friday) let’s see tomorrow morning!

Then one posing lesson into my studio

Tomorrow also I got 3h of posing lessons into my studio with 3 differents bikinis, super busy day, I will also have to do a video montage for the content i have recorded for another brand.

Rest day tomorrow, i am not allowed to workout more than 3x per week 🙃

Xoxo

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[Allison]

Hello guyz

Today rest day, so dif content for clothes brand, also pictures if new co for tbjp

Meal prep of the week, veggies chicken beef rice

Clean up luggages and pack again slowly for the contest in 4 weeks in Spain

Tomorrow i start the work again, everyday 1/1 posing lessons and Wednesday Sunday online posing lessons, and thursdays posing video corrections

Also my coach added 20min walk so i done it

Xoxo

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[Allison]

Exactly same than Meg 🤗

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[Allison]

Hello 🙌

Today hams stretching day

New diet also we lower a bit the diet and add 20min of steps

Next checkin on tuesday

We are 4 weeks out

I got pain inside the belly but cannot identify if it’s psoas, or digestion or periods coming again

Idk

Let’s see in the next couple of day

I also wait the answer of my deep tissue massagist

Xoxo

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[Allison]

Hello guyz

Check in this am 58,9kg

I slept all wednesday and jet lag is huge so i am a bit watery today, nothing serious

The coach will lower the diet a bit to recover the food condition and then we check again on tuesday

Workout of glutes today

Feels good to be home

Xoxo

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[Allison]

Hello guys

Back to france yesterday but i fell asleep and slept until now

Trip was long and jetlag is very hard

Today is the funerals of my granma

Xoxo ❤️

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[Allison]

Hello guyz

Now in the plane back to france

Woke up very early this am to do my hotel check out, then took an uber to the airport and then i have waited there almost all day

With two huge luggages and my hotel not keeping them, i couldn’t do anything else

I am landing in 2,5h in paris and it’s gonna be already 9am

So i have to start my day straight back to france

Xoxo

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[Allison]

Small update up there to tell you that it happened AF on show day and it fucked everything.

Having my normal routine, weight was normal and in 3h I have lost 1,2kg and impossible to fill up cause already bloated, so been judged too dry on stage(ofc) and I was also flat and bloated but judges said nothing about this.

I had my normal vitamins, water intake but the factor that has changed was stress.

There was a huge problem on hair + makeup, and I was litterally boiling inside.

Makeup was not with the girl i had booked so she send me to someone else and i was looking like a witch and for the hair, she refused me to curl them cause they were “long” but wtf so she made me wait 1h30 to curl the half bottom part.

So as a conclusion, when I stress, the machine is burning all the gasoline 🤣👍🏽 fantastic

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