[Allison]

Hello
You have runned a deficit since 14weeks and dropped 13lbs which is a good rate of loss.
As you told us, last free meal was two weeks ago, and I supposed you had some for the 11 first weeks too.
It means that your free meals are not messing with your weight loss at all.
So there is no point (yet) to cut it.
I do think a free meal every two weeks it’s a good balance btw both your goals and your social life.
One every week would probably slow down the process and we know you need a “balance” btw socialize and still seeing progresses on the scale.
I would make sure you keep doing what you done until now, and just to optimize things I would def choose to train “your weaker muscle” on the free meal day.

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[Allison]

Hello everyone
Today same routine fasted
Full day of online posing lessons today, 10k steps and tonight 45min cardio at the gym 🙂‍↔️
Xx

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[Allison]

I will answer for the part I know : once you add extras, you obviously take some weight in the next couple of days

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[Allison]

Basically into my opinion you need to eat while you are awake, you can’t keep the feeding rythm of a normal person if you don’t have the sleep cycle of a normal person though
Just consider that your 7:10am is the midnight of a random person.
That’s what I would do, imo this will help into your sleep routine

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[Allison]

I would add some melatonin here
And also I would add a meal before going home, carbs always make a great job with falling asleep

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[Allison]

Hello everyone
This morning same routine
Here the update of my plan from the coach according to the check-in of yesterday
2025 KCALS – TD
P 155
C 250
F 45
1825 KCALS – NTD
P 155
C 200
F 45
We keep the 10k steps per day, but we increased cardio to 45min 6x/week.
Next update will be monday ! So in 2 days.
As the deadline is getting closer 🫡
I am super happy of how it starts to all come together!
Today no cardio, I did it yesterday, so only 10k steps total and my glutes workout!
Also into the periods’ week (I don’t have them yet) but I feel bloated a little and lower back pain, so I will be careful at the gym cause lower back is suffering.
We still gonna take the max out of it though !
No work today, just a me day, and tomorrow full day of work on my online posing lessons and also 45min cardio afterwork 🫡
Xx

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[Allison]

Supplementing in potassium can be very dangerous, always under close watch by a doctor for sure !
Other than this, agree with the others

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[Allison]

Totally agree with kuba here

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[Allison]

Hello guys
Same routine this am
Check-in for my coach 59,5kg so same weight than last week but I will have my periods soon.
Anyway it’s time to push as we are few weeks out now ✨🤏🏽
He will increase cardio and decrease food.
I keep uou updated when I go the updated plan
Today 10k steps, I will probably do my cardio tonight depending on what Neal will change on the plan.
This afternoon, one posing lesson into my studio
Xx

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[Allison]

Hi guys, thanks for all your thoughts!

I think Hilly nailed my problem. Im not ‘completely utterly trashed’ the rest of the day, just fatigued and exhausted. I need some time to get my focus back after a heavy training.

Im in a surplus and have never ran bloods, always been natural too.

Marc: I have never taken unwind, does it help you ‘unwind’ after a heavy training?

Hello mate, super important (even natural) to run bloods, cause you will be able to read what needs to be improved.
Will it be minerals, vitamins, or anything else.
I would do a deload; use this deload to be ready /rested for your blood work and make a reset and be aware of where you are at internally

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[Allison]

Hello everyone
Today is full day of video posing corrections
So this morning same routine
Then breakfast and started the work.
Midday I gonna go train and to my 35 min cardio post workout, and then come back home finish my work and my 10k steps.
🫡

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[Allison]

I take the vital support first thing in the morning

And the others with m2

Just for the reason that with meal 1 I take a lot of pills already for my hair 💇🏽‍♀️

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[Allison]

Hello everyone
Today same routine then foos shopping and steps and then full day of online posing lessons.
Tonight after my work day I will need to go to the gym for my 35 minutes inclined treadmill.
Xx

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[Allison]

Hello mate, my honest thought depends on the look of the said athlete.

If this athlete is already holding a lot of fat tissue there, I would keep things equal.

But if visually there is a margin to increase food, I would always increase food in the off season to still see a little bit of a move on the scale.

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[Allison]

Hello guys
Today, same routine
Then posing lesson into my studio.
And then glutes workout and 35min cardio and 10k steps.
That’s all for today xx

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