[Allison]

Hello guys

Same routine this am

Glutes and calves workout today

Weights increase or reps also

It was a good workout

Then I did my 1h cardio and the appointment with my friend who gonna do a posing seminary in english in Finland so we did a 2h visio call for me to help her settling the seminar and translate the words in english with her

Xoxo

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[Allison]

Yes exactly 😎😎😎

If it’s still happening after all of this, we will try to go deeper in the researches all together, so keep in touch with us

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[Allison]

Hello everyone

Today same fasted routine 30min

Then breakfast and straight to the gym to workout upper body

Then run home for the presential posing lesson then run to another city for my laser appointment.

Went back home two hours ago, I was answering to my clients and now I am doing my cardio on the treadmill 60min.

Tomorrow no work except at 6pm I have a visio consultation with the athlete I train for being a posing teacher but in ifbb, she will needs to do a seminary in english so I have to see all the organization of her guideline and translate it into english for her to learn.

Tomorrow will be glutes and calves and still 60min slow walk on the treadmill.

Xoxo

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[Allison]

Goooood I just realized 😂 230gr raw rice Pre wo!

Maybe try to put the tbjp cor before the workout too instead of chicken rice, it is a loooooot of food to go workout with intensity and personnaly i would vomit, I use cor isolate jam almond butter and half a bagel before workout, fast digest food

Try and tell us[/quote]

Haha yeah i could imagine that but for me it tends to work just fine in my last push up phase i ate 250G pre workout and i did not have real stomach problems although as the total amount of food crept i did start having some. so i might try some more easily digestible food[/quote]

Sometimes with time, our body reactions change, I had literally no problems with whole oats and broccoli in the past for 5 years, then from nowhere I was not digesting them anymore.

Now Oats are perfectly fine but Broccoli it’s still impossible even 3 years after.

So yes, do this.

Stop prepping your meals too much in advance, and prefer a fast digestive food before workout, yes cor, honey, jam, bagel, caramel tice cakes, it’s making the job.

Also yes as my friends say, try digest pro of tbjp

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[Allison]

Hello everyone

Same fasted routine this morning

And I have received my new diet.

Protocol has changed

Instead of 20 fasted 20 meal3 for the clen, it’s 40mcg fasted.

All the other stuff is same.

Attached my new diet.

I work all the morning on the posing video corrections then I went to workout hams and calves.

Then I came back home to work again on the video posing corrections and then we went to do food shopping with my husband.

Also I am doing my cardio now, it’s 60min walk 7/7days instead of 40min walk.

We are 10 weeks out so it’s time to be ready and once the shape will be ready we will stabilize and do some peak trials.

Very busy day as I had to clean the house a bit in between.

Now I am finishing my cardio and then I gonna go strays to bed cause I am tired.

Tomorrow I have to workout shoulders and back and triceps in the morning, then I have one posing lesson into my studio then one appointment for laser epilation and then my cardio to do.

Xoxo

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[Allison]

Goooood I just realized 😂 230gr raw rice Pre wo!

Maybe try to put the tbjp cor before the workout too instead of chicken rice, it is a loooooot of food to go workout with intensity and personnaly i would vomit, I use cor isolate jam almond butter and half a bagel before workout, fast digest food

Try and tell us

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[Allison]

Hello Tigo

Except if u freeze them, I don’t think pasta can last for 7 days.

My husband has same thing than you, but him it is since child, he got an ulcere in the past which is now healed but it let some stomach damages and reactions similar to yours.

Best is to stop first prepping your meal in advance to see.

Then if it’s not this, go to check a doctor to see if your digestive system is on point.

It might litterally be for different reasons, as intolerance, or more or sometimes it could be nothing just the time to adapt to the raise of kcals

Keep us updated

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[Allison]

Hello guyz

Today same fasted routine stretching mobility vaccum

Then I did my check-in : 61,1kg so 900gr more than saturday

Nothing surprising here as I have started the 5mg anavar monday, it’s very common the weight going up a tad

Condition is better this morning, in my opinion, I was feeling a tad bloated this am but nothing serious and visible on the pictures and videos, was just a feeling.

I have posted the Reel on IG of the videos of my check-in. No feedback of my coach yet for now.

Then I have worked all day long on my online posing lessons, and then straight to work on the posing videos corrections for tomorrow, I have corrected 15 this evening and now I am very tired but still have my cardio to do, so I am now on the treadmill for 40min.

Tomorrow is hams and calves day, I will wait to see if there will have a cardio/diet update and keep you informed.

I will have to correct the rest of the posing videos tomorrow (about 20 left, but the work spread on several days will be easiet to dial with).

Xoxo

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[Allison]

Hello Dave,

Yes shower directly after workout and cardio, take the shower at the gym if needed.

Change the compound of the gear maybe

Try to check if the spots are just acne spots or inflamed hairs roots, it might be new hairs growing making the spots

If it’s growing hairs spots, exfoliate your body often

On very big spots you can use just a drop of Tea Tree oil per spot, it’s miraculously good

Also don’t scratch yourself, never

And if it’s your first cycle, you might had an hormonal peak but check if then it is disappearing

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[Allison]

Hello guyz

Today same fasted routine

I have been at the post office today to send back my non worn stage bikinis and also send the signed t shirt tbjp for my coach.

Then I have been to the gym for glutes and calves, it was not a good session today, weights and reps stayed quite the same, and I did not felt the same congestion than usual. But it’s done still, at least weights have been maintained.

I came back home a tad more stressed than usual for no reason 😂

I guess it’s just a day without 🫡

This afternoon I advanced my work for thursday doing some posing video corrections and now I am doing my cardio.

After I gonna chill in the home sauna, I need to evacuate the shit 😂 hope the bad mood gonna go out at same time than the sweat 🤌🏽😂

Tomorrow is rest day from the gym and also check-in day and full day of posing classes online.

Xoxo

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[Allison]

Hello Stefano

Start with the strong side and force the weaker to catch up, even if you need a 1sec rest pause, force it, you can even try to add 1/2 reps more for the weak side.

Also check frequently the weak side with a physiotherapist

And add extra mobility/stretching work on your weak side

+ I would suggest to remove the movements with your two legs at same time cause the problem can take it’s origins in those (can be pluri factors as a smaller leg, unbalanced hips etc)

If you don’t know the origins of the difference it would be great to make some researches on it, in order to take back a normal routine once the difference will be insignificant.

If for example your leg is shorter than the other, just get a medical sole and keep the movements with two legs at same time

But if it’s hips, it might be more complicated cause that’s something harder to correct

I personnally catched up my left and right difference by adding 2/3 reps more on the weak side and removing the two legs movements. My problem is located on my hips so it’s almost impossible to correct except if the physiotherapist check my hips before workout and realign… lol = impossible.

Keep us updated 🎉🤌🏽

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[Allison]

Hello guyz

Today same fasted routine

Hams workout today, weights are increasing and performance is good, recovery is good, and mood perfect, hunger unexistant, and tiredness level is close to zero.

This morning we have changed the protocol.

We keep cardio, diet, workout same but we add 5mg anavar on lower body workout days

Actual protocol from now on :

2,5ui gh fasted

20mcg clen fasted + 20mcg clen w/ meal 3

5mg anavar 2h before lower workout (4x per week : monday, tuesday, thursday, saturday = total 20mg per week)

It will stay like this for all the prep, and in the best case it will reduce if we don’t need anymore, but it will never increase, cause I am not ready mentally to do more.

Seing my shape today, I start to be on the lean side, so I know just a tad of anavar is necessary to preserve my muscles.

Next check-in on wednesdayyy

Now I am doing my 40min cardio and then I have 5 videos to correct for my posing girls, cause they sent me their thursday videos in advance so I will spread better my work like this.

Xoxo

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[Allison]

Hello Danny,

After a refeed meal that’s usually common.

As my friend said up there

*stress reduce

*better sleep

*metabolism (I will speak with easy terms for you to understand) it’s like putting gasoline on a small fire.

Depending on the goal of the refeed (fill up your shape or give a kick to the fat loss) you can have different approaches.

If the goal is to fill up and slow down the cut then probably you will better have to choose full refeed day, and sometimes it can even last longer than just one for some people.

If the goal is to fill up and reduce stress, improve sleep, give a small kick to your fat loss, and help your body to loose more, then maybe just a meal is enough as u experienced.

This is not a linear process as for some people refeeds will not work as they don’t got enough muscle mass for it, some of them will take weight and water retention also.

I am actually having full refeed days every 10 days according to the shape in the check-ins for my coach, and the goal is to fill up the shape but also to slow down the machine (I take approx 500gr post refeed day looking more conditionned but also rounder)

If I would have done only one free meal, I am sure I would weight lighter the day after, that was what happened in the past when we tried this.

Hope this helped you

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[Allison]

Hello guys

Today same fasted routine

As every sunday, meal prep for the week in the morning

I did my cardio 40min on the treadmill and now I am giving online posing classes like every Sunday and Wednesday.

Then tonight I got a massage appointment at 7pm.

Rest day from the gym today.

Xoxo

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[Allison]

Hello everyone

Same fasted routine today and check-in 🤌🏽

60,2kg (I am chocked), weight has dropped of 1,4kg since monday.

And shape is my best so far in all my career.

I am excited. 11 weeks out.

Protocol still same :

2,5ui gh fasted (everyday)

20mcg clemb fasted + 20mcg clemb w/ meal 3 (everyday)

No androgens for now.

Diet is still the same, cardio still the same 40min slow walk everyday, and weights are increasing at the gym.

I am waiting the feedback of my coach, but with this weight drop, I am sure he will keep everything equal.

Today I workout glutes and calves

WORKOUT:

(All my exercises got 2 feeder sets before the working set)

Warm-up with bands (crab walk until it burns like hell)

1/ Kickback knee on bench

11reps at 50kg + backoff 15reps at 40kg

2/ Glutes Raise on Lower-Back Bench

2x 14reps at 45kg

3/ Glutes Bridge (bands on knees)

3x 14reps at 140kg

4/ Kickback from high pulley

12reps at 65kg + backoff 18reps at 55kg

5/ Hipthrust (bands on knees)

2x 11reps at 200kg + cluster set 4+4+4+10 at 200kg

6/ Seated Calves

3x 12 at 50kg

Then I have made a bit of Posing and went back home.

A bit of work this afternoon for spontaneous posing video corrections.

Now currently doing my 40min slow walk on the treadmill.

PS: video of the check-in is posted like usual on my IG

Xoxo

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