[Allison]

And if you notice this, I said FREE BARBELL for the hipthrust, and there is a very very good reason behind this, non assisted hipthrust is just the best of the best.

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[Allison]

Hello gorgeous !

First thing that I would change is :

On your three lower body sessions, if the prority is glutes; I would always place glutes exercises before quads or hamstrings exercises.

Otherwise you will not have enough fuel/energy/freshness to hit glutes after your legs exercises.

I would do abductions first exercises on all your three trainings. BUT
I would focus on the different angles of abduction chair.
•One bending front
•One standing normal
•One leaning back
Like this you cover all the axis

Same for kickbacks
•Kickbacks straight leg behing
•Kickbacks 45 degrees (diagonal)
•Side kick (cable abduction)

I would always do hipthrust in all the sessions but not the three hipthrust equal :
• normal hipthrust FREE BARBELL
• normal hipthrust FREE BARBELL
• single leg hipthrust FREE WEIGHT

And for the rest of your glutes training, all placed before any leg exercise. I insist one that.

If you are leg dominant, you can’t train legs before glutes, you need to keep all your freshness for glutes.

And I would also increase sets and reps for the glutes exercises, 10-20
Cause you want to really feel the glutes and isolate them, and with a legs dominance I don’t think lower rep range will be beneficial for your glutes.

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[Allison]

Hello mate, I would remove cardio totally imo

And I would focus on a weekly average for the steps.
I wouldn’t focus on a day to day target.
Your job is very demanding!

By that I mean, focus on 12k steps per day yes
But if you make 2 days at 24k steps per week, try to walk less to balance it at the end of the week.
That’s how I would do.

From my experience, I have been btw 10/12k steps per day in prep for stage, that’s already a lot of time.
And once in holidays (yes lol) I have had some day when I did over 20k steps just visiting places, trail etc and that was crazy taxative for the shape on visuals, and on total energy as well and the difference of shape btw both was crazy.
The main goal for you will be to prioritize your recovery and rest

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[Allison]

Hello everyone
Today rest day from gym training except for cardio that I will do this midday 35min at the gym.
10k steps today and one posing lesson into my studio this afternoon, and physio session right after my client appointment.
Xx

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[Allison]

The unit of measurement given to u on day one, have to remain the same during all your journey with that coach.
If 1 scoop of whey in your country is 25g of whey, so you keep 25gr whey everytime you will read one scoop.
Very simple.

If you see one banana, usually a banana is btw 70gr and 90gr so first day you eat the banana and you measure it and then you stick to this number for accuracy.

The only thing I wouln’t mind would be one egg 🤣
If your egg is large keep large eggs all the time
If your egg is medium, keep medium all the time

Closer to stage they will give you quantity of food most of the time except for supps powders

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[Allison]

Hello mate, I don’t think it’s a question of “aduction not needed cause we do x exercise”

It’s needed base on the visuals.

Some athletes got abductors as a strong point naturally while training legs or while doing hipthrusts, and some others got them as a weak point so they need more direct work.

It’s like every other muscle.

We all got strenghts and weaknesses and only the visuals can say if you need or if you don’t need.

You can send us your pics and we can assess that for you if you want.

If you look closely at some male body builders, some of them got very powerful glutes, and some others just powerful legs and small nuts as glutes.

For the persons of the second group, it would be nice to add some direct work on glutes and abductors! Kickback, HT, and abductions.

Let’s try not to forget that : bigger are the glutes, smaller will be the waist (visually)

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[Allison]

Hello everyone
Same routine this morning
Full day of online posing lessons today, also 10k steps to do and 35 minutes cardio after my long day at the gym.
Tomorrow I got one face to face posing lesson and also a physio appointment for my left glute.
Xx

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[Allison]

*sodas

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[Allison]

You can just eat very clean without being in deficit mate
Eating very clean will change your compo
If you add an output steps/cardio
It gonna go pretty well

And like : almost every teenager does not know how to eat correctly
Btw those who eat too much
Those who forgot to eat
Those who forgot to drink water 😂 (just sofas and alcohol)

I think you will be fine if you just eat correctly

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[Allison]

Hello everyone
Yesterday check-in for my coach
59,5kg so 700gr less
He decided to run a refeed for today on glutes day!
He also told me my left glute is a bit less fluffy so I need to make sure that execution and warm up is still on point as well as body work,
So I have booked a body work for monday.
Yesterday was incredibly full day cause we had very big news for the house move.
Xx

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[Allison]

Yes, as long as it comes out a bit more solid than it goes in lol

🤣🤣🤣

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[Allison]

You can drink but it’s less sexy that’s all

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[Allison]

Thanks for your answear Kuba!

I am definitly fat at this moment, i stopped counting calories and ate out a lot with my family in the last few months. I would say i am atleast 25 percent bodyfat and my fasted bg was 5.8 this morning. Although i am progressing really good in the gym.

My honest opinion on this is that it’s not a good bulk or a growth season if u stopped counting/tracking things.

I don’t think we can take the best out of it if we just do things intuitively.

Eating whatever you want is just being a normal person who lift weights

So my opinion is :

Go back to a tracked diet : see how your body respond and then adapt from there.

If you loose weight/fat, keep everything equal until u get leaner, and then clean that shape.

You would likely have a better blood glucose.

Eat clean, do some steps and cardio.

I personnally insist on the fact that I don’t believe athlete can eat whatever they want and expect things to happen correctly

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[Allison]

I don’t know if you live in europe or outside but now in europe we got a tbjp site

Tb-jp.eu

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[Allison]

Hello everyone
Today same routine fasted
Very busy day so far as I got all my video posing corrections today.
Then we had a lot of administrative things to deal with for the house move : bank calls, state calls etc
Then upper workout training, then 35min cardio post workout, and all day 10k steps, which I am doing now, and then I will go back to work cause I still have some video corrections to make.
Also tomorrow is my check-in day for the coach and I got two posing lessons.
Xx

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