[Allison]

Hello Simon, agree ln the proteins a bit more up, for the fats and carbs it’s up to how u wanna look physically and how you wanna perform at the gym, it’s very personal

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[Allison]

Hello guyz

This morning same fasted routine

Then I went workout upper body

It was amazing but I think it will not last for long 🤣

This afternoon a lot of home cleaning, washing and I have to make now the inventory of what I need to order/renew for my contests (jewelry etc) as it’s been 1 year and two months without feeling the stage I don’t know at all what is still in a perfect state.

Now currently doing my cardio 40min

Then a bit of work on some posing video corrections for girls who forgot their check in last week

Then I gonna do a home sauna and then the inventory of stage stuff.

Xoxo

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[Allison]

Hello Nick

I have never used earphones or headphones at the gym but the Beats are fantastic for outside noise reduction and full ambiance and good bass.

I was working for Beats in 2012 and we launched the Beats By Dre at that time and the sound was already crazy.

I guess now they commercialize some headphones x10 crazier

It’s an investment in money but airpods and stuff is shit compared to real music brands

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[Allison]

Hello guys

Today same fasted routine 30min

Then breakfast and straight to the gym this morning

It was hams and calves

I did not increase weights but just reps this time, except on smith standing calf raise where I knew I could put 60kg for 13 repsx3

Then I went back home to give my posing lesson into my studio, the girl was there 1h40 in advance lol so I just had time to eat my post workout.

Now I am taking the train to Paris to see my new physiotherapist, roads are blocked by the french agricultors so no traffic is possible to paris, they block all the entrances by road for the city since few days to try to change laws of the agricultural system, and retreats.

And when I will be back home I will have to do my 40min cardio on the treadmill.

Tomorrow is rest day diet but I gonna workout the upper body.

Xoxo

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[Allison]

Hello Jared

I am not a fan of the overly sweet flavour also

What I advise you is to choose one of the two product in a neutral flavour, and the other one in a chocolate flavour.

I would go for a Vanilla (neutral flavour on both Iso or Cor) and a Chocolate for the other one.

I prefer the performance Isolate Vanilla TBJP for the Neutral taste, then I variate the flavours of Cor to change whenever I want to.

Top top in COR for me is

Vanilla, Blueberry Muffin, Maple, Birthday Cake, Apple Pie

Top Cor for you will be Chocolate Fudge ! Or triple Choc

If I were you I would do this :

Iso vanilla + chocolate Cor

And then if you want to change often just get a different taste of Cor

Cause chocolate iso as a base, well you are stuck with a chocolate taste forever whenever your cor flavour you add 🤌🏽

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[Allison]

Hello everyoneeee

Same fasted routine today

Full day of posing lessons online and rest day from workout

Now I am doing my cardio 40min then we gonna make food shopping with my husband

Also I have spoken with my husband and my coach since the check-in of yesterday and the three of us agree that I can workout again the upper-body, finally after three years, it looks slim and flat.

So on fridays I will workout upper body (I think I have said it yesterday already but lol)

2 exercises of back

Single arm row 2 sets

Lat pulldown 2 sets

Front shoulders 2 sets

Lateral raise 2 sets

Rear delt 2 sets

Biceps + triceps at pulley 2 sets

We gonna keep a range of 10-15 reps for each set

I guess in two weeks we will have to stop ahah but let’s bet how long will it take to tighten and refill this area

Tomorrow I have to workout hams and calves very early so i guess I will just eat my breakfast before

And then I have one posing lesson into my studio which gonna be sooner in the day that planned (client had a change of plans and couldnt for 3pm) and then we have to go to the physiotherapist for a global check-up.

Xoxo

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[Allison]

Hello Simon

After a three weeks injury and stop of gym

I went back to the gym with my maintenance diet, the shape and weight started to respond in 10/15 days and actually the recomp has been fast

Then when satisfied of the recomp, we have built up the diet and everytime there was a stable weight or a weight drop at check-ins, we increased 200/500 kcals everytime

Most important start slowly at the gym, dont put too much weight, if you lost strength it’s ok, it will come back to normal soon

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[Allison]

Hello guyz

Today same fasted routine 30min

Then I did my Check-in : 61,6kg today, so 300gr more than last thursday with the refeed day on Saturday. The shape is rounder, a tiny bit more dry. I have received the feedback of my coach just now, and things are on point for 11,5 weeks out. We don’t change nothing, except that we will add once a week on friday one short upper body workout (1 back, 1 shoulders, 1 arms) but keeping the low diet of rest days.

The only change is that I will just go again with 40mcg clen total a day (20mcg fasted + 20mcg meal 3) and see if I tolerate it now.

Still same for gh 2,5ui fasted.

Next Check-in will be Saturday.

I went to workout Glutes and Calves today.

I have not increased the weights but I have made one rep more everywhere.

Now I am doing my cardio 40min.

Tomorrow full day of posing lessons online and rest day from the gym.

Xoxo

Ps: I have posted the video on IG from the check-in of this morning

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[Allison]

Hello Marius,

You are decently lean on upper body and a bit less on the lower body.

My thought is that you should keep going on your prep to reach the desired condition on lower body, and then reverse/refeed any time it’s needed.

But I will let the more experienced guys answer here, cause this is my opinion based on my past experiences, I am not a coach, but I have lived both : slowing down a prep, and being ready in advance and reverse diet or refeed / both looks were very differents in terms of condition and fullness

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[Allison]

Hello Cameron,

I would have suggest you exactly equal than my friend did

Sustain and Creatine !

Xx

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[Allison]

Hello guyz

Today same fasted routine than usual

Then I went to workout hams

At the end of my workout I have felt a small pain into the adductor while stretching in the bottom of a sumo deadlift

I have called my new physio to book an appointment asap.

It does not hurt at all but if I reproduce the same stretching in sumo position I feel smg is not ok, so better to check this soon a d take care before it leads to something serious or an injury.

Also he will do a complete check up of the rest of the body (this thursday)

Then I had two posing lessons inside my studio so I have just finished my day.

Now I am doing my cardio 40min on the treadmill.

And tomorrow is my Check-in dayyy

11,5 weeks out Wasatch Warrior Pro 🎉

Xoxo

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[Allison]

Exactly, train exactly equal than in off season, or lower the volume

I had a very veryyyyy bad experience during three months with a coach who made me workout glutes way too often, higher volume that I was doing in the past, and litterally the muscle burnt itself alone.

Also don’t do too intense cardio to try to compensate the condition, choose a normal form of cardio, just play with the diet and the duration of the cardio, to reach the peeled condition.

Too intense cardio will attack much your muscle also.

Thanks a lot Alisson !
As I’m 115/117kg on stage this year cardio is really taxing for a open bodybuilder
I only do steps at the end of a prep !
Talking about lots of volume a athlete from brazil 🇧🇷 (Isa Pescini) I’m Brazilian too 🙂 anyway, she made a video talking about that, when she chanced coaches the training had lots lots of volume, her physique was really worse than the previous years!

Thanks a lot for your time ![/quote]

Yes, she does too high volume workouts now in my opinion, and it won’t benefits her, particularly with that much low diet, and those too intense cardio.

In 2023 I have experienced a real glutes growth from heavy short reps, and low volume workouts. Obvisouly with decent food to grow.

There is no secret, push heavy with a good form, rest enough, eat enough.

For the case of your friend, he should listen to you cause he would have been 3x better with at least two rest days btw his glutes workout.

Thinking about that we also workout the glutes indirectly during leg days, the guy finally never rest properly, except when he does upper body.

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[Allison]

Hello guys

Today same fasted routine 30min

Stretching mobility and vacuum

Then full day of posing lessons online

And now doing my 40min cardio on the treadmill.

Yesterday was refeed day and glutes day, and this morning I feel quite good in terms of digestion, I have felt yesterday night before going to bed my skin stretching and itching on glutes so I guess the refeed was efficient 🤣 I doubled the hydration cream on belly and glutes.

I can also feel my skin is getting dryer the more we progress in the prep, and I already have zero fat and water retention left on my belly and we are just 12 weeks out from the Wasatch Warrior Pro in Salt Lake City.

It should be a good sign in general, but lower body is not ready yet and upper is ready already 🤧 so the nightmare will start 🤣

Tonight chill with my husband and tomorrow workout and 2 posing lessons into my studio.

Attached the picture of the belly yesterday evening before bed (6meals in/6L water in)

Xoxo

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[Allison]

Exactly, train exactly equal than in off season, or lower the volume

I had a very veryyyyy bad experience during three months with a coach who made me workout glutes way too often, higher volume that I was doing in the past, and litterally the muscle burnt itself alone.

Also don’t do too intense cardio to try to compensate the condition, choose a normal form of cardio, just play with the diet and the duration of the cardio, to reach the peeled condition.

Too intense cardio will attack much your muscle also.

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[Allison]

Hello Luan

Big mistake here!!!

Peeled will be your diet !

If you train glutes everyday you could have too much inflammation on the lower body, nervous fatigue etc

Worst case : you will actually loose muscle !

Your muscle need time to recover properly from the training, at least 2 days of rest in between!!

Never do this, listen to me I have a glutes obsession 🤣🍑🤌🏽

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