[Allison]

Hello guyz,

Same fasted routine this morning and check in for my coach teammhd and my husband.

63,3kg fasted, so less 1,7kg in one week.

Well that’s a huge drop for a diet which has been increased, I wait the feedback of the coach but I think we will increase the diet once again.

I am still on only 2,5ui gh fasted everyday.

Now I am doing my cardio 40min, then I gonna buy the last things for the xmas meals, and after I gonna take pictures of the new co tbjp to send to Jordan.

Then I will have to do the unboxing of my supps, work a bit on some posing corrections, and rest day from gym today.

I prefer to workout tomorrow on the same day than the free meal.

PS: attached the picture of my check in and on instagram I will post the reel for the video

Xoxo

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[Allison]

It’s for sure a gluten intolerance.

I am consuming a looot of white bread in prep and I never get the watery look because of it.

You can eat bread made from other cereals, same for pasta, you have pasta of rice, it’s a good taste, and even some japanese rice noodles very macro friendly

Keep us updated

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[Allison]

Hello guyz,

Same fasted routine this morning

Insane workout this midday

Hams at the menu

Stiff smith

Rdl

Super sumo squat small amplitude in bottom

Step up

Good mornings

Now I am doing my cardio 40min on the treadmill, I have a bit of work today on some spontaneous video posing corrections

Then I will do the packages of the Christmas gifts

And after that I will do some sorting on my clothes, cause my closets are full af and this is not possible anymore, some of them are in moving boxes to tell you the truth

Will sort them and find another day to sale them cause I cannot see the end of the tunnel with so much mess 🥲

Tomorrow is rest day exceptionally cause with the travel on monday from portugal, I have to change my workout routine so tomorrow is checkin and off from gym and Sunday I gonna train glutes (as monday gyms are close for xmas) and we gonna use the food of xmas post workout of glutes

It’s more smart than doing a rest day before a free meal.

Xoxo

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[Allison]

Hello guyz

Today same fasted routine 30min

We gonna do the cardio fasted with my husband and go for christmas frozen food shopping by foot this morning

Then i will have to cut my work day in 2, cause i have my posing video corrections today.

First half will be this am and 2nd this afternoon.

After i have to workout glutes and calves

Then i have the dentist appointment and one electrolyse appointment.

Also I have to make a huge clothes cleaning cause the space is missing but It looks so big that I think I will do it in several times

Xoxo

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[Allison]

Insulin improves your carbohydrates need, reducing the diabetes risk on the long term.

Some athletes needs tons of carbs to grow and without insulin this can be dangerous for them on the long run, and sometimes these people are storing a lot of fat, cause their needs and assimilation are low.

The insulin can also be very dangerous if bad use, so this is a decision to take with a professional who gonna be able to follow his client closely.

Never do that alone of course if you are an athlete and not an experienced coach.

Before adding insulin, the coach have to check a lot of parameters which can be improved, as diet, cardio, etc etc

Maybe it’s possible that the person in question does not need insulin at all.

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[Allison]

Hello guyz

Today same fasted routine 30min

I have been off from the gym and full day of posing lessons online

In between the lessons I have recorded some content for 3 different tbjp COR ISO recipes that I gonna post soon

Then after my lessons, we went to do food shopping with my husband, also food shopping for Christmas and xmas gifts shopping.

Now I am doing my 40min cardio and doing also the video montage for my cor iso content and the captions for the three different posts to come.

Xoxo

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[Allison]

There is no stupid questions, and if you keep eating clean and enough proteins, except at xmas and new year, you can keep Glutamine in my opinion.

But one thing which can be good for you to use is the In-sure TBJP in case of high carbs meals for xmas

It will balance your blood sugar level

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[Allison]

Hello everyone

Today same fasted routine

The workout of hams

Then I had an appointment with my insurance for 1h

And then I did my 40min of cardio

Cleaning all the house, washing machine, clothes washing machine and luggage’s unpacking

Xoxo

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[Allison]

Hello Jack

Creatine and glutamine are less important than a food plan in itself.

So if you make a break from your food plan, and gym workout routine, don’t be concerned about creatine and glutamine.

The most important even for a lifestyle person, is the food and the workout.

2 weeks is a long period of time for a break, so if you wanna stay motivated after your holidays, try to eat clean food to preserve your digestion and enough proteins at least, to preserve your shape.

If you eat tons of shit, glutamine will not help in digestion. And creatine is a plus on top of a perfect meal plan/workout routine but if there is no routine, no need these two.

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[Allison]

Hello guyz

Today same fasted routine

And now we are leaving for the airport of Porto, we gonna give back the rental car and the plane is at 1.30pm

We should arrive home around 6pm so I will do my cardio at that moment.

Rest day from the gym today.

Xoxo

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[Allison]

Hello guyz

Today same fasted routine

Now we gonna workout at Aveiro with the coach of my husband, and for me it’s gonna be glutes and calves.

Then I gonna do my 40min of cardio on a treadmill or next to the beach according what will be the plans all together post workout.

We are leaving back home tomorrow midday 🥹 time flies fast.

Xoxo

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[Allison]

Hello Stefano,

I can give you my honest opinion on your current physique muscle wise.

You need to focus on building muscles up on those specific areas :

Quads Hams Glutes Calves

Chest Shoulders Back Arms

But be careful with your execution cause you seems having very dominant Trapezium and for the simmetry of you physique we don’t want them more developped than that.

Also I think you should maybe increase your food up if you wanna progress cause you are quite lean at the moment and I don’t know if your weight is increasing with what you are doing/eating at the moment cause you did not mention this variable.

Also your cardio is in a good range for common people in terms of BPM, but maybe you should try to just count your steps and stop the cardio itself.

Some people need to be very unactive to build muscle, my husband is one of them, the more he does a nap, the better he progresses. And you seems having a genetic which does not allow you to take weight easily, so maybe privilege low volume at workouts and more food, just steps instead of cardio + steps.

Workout wise I let other athletes/coach on the forum to answer you, they know much better than me.

Good luck

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[Allison]

Hello guyz

Today same fasted routine

I had my check in feedback and we are keeping all equal cause my coach is very satisfied 🥹🫶🏼

He said “sweet spot” so next check in gonna be the 23rd

Now i am not gonna train, my body is painful everywhere, it’s always like this after plane for me so instead of resting tomorrow i gonna rest today that’s better.

I gonna do my 40min cardio now and then we gonna do food shopping and tonight we are going to the birthday of my coach 🥰

But husband is now training with him at the gym and me I am working on my posing abos subcriptions for january, and also booking the presential lessons into my studio for january.

As expected, december was lighter in posing work but people are all waking up for january and I can see that it’s gonna be a great month posing work wise.

Tomorros we gonna workout in Aveiro with the coach of my husband and for me it’s gonna be glutes day from my new workouts prog.

I will share with you the new session into my log tomorrow but that’s quite different from what we have done already.

We really want to focus on the max stretching of the glutes muscle, cause I am part of the women having very short ties-in anatomically but we wanna improve those the best we can.

Xoxo

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[Allison]

Here 65kg fasted

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[Allison]

Hello guys

Today same fasted routine and check in this morning 🎉 65kg fasted so 500gr more but I did not succeed going to the toilets so I think it’s a bit less

With iron digestion is not super great also

I will share u the pics once the transfer has been made on my cellphone (yes i use two phones hehe)

Now i gonna do my 40min cardio

And then at 2pm we gonna leave for the airport to leave to portugal for the weekend until monday afternoon

No workout today

Xoxo

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