[Allison]

Hello guyz

Same routine this am

I have received the feedback of my coach

Check-in again this morning as weight is dropping we wanna control everything closer, we get used to this situation with time 😂

Then 2 refeed days today and tomrrow with the same diet than last time (3200kcals per day) with no cardio until wednesday.

Tomorrow and wednesday check in again.

Today I gonna workout hams and also the videographer gonna record me working out.

Then come back home and we gonna decide for another spot for the shooting, as this is a beautiful weather, we gonna surelery go outside.

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[Allison]

Hello guyz

Today same routine

Check in for my coach 59,1kg so 900gr less than 3 days ago, so I have received a dm of my coach, we stop cardio NOW at least until wednesday

I wait his feedback

Attached pictures

Work all day on posing lessons then 3,5h of shooting in gym and posing

Tomorrow training and shooting all afternoon again

Xoxo

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[Allison]

Hello Nick, all my friend said it perfect.

I also recommend you to do often a check up with a physio, dry needling helps a lot

Good luck for your recovery it’s a loooooong and boring process

I am not healed yet from mine (on the right) at the wrist, but the one on the left wrist is gone with dry needling, acid hyaluronic injections and cure coming, join in and osteo pro, also massage and activation of blood flow.

The one on the right is a little bit longer to solve as I do everything with my right hand, as working on my phone, but I bought a support for phone not to hold it directly in my hands.

Also try to check if this is not your everyday life which is the source of it, or maybe the reason why the process is very long.

I had one tendinitis at the left hamstring in 2018 but due to workout and when you stop directly the movement which makes you suffer, you heal very fast.

So there is smg repeated over and over again in your daily life which does not help at all, try to find, and stop it/change the way you do it.

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[Allison]

Hello guys

Today same fasted routine

Then glutes and calves workout

Now 50min of cardio

And prepping my stuffi for the shooting tomorrow evening after my full day of work

Today was rest day from work, so I took my time doing just chilling in betweek

Tomorrow will be check-in for my coach, then work on online posing lessons all day, and then video shooting at night

And monday and tuesday video shooting again the afternoons 👌

Xoxo

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[Allison]

Yes keep us updated 🙏

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[Allison]

Hello guys

Today same routine

Cardio 50min is done this morning

Then 1 posing lesson in my studio

Then home cleaning, clothes washing, meal prep rice chicken veggies for the coming days and meals for tomorrow ready.

I also started to pack up my luggage with the essentials for the first contest on the 6th of april (I know we are 4,5weeks out and it’s early) but I like to prepare it in advance to check early what is missing, and focus on the last days on the meal prep organization and the supplements organization.

All jewelry and heels and bikinis of posing and stage are ready. I have just ordered on amazon a new post tan satin set in black, cause I had the one of my ex sponsor before and I wanted to get one neutral one to be able to represent only tbjp or protan if I need to show myself outside.

Also today I have made all my invoices and administrative declarations for french state, and booked all my appointments for pre stage (lashes, epilation, nails etc).

The only thing which I have to do now is to try on my heels and check which one feels the most comfy and not sliding on stage.

Also from sunday evening to tuesday I will have an italien videographer following me 2,5 days to create content for tbjp, but mainly for haltere&go my bikini sponsor which just send me my stage bikini and a new posing bikini. My new bikini is arriving on monday and it’s the best color i have never seen 😭 it’s a blue violet and the reflects and the shine is making me emotional.

Last show for me was the olympia 2022, so it’s time for the come back 🥹❤️

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[Allison]

Hello Emmet,

First of all don’t weight yourself everyday!

I mean you are still 78kg smg ! You are not 81/82kg

Depending on the muscle group you train, or the fatigue and quality of sleep, grams change all the time !

This is not relevant at all.

If the weight would have increased to 81/82 i would have suggest a devolume week, but now you just got sore heavy legs, so that’s basically just your recovery which is not good atm.

Try to lower the volume on your leg day if this is the only sore part, and see how is your recovery after that.

Or don’t do cardio or steps on leg days and see how it goes.

But honestly 400gr on me would have been just a big shit not going out 😂👌

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[Allison]

Hello guys

Today same fasted routine

Check-in this morning 60kg (only 100gr more after the monday and tuesday refeed 3200 kcals smg per day)

So the coach decided to drop cardio to 50min per day until sunday next check-in.

Attached the pictures of this morning.

Working a lot this morning on the posing corrections.

I went to workout hams and calves, performance still improving, no stagnation in reps or weight.

I went back home and gave a posing lesson in my studio of 1h

Then straight to the physiotherapist to free my lower back and belly muscles (very stiff)

Then went back home and eat my meal and now on my cardio for 50min, working on the registrations of the posing video corrections for march.

Then i will also have to finish my posing video corrections after cardio, well a lot of work today.

Tomorrow is rest day, I just have one posing lesson in my studio for one hour and then I will do my cardio and rest.

We stop the upper body, it’s growing too fast. We will train again only if this is becoming flat again.

Xoxo

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[Allison]

Good but track your olive oil also, to be sure you put enough, and why not adding some avocado or almond butter ?

Cheers 👌

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[Allison]

Hello guyz

Same routine this am

We decided to add a show sooner, I am coming to uk 1bro pro show on April 6th

Let’s see what we can bring to the stage but I am already stage ready

Still my periods / 1h daily slow walk

High enough diet

Protocol : 2,5ui gh fasted 7/7 + 60mcg clen fasted 7/7 + 5mg anavar 4x/week on lower body days

We sill stop working out upper body totally again so one more rest day on friday

Tomorrow is check-in day again, we gonna see what the refeed of 3200 kcals monday and 3200 kcals tuesday has done !

Who is coming to uk to compete ? And who is coming to watch?

Today full rest day but work day all day on posing lessons online and also tonight i need to start the video posing corrections of tomorrow.

Need to make food shopping after work and my 1h cardio also.

Xoxo

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[Allison]

Thank you for your reply, ofc you already had adherence troubles in the past, your diet is very poor in variety, for micronutrition and also for the taste.

Also twice 225gr paneer seems huge for your digestion here, I would variate the proteins carbs more and add fruits and veggies.

I mean eat cream of rice, not just oats

Eat rice not just chips

Eat more fruits, add spinach, beans, asparagus, and I don’t see fats no where..!

Fats are essential for digestion, what are you consuming ? Are you even consuming fats?

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[Allison]

Hello guyz

Incredible night last night lol

With that much food I slept like a baby

Attached the kcals and macros of 1 refeed day

Today also refeed

Perfecr workout of glutes and calves and performance is still improving

Cardio 1h done, and tomorrow rest day but full working day

Xoxo

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[Allison]

Oh and also, are u a man or a woman 🙏

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[Allison]

Hello Dilraj, we need more infos about your diet but also about your physical activity etc etc need more parameters here

Also your sleep routine please

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[Allison]

Here the refeed for today and tomorrow

Ofccccccccc a lot of COR TBJP has been eaten !! 🥰

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