[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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[Allison]

Hello everyone

Today same fasted routine

It’s refeed day today!

Then workout of glutes and calves :

Warm up with bands crab walk

Bench kickbacks at pulley

1x 10x50kg + backoff 1x 22x30kg

Glutes Raises lower back bench w/ bands at the knees

2x 12x45kg

Glutes Bridge w/ bands at the knees

3x 10x130kg

Up to down pulley kickbacks

1x 11x65kg + backoff 1x 22x50kg

Hipthrust w/ bands at the knees

2x 10x200kg + cluster set 4+4+4+max10x200kg

Seated Calves (naked feets)

3x 10x50kg

Weights are still increasing / or reps

Energies are super high on this refeed day, I am unemotional cause hunger is inexistant since long time ago.

Now I am doing my 40min cardio on the treadmill, and tomorrow is rest day from the gym but full day of work on my online posing lessons.

Attached my diet for this refeed day.

Xoxo

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[Allison]

Hello guys

Today same fasted routine

Then we did food shopping with my husband

Then my 40min cardio on the treadmill

Rest day from gym today but two posing lessons inside my studio

Now just chill

I have received the feedback of my coach

Condition is progressing, he is very happy!!

But he wants to give me a refeed day cause I am flat

So tomorrow is refeed all day and I gonna workout glutes

Next check-in will be on tuesday and all the other stuff stays the same

Cardio same 40min slow walk daily

4 workouts a week twice hams twice glutes

High days on workout days

Lower days on rest days

6L a day

2ui gh fasted everyday and 20mcg clen fasted

Xoxo

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[Allison]

Hello everyone

Today same fasted routine

Then I did my check-in

So 61,3kg so less 1,5kg than saturday (post refeed and periods) and total of 400gr less compared to the check-in before refeed of last week and periods.

I reduced the clembuterol to 20mcg fasted cause twice 20mcg I don’t tolerate and I became very cunt and stressed 🙃

Today is Thursday so it was the day of full Posing videos corrections for my clients, so I have worked all morning then beginning of the afternoon I had one posing client into my studio for 1h, then I started working again on the posing corrections, then I went workout hams and calves, and then once home work again on the posing video corrections.

It was the last posing check-in of January.

The next month subscribers will start to send me their check-ins all thursdays from the 8th February.

Now I am doing my 40min cardio, and I have to confess, my energies are gone 😂

But passion remains the same and I am still not hungry at all.

We are at 12 weeks out 🎉

Tomorrow will also be a good day for me

I have two lessons of posing inside my studio : from 3pm to 4pm and 4.30pm to 5.30pm.

Tomorrow is also my rest day and I will do my 40min cardio before the posing lessons.

Here attached the pictures of my check-in of this morning (I did not have the feedback of my coach yet). If you wanna check the video of the check-in, I have made a Reel on Instagram @allisontestu

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[Allison]

Hello Domingo

I would say

Glutes and hamstrings

Lower back

Calves

And great dorsal, for a more V frame from front and back

🫡

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[Allison]

Hello guys

Today same fasted routine

Full day of work online with my posing clients today

Now doing my 40min cardio and then i have a recording for a posing podcast

Also feeling a bit sick today 🚨 xoxo

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[Allison]

Hello guys

Today same fasted routine 30min

Then i went to workout glutes and calves

Warm up with bands

Abductors seated 2x 10seated normal + 10seated bending front

Kickbacks 2x 10straight back+ 10angled for medium gluteus

Hipthrust 1x 200kg banded 13reps

1x backoff 150kg banded 15reps

Uni frog at the smith 1x 30kg 12reps

1x 20kg backoff set 21reps

Then calves 50kg seated 4x 12 very slow one stop bottom one stop on top (naked feet for a better feet mobility) it seems to work very very good since i do the calves without shoes

Then I did have a lot of work administrative to do for the launch of my posing video subsciptions cause yesterday i have sent the messages while in the train, but now i am collecting paiments and discussing about the clients who subscribe to explain them what i expect from them.

They gonna be 45 ladies for february so every thursday i gonna receive 90 videos per week during 4 weeks.

I will bot complain, it’s a lot of work but also i love my job of posing teacher.

As planned, today I started the clemb 20fasted+20with meal 3

Now I am doing my 40min cardio on the treadmill and then I gonna do one sauna ❤️🤌🏽 I am sure it gonna relax me cause I can feel the difference since today, I am quite speed and active 🤣🤣🤣🤣 my speed of movement have been doubled 😂

Xoxo

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[Allison]

Hello guyz

Today same fasted routine

Now taking my coffee and about to eat my breakfast

Leaving the appartment around 11.30am for the train station Cheltenham Spa

Got my train for London and then I need to take the Eurostar to go back to Paris

Once in Paris I will have to train hams and do my cardio

Xoxo

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[Allison]

I also got the feedback of my coach yesterday night

He wanna start the Clenbuterol on Tuesday with

20mcg fasted + 20mcg with meal 3

Even if the shape was responding quite good, for that reason :

– anti catabolic effect (I am a person who needs tons of food in prep to keep my muscles and as we are not super high in food : 2500kcals, we don’t wanna cut it more for now and risk to attack my lean mass)

For me personnally, I feel totally aligned with this decision, I want to make this prep the healthiest possible, but I also know having this bit of an help is benefical for me to keep eating a little bit more than I was supposed to do, keeping hormons working good, hunger low, and energy high for a stable gym performance.

He still don’t think of using anavar this time but let’s see what he will decide.

I am 13 weeks out, still not hungry, no free meal, 40min walk per day 7/7days, 4 workouts a week, and around 6L water all year round, 2,5ui gh fasted. For the little summary 🫶🏼

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[Allison]

Hello everyone

Today same fasted routine in my flat in cheltenham uk

Hehe

I gonna do my cardio later today

Now just drinking my coffee and working a bit (marking my online posing appointements) before going to the tbjpxshed gym for 11am 🇬🇧🎉

No workout today

Xoxo

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[Allison]

Hello guys

Same fasted routine this morning

Today is Check-in day, so here we are

62,8kg fasted so +1,1kg

Few changes happened this week

Refeed all Tuesday

Workout of Glutes yesterday, so high diet day (instead of low diet and rest)

Periods arrived on Thursday

Many factors involved in this +1,1kg

I will attach the pictures to this post.

Now I am gonna go to the train station and take my two trains for UK for the TBJP x SHED opening on Sunday! 🫶🏼

I will arrive around 6pm so today is my rest day and Sunday will be also.

I will just have to do my 40min cardio tonight, so I will visit the streets of Cheltenham while doing my cardio.

Tonight I will have a bit of work cause I have to open my Online Posing Calendar for February so I will need to settle the things 🤌🏽

Cannot wait to see all the team!

+2 More Photos

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[Allison]

Hello guyz

Today same fasted routine

Now I am gonna eat my breakfast and go to train glutes !

Once I will be back home, I have two posing lessons into my posing studio

From 3pm to 4pm and 4.30pm to 5.30pm

Then I just need to go shopping one little thing for uk and then I have to finish my luggage for tomorrow 🤌🏽

After I will do my 40min cardio on the treadmill.

Xoxo

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[Allison]

Thank you all for taking the time to respond.

I think my diet on the whole is pretty solid with food source choices (white meats, sweet potato, potato, rice, spinach, oats, prawns, form the basis of my diet)

I take glutamine and ACV every morning and a probiotic in the evening but VSL-3 is one I have taken before so may get that back in

I will start with the whey removal as thinking about it now, I didn’t seem to have the issues last year when they whey was different. I may just stick to one shake and switch up the other one in the morning for a protein food source.

Just on the whey, is whey isolate usually kinder on the stomach?

Thanks again for the advice, greatly appreciated

Ttry removing the oats, oats is something that after a long time of use, is HARD to digest for some reasons for lot of competitors, try to switch after for COR if oats is the problem.

Increase the water for suuuuure!

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[Allison]

Hello guys

Today same fasted routine

I went workout hams this morning and calves

Then i came back home cause i had one posing lesson into my studio.

Then i had all my clients posing video corrections today so i have spent all the end of afternoon + evening of non stop corrections. Now i am doing my cardio and then i gonna start prepping my chicken and beef for the trip on Saturday to go to uk

Xoxo

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