[Allison]

During a diet phase higher volume and super sets any set extensions is the worst thing anyone can do

You do not have the fuel to facilitate that kind of work – this is common sense yet so many still make this huge error.

Diet = lower volume ( may not need to change volume ) but with priority of keeping perfomance in check

I absolutely think so too, although it didn’t give me as good results outside of diet as when I trained with heavy weights with HIT. However, I feel that I should strive for shorter and more intense workouts of max. 1 hour, not longer ones. The daily cardio is also tiring and I feel that I am a little weaker with the same macros, because I probably burn more.

[/quote]
Shortening your rest periods does the same you will just be weaker, priority is holding strength in diet I rest even longer between sets to make sure I am fresh to go and attack my sets.[/quote]

Thinking same than Kuba,

The only goal is to keep performance high, tiredness low, recovery at its best, weights increasing or at least equal than before, and nerves fatigue low

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[Allison]

Hello guys

Same fasted routine this morning

Full day of posing lessons online

40min cardio after my working day

Then 1:30h massage

Xoxo

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[Allison]

Hello 👋

My coaches personally used the HIT on me in the past to make me loose muscle. Ok I was in a cutting phase so I was leaning down, but in the process I lost a lot of muscle…

Also from my experience :

Beginning of 2022, I was in cutting phase, eating good amounts of food and training heavy and low volume ! The shape was full and shredded with a food intake pretty decent.

End of 2022, I tried with another coach, his technic was the opposite : low food, high volume workouts ! Lol

I let you guess what happened – Nervously very very tired, bad recovery, loosing a lot of muscle, actually all the muscles in fact 😂 The final shape was dry, but I was looking like a skeleton without muscles.

Agree with Kuba on this point.

HIT and too high volume workout are a huge mistake in cut.

EXCEPT for muscle loss/ muscle volume loss purposes……

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[Allison]

Hello guyz

Today same fasted routine 30min

I went to workout glutes and calves today, bit sick but nothing crazy so I went to the gym.

Once back home I have received one of my posing client to my studio for her to choose any clothes she wants from the clothes I was planning to sell.

Now I am doing my cardio 40min.

Fever comes at night I have notice, luckily tomorrow is rest day from the gym and full day of posing lessons online.

Xoxo

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[Allison]

Hello guyz

Today same fasted routine 30min

Then workout of hams

Was not a perfect workout, I feel a bit sick but let’s see if tomorrow will be a better day

Then I had one presential posing lesson into my studio

Then I did my cardio and clean the first floor of the house.

Now just chill 🫶🏼

Xoxo

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[Allison]

Hello guyz

Today same fasted routine

Half of work was done this am

Then 11am nails appointment

Then 1pm workout of back front shoulder rear shoulder tricep and calves exceptionally cause I have to workout today, tomorrow and Saturday but I usually can workout just hamstrings and glutes so I need to took back my weekly split after back pain and days where the gym was close.

Was a very soft workout lol

But the response was crazy 😂😂😂 I like it but if I like that’s because after only one workout it was definitely not bikini

Then I came back home to take my shower, and go to my laser appointment

Then I came back home at 6pm and did the second half of my posing video corrections

And just finished now at 9.30pm

Now I am doing my 40min cardio on the treadmill, and I start to feel some fever 🥵

😂😂😂😂 I prefer to laugh from it than just taking it too seriously 😂😂

I will check how I feel tomorrow but if it’s ok I will train hams, if it’s not I will rest and that’s as easy as that 😂

2024 starts good ahahahhaha

Kisses xxx

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[Allison]

Hello everyone 🫶🏼

Today same fasted routine 30min

I did my blood work yesterday 🩸💉

Got the results yesterday evening and :

Everything is PERFECT and Iron has jumped to 79ng/ml !!!

We did an amazing job with my brasilian doctor @AndréRizzuti (on IG)

All the others markers are perfect and so body is ready to start again for one season more (after each season I do a blood work and before starting every cut)

Also for the protocol for this prep, I will stay just with gh 2,5ui fasted for now.

Later in the prep, maybe a tiny bit of clembuterol, but not now.

And my coach is not sure for Anavar, he told me he does not think he gonna add some, but if he does change his mind, it’s gonna be at the very end of the prep and very small dose.

I am supposed to be 13,5 weeks out but let’s see if I do the first attempt, I wait to see the lineup and the judges panel (cause I don’t wanna waste my time…) judges in USA like myself soft and full, and they put me second call put everytime in the Olympia with a soft shape, but if I compete in Europe with that shape, I don’t beat the European girls that I beat in USA 🙃 so for Europe I have to come dryier and full and USA soft and full. So let’s see who is competing and who is the head judge.

For 20th and 27th April my shows are in USA, and 10 May too.

Just need to decide if I do UK the 6th April or not.

And Spain in June.

Lower back update :

Pain is gooooone youhouuu 😂🎉

Today was rest day and full day of posing lessons online

I did a bit of house cleaning and clothes and dishes washing machines in between

Now I am doing my 40min cardio on the treadmill

Tomorrow is the day when I correct all the posing videos of my subscribers, so it will be a full day

Work at 8/9am

Nails at 11am

Training at 1pm

Laser Epilation at 4pm

Work at 6.30pm

Cardio after once work is done

Xoxo

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[Allison]

Hello guys,

Yesterday I couldn’t upload pictures on the log, so it was my check in of Sunday Morning with 64kg (700gr more than last week – increased diet in carbs and post two free meals of Christmas)

I will also send you the new diet I have received yesterday and I started yesterday.

Today is the second day of the Prep.

My back feel better this morning, I gonna go to the gym and see how it goes once there.

This morning fasted routine stretching mobility and vacuum.

Tonight I have an appointment for electrolyse and then I gonna do my 40min cardio.

Xoxo

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[Allison]

Hello guyz

I woke up late today, no fasted routine

I received my new diet today, prep day 1 🥹🙌

Rest day as gyms are closed

I am doing my 40min cardio now

No free meals anymore from now on.

Next check in will be the 8th.

Still gh 2,5ui fasted.

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[Allison]

Hello guys

No fasted routine this am

I woke up , eat my breakfast and went at the physio in emergency (another physio that Marco Ruz recommended me in paris, luckily he was working today)

And omg, he did the dry needling in my lower back, glutes, quads, knees and abs.

He targetted the areas from which i was suffering, I feel all tired now but the pain from the belly and lower back is gone 🥲🙏🫶🏼

I will enter 2024 all new?

Ahah

No workouts today and tomorrow, tuesday i take back my routine.

Now i am doing my 40min cardio (walk slow on treadmill) and then I gonna chill and prep the food for tonight.

I wish you a happy new year eve everyone!!

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[Allison]

Hello Maik,

I did not have an hernia but I had a diastasis in the past, so this is the step 1 before the broken abs muscles, this is in fact an elongation of the abs gap without the rupture which can cause an hernia.

First of all : any type of injury has to be healed by itself, after surgery or no surgery, you have to stop using a belt and reduce the weights at gym to focus on your bracing/breathing and lower back posture.

Your muscles HAVE TO get stronger by themselves.

I know you feel more safe with a belt, cause I did too, but the best way to recover properly is no belt.

The problem of the belt is the compression part, even if you take care of your breathing and your lower back position while wearing a belt, the compression is still here, and there is two zones (on top, and under the zone of the belt) on your belly where the pressure gonna go out, while the zone of the belt will do some pressure in.

Second of all : strengthen your lower back and your core with specific exercises

Vacuum, LPF, (no weight abs exercises) everyday fasted for at least 30min

Add some lower back exercises to secure the zone.

In conclusion, my best advice is no belt, at least for few months, and avoid doing the type of training 4reps till 8reps cause that’s including a lot of weight for your troubles.

Better to choose a safer option having more reps and so lighter weights just for some time.

After 1,5 year, I can say that my trouble is gone, the body made its job itself without surgery, but I had to change the way I was doing things.

As Michaela said, you can wear a soft belt not tight which will help you feeling secure, but avoid all compressions, cause it’s dangerous for you due to your past, particularly on the movements where you do a hip flexion (and the problem is that you only wanna use the belt on the movement where you got a hip flexion)… so for you, big no. At least for few months the time you get stronger.

Also, no belt make a smaller waist, but practicing your breathing very often, prevents from getting it bigger.

Hope I helped you

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[Allison]

Hello guys

This morning I did not make my routine, my back is totally stuck I feel like a grandma

Rest day totally and just 40min of walk on the treadmill.

It’s not the same pain than usual, it’s stronger, feels like something I had in the past before I started body building.

It happened twice, when I was 10yo and when I was 22yo, I cannot bent front or up my hip and leg, it was a lumbago at that time, but staying seated or laying is making it worst, it’s less painful when I stand or walk.

Updates at the next episode 😂

We stay positive 😂🫠😇

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[Allison]

Hello guys

Today same fasted routine

Then I went workout hams and calves

My lower back is still painful but my physio does not have any spot for me until next week

So I got to be patient and train carefully, so weights reduced a bit, it’s frustrating but that’s life.

After the session i had to do the food shopping for the 31st evening, we are inviting my fam and the one of my husband to eat at home and I am cooking everything.

Now I am doing my cardio 40min as usual.

I try to promote my brands on IG, but seems like having stories troubles again

Xoxo

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[Allison]

Hello guys

Today same fasted routine

But my back is sore af

No answer from my physio yet, i guess he is in holidays 😵‍💫

Today is rest day, so now I gonna do my 40min cardio and then I go to my eyebrow microshading appointment

I will correct before and after my appointment, some posing videos of my clients because this is the day of the subscriptions weekly.

Periods are hitting hard, and lower back is a mess but anyway this is what it is and I just need to be patient.

Xoxo

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[Allison]

Hello Gregor

Well done 🎉 congrats

I actually don’t think you are that chubby on the abs area, there is still a bit of fat but for me it looks mainly loose skin, I would suggest you to do these several things to improve that :

* massages by a pro on the zone

* increase your daily water intake

* hydrate your skin twice a day

Also, if you struggled in the past from binge eating, try not to stay too long in deficit, I suggest you to slightly go up in kcals and weight yourself fasted once a week, to track when to increase the diet. Everytime you are loosing weight / or reaching a plateau in weight, increase 200/500kcals the diet and wait the next time to check your weight, and redo. If the weight goes up slowly, keep the maintenance diet until your reach another weight loss or weight plateau.

The best would be to ask a coach to help you cause this starting point is a great one to add more muscle!

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