[Allison]

Hello mate
First of all
Invest in :
1/ black background (curtain on amazon)
1/ powerfull ringlight (neewer on amazon the one at 115€ smg, the big one.
If you want regular check-in; conditions have to be the same and as we can control the outside light or the inside yellow light
What I tell you is optimal.
Then for the height, get yourself a tripod; phone at the height of your pubis, that’s the right angle to keep your real body ratios.
Then if you got a HQ selfie camera (like on the huawei’s phone; you can record a video and take pictures with the selfie.
Otherwide with iphone is the frontal camera if it does not “softenize” your appearance cause some camera got the “beauty effet” already settle into the camera settings.
If your iphone have that; best is to download filmic pro which is nothing else than the true refletion of the real shape without blurred effect for beauty purposes

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[Allison]

First of all mate, if you are in prep; your water intake should be the same everyday; that’s the first point, as well as your salt consumption.
Then; if your check-in was last week same day, then the 1kg up could mean you do water retention a little or you hold some inflammation from the fatigue. More cardio and less food is majority of the time the answer but sometimes more food and less cardio can also help you to reduce some inflammation and fatigue and keep dropping some weight.
But if your previous check in was 1/2 days ago, only the average of the week matters
Imagine you trained legs yesterday, I would always be heavier after a glutes day myself.
Imagine also if you have a carb cycling diet; depending if you are on a low day or high day, your weight can also fluctuate.
So give us a little bit more infos about when was your last check in, what you trained yesterday, if you got two diets according to rest day or workout day, and how much water you drink yesterday, vs usually

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[Allison]

Hello everyone
Today complete rest day
7k steps have been done
I gonna do meal prep, clean house and wash clothes
My husband leave tonight for portugal in car
And i will join him in two weeks before mister big
Tomorrow I start again the workouts yeahhh
And tuesday I gonna do my post-season blood work

Cxx

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[Allison]

First I lower total volume

Then take a little longer between sets

Eventually I will lower the weight a little and as J says focus on quality

Totally agree with hilly, but most of the time, volume adjustment will be enough imo
That has been enough for me

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[Allison]

I would divide in two sessions imo

Quads :
5min bike high resistency
Leg extension,Squat,Leg press,Walking Lunges

Hams :
Standing leg curl,Lying Leg curl,RDL,Bulgarian lunges,Stiff at the reverse hack squat

That was more or less what I was doing and I really enjoyed it

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[Allison]

I would train forearms at the end of a lower body day imo if you have a rest day after
Or at the end of your upper workout
I wouldn’t put it before though it could take away some strength you need for chest and back

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[Allison]

Hello everyone
Today full day of posing video corrections !
7k steps done !
Just received my package tbjp new collection clothes that I gonna try on tomorrow and make content.
Also one posing lesson into my studio at 3pm and one jump into the pool in between cause it’s so hot in here !!

I will copy paste my new diet.
Yesterday I have posted the macros; now you gonna see the details

TRAINING DAY

3017 KCALS
F 81,63
C 330,57
P 223,42

FASTED:
15GR GLUTAMINE Tbjp
1GR VITAMIN C Tbjp
60MG IRON Tbjp
1cap SPIRULINE Fwn
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp

MEAL 1
100GR WHITE BREAD
4 LARGE EGGS
25GR CARBS FROM FRUIT
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn
1000MCG B-12 Fwn
1000MCG METHYL-FOLATE
2caps LOVE HEART Tbjp
1GR BIOTIN
1GR PANTOTHENIC ACID
2caps NMN Tbjp
2caps SELENIUM

MEAL 2 : PRE-WORKOUT
75GR CREAM OF RICE Tbjp
45GR WHEY ISO Tbjp
18GR ALMOND BUTTER 100%
6000UI VITAMIN D3&K2 Tbjp
1scoop HYDRATION Tbjp

MEAL 3 : POST-WORKOUT
75GR CREAM OF RICE Tbjp
45GR WHEY ISO Tbjp
75GR BANANA
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
40GR CARBS
30GR PROTEINS
10GR FATS
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 5
100GR CHICKEN BREAST (Cooked)
150GR BASMATI RICE (Cooked)
70GR VEGGIES
11GR OLIVE OIL / 75GR AVOCAT
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
30GR CARBS
15GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
400IU VITAMIN E Fwn
2caps CURE-COMING Tbjp

REST DAY

2621 KCALS
F 102,62
C 224,85
P 180,18

FASTED:
15GR GLUTAMINE Tbjp
1GR VITAMIN C Tbjp
60MG IRON Tbjp
1cap SPIRULINE Fwn
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp

MEAL 1
100GR BREAD
3 EGGS
20GR CARBS FROM FRUIT
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn
1000MCG B-12 Fwn
1000MCG METHYL-FOLATE
2caps LOVE HEART Tbjp
1GR BIOTIN
1GR PANTOTHENIC ACID
2caps NMN Tbjp
2caps SELENIUM
5GR CREAPURE Tbjp

MEAL 2
150GR FISH (Cooked)
100GR BASMATI RICE (Cooked)
70GR VEGGIES
3 BRAZIL NUTS
5GR OLIVE OIL
6000UI VITAMIN D3&K2 Tbjp

MEAL 3
100GR CHICKEN BREAST (Cooked)
200GR POTATOES (Raw)
100GR VEGGIES
10GR OLIVE OIL
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 4
3 EGGS
60GR BREAD
15GR CARBS FROM FRUIT
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp

MEAL 5
30GR CARBS
30GR PROTEINS
10GR FATS
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
15GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
400IU VITAMIN E Fwn
2caps CURE-COMING Tbjp

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[Allison]

Eat lots of food, train like a maniac week after week pushing yourself to places that scare you and you will build muscle. The biggest issue I see today is no one taking their training where it needs to go for progress. Everything else is spot on, I have people timing rest periods, writing in diaries, eating perfectly, supplements perfect, sleep tracked with watches, BG monitored. BUT none of this matters of you can’t take your body to its absolute limit, no amount of data can help with this. You either have this inside of you or you don’t. I’d say 5% of people have this ability.

Totally agree; some peeps lack of “intention” and intension leads to intensity

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[Allison]

Hello mate, I would cut until getting rid of the midsection fat.
I guess this is something you did not do already before starting your bulk ?

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[Allison]

Now for the midsection on mens, it’s as hard as ladies for the shredded under glutes.
Cardio, dig the deficit, hydration, and patience

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[Allison]

Wait to be recovered*

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[Allison]

Hello mate; imo I wouldn’t do a deficit while your body starts to recover from a surgery
It’s like adding stress to a body which needs to chill to recover…
I would do a maintenance and weight to be recovered (my opinion)

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[Allison]

Hello everyone
New diet !!

I will put here the new macros and kcals

TD:
3017 KCALS
F 81,63
C 330,57
P 223,42

NTD:
2621 KCALS
F 102,62
C 224,85
P 180,18

Same food as usual just a bit more olive oil, and proteins here and there for the hunger feeling
As my weight is same than on stage, and shape is just a very little little tad than on stage, we keep increasing, particularly after the weight drop of yesterday of 800gr.

So funny last off I was around 2500kcals and fatty, now I am stage lean with more food.
So happy never did free meal or holidays from diet.
Sweet spot

Today full day of work on online posing lessons
And tomorrow one posing lesson in my studio and full day of posing video corrections.
Rest days until saturday!
Still in deload.

Xxx

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[Allison]

Planks are the best cause basically abs are like any other muscle; worked with weight and progressive overload; they gonna grow.
Who wants a thicker waist ?
As abs appearance is mainly diet
I prefer to get the smallest waist possible without getting huge mid section

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[Allison]

Ladies says it all

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