[Allison]

Agree with all the guys above

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[Allison]

Hello everyone
Today same routine
Check-in again for the coach, 300gr more just normal body weight fluctuations.
Today glutes workout, the last one before stage
And coach asked for a check-in post training to check the rear pose. He is super happy.
After training 45min cardio and now finishing my 10k steps.
This morning I went to the hairdresser, lol
Nightmare I hate it.
I had to cut the length of my hair, I feel now naked 😂😂😂 they have to stop over the bikini bottom on the back shot so I had to cut at least 10cm and I am crying😂😂
Tomorrow last work day and check-in again
Xx

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[Allison]

Been through both
And I personnally like better the same plan with a little variation in carbs.
My body has always responded with carbs cycling but, this time, the way I hold the fullness in deficit with everyday same diet is making me think that for me this new approach is better.
My body does not go “crazy ferrari” with the same diet everyday. If that makes sense.
I speak for a personal experience cause that’s probably the main difference btw my old coach and my new coach.
My body is more manageable, no crazy weight loss or crazy metabolism this time, peaceful and slow stable weight loss

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[Allison]

Hello mate, i would choose a treadmill personally.

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[Allison]

Hello everyone
Today same routine fasted
Check-in 57,5kg so 200gr drop in the night
Coach is happy we keep the same plan
Today rest day 10k steps and 45min cardio at the gym.
Also yesterday my husband got the pro card in men’s physique and won the overall.
After 12 years of active contests, he finally got it.
He was never chasing it, but just chasing to be a better version of himself, and I truly believe this is what he was.
Amazing.
Tomorrow glutes workout, hair dresser and ofc check-in again
Xx

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[Allison]

And let’s admit you got glutes, but some part of your glutes are lacking.
Doing shorter reps will not have a ability to really go to look for that connexion with the missing part of your glutes.
If your max gluteus is stronger and no upper gluteus, staying on lower rep range will make your max gluteus takes the power, and leave your upper gluteus lazy and lazier

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[Allison]

Big and powerful muscle group.

Nothing wrong with the lower reps here, accepting that the compound movements leave risk for other muscles to do the work if you’re not careful with execution.

This is why we switched from a lower rep range to a higher for my self to be fair![/quote]
Even with a past impeccable form for a 6/8 reps, noticed I was MUCH more inflammed on waist, erectors, lower back. Litterally 2/3cm more on mid section.

If your goal is to preserve your midsection super tiny (bikini competitors ie) I would ALWAYS choose higher rep ranges, even for a hipthrust which is not a risky movement pattern at all.

For a female who does not aim to become figure, or more muscular, and just wanna have a bikini shape or fit shape : higher rep ranges all the way

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[Allison]

Hello everyone
Today same fasted routine
Check-in at 57,7kg so same weight than yesterday with the refeed and without cardio yesterday though.
So we might expect a nice drop tomorrow.
Also, my husband won the overall title men’s physique at the portugal npc nationals, beyond proud !!
This afternoon it’s the pro qualifier so let’s see what will happen.
I really hope he will get the pro card, for him to come as a pro tourist in the alicante pro show.
As there is no men’s physique pro there, just men’s amators.
I truly hope he will finally gets it, after 12 years of active contests in men’s physique.
Pray for us✨🥹
Today 10k steps, 45min cardio at the gym tonight, and no training.
Full day of online posing lessons today.
Xx

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[Allison]

Hello ✨

Depends on the exercises.

Problem with glutes is lower back/waist can thickens if your execution is not IMPECCABLE for 6/8 reps.
The second problem with 6/8 reps is “are the glutes only doing the work?”

Abductions 10-20
Kickbacks 10-15
Rdl 10-15
Hipthrust 8-15

What matter for glutes growth is : lift the weight with the glutes ONLY.

I personnally train glutes without legs. Only isolation, for the Glutes to litterally detach from the legs visually

If you wanna grow glutes + legs then split squats/deadlift are fine

If you got enough legs and lacking glutes, then isolation only for you

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[Allison]

Hello everyone
Today same fasted routine
Check-in everyday from now on !
57,7kg fasted so 700gr drop in the night
The coach wanna run a small refeed so we add an extra of 50gr carbs for today.
Today was glutes training ! Keep progressing reps/lifts so super happy.
With the small adjustement we ve made for the left glute to catch up the right, I am pleased to see how efficient it was and how fast we balanced it again.
I have been trying for years litterally to bring up my left glute, but major change was the sey needling and then extra warm up btw sets for my left glute.
I have tried everything, add extra rep, extra set, pre workout rolling foam etc but that was useless.
Since I do more regularly the left glute dry needling and add small warm up btw sets, it has made the difference. And finally it’s less job than the rest of what I was doing !
Today 10k steps total
No cardio as I did already everyday and I still have one rest day from cardio, so I decide to not do cardio on the saturday glutes day.
And perfect fitting with the refeed so.
Keep intensity and rest more while eating more, perfect match.
Today no work!
House cleaning, luggages ready, food and supps ready, nothing to do anymore except live my life until departure.
Tomorrow full day of online posing lessons, 10k steps and 45min cardio also, and as I told u, everyday check-in now ✨
Xx

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[Allison]

I would move your check-ins to saturday morning also

And I would make sure to sleep a minimum of 7/8 hours every day

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[Allison]

Hello everyone
Today same fasted routine
Check-in for the coach and 200gr up
So 58,4kg
Shape seems or a little more watery or a little flatter idk
Let’s see what the coach will decide to do.
Today no workout, just cardio 45min and steps 10k
No work also, luggages to do, but mostly done by 99%
This afternoon I drive my husband to the airport as he got his regional in portugal this sunday.
And the sunday afternoon, he got a pro qualifier, so regional morning and PQ afternoon.
And then he joins me directly to our next show in few days.
Few days out for both of us ✨
Xx

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[Allison]

I am maybe old school but I wouldn’t use anything “new” for fat loss, the good old diet and cardio is enough.
The markers shut down while using those new stuffs are essential markers in a bodybuilding prep.

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[Allison]

Hello everyone
Same routine this morning
Now I gonna make food shopping, then upper workout then 45min cardio and in between all of this I gonna have to do my 10k steps and my video posing corrections cause the work is full today.
Xx

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[Allison]

Hello mate
Agree w/ Clare, go to check, take the adapted treatment / extraction or anything the doc said
And make sure you don’t get overly fat in the future

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