[Allison]

Your rhythm has just come to get used to wake up at this time, so it will take a lot of tricks to regulate.
What matters is the time of wake up you have been used to get.

From what I have tried to wake up a little later is like waking up earlier but into the other side :

For some days, I went to bed way later and then still woke up same time.
But after few days, I cumulated extra fatigue, and then I succeeded to wake up 1,5/2h later than originially.
Then, let my body wakeup at this new hour and only then I could go to bed at my normal time and wake up later.
I don’t know if my english is good enough, but your body remembers only the time of wake, and do not really care of the sleep duration.
Once your routine got you awake at 4.30am, it’s really hard to undo.
Been travelling a lot internationally lately, so noticed the only thing which matters is to settle a new time for wake and get it stick.

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[Allison]

Same here, more protein at your pre wo
Also agree with marc on 200g veggies and food volume

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[Allison]

Hello everyone
Today 56,9kg fasted
The coach keeps me at 275gr carbs and 55gr fats for today
Just 6k steps still no cardio
And full day of work on my online posing lessons
Xx

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[Allison]

I don’t like tilapia or panga
Cause most of the time the quality is pretty shhh*t

Cod from the fresh seafood/fish shop
Prawns also
Or sea scallops

Just be mindful with seafood you got more heavy metals in it

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[Allison]

Agree with the others as well

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[Allison]

Hello everyone !
56,5kg this am ! Finally weight is a little up, good
The shape is much better
Glutes training today ! No cardio, 6k steps
375gr carbs refeed
And full day of work on my video posing corrections today
Tomorrow rest day and full day of work on my online posing lessons !
Checkin everyday with the coach and let’s see how we are tomorrow
Xx

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[Allison]

I would split personnally

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[Allison]

Hello everyone
Today 56,2kg
Again a weight drop so the coach will increase the food again
Still 6k steps no cardio
Xx

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[Allison]

Agree with the majority here

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[Allison]

Hello everyone
Today 56,3kg fasted post refeed and glutes day so the coach will reduce the steps to 6k and alors increase the diet of 25gr carbs td and ntd.
So it’s now :
TD 2370kcals
P 155
C 325
F 50
NTD 2170kcals
P 155
C 275
F 50

today rest day and full day of online posing lessons and so on : 6k steps total

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[Allison]

On myself I wouldn’t go aggressive to be honest, as everyone works different and the agressive stuff isn’t good for me.
But try as other said, see what you can get from it.
And adapt from there

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[Allison]

Hello everyone
Today 56,4kg fasted
Very flat
Refeed today, no cardio just glutes day and 8k steps.
We gonna make it count
Xx

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[Allison]

Hello mate agree with others, but is there any reason your proteins are at 140gr ? How much do you weight?
Just want to know (no judging at all)

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[Allison]

Hello everyone
Huge drop this am on my weight
56,4kg so 700gr less in two days
Digestion and lower back are back in the game where they are supposed to be lol
It’s crazy how much posing on stage just mess with everything!
Cause i didn’t have any free meal, so weight is up just cause of digestive issues, due to lower back pain.
Today rest day, just one posing lesson face to face into my studio cause one of them cancelled.
So I gonna have a nap instead (i gonna try cause my body don’t know how to have a nap lol😂😂, I hate naps mentally but I know it could be beneficial though)
Check-in sent to coach, i wait his answer but I can bet a refeed for tomorrow glutes day lol
And that’s it
Xx

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[Allison]

Hello mate.
If I can give u a great advice.
Don’t train obliques lol

As any other muscle group; you train them; they grow.
In competitive Bodybuilding : we need the smallest waist possible ! And thicker obliques don’t help you into that goal of a smaller waist though.

Vaccums are a non negociable though every day.
You can train abs but never add weight in it imo.
You don’t want them to grow; you want them fit and defined once you will be stage lean; which is way different.

I don’t think you need to work directly forearms as they grow undirectly with your upper workouts.
I would train forearms just if you REALLY got a visual unbalance or if physiotherapist tells u so to re-inforce your grip and wrists

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