[Allison]

Now; I am very curious regarding your visuals ; so can you share us a before/after pics just to check if your compo is getting better
I am sure the physical changes will not be THAT obvious, but maybe we still can see an improvement in compo

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[Allison]

Hello mate, most of the time OR very often, the weight does not start to drop so fast.
In my 10,5 years carreer, the first week : no weight drop and even sometimes I can see an increase; BUT the composition get better overall and a vacuum starts to be easier to execute.
I would let more time ! Without dropping anything.
To be fair I would let 2 weeks + something, just the time your body understand what is required.
I have noticed that dropping kcals 500/400 after a nice off season, the body is reacting “what the hell you do ?lol” the first days, the first weeks. Then one day without changing it all starts to click

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[Allison]

Hello everyone
Today same morning routine stretching mobility vacuum sauna and cold shower.
Then we got a call with the spanish agency to start the procedure to move to spain and search for a house fitting our criterions! Finally.
Then upper body workout, 30min cardio post workout and 9k steps total today.
Tomorrow check-in for my coach ✨

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[Allison]

Hello mate, he need to eat better, move more, and improve his cardio vascular health.
It’s more important than taking supps.
Supps are the cherry on the cake though

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[Allison]

But I also insist on one fact : they are a tool to answer to a need you could get.
In example, I don’t use any, except a topical serum for hair.
There is also a huge wave of peptides use, but they are not mandatory or necessary.

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[Allison]

Hello everyone
Today full day of work on my online posing lessons
Same routine this am
Food shopping early this morning
9k steps and after my working day I will go to the gym for my 30min cardio
Xx

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[Allison]

Thanks for all the replies. Great advice!

Have you guys had any trouble taking food on board? We’re flying with Singapore Airlines. Anyone had any trouble re. The above with this airline?

Cheers.

I never had any trouble of my life with my food. Except once landing if they have hygene rules into the country you go, they took me one banana once 😂[/quote]
But it’s just ONCE Landed, when you go out of the airport, some countries have prohibited foods to import.
So I just watch on the airline website and check the prohibited foods to import into the country by plane
I always take extra food with me in case something goes wrong, hotel trouble, lost suitcase, plane fuel refill etc

Always some extra rice cakes, extra COR/WHEY, and my food scale

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[Allison]

Thanks for all the replies. Great advice!

Have you guys had any trouble taking food on board? We’re flying with Singapore Airlines. Anyone had any trouble re. The above with this airline?

Cheers.

I never had any trouble of my life with my food. Except once landing if they have hygene rules into the country you go, they took me one banana once 😂

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[Allison]

Hello everyone
Today same morning routine
And glutes workout ! Post workout cardio of 30min and 9k steps.
Weight is dropping since the refeed 🙏 super great
Xx

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[Allison]

Hello mate,

Prep your meals for 1 meal every 3 hours so for the trip you will need 4/5 meals.

Option 1 :
Meals 1 & 2 in freezing bags
Meals 3 & 4 & 5 in freezing bags FROZEN
The frozen meals keep the meals 1/2 fresh and they have time to unfreeze during the trip

Option 2 :
Bring 2 small <1L Freezing ice packs with you into a 1L Freezing bag (but I always make sure I freeze some meals in case the security take them

Option 3 :
Meals 1 & 2 in freezing bags
Meal 3 in freezing bag FROZEN
Meals 4 & 5 in dry food : Cream of rice, isolate, bread, fruits, rice cakes, etc

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[Allison]

Hello everyone, today rest day also just cardio and steps.
Same routine this morning, full house cleaning or what I would be able to do cause I am litterally stucked from the neck shoulder and chest.
Tonight physio
Xx

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[Allison]

I would say that; BB is a lifestyle, so adherence is essential but not just only in deficit.
It’s everyday, day in day out.
You just need to keep adherence cause if you don’t ; you basically loose some time/ waist your time, and I am sure you don’t wanna waste time.
Log book, steps, cardio, they all participate at their level into an improvement phase.
You can track your performance, keep your fitness, keep digestion into a good point.
And if all details are nailed; so the push up phase will be a success.
No one wants to have the same shape after a 20ish weeks of push up followed by a deficit, right?
So don’t think and just execute

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[Allison]

Hello everyone
Today full day of work on my online posing.
9k steps and 30min cardio today also
Otherwise no workout today.
Feeling a tad tight into the left shoulder and traps so I am trying to book a physio session for tomorrow
Xx

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[Allison]

Hello everyone
So as yesterday was my check-in day, here is the update of the coach :
Next glutes day : refeed to 375gr carbs for the day.
I have dispatched all the carbs throughout the day with a tad more on breakfast pre and post as I am still on macros, I have done it myself.
But I asked for his agreement before.
So total 2570kcals today for the small refeed; and we keep protein at 155 and fats at 50.
As I did my 30min cardio yesterday to save my energies for recovery and rest after glutes training and to drive correctly the food where it needs to be.
So today just 9k steps total and rest day from work also.
Just this xxx

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[Allison]

Another example here :

I am into a deficit since the 2nd week of January.
My weight has dropped since, but this past week, only 100gr less. But the look is way leaner, compo is so much better, less water and less fat overall.
But weight didn’t drop much, muscles are a tad tight, lifts stalled this week, falling asleep is more complicated, and the shape is great but we can see glutes are on the flat side.
Even not being lean enough for a stage shape (I still have 5/6kg to loose, my coach decided to run a refeed on glutes day (today)
He expect a slight performance increase, a more peaceful sleep, and the weight to drop next week.

Don’t need to be peeled to run a refeed, just need to recognize the “signs” your body send you

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