[Allison]

Hello everyone
Today glutes workout, 8k steps still and one posing lesson into my studio and free meal tonight ; the last one.
I have the feedback of my coach, we start the prep so I have :
– 5x 25min LISS
2380kcals TD
2140kcals NTD
and steps remains unchanged.
Xx

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[Allison]

Hello mate, you tell us you are pissed not progressing, but you also say you stay lean cause you don’t get fat easily, but do you watch your nutrition to feed your muscles ? You probably don’t eat enough ?
Tell us what is your diet 🙏

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[Allison]

Hello everyone
Today check-in for the coach, I will update you later, now I am taking my time to wake up properly with my coffee😂
One posing lesson into my studio and full day of work on my video posing corrections.
Also 8k steps will need to be done on top.
Xx

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[Allison]

Can you put the pics in the comments? I’m unable to see them

Yes ofc

https://ibb.co/SXx2zv9X

https://ibb.co/0jGS55j7

https://ibb.co/zhHDrr19

[/quote]
Amazing legs !!!!

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[Allison]

Hello mate, agree with Jordan.

My husband starts using reta since two weeks and he gained weight while being leaner in deficit.
Impressive.

Now just wanna remember you, atm you start peptides, you can’t be called “a natural athlete” anymore in some federations in case you wanna compete in the future.

Keep us updated ✨

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[Allison]

Hello everyone
Today upper body workout, 8k steps and 20min LISS.
Also administrative work, one posing lesson into my studio and house cleaning.
Tomorrow is check-in day ✨
Xx

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[Allison]

Hello mate agree with others!
Imo an essential part “you” always forget on this forum; is to get frequently checked by a physio. Not just when you are injured or feel pain, but regularly to prevent those things to happen.
Most of the time injury at the gym are caused by something which could be fixed outside of the gym if it makes sense.
Will it be some joints unaligned, will it be some tensions here and there, causing contraints at another place and/or compensations.
Since I get often checked by a physio + doing more mobility/stretching work on my rest days, I noticed a considerable difference in the frequency of my injuries, and a reduction of their gravity.
Now when I got injured that’s pretty random and easy to fix.
There will still have things occuring you can’t predict but reducing the risk by understanding you can’t drive a car for a long trip without making a check-up and expect it to be fine.
For now; avoid movements that cause pain, and go to check a physio for a quick fix.
Partularly if the sciatica is smg you got for long time and you get used to it.
If I seems insistant that’s because I know how important this is and how much this can be a game changer

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[Allison]

Hiya Kyle, how is recovery going?

Hi maddy

Recovery is getting there for sure i took a 2 whole weeks off over the Xmas period, ive now added in bpc 157 at 1000mg a day and training legs but choosing exercises that dont aggrevate my leg 2 much and using shorter range of motion to try and train whilst still letting it heel.

Thanks for the check in appreciated

[/quote]
Did you check a physio therapist also?

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[Allison]

Hello everyone,
Today full day of online posing lessons, rest day as usual.
8k steps will be done, and my 20min LISS at the gym also
Xx

Instagram : @allisontestu
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[Allison]

Hello mate, I would first aim for daily steps and see how the shape/weight is moving.
Just check how much of regular steps you do per day effortlessly, and increase this number for your everyday routine.
If you naturally do 2000 steps per day, raise it to 6000/8000 which will already be a good start.
If you naturally do 8000/10000 steps I would add 3/4x cardio 20min per week to start and see
And then later build up the cardio, decrease diet accordingly

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[Allison]

Hello everyone
Today 8k steps, glutes workout and one posing lesson into my studio right after 😍
Xx

Instagram : @allisontestu
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[Allison]

Hello mate, into my opinion book some posing lesson with a bodybuilder; that’s the only way.
Depending which division you compete in; ofc choose a guy who is specialized in this particular division.
Best coach to date imo is ruff diesel and he is really approachable and down to earth, this guy answers on instagram to litterally everyone.
Know we got a very good posing coach in France/Belgium who speak very good english :
Kylian ortega
But I know he is often overbooked

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[Allison]

Hello everyone!
Today rest day from the gym but one posing lesson into my studio.
I will have to do 8k steps total, and tonight I will go at the gym for my 20min LISS cardio.
Xx

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[Allison]

Agree with the others; if digestion is fine, then it’s fine

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[Allison]

Hello everyone!
Today full day of work on my online posing lessons! The upcoming week gonna be full of presential posing lesson into my studio, business has started again ! And first season in france is coming soonnn
8k steps today also
Xx

Instagram : @allisontestu
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