[Allison]

Hello !!
Today check in 57,1
Weight is stable since three days which is good.
Today rest tomorrow also
Wednesday last training of glutes before show day
Today massage at 5.45pm
Slow walk 30min now
And then gonna advance my posing video corrections work for tomorrow
Xxx

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[Allison]

Hello mate,
Make sure you are allowed to drink the water you will use and how much.
I personnally alternate cor with rice 1 meal on 2 cause cor isn’t sufficient to fill me up, but just rice (a lot for a bikini waist) would stay into my mid section and take too much space
I did several carbs up with just cor and the shape couldn’t reach enough fullness
We did half rice half cor for same carbs; and this was perfect

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[Allison]

Hello mate
It’s an evidence that the weight cannot just move from a point A to B.
Peeps has to lift with the right muscle and with intent.
Swinging flying and stuff like this does not count.
Except to get injured for sure.
This generation of social medias is lost imo.
Not just on BB but also regarding normal relations with others, hierarchy, as well as regarding the brain cells they do use (or not in that case) and the knowledge they could have gain from real life if they would have been focusing on experience and actually live a life like we were still doing 15 years ago.

If you wanna get big; follow people who are big and who actually created a legacy cause of their knowledge and educational content, as well as their shape.

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[Allison]

Hello everyone
This am check in again
57,1kg so weight is now stable
We think it’s the right look!
30min fasted walk has been done
Full day of online posing lesson too
Then 2h of posing practice myself
Then meal prep and hair washing day (2h) grr
Xxx

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[Allison]

Hello mate;

General things/rules in BB does not exist.

Entering peak week you have your visuals of shape right ?

Entering peak week; u should be already lean and stage ready. To allow you to cruise until the show, and then “why not” refeed if you need to refeed.

Basically if you are not peeled and you wanna refeed; the look will not be fantastic.

So the most general stuff I can add here :

Get peeled before peak week.

And then according to the fullness you want; you needed to do some tests weeks before peak week to see how much days you need to be full full, without getting softer

The rest is all person dependant; there are no general process as everyone is unique mate

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[Allison]

Hello mate, normal though
Less inflammation from workouts that you have not done
Also lower kcals diet on rest day
And less fatigue overall as more rest.

What matter to me now is the visuals.
You are flatter but leaner ?
Or you are softer?
I would not touch the kcals now and wait to see once back 100% at the gym

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[Allison]

Hello everyone
Today check in again 57,1kg
Coach has increased 100gr banana on the diet of yesterday lol
And 100gr more today on body weight 😂 funny
We loved the look of yesterday; and today my husband – trainer – likes also a lot.
Hips are less wide than it was in alicante so glutes seems longer
Body fat is lower and shape is tad flatter; which is great for bikini and my wide hips
So between Fibo and Alicante ; the only difference we made was from the workout and the peak
Fibo last workout of glutes was tuesday for stage saturday and I was 57kg entering peak week, so lean bean and flat and then we have done a refeed with many fat and carbs
Alicante last workout of glutes was the day before show day so saturday for show day sunday and entering peak week I was already around 58kg so we did not refeed.
Ok the judges were different fibo and alicante, but seems like the fullness was reached on a different way and that the second look of alicante didn’t please the head judge that day.
So for Poland; we gonna redo an entrance of peak week around 57kg so leaner, and we will not refeed much this time as in europe they really like condition on bikinis, when tyler is not judging.
Last workout of glutes this time will consequently be wednesday for a show on sunday.
Inflammation will be minimized and wide glutes-hips will not be a problem anymore.
On top of this I will be able to chill and rest more than what I did in alicante.
Today glutes workout, and 30min slow walk
And then I gonna redo my luggage cause I finally don’t need my training stuff anymore.
Xxx

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[Allison]

Hello mate,
Same for me
Meal 1 pre and post

But at some points depending what is the look you wanna achieve, putting carbs last meal pre bed could be also a good option

It’s linked to what look you wanna achieve though

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[Allison]

Hello Florian,
Agree with Clare
If your compo is still good and recovery/progress is nice, 700gr per week is fine 🫡

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[Allison]

Hello everyone ❤️
Check in this am 57kg
So 100gr more than yesterday
Coach decided to increase a little bit the food in my feedback during the night

So i will copy paste my new meal plan here
Idk the kcals and macros
But i will calculate them

He added twice banana on td
He increased potatoes on rest day

TRAINING DAY

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
3 LARGE 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

MEAL 2 : PRE-WORKOUT
75GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
18GR ALMOND BUTTER 100%
50GR BANANA
6000UI VITAMIN D3&K2 Tbjp
1scoop HYDRATION Tbjp

MEAL 3 : POST-WORKOUT
75GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
50GR BANANA
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
80GR CHICKEN BREAST (Cooked)
125GR BASMATI RICE (Cooked)
70GR VEGGIES
10GR OLIVE OIL
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 5
100GR LEAN FISH (Cooked)
125GR RICE
100GR VEGGIES
75GR AVOCADO
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
25GR CARBS
10GR 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

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
60GR BREAD
3 EGGS
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
100GR FISH (Cooked)
100GR BASMATI RICE (Cooked)
70GR VEGGIES
3 BRAZIL NUTS
5GR OLIVE OIL
6000UI VITAMIN D3&K2 Tbjp

MEAL 3
80GR CHICKEN BREAST (Cooked)
200GR POTATOES (Raw)
100GR VEGGIES
7GR OLIVE OIL
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp
1cap DIGEST PHARMA PRO Tbjp

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

MEAL 5
100GR FISH (Cooked)
100GR VEGGIES
7GR OLIVE OIL or 50GR AVOCADO
150GR POTATOES (Raw)
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

I start this today

My steps average per day are 3000/4000 steps during my 30min slow walk per day
So very low output

Today upper workout and 30min slow walk
We keep the slow walk and prefer to increase the food cause once in poland i will move more than what i am doing here at home, so to keep things stable, once in the airport for poland, we gonna stop the walk and steps will be counted

Xxx

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[Allison]

I assume he does uni lateral at cables and not bi lateral with a crossed technic, if he does, certainly that we would need to go unilateral, but i am sure it’s a traps problem due to tight muscles or the angle of the lift which is not fitting on one side
So def physio, record, and do unilateral yes

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[Allison]

Hello mate
Agree with jordan
I keep the same split for months actually, it works, i progress, why would i change it ?
Just recently switch one exercise for another one to complement a weakness that I got on stage according to the feedback of the judges, but the frame of the workouts stay same
Push, eat, rest and repeat
Don’t ask yourself questions
To know if you progress on one exercise then you need to do this exercise always right ?
For me that’s so simple but nowadays people over complicate everything on social
Everything is simple, which is not simple is getting consistency for decades; and that part often is not spoken about on socials medias; which is for me the biggest bs ever, cause that’s why people don’t progress; they give up, they change stuffs every morning, they get bored etc

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[Allison]

Record yourself and make correct by your coach
Or if you are a self made man, you need to have the eye for the technic troubles

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[Allison]

Hello everyone
This am check-in 56,9kg so we reached the desired stage weight
Effortlessly
-300gr in one night with a poor sleep
I don’t find sleep before 3am
Yes I know it’s not optimal but sleep has always been my problem; not sleeping; but GOING to bed lol
I think a lot of many things to do and i wanna have it done before sleep like a challenge or smg 😂 to have less things to do the day after but the day after i found new things to add on my to do list which makes me go to bed the same 😂😂😂
A little crazy no?
😂
Anyway; waking up early today, 30min slow walk done fasted, then post office and now packing my luggages and rest
Everything has been washed, cleaned, dried, and counted and I can organize the things up a little.
Rest day today, and tomorrow upper ( the last one before show day) as i will not train upper in peak week.
Basically next week we will have just two workouts of glutes tuesday and friday and that’s all
Waiting the feedback of my coach but i guess we gonna reduce cardio a little as we don’t wanna drop more weight now
Xxx

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[Allison]

Hello Damian, same as Jordan 😂
I mean; if the person speaking bad of you/your form/ or whatever into your life AND that this person never achieved what you try to achieve or that you achieved already : don’t take nothing he says by heart.
Except if you need advices to be overweight though.
And people having the time to criticize others are the people who are frustrated and focus on others rather than themselves and their personal growth. So this guy just tried to show to his gymbro he is knowledgeable, more than you, and put himself under the lights by shutting down yours behind your back.
If the guy wanted to really help you, he would have asked you directly why you are using this form, and would have started a discussion with you on his form, and then a conversation btw both of you would have started.
That’s what people who love the sport do usually, they are curious, they wanna exchange, teach to others, but also receive teaching

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