[Allison]

Hello mate, it takes time to heal
But also, please consider the fact you had the same food for a long time, just get you a little less tolerant, and sometimes… you start being intolerant to some food you always digested well.
It happened to me with potatoes, oats, broccoli
I had to stay away from them for a whole year or two until being able to eat them again like before.
I would consider to add a tad more variety into your meal plan for the next push, but now while in deficit, maybe start to remove potatoes for rice, and assess, if it’s the same, do same step by step with other foods.
Also; think about checkin your muscles around the belly, or the viceral part.
Some muscle if tight can avoid you to get a good digestion.
As well as lower back.
I would do a physio appointmement to see if your organs, intestins, muscles are where they need to be for the digestion to be ok.
When i have pain in the lower back, then my psoas is tight, and then i can have digestive issues for weeks, so it’s a cause that you could also check with a specialist

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello everyone
Slept until very late today
11am
Did my check in 58,2kg fasted
But i look super flat and shredded
So I am surprised the weight being a tad heavy, but not so suprised as I accumulate lots of fatigue yesterday walking around and waiting for the airport
Also on top of this; my shit expedition (lol) is totally messed since two days
I don’t know if it’s digestive issues, or just un realized frustration which constipate me, but here we are.
I am all good after the 3rd place; but i guess frustration is here even if I don’t accept it; I am not the type of person being frustrated, or nothing.
But i guess we can’t choose when the heart is broken though.
My heart is not broken cause of the 3rd but more about the yoyo the judges do with bikini criterions.
And it’s start to be a long time they do that, unfortunately for some people it works out one day, for me it’s been 4 years.
For sure constipation comes from this.
So getting back home will potentially makes a good effect.
Now i am packing my stuff again for another show in few weeks.
I will not stop there. I am closer I can feel it.

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate, before saying you can eat just three times; think about liquid meals. I guess you are allowed to drink at work, you can drink a 4th meal, and eat a 5th pre bed

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

If you wanna grow glutes, you will need a very very good recovery, enough sleep and food, very strong connexion with the glutes during your glutes sessions, make always sure you are targetting just the glutes and not the quad or hams (to avoid quads; avoid too deep knee flexion, to avoid hams; avoid too deep ROM) like this you could have total of 4 solid session lower body per week without impacting glutes progresses or leg progresses.
Been one of those “cursed” woman who is shredded all year upper and curvy lower.
Basically I have stopped training 4 years my upper body; the time the lower catch up in density and condition.
I would prefer for u to workout upper in one session alone
You don’t need to progress much, so don’t target frequency for upper, just once a week or once every two weeks is fine babe

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate
Just carbs your belly already know
Same for proteins and fats
It’s not the moment to surprise your digestion
So basically your previous diet foods in the needed quantities

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello everyone
Spent the day in alicante until my flight back to france at 9pm
Walking along the beach, visiting and thai massage to pass some time
Now ready to go back home
The coach want a check in tomorrow morning
As we are three weeks out again

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate, whatever is burning kcals without impacting recovery or without causing more inflammation.
I had 2x30min stairmaster per week for few weeks and then the weight stop dropping.
We changed it for elliptical, on the paper, less burning kcals cause less intense, and weight drop has started again.
Stairmaster for people who train legs often can work, but can also be worst
So find a good compromise btw kcals burn and recovery

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello everyone
Last day in alicante
Been training glures today
Done a check in this morning also
58,1kg
Now doing a chill walk along the beach
Xxx

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Just make sure to take your bread from a good bakery, supermarket bread is bad bad

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate,
No no if your digestion is great with bread, it does not cause any issue
I had bread all year round even in prep, even when not enhanced, no difference
You just need to be in deficit
Atm digestion is good there is no way you can do water retention with bread if your macros are respected
I would not eat that only though
But once a day why not

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello everyone
Decided to extend my stay in alicante for three more days
No check-in for my coach but i keep my diet even aftet show day
All kept.
Idk yet which show to do, but i just need some mental me time to keep the clear ideas about what i need to do as a Bikini
Tomorrow i start workout again; as usual glutes
Xx

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello gorgeous, I would not train in push pull legs for a lady who aim to target lower body.
Into your rotation you got two days of upper vs 1 day of legs all included, which makes too much frequency for upper vs lower

I would do this way
1 day upper per week back shoulders bicep tricep
2 glutes days per week without any hams focus or quads focus
1 hams day per week
1 quad per week
The goal is to grow the lower, so you need to work each muscle of your lower separately to work on balance and proportions.
Push pull legs isn’t enough for your goal
I wouldn’t be against the fact of stopping upper for some time; while you grow lower
This is the only way to balance the condition up to bottom (trust me it’s been 10 years trying to reach that goal; and I finally am balanced since 1/2 years)
Xx

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello guys!!
Finally back home from the show and luggages have been done super quick,
3rd place finish for me, not what we expected, but 🫠 I am happy and proud of my look
Feedback; more condition
But tyler said condition was great in fibo.
I guess we just have to deal with it for bikini right ?
Super happy, been running all day, did my diet right back again now, even if i don’t have any show as a target
Xxx

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate, personnally my whole diet is different on rest days.
But i had in the past the same diet btw td and ntd, just the post workout was removed on ntd
But I prefer it now.
Two different diets like this I can have much more variety which have many important purposes

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello everyone
Gonna do my check in fasted now and will update u bout the weight and look.
Yesterday we made 2 check-in, once upon arrival into the hotel, the other one pre bed.
Everything is in control.
Arrived into the hotel around 7pm
Did a little food shopping just for some eggs and bread and raspberries.
The place is nice, but I slept a little bad ahah
I fight against mosquitos all night 😂
One bite me on the glutes 😂😂 they are super agressive though the spot became huge 😂
Today I am keeping meal 1/2/3 same and depending on the check-in of this am, we gonna keep or change the other meals.
Today soft glutes training/pump, tonight pro meeting around 6pm
Xx

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition