[Allison]

Or morning of a push day for bike

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[Allison]

Hello

Imo one full rest day per week to start is great

But will depend for the second one with hiit on your capacity of growth!

So depends…

See how it goes for u with just one rest day for now.

And if you keep progressing and recovering keep it like this !

If you don’t, try bike high bpm the morning of an upper day and make two full rest days per week.

That’s what I would do

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[Allison]

Clare had covered it all.

If it’s steps, that’s fine but cardio cardio not super great

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[Allison]

Hello everyone

Today check-in 56,7kg so just 100gr more after the huge high carbs day yesterday 3335kcals. Shape is much better, coming back to life; but still not enough though.

So the coach increased rest day diet (today) to 2700kcals and still just 6k steps.

Last luggage adjustments, meal prep done

And now currently finishing my last steps on the treadmill.

Digestion was muuuch better today after the high carbs day yesterday; problem of rest day is that I have 106gr + of fats and that’s super hard for my gut.

Even with lipase enzymes.

But the high day with just 60gr fats made a small break for my digestion and I feel much more in control of my core while posing.

Booked also a massage with Monika on saturday just to make sure belly/gut and lower back will be on point for EVLS.

Super happy to do this show again; even if I know I am not gonna win; I love that city, love that stage and love the organisation and the spectators’ ambiance.

Also this will be the pro debut of my coach who won the open overall in las vegas; he will start in pro 212, cannot wait to see this!

I travel and stay alone this time; my husband stays home.

Tomorrow my flight is around 2pm so check-in in the morning, and then we decide for the day according to the shape, I already cooked my proteins aside and carbs aside and I will just have to dispatch then.

Xx

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[Allison]

Update; I have succeeded to sleep from 5am to 12pm which is delayed but better than nothing!
56,6kg this am fasted so 100gr drop again so we bump up the food to 3330kcals td and 2550 ntd
Glutes workout today was insannnneeeeeee
Huge pump like never had since weeks!!
Crazy
Now I will eat my last meal and give my body weight to my coach before bed from now on.
Still 6k steps just to make sure I am able to walk still once in Prague cause I will have to! So we will not remove them totally
Xx

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[Allison]

Hello mate,
From my humble opinion, abs exercises will not progress as others lifts, we are just talking about abs here.
I am not a fan at all of weighted abs though
For a strength point of view i can understand but from an esthetical point of view I don’t recommand.
It’s like any other muscle group… it will grow.
Growing mean getting denser and thicker and so on thicker waist.
Imo what is esthetical is small waist that gives nice ratios to the rest of your body.
But that’s just my opinion.
I would train abs no weight at all personnally, just vacuums, and crunches and russian twists

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[Allison]

Hello everyone
Very very bad sleep this night
Barely slept 2h and couldn’t fin back my sleep at all.
Today i have to do a check-in and then glutes training, it’s gonna be funny 😂 i will update u later with the updates
Xx

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[Allison]

I would also place this meal as meal 2 as post workout,
But imo 5 meals per day is enough for you?
My day got 6 meals cause I stay awake longer probably
I would add a cor iso meal on rest day without honey and banana and potentially with coconut and/or almond butter instead (same make it fit your macros)
I have a tendency to prefer higher day on training day than rest day

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[Allison]

I would add
COR ISO HONEY BANANA post workout
Make this meal fits your macros, that’s all ✨

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[Allison]

Hello guys,
Today check-in fasted
56,7kg so less 300gr again so coach has reduced the output to 6k steps today and increased my diet so I will copy paste it here

TRAINING DAY

2926 KCALS
P 192,52
C 383,52
F 60,06

FASTED:
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp
1cap IN-SURE Tbjp
6000UI VITAMIN D3&K2 Tbjp

MEAL 1
130GR WHITE BREAD
2 LARGE EGGS
200ML WHITE 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
500mg PANTOTHENIC ACID
200mg SAFFRON Fwn

MEAL 2 : PRE-WORKOUT
80GR CREAM OF RICE Tbjp
30GR WHEY ISO Tbjp
20GR ALMOND BUTTER
10GR CARBS (from fruit) • 85gr fresh figs
1scoop HYDRATION Tbjp

MEAL 3 : POST-WORKOUT
80GR CREAM OF RICE Tbjp
30GR WHEY ISO Tbjp
15GR CARBS (from fruit) • 125gr fresh figs
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
25GR PROTEINS
55GR CARBS
8GR FATS
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1,5 caps HEART CARE Tbjp
540mg SAW PALMETTO
500mg URTICA DOICA
100mg PYGEUM AFRICANEUM
* 70 Poulet 215 Riz 70 Veggies 6 Oil
* 85 Poulet 270 Patates 70 Veggies 7 Oil

MEAL 5
25GR PROTEINS
55GR CARBS
8GR FATS
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
25GR PROTEINS
30GR CARBS
12GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
2caps CURE-COMING Tbjp

REST DAY

2550 KCALS
P 152,44
C 232,42
F 104,16

FASTED:
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp
1cap IN-SURE Tbjp
6000UI VITAMIN D3&K2 Tbjp

MEAL 1
100GR BREAD
4 EGGS
15GR 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
500mg PANTOTHENIC ACID
200mg SAFFRON Fwn
5GR CREAPURE Tbjp

MEAL 2
80GR CHICKEN (Cooked)
150GR BASMATI RICE (Cooked)
70GR VEGGIES
5 BRAZIL NUTS
5GR OLIVE OIL

MEAL 3
80GR CHICKEN BREAST (Cooked)
150GR POTATOES (Raw)
100GR VEGGIES
10GR OLIVE OIL
15GR CARBS FROM FRUIT
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
20GR PROTEIN
25GR CARBS
12GR FATS
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1,5caps HEART CARE Tbjp
540mg SAW PALMETTO
500mg URTICA DOICA
100mg PYGEUM AFRICANEUM

MEAL 5
20GR PROTEINS
25GR CARBS
12GR FATS
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
20GR PROTEINS
25GR CARBS
12GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
2caps CURE-COMING Tbjp
1scoop GREENS Tbjp

I am now in peak week but we will just reverse to the show and don’t change anything else

Still rest day today; tomorrow glutes workout
We check everyday now
Today i had one presential lesson into my posing studio,
And been to the post by feet to ask an easy way to send my 50 tees I sold yesterday;
And ended printing today at home the 50 etiquettes.
Tomorrow I will bring them to the post office for shipment 🫶🏼
Leaving home thursday for prague so it need to be done
Xx

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[Allison]

Personnally eating cor and whey post workout

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[Allison]

Hello everyone

Huge weight drop this morning 57kg

Finally belly is better but I don’t say the details lol 💩

So I booked everything for Prague

So peak week again

Today was rest day and I have also redone my luggage, washing machines, meal prep, and tee shirt sale for 1h

Tomorrow I will have to ship them and I know it will take long !

Xx

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[Allison]

Hello mate, I noticed when in growing phase, veggies does not help at all
I still eat them but coupled with the heavy meals and carbs, I just bloat and that’s not comfy.
I would say it’s a trial and error game, so see if changing your fibers (less or more) is doing good on you.

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[Allison]

Hello everyone
Today 57,5 same weight than yesterday so things are stable which is fine!
Still waiting the feedback of my coach
Today was very light back workout
No shoulders
One exercise triceps and still no biceps work
We agreed yesterday with my husband (trainer) and my coach for the look we aim to present in case I go to prague.
Belly this morning is still not ok so unless it goes better (cause I need to be able to breathe while posing) I will not compete anywhere if it does not change.
Maybe ovulation time?
Diet remains same, so idk.
Maybe the quantities which are much heavier ?
But the bloat is here since the morning fasted so… idk let’s see
Xx

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[Allison]

Hello guys
Check-in this am, bloated af from the trip still but 57,5kg so back to my initial weight and the weight which looks better on a bikini stage.
Steps to 8k
Food is up up, 2926kcal td 2240kcal ntd
No cardio still
Protocol same
We will just aim a fuller look and healthier look
Lets see until this weekend if digestion comes back to normal before booking things for prague
Xxx

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