[Allison]

Hello mate, try it and see.
If you notice less efficiency you can add arms on leg day

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[Allison]

Hello everyone, today I have two posing lessons in face to face inside my studio, glutes workout also and 8k steps 🤩

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[Allison]

Hello mate, i would mainly increase around workout, and I would reduce the diff btw TD and NTD, as you do want a little bit of a weight gain still, even if it’s not the most important parameter and not a parameter to consider alone, but I would increase a little bit food on rest day for it to catch up around 300 kcals difference and see how it goes
Seeing your past and what you almost avoided I would use the insure tbjp before each meal with 50gr carbs minimum. 1 cap for 50gr carbs

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[Allison]

I would do them after a session or on a rest day.
Not before; Cause I don’t want them to keep “squeezing”/”flexing” while I lift, as I do need to “pull the belly button in” while lifting a load which is a different message.
I have been injured few years ago in the mdisection and I had to “re learn” with a physio what should have been the proper abs role into my lifting sessions.

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[Allison]

Hello mate, every single day it’s fine or EOD.
Now for abs I gonna be very picky but I don’t adivse you to train abs weighted at all.
As any other muscle; if you do lift weights and use the progressive overload, they will grow. But: don’t want then to “grow” we want them (normally) to be visible and strong “enough”.
I would always prioritize vacuums and body weight abs.

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[Allison]

Hello everyone, today rest day from the gym.
I will so my cardio and also my 8k steps.
Potentially will launch some t shirt sale tonight and also registrations for video posing corrections of december.
Xx

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[Allison]

Hello mate; wouldn’t say it’s bad but I don’t drink this type of drinks I prefer coffee
But don’t drinking too often can just make good also for the composition of those drinks, if you are not sensitive to it, 1 per day is fine

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[Allison]

Hello mate; go to check a physio.
And if it does not pass; make exams.
Don’t train on top of an existing pain you risk to make it worst

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[Allison]

Hello everyone
Today full day of online posing lessons
8k steps will be done also
Super tired today for no reason lol

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[Allison]

Now if you wanna change this; but i don’t see the point honestly;

Do the opposite way.

Keep light on; u can use the screens later, train later in the afternoon, and don’t go to bed at 8 but at 10pm.

But no point imo; keep doing what you are doing

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[Allison]

Hello mate; well you don’t lack of sleep though as you sleep solid during 8/9 hours; so agree with Clare !

And also I would not complain either of succeeding to sleep at 8pm and woke up at 4/5am

I mean that’s the dream cycle for a body builder, and starting your day that early helps a lot for many aspects.

That’s honestly my dream to be tired at 8pm but it just never happened since I was maybe 4/5 yo and I can bet that from my memories I was still hanging around in bed until 10/11pm lol

But for the reason of change into sleep pattern; it’s potentially just that your environement is beneficial to you to fall asleep early, and sometimes our natural sleep pattern can also change while we become older, or while we are a tad more stressed than usual; often is getting to sleep later but the opposite can happen.

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[Allison]

Hello guys
Today glutes day ! Let’s see how gonna be my new glutes workouts!
I can’t wait.
Tonight free meal, so we are thinking about truffle pastas home made, we always home make things except for sushis
Next check-in with the coach next friday !
And tomorrow full working day on online posing lessons!
I need to do my 8k steps today and also I was thinking about doing the 20min of cardio after training today.
Xx

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[Allison]

Most of the time, could be hunger and fatigue.

Avoid screens close to bedtime

And try not to overthink also, don’t keep your mind busy.

I would take a bath, cut screens and try to close this eyes and focus ln breathing and emptying the mind.

Ofc all those stuffs of caffeines boosters etc etc it’s common sense to cut them laterin the day; I am speaking of deeper causes.

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[Allison]

Hello everyone !
Received my new plan today !
So the coach went for a more linear diet with less differences btw rest days and training days, on macros ; so I just basically spent two hours of my time this morning to design it into a strict meal plan; as I don’t believe in macros target more than this; I just need smg very easy to follow and I don’t need freedom of food.
Basically I have re used the food I usually consume and apply the macros and kcals he gave me for me to have a smooth change btw my ex coach and the new one.
So basically all my diet stayed same and just quantities have changed.
He decided to keep the weekly total cause he don’t want to change variable yet. We don’t need.
No change in steps so still 8k
He added just 2x Liss per week for 20min
And he changed my workouts, so more volume and more sets, which make sense as I need to correct some details on my shape.
He gave me all the new plan in one day; and this is def specialized as he re used some of the good things I was already doing and bring his own vision and knowledge on top of what was existing.
Super happy of the transition so far, Mauro will still remain my friend and creator and Manu will still remain my husband, and everyone is happy for me and also for them as they admit they felt too much pressure for my career.
And on top of this the transition to the new coach has been smooth; as he respects a lot what was done before; no judgement, just bring his new vision and explained why we will do differently; but not too different either, which is amazing as he is fast, respectful, efficient, and pedagogical. And knowledgeable on top of this as everything he said makes sense.
So we keep 3 days of workout per week, without rotations of training as one of the main issue with my shape is my metabolism; so more routine there is; more control we got.
Today was my first training of the new plan, upper body and I liked it !
Still no biceps triceps of course, but organization of the training was different and I liked a lot.
I still got free meals once a week OR an inuitive day of eating (this is not for me as I prefer controle everything) and water I can keep equal and salt same even if he laugh a lot about my salt intake 🤣 I had to add that was my taste quantity and not the quantity my previous coach was telling me to eat 🤣
Everything is fine and I am super happy

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[Allison]

Meg nailed it

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