[Allison]

We still can’t see the pictures.
Imo you need to track more efficiently the cardio duration and frequency, also for your daily steps.
Then why do you add a refeed every 10 days?
At some points you will have to forget refeeds to just reach the peeled condition mate.
First move to me is :
Track accurately your cardio/steps
Remove refeed and see what happens
To dig deep; you will have to dig deep.
And I wouldn’t add a refeed unless it’s necessary.

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
This morning fasted check-in 57,1kg and very very flat, but condition is much better already.
Today full day of posing video corrections, all done already, was my last day of work pre olympia.
Glutes workout also, lifts are still progressing ! Which is great !
Don’t have the feedback of my coach yet.
This morning nails appointement.
And now finishing my 14k steps.
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 mate, I can’t see the pics, do you have any link you can share for us to see them?

How long is your cardio per day, which form of cardio and do you do steps aside of it ?

Can you give us your diet ? And if you still do free meals or no free meal at all ?

Your total of water per day?

Have you been 100% adherent with diet? Cardio? Sleep ?

How is your recovery at training ? And do the performances increase still ? Stagnate or diminish ? Thank u✨🙏

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 : Imo 3500 kcals for a man is not THAT high and shouldn’t be a problem to eat that. But well it’s all person dependant but in Off I eat same as you and I am a tiny bikini athlete.
Make sure u keep your daily output higher to increase hunger and improve digestion.
If u are at the point where you almost vomit… I would cut 50% carbs for a week to reset and then push up again.
You have to know that in this journey nothing is quite easy; some people will need to suffer to lean down and eat air, some people will need to push so hard on food to progress.

Here some basics of your food you can have :
Tender flesh proteins as fish, salmon
Random chicken, eggs, white eggs, beef 5%
Rice, white potatoes, white bread, oats, cor
Fruits with low volume and higher kcals
Avocado, olive oil, coconut oil, nut butters
Veggies

And the extras you can add to increase your kcals without volume: figs, honey, agave, maple syrup, dates, cereals, bagels

Make sure your food volume is not the biggest, and make sure you cook salty enough and with spices and do nice plates to make sure it creates envy and calls for appetite

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]

BPC157 is amazing in pills for gut health
My husband use it since I am part of the Biolabs team and he really sees a huge difference!
But if you wanna use it for an injury, injectable versio. Would be optimal as well as tb500 injection

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
Today rest day total
14k steps to do and we check tomorrow morning.
Tomorrow morning nails appointments hands and feet, then workout, 14k steps and all day posing video corrections, last day of real work before the Olympia.
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 mate, I would suggest you to get a physio appointment for him to check how your body is and where you are at.

If he says you need a deload, do it.

Might just need some body work here and there, or might just need an actual deload

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 !

I might want to see your visuals

Starting point vs now

Front side and back shot

And tell us your output/ macros/ workout days per week, hox much water u drink

Thank u

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

Today check-in fasted 57,3kg post refeed

My coach had reduced me the output yesterday to 12k.

Today +500gr and much tighter look.

Love it.

Digestion is amazing and I surprised myself digesting 200gr rice perfectly, for people who follows me, food volume on me is the hardest to digest; it’s not about the type of food I have which is known by my gut; but more how much space it takes down there.

Midsection is peeled, not as small as before but still small.

Today back to the usual diet routine and steps, 14k and 1730kcals, cause I will have no news of my coach before tonight; so I always go back to the previous plan.

Today last full day of work on online posing lessons, and then I am “in holidays” lol

We are 1,8 weeks out from the O.

And we are leaving home newt sunday ❤️🙆🏽‍♀️

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; the texture can vary depending on the brands, the flavour, the way you cook it etc

My advice : hot water and then let it cool down to the fridge the day before to eat tomorrow.

Peanut butter though isn’t my fav ;

Lemon meringue / Vanilla / Banoffee / are very very tasty for my tongue.

I have tried all the flavours from tbjp and compared all of them and did a ranking (but once again taste is personal !) so the only two that I did not enjoyed were

Peanut butter

White choc coco

Also depending if you eat it alone or with whey; the texture can also change and the way the two flavours couple together can match or not match.

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
Yesterday I have finished my luggage for Vegas.
Also received the feedback from my coach; we gonna run a refeed today at 2640kcals (intead of 1784kcals of usual TD) where he increased carbs to 347 and a little of fats also and reduce steps from 14k to 12k.
Did some steps this morning fasted to correctly wake up, prepare my digestive system a little.
Today gonna be glutes day; here is my workout :
ROTATION HIP BENCH 22kg
● 3x 22
REVERSE FROG 70
● 1x 17
● 1xBACKOFF(-30%)x15à20REPS 50kg 19
RDL
● 2×10à12 70kg 17 17
● 1xBACKOFF(-30%)x15à20REPS 50kg 21
HIP THRUST UNILATERAL 80kg
● 1×10à12 13
● 1xBACKOFF(-30%)x15à20REPS 50kg 19
STIFF 120
● 2×10à12 11 11
I will do also a bit of house cleaning today and washing machines as I do love to come back after travel into a clean and fresh house where we don’t have nothing to do once arrived from the airport.
Particularly because we don’t know yet with my husband if we gonna do more shows after the Olympia; so this little pre departure organization is key.
Couldn’t find much sleep yesterday evening; I bet I am a little anxious about my husband going on stage today… ahah
Also I have bought the streaming for the full day to watch him but they say they start the stream at 2pm so basically just for the female amator division and pro show so I am a little pissed !!
Next check-in for my coach tomorrow post refeed; and tomorrow last full day of work on my online posing lessons before leaving to Vegas !
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 mate, I would increase little of both carbs and fats.

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

Today check-in fasted again : 56,8kg so 500gr drop in the night !

Amazing.

I have slept longer today, more than 10 hours of sleep and ofc it shows!

Gonna repeat same tomorrow !!

Tomorrow my husband go on stage at the pro qualifier in France and a lot of my posing clients will be also competing, so I have booked the livestream as I stay home, I wanna minimize my travels before the Olympia.

We are leaving Paris in one week for Las Vegas ! Amazing I still can’t realize!

I will update you as soon as I get the feedback of my coach on my shape.

Today still 14k steps and upper body workout.

Back 3 exercises 2 sets each

Shoulders 3 exercises 2 sets each

Triceps 1 exercise 3 sets

Now finishing my steps on the treadmill while my hair mask is resting 😂

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 mate.
Imo you shouldnt have eaten 600gr carbs even clean food, instead of the 100gr your coach gave you.
Worst idea was to compensate with cardio on top of this; and all of this without telling what you done to your coach.
And asking “I am surely not the only one doing this” to try to feel less guilty is even worst, as others people are other people and you are you.
The goal into my comment here is not to make you feel guilty; but what you are doing and the way you are doing it will def lead to some eating disorders at the end of the day and most important; don’t excuse yourself with a comparison to what others are doing, and be transparent with your coach.

So now tell your coach you eat extra ; tell why ; and tell what you did to compensate also cause this is a vicious circle which starts to happen and u need to wake up now. Otherwise you will have a recurrency of actions and this is mentally not healthy and not compatible with body building.

And for next time; don’t eat extra.

If you wanna reach greatness you need to go out of the comfy zone; and unfortunately that’s the harsh reality.

Yes a lot of people fail; but there are also a lot of people who never ever ever failed; and those are the ones you need to compare with; always compare yourself to people who can inspire you and not people who fail.

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; idk for the gear and I will let my friends answer to you. BUT for the deficit starts don’t just tell us your desired macros; we need to know where you are at right now first.
How much you eat daily NOW; training day and rest day? And then we will be able to tell you what to do correctly.

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