[Allison]

Hello mate, 500gr is not much of a big deal
Chiiiiill
And don’t over complicate things
You just have more energy, more intensity at the gym, more glucogen and inflammation potentially
No problem, keep same and please chill

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[Allison]

100gr less * than last check-in oups

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[Allison]

Hello everyone
Check-in fasted this morning 57,4kg so still 100gr while being sick.
This am woke up healed and here is the recap of the vitamins I have increased to avoid taking any antibiotics
3gr vitamin C (triple dose)
12000iu vita D3k2 (double dose)
NAC (double dose)
Glutathion
And a lot of hot tea with lemon
And this for three days and this morning woke up perfect.
Today glutes day ; was an incredible workout, but I had to reduce weight on the RDL
Supposedly 2 x 17reps at 70kg but my lower back just been manipulated this week so I have done 1x 17 + 1x 14 and dropped the weight at my backoff set regular weight (50kg) to finish the last reps of my second set as my lower back was feeling much more fatigue than my glutes on the last reps.
Then been doing my regular backoff set at 21 reps for 50kg.
I just wanna be the most conservative I can on my lower back cause for bikini posing on heels we need it 100% efficient.
Now currently doing my 12k steps missing so basically 5000 steps left on my treadmill.
I have received my weekly meals by the post today, amazing every saturday I got meals delivery ready and I have nothing to do or cook except my sea scallops for rest day as this is a product which they do no have (expensive) and I don’t wanna eat white fish at all 🤢
I wait the feedback of my coach but I feel he gonna do a soft push again this check-in or the next one, just 800gr/1kg more to drop in three weeks to be perfectly ready.
Imo he gonna wait I am sure; as I do also need to keep my fullness.
But he could also make me ready and reverse 🤓 idk ahah
Let’s see tonight.
Tomorrow full day of online posing lessons and also 12k steps and rest day from the gym.
My kcals are still averagely 1750kcals NTD and TD which is great.
Xx

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[Allison]

I have a discount code on Biolab which is
ALLISON
if you need ✨🙏

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[Allison]

Hello everyone
Today upper workout and 12k steps.
I start to be energy deprived.
A tad sick still and sleep almost inexistant this past night.
Xxx

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[Allison]

As an exemple; mine was asking me 120€ every 3 months in 2016 (he is from Portugal).

Now his price in 2025 (cause he got 10 years experience more) is 120€ per month.

The Canadian coach I had for three months in 2022 asked me 166$CAD per month (but paid annually so 2000$CAD.

My husband is at 150€/month (france) but his coach is at 100€/month (portugal).

So as you can see; it varies a lot

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[Allison]

Hello mate; prices vary according to each individual.

Some coach have more experience and it shows on their price and some other just got less experience so they will probably be more affordable, and also their prices will vary depending on the country they live and declare their incomes.

A coach from spain and portugal will be more affordable than a coach from uk/usa/canada in exemple.

But again, it varies, it’s not a general rule.

Also it depends if u want a lifestyle coaching or a contest prep coaching; as the coach will have less work to do on a lifestyle person than on a contest prep coaching.

Some coaches also ask you a full year paiment, and some others ask you a monthly paiment, or under the form of a subscription.

So depending on your goals, monthly money limit; it can have a difference of hundreds of euros/£/$

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[Allison]

Hello everyone
Today complete rest day
Just some food shopping while doing my steps, and now currently doing again my steps.
Feedback of my coach from yesterday’s check-in : “weight is still dropping so no need to change anything rn, next check-in saturday”
Feeling a tad sick today 🥲 from the throat so better is just to rest rest rest and don’t try to add things on my todo list.
Better to be sick now than few days before the O lol
Anyway; as long as shape is moving…
Xxx

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[Allison]

Hello mate, if you seeing yourself fuller; that’s good.

A tad of water rentention the first days in legs imo it’s normal… you changed your balance, body gonna do the rest itself.

But yes when u don’t consume enough salt, the shape can seem a little flat /tired/empty

So I would keep everything same

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[Allison]

Hello mate; agree with Michaela and Ryan.

As long as body compo allows it, I wouldn’t wait three weeks if you reach a plateau.

Otherwise if body compo isn’t great I would keep same.

The rest is up to you and your preference.

I increase carbs first of all, and always a little of fat on top.

Fat are good to slow down digestion; so it can be used at any moment u notice that your amount of carbs is crazy high and you still not taking any weight.

My coach and I do like to use fats, as they are really pleasing to eat first of all, but they also allow you to avoid pushing more carbs in, and they take a minimal space into the belly volume wise.

Now for me; I prefer to use almond butter; pistachio butter, coconut oil, olive oil, brazil nuts, avocado, (also fats from salmon) rather than peanut butter as I feel really “heavy” eating this, like a stone into my belly.

And then milk imo is fine, as long as you tolerate it, I like to add some cheese/cottage cheese; as your diet does not need to be boring.

There is no bad food atm your digestion allows it and this is “raw” food or “raw enough”

Carbs I like to eat bread, cor, oats, figs, honey, rice, white potatoes, and suits me fine

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[Allison]

Hello everyone
Today check-in fasted; less 400gr since sunday without changing anything 🫡
57,5kg fasted.
Super flat though, but it’s needed to reach the condition.
I have posted a real of my check-in on ig today.
Then full day of online posing lessons today; and 12k steps in between.
Tonight I gonna be in posing lesson with one guy from USA for my husband and his posing men’s physique; as I so need to translate for him.
First time he will take a posing lesson 🥹
Amazing I cannot wait to see this! And help.
Now currently finishing my last steps of the day and then rest.
Xx

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[Allison]

I think she wants a “better” fat distribution at her current bf level and probably there is nearly nothing that can be done.

So actually you all say she can do following:

• diet down if she thinks she has too much fat
• stop training muscles that are to thick
• do cardio/steps to burn more calories if losing fat is the goal

Which is all obvious and what I tell her as well.

Regarding just dropping 3kg of fat – she did that last year. The result was that the lower body did not change visually whereas the upper body leaned out even more. Arms and back show all details and abs then look shredded and already show a lot of veins… for an “off season” or “all year round” look I think that is already too low.

I think the answer is that she needs to accept her genetics and just be as lean and muscular as she wants to be and that the distribution of fat is nothing anyone can influence.

One question arises:

In the end this means, that not every woman with good genetics for building muscle is able to get herself into a good bikini shape, isn’t it? If the upper body leans out too fast and shows veins all over the abs before the thighs and glutes get really tight, you are screwed?

Hello again mate, no !
That’s not a fatality !
I am exactly like this; my fat is mainly bottom, and I can be shredded and veiny on top and not ready on the bottom.
But you can balance it out though.
She has to keep dieting down until the bottom is shredded.
While stopping the workouts upper totally for some time, legs also, so basically just keep glutes training.
She can add Hiit sessions For lower body, to keep them tight and qualitative; it will make her look slimmer and more athletic bottom; Hiit/plyometrical workouts worked very well on myself.
When she will be lean enough top to bottom, then she will be able to do a reverse, but slow and controlled, still not training legs, still not training upper, just to fill up her frame again with well dispatched body fat.
Far from a fatality.
I succeeded to transform my fat distribution but it takes time. And until this goal is reached; she can properly body build as she wants. Once reached she will be able again to train again some missing body parts.

Go check my page you will see
http://Www.instagram.com/allisontestu

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[Allison]

Hello everyone
Today 12k steps and also glutes workout at the gym.
Physio appointment tonight at 5pm
And full day of video posing corrections in between.
Gonna be a super long day 🥹
Xxx

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[Allison]

If you’ve got a coach telling you what to do then you need to ask him for the reasons for doing so if you’re looking for justification. If he think this is the best way to do things, then you need to trust their judgement

Yeah but I don’t think being up 6kg in a week is right either . What would you do IYO ? As I don’t wanna get fat either [/quote]

how do you look now with 6kg on?

if you look awesome then id say all is good but i would not want to see this trend continue and I would want to be holding were you are a little.

If you look much softer and dont feel great then its clearly been to much of a quick increase.

I would speak to your coach and address with him/her, thats what you pay them for.

Everything your doing must be specific to you not us [/quote]

Yeah I don’t like the way I look man . Spoke to coach and not with him anymore . [/quote]
Oh really ? He did not accepted your feelings and so you “broke up” ?

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[Allison]

Agree with Jordan

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