[Allison]

Hello everyone
Today doing litterally nothing.
I obliged myself to sleep until late, not working, just my steps. Rest day also.
Xxx

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[Allison]

Eating ONLY this though is not smart
I would make sure you got 3 solid meals though

With basics :

Bread eggs fruits
Chicken rice veggies
Meat/salmon potatoes veggies

Something all bodybuilders do!

Then 2/3 meals with less volume :
Cor/oats isolate honey figs
Isolate honey almond butter/pistachio butter/coconut oil

That’s the basic of our diet mainly

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[Allison]

Hello mate, your balance of minerals is probably not good anymore.
I would just lower a tad the water and add electrolytes as Louis said and make sure you got salt increase a tad.
Also if it keeps going this way i would make a blood work and check if your mineral balance is good
U might be a tad dehydrated, cause you drink too much

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[Allison]

Hello mate; all the reasons explained by others are good.

Me for exemple for many weeks I got much much fats as well as much much carbs because I need to hold the weight without activating more my metabolism with too much carbs. So that technic is just to slow down my digestion and keep me full without making me leaner or lighter.

First weeks of high fats and high carbs are hard for the digestion, but then the body starts to adapt.

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[Allison]

6kg in a week isn’t great: except if you are a classic physique am/pro who hardly beated the weight for a contest and it’s mainly 6kg glycogen (which I don’t think so)
It’s not good. Do you have pics of your shape?
Tell to your coach that you need more explanations cause you don’t agree with this; this is your body mate; we can’t accept everything blindly; communication is key

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[Allison]

Imo if you sleep from 9pm to 2am it’s still 5h sleep, and I congratulate you for going to bed that early, but that’s super early, in summer it’s still daylight outside; honestly hats off cause impossible for me, just getting the desire to be in bed at 9pm is out of my power.
On that funny speech though; try to go to bed later and be really tired for it.
I mean I would try to go to bed around 11pm and see what happens

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[Allison]

500gr body weight more per week is a good average.
So now, just go back to a lower diet, to remove all the inflammation from your body and then start again onto a fresh base.
Dont aim for a precise weight ; aim for a visual.
We don’t care if it’s 3/4kg or 5/6kg, you just need to be less inflamed and with a decent condition to start again from a clean base.
6kg up is simply too much food too quick and if you watch your blood sugar I am sure this is very much on the high range too
You can’t absorb that much food otherwise you wouldn’t gain that much weight in just one week

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[Allison]

i dont quite understand what your saying in terms of reversing ?

what way do you bring food?

im up 6kg. Ill prob hold this until weight stabilises and then add

Mate, on the 6kg you had on one week : probably just 500gr is real muscle, the rest is water and fat potentially; so no that’s not optimal.
Reversing is increasing SLOWLY the food, it helps you to keep the hardwork of the prep on your body compo and avoid getting inflammatory.

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[Allison]

Hello everyone
This am check-in
Weight is the same but hell I love the look today.
57,9kg.
Let’s see what the coach will say.
Full day of online posing lesson today.
Also done my 12k steps.
I have booked one physio session per week until the Olympia, and one session after I come back from Olympia.
Also started my luggage, and organization.
On top of this, hair loss has stopped drastically so everything I do is paying off.
And also re-order a second production for my t shirt line, with more stock in black and two other colours.
Xx

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[Allison]

Me I reverse since this year and I have seen MASSIVE changes on my shape.
The stubborns zones for females such as glutes insertions, didn’t store as fast and as much as when I was doing food up post show directly.
Noticed this on my husband as well, he did reverse same as me, ofc no free meal at all, and his stubborn storage zone (lower back) is 50% more qualitative than before.
At the beginning of my second prep I was not convinced by the reverse I did right before cause I was focused more on another aspect such as metabolism speed; but the prep I am doing now is much less aggressive than the one I had to do before, and also the skin aspect is better, the fullness is still very present as the cut now is less aggressive.
It all looks better in any ways.
And before I was obliged to drop kcals to 1400 and now I am almost ready at 1750.
So we did improve at some points.
Imo reverse is better, but make sure the weight increase sufficiently

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[Allison]

Hello mate, I do the exact same as you for other reasons such as food volume; as the standards for my division is a super tiny waist, I prefer to choose some low volume foods carbs as honey figs dates cor agave etc
For me imo that’s super super fine.
If your digestion allows it and others macros (and micros) are in check, I mean do it.
Just make sure your blood sugar is still good with all those carbs and we’re good

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[Allison]

Hello guys,
Feedback of my coach received later last evening
He is super impressed by the shape; and he want we keep rolling this until tomorrow, we re check tomorrow morning.
Me also super happy.
Today is meals delivery by my new sponsor in few minutes.
Then glutes workout and still 12k steps.
Until the show now that we are 4 weeks out, I will focus a tad less on work, and allow myself doing less things to almost nothing except taking care of me.
Tomorrow full day of online posing lessons. And well that’s it.
Xxx

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[Allison]

Hello mate

First of all she needs to start a deficit diet, and add some tracked daily steps for her to fit a tad leaner ; then and only then, u will be able to see how much muscle she truly has.
The tricky thing is that women with more body fat on the lower body get really smaller when fat/water retention is lower.
I am someone with a very heavy look on glutes and legs in off season from contest, but overall I don’t look fatty but the lower body is just extra full and hold majority of my fat.

So first, as I said, she need to diet down.

When she will be lean; you need to assess her shape and ask her if she still thinks she got too much lower body.
If if she does still : assess which part : hams? Glutes? Quads?
Depending on her answer she will have to srop working out some body parts but it does not mean she has to stop bodybuilding.

I am a bikini pro athlete qualified for the Olympia; and I have missed for 3 years my pass for the Olympia because I was too heavy lower body, it was too dominant, but the judges wanted me to keep my glutes.

So in terms of “chameleonizing” the shape, I know what I am speaking about.

Imo if her quads are too big for her taste; she will have to stop all voluntary exercises with a knee flexion, even if they are glutes biased.

If her hams are too big, she will have to stop all the curls and all DL with a super deep amplitude.

If her glutes are too big, she will have to stop the glutes ; but I don’t think this is something she will desire to do as the women in general don’t want small glutes.
What they want most of the time is less legs.

Now for the upper body; she can still train; but she will have to stop progressive overload. She will have to stay at one load and don’t progress the load. Otherwise it will grow ; logical.
It will not grow in deficit though, but this is what I currently do as well.

Now I got 3 session of gym per week.
Twice glutes (no squat, no DL, no press, no hams, no quads)
Once upper body (no biceps)
And to loose legs (quads and hams) I had to stay in deficit for a long long time, and do a lot of cardio (elliptical or stairmaster) for a long time, but if she does not like cardio, she can just stay in deficit and do daily steps that’s fine.

I am not fully agree with running though…
it’s not good for glutes… you just have to look the glutes of runner ladies… flat.

The girls doing sprints have much more round glutes though, as impulsive run is much better for glutes than long runs

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[Allison]

Hi everyone, thanks for advice. So I have dropped to 60mcg and bodyweight has been holding nicely at 85kg for last 5 days. Sensible to drop to 40mcg for another week then remove do you think?

Wait 2/3 more days like this then go to 40

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[Allison]

Hello Alfie, full body would be more optimal for you as you train eod
Monday fb
Tuesday training
Wednesday fb
Thursday training
Friday fb
Saturday rest
Sunday match

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