[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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[Allison]

I would go for a standard squat or hack squat machine, as Adam said, you can envision more long term progresses in terms of progressive Overload

Amazon got amazing pads for elevated feets to emphasis the knee flexion.

Now you just need to pick the best variation of squat though; front or back.
Some people can’t just perform back squats without the game over to be first on the lower back before the legs.
It’s not impossible; but long femur (as I am) will suffer a lot on a back squat will full amplitude and potentially loose balance or loose focus on quads and target much glutes.
I always felt more balanced on front squats for my structure and lower back suffers less, but the quantity of load i can add is much lower than back squat.
I don’t focus only on anatomical predispositions as litterally anyone can become great at back squat or front squat, but you just need to make sure also you listen your own body while choosing the squat form which is the most efficient on u

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[Allison]

Hello guys, I have sent the form filled to my new coach; he answered me early this am with the difference on the time frame ✨
He asked me some more detailed about the workouts I was doing, how much, for how long, and what type of diet I would prefer to get : macro or meal plan.
Told him like whatever; from macros I would do myself a strict meal plan so he could do anything which he thinks the most accurate.
Anyway if the choice is mine; I would stick to my forever food sources I always do.
To come back on my shape regarding my past shows; his opinion is that we undone too much while trying to size down for bikini. Now we need to bring glutes density back up where it was + gain even more than I ever had on the upper and outtet glutes.
He was not agree with the strategy in placr which was, reducing the medium gluteus to reduce my hips width. His opinion is that I should have built up the glutes instead or trying to size down, and then adjust the posing to hide the “big glutes” effect or the wide hips effect with posing.
He said though this could have been a superb option few years back; but now bikini has much more density in the glutes than 2 years ago; and reducing the size of the glutes would not be competitive.
For the training he said he was sure I was training with a lower volume and says he would be curious to see and try more volume on me now that we got details to correct.
He also agreed on the fact I can’t work directly hams or quads, but now that we have undone too much this wouldn’t be a problem to re introduce some compound movements.
He understand all the decisions we took with my ex coach and my husband which were valuable at a certain time for a certain goal, but now that the goal is complete since long enough I can start to workout on a more homogeneous manner now.
For my diet which he analyzed; he said the food choices were super fine so he will update me soon with the new kcals and macros and potentially let me do my own diet on macros. Which is quite nice as I do love my actual food choices so I feel super happy of that; but otherwise if he was not cool with it I would have follow his directions.
I feel a fresh air rn, after 10 years with my coach ; he became not on purpose a pro coach and a 3 times olympian and one ohio coach + olympian coach for other bikinis; and as we discuss together; this pressure of success was too much to handle.
I can understand. Plus the fact he went pro recently and place twice into the first call out on his pro debut in 212, I mean… we always worked as a team, but we both felt it was the right time to both live our dreams separately.
He is an amazing coach and friend, and will forever be the person who created me from zero and made me three times olympian “not on purpose” couples with my husband who always gave an external eye in prep peaking + his workouts since 2022.
But I felt (my ex coach and husband were agree with this), I need a cruise chill prep now, we can’t just loose time to think of what i need to do to a specific result.
Bikini is a very special division; the level is increasing, the qualification system has changed already; now we need two pro wins or points to go to the olympia; so only the very few coach who follow every shows can actually understand bikini.
This is one of the rare division where apple and oranges can be compared head to head and both have chances to win.
So still doing my old plan and ex steps and workouts; the new coach is working on the data I gave him and now it’s just being patient cause I know all the reflection and work is needed, particularly on my case.
I am just so grateful cause to be honest; I have felt I never like myself “for real” since 3 years, I did not liked my look gor my everyday life, I was proud of our changes but not faaaaan of my shape, just happy of my hardwork; but idk; I always thought I needed more glutes but the fact he came to me and said “brrrrro you lack of glutes” I was like omgggg yes! Just feeling like christmas. I always felt better with rounder glutes, so just living into my body last couple of years was like… yeh mm ok
By this I don’t mean my coach or husband did bad; they did not. We just pass over the point of undoing things.
Now for the feedback of my past stage shapes the new coach gave me; he said that my stage shapes were litterally all over the place; and that was shocking clearly to see how much different shapes, forms, ratios, peaking I could bring.
I know I am a very responsive athlete to any food or training stimulus, one small change on me can do huge changes, and the fact my metabolism and body in general is so adaptive; it makes it so complicated to duplicate something that was potentially working good enough.
So very pleased to hear all those constructive feedbacks, I like honestly, I like no sugar coat, I like to hear “not good enough” cause that’s what I feel already about myself.
This moment is much easier to leave now than the past comments “you are too much you need to undo this this this”.
I feel I can have my heart again into progress.
Regressing downsizing my shape was a mental game for me, much needed yes; cause Tyler still said in Fibo “best Allison ever seen” BUT I felt not full potential me.
And everytime this few percentage lacking were keeping me frustrated.
So i let white card to my new coach for the deadline; but I did not let white card for the protocols. I write down directly before he even speak ; I won’t use diuretic, thyroid stuff, anti oestrogen, peds in off, huge amounts of things for long, for me it’s a no way.
I also stopped by myself gh as my doctor told me I need to remove now after O and Prague, as he don’t want to see my thyroid values on a raising pattern.
I use it since a long time now and even if my thyroid is safe and still in values; he noticed a very light increased over the last 3 years, so he wants me to stop.
I think i describe enough 😮‍💨

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[Allison]

Hello mate; agree with jordan.

Try to work on different axis to give to your physic a complete approach.

Mobility flexibility and stretching is a must to avoid injuries; first of all; but it also lenghten your muscles and increase their ability to grow.

Also jumpings, explosive run helps tons your body to handles fast moves and your cardio on top of this.

Been subject often to injuries at home while just taking back something which fell on the floor; or messing a step into the stair without falling, the knee did not handle the big step front to avoid falling.

Since I am doing more for the pluri disciplines; I am getting less injuries in and out the gym.

Kerry is right; there are some foods which cause much inflammation and so hydration, nutrition plan and sleep are all part of the equation.

Make sure also to test your flexibility before working out, warm up properly and do feeder sets before attacking the working set.

I won’t say longer reps or shorter reps are better cause that’s not true.

Sometimes you can injure yourself with a big load and shorter reps; as well as you can injure yourself with longer reps and lighter load due to the time some of your muscles or joints stay under tension without getting fully flexible or enough mobility.

Also avoid at home/work; to stay too long into the same position; or doing the same exact movement for hours; as sometimes it can create issues which can cause injury at the gym while the problem remains your repetitive moves/positions at home.

I don’t think volume at the gym as an incidence on it; except if the volume is too extreme for the state you are in at a precise moment.

If you are experiencing burn out from the gym; it can be; but all the others factors can also play into this equation.

It’s super important to be a complete athlete to keep longetivity into body building

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[Allison]

Hello everyone,
Check-in done this am 61,2kg to send to the new coach. Meanwhile waiting for the new plan I wait and keep doing the old one; so 8k steps and diet done ofc
My back is stuck so i chilled today; food shopping and rest; and tomorrow physiotherapist.
That all for today
Xxx

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[Allison]

Agree with the others !

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[Allison]

Hello everyone
Today glutes workout
Also I decided to change my coach; I need a more objective vision( i guess we are too friends and i need something nex after 10 years

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[Allison]

Hello
I honestly use sucralose everywhere and I am someone very gut sensitive but i never affected my gut and/or my shape
stevia taste imo is awful
And all fake sauces or syrup same
I want something which taste sugar not herb or chemicals

The brand I use (maybe you can find on amazon) is SUGARLY, they have the liquid sweetener, and the powder zero sugar as well.

And If I wanna do a little of cooking for salty plates in off season, I cook my chicken with it and i add peanuts to my macros to make the same sauce as pad thai

I takes like sugar for real and contains zero kcals

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[Allison]

Hello everyone
Today rest day from the gym, full day in family watching movies (yes) doing nothing except this
Also my steps and my nail removing appointment
Xx

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[Allison]

Hello mate, there is no general rule unfortunately.
It depends on the division you compete in first of all.
You starting point few days before show also; as some people will not need to deplete and carbs load you know.
Some people will just need to deplete without carb load and some people will already be depleted without depletion and will need a carb load on several days, and some people will be too fat (failure to reach the good point) and will not carb load.
So it’s all a matter of what goal you need to reach X the shape you have entering peak week X The process that works for you to reach this particular goal.
There are so much variables as much as your own body reactions which can differs from time to time and show to show that we can’t advise smg general.
After 10 years competing, I have experiences so many different things and same things which brang everytime smg different.
And for the division I compete in it’s also a very particular type of peaking as we need to be soft and round, but not watery and not peeled, not vascular either.
Very delicate question.
My advice for you is to be shredded as hell few weeks before the show like this you can start doing simulations once a week for 4/5 weeks before show and see what works and what does not.
Even of relationships coach/athletes who does that together since decades; we all have to do that; cause it’s nothing easy to predict how your shape gonna react everytime, even on a same person same technics sometimes don’t work the same at 6 months time difference

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[Allison]

Hello guys
Spent the day with fam
Now i go to airport to take back my husband which one in portugal to change is breathing machine for sleep apnea
Then free meal tonight in fam
8k steps done and watching the romania show and my coach and friends and posing babe rocking it.
Xx

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[Allison]

Many bikini in the pro league def use ghkcu inj for those purposes

With results, skin, hair quality

They told me they seen the differences

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[Allison]

Same mate

Am / evening

Far from training

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