[Allison]

Hello mate, without speaking of FB if I look at my glutes session, it takes 2h if I do things correctly
Proper mobility, proper activation and warm up, feeders etc
So basically 1:30, 2h is the average imo
If you need to rush your session, means you need to find another moment into your day to train properly
Might be later at night or earlier in the morning, you have to make it happen fully

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 guys
Today check-in
-500gr so 59kg ✨
Shape is moving yeeeah
My coach gonna give me his feedback tonight
Meanwhile today gonna be glutes day 😍
Also recording the video athlete for the mister Olympia payperview and tickets.
Then will do my 10k steps in between.
Xxx

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]

Experiment and see by yourself imo is the best option. If the choice is yours!
Only concern would be sweeteners into the creatine with that amount, so if I was about to test 30gr a day I would choose an unflavoured creatine otherwise I would be afraid it messed up my digestion. But try and see

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, well if you are doing your diet alone, I assume you enter your macros into a tracking app, so the app does make the count itself.
The fats into oats are high as well as proteins, so I def count them. Direct or undirect, they add themselves to your daily total of fats.
So they have to be counted.
If you want an option with less fats and less proteins, cream of rice is a good carbs source. And the amount of fats on it is very very tiny and poor.
But all macros matters imo
As well as minerals

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 full rest day, a little bit of house cleaning also, and clothes washing and stuff
Then posing lessons into my studio this afternoon and one online lesson also.
10k steps will be done.
Also did my stretch mobility and vacuum this am, I bought new tools like a massage ball and a psoas reliever, which is AMAZING!!
Tomorrow is check-in day ! Let’s see what we got
Xxx

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, with android i log on a web page

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 feel you are def leaner yes, imo now u can start the gaining phase
The goal now is to increase body weight up from 250gr/500gr weakly, I assume you are natural athlete so more 250gr though
Build your carbs up around 200/300kcals per day and assess next week the weight and shape and pictures.
I would advise to keep everything rolling until the weight stabilize or drop.
If the weight has dropped next week, you can increase 200/300 kcals again
The goal is to increase carbs on the long run, and slowly increase fats also
Control performance and body compo and also from now take picture from your all body with feets front and back as I assume you don’t wanna just improve the upper front.
You will need those comparisons pics later
Don’t hesitate to keep us updated

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 full day of online posing lessons, doing my 10k steps in between also.
No training as usual on sundays
Xxx

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]

The best approach is the one Jordan said.
But if this approach leads you to binge eat; it’s much safer to be into a bigger surplus.
If you have the strong head on shoulders, then follow the directions of Jordan; that’s what I did also.
Make sure you see clear difference between real hunger and hormons disruption which are two different things.
Real hunger is pretty rare as you do feed your body still. Desire to eat or lack of satiety is again something different.
For few weeks 4/5 you gonna feel like if you wanna eat the world; but this will pass once hormons are balanced again.
Just make sure not too stay too conservative either, if weight does not go up at all, it’s good sign but keep increasing the food as we really want to see 250gr to 500gr more per week.
My weight stayed almost the same for 5/6 weeks of reverse no matter how much we were increasing, compo stayed top but I am sure I did not get hormons in place fast enough though.
Keep us updated we will be happy to help you everytime you need

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
Feedback from my coach on yesterday’s check-in : we keep things as they are as everything is moving.
He expect a new low soon so we do another check-in this tuesday ✨
We are officially 7 weeks out from the Olympia.
Did my mobility stretch and vacuum routine again this morning, I was pretty less consistent the past weeks, except for vacuum so it’s time to get back to it consistently.
Today glutes workout and 10k steps.
Xxx

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
Hallelujah lol
59,5kg so 700gr less than the last check-in.
Had a lymphatic massage on monday and since then everything starts to be in tune.
Lower not painful anymore, belly ok, and posing ok and condition is getting better and I got way less water overall.
As the weight is dropping I guess my coach will keep things rolling like this for few days more.
Today 10k steps have to be done, one posing lesson for bikini into my studio, and later this afternoon upper body workout.
Xxx

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]

Dry needing is fantastic; as you know, when you bodybuild you can get pretty deep tensions than just hand can’t remove.
Dry needling is much deeper, and get straight to the point !
I actually think dry needling on me is much more efficient than deep tissue or basic physio.
But everything is complementary.
On top of this don’t forget to do a routine of stretching and mobility far from training

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, totally agree with Clare.
Would add on top of this : Lymphatic Draining Massage as they “reset digestion” imo and they remove inflammation and help in better fluids flow.

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

Raspberries
Blueberries
Cherries
Banana
Mango
Figs / Dates

I don’t eat often pineapple but once it saved me due to its probiotic properties, my physio gave me 1 month of watermelon + pineapple cure to help me to remove an inflammation from abs injury (diastasis) : incredible

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 from gym
And hair wash day (I tell you that cause it takes me more than two hours lol) + 10k steps
And full day of work on my posing video corrections.
Xxx

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