[Allison]

Hello guys,
Today check-in fasted
56,7kg so less 300gr again so coach has reduced the output to 6k steps today and increased my diet so I will copy paste it here

TRAINING DAY

2926 KCALS
P 192,52
C 383,52
F 60,06

FASTED:
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp
1cap IN-SURE Tbjp
6000UI VITAMIN D3&K2 Tbjp

MEAL 1
130GR WHITE BREAD
2 LARGE EGGS
200ML WHITE EGGS
20GR CARBS FROM FRUIT
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn
1000MCG B-12 Fwn
1000MCG METHYL-FOLATE
2caps LOVE HEART Tbjp
1GR BIOTIN
500mg PANTOTHENIC ACID
200mg SAFFRON Fwn

MEAL 2 : PRE-WORKOUT
80GR CREAM OF RICE Tbjp
30GR WHEY ISO Tbjp
20GR ALMOND BUTTER
10GR CARBS (from fruit) • 85gr fresh figs
1scoop HYDRATION Tbjp

MEAL 3 : POST-WORKOUT
80GR CREAM OF RICE Tbjp
30GR WHEY ISO Tbjp
15GR CARBS (from fruit) • 125gr fresh figs
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
25GR PROTEINS
55GR CARBS
8GR FATS
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1,5 caps HEART CARE Tbjp
540mg SAW PALMETTO
500mg URTICA DOICA
100mg PYGEUM AFRICANEUM
* 70 Poulet 215 Riz 70 Veggies 6 Oil
* 85 Poulet 270 Patates 70 Veggies 7 Oil

MEAL 5
25GR PROTEINS
55GR CARBS
8GR FATS
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
25GR PROTEINS
30GR CARBS
12GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
2caps CURE-COMING Tbjp

REST DAY

2550 KCALS
P 152,44
C 232,42
F 104,16

FASTED:
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp
1cap IN-SURE Tbjp
6000UI VITAMIN D3&K2 Tbjp

MEAL 1
100GR BREAD
4 EGGS
15GR CARBS FROM FRUIT
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn
1000MCG B-12 Fwn
1000MCG METHYL-FOLATE
2caps LOVE HEART Tbjp
1GR BIOTIN
500mg PANTOTHENIC ACID
200mg SAFFRON Fwn
5GR CREAPURE Tbjp

MEAL 2
80GR CHICKEN (Cooked)
150GR BASMATI RICE (Cooked)
70GR VEGGIES
5 BRAZIL NUTS
5GR OLIVE OIL

MEAL 3
80GR CHICKEN BREAST (Cooked)
150GR POTATOES (Raw)
100GR VEGGIES
10GR OLIVE OIL
15GR CARBS FROM FRUIT
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
20GR PROTEIN
25GR CARBS
12GR FATS
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1,5caps HEART CARE Tbjp
540mg SAW PALMETTO
500mg URTICA DOICA
100mg PYGEUM AFRICANEUM

MEAL 5
20GR PROTEINS
25GR CARBS
12GR FATS
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
20GR PROTEINS
25GR CARBS
12GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
2caps CURE-COMING Tbjp
1scoop GREENS Tbjp

I am now in peak week but we will just reverse to the show and don’t change anything else

Still rest day today; tomorrow glutes workout
We check everyday now
Today i had one presential lesson into my posing studio,
And been to the post by feet to ask an easy way to send my 50 tees I sold yesterday;
And ended printing today at home the 50 etiquettes.
Tomorrow I will bring them to the post office for shipment 🫶🏼
Leaving home thursday for prague so it need to be done
Xx

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[Allison]

Personnally eating cor and whey post workout

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[Allison]

Hello everyone

Huge weight drop this morning 57kg

Finally belly is better but I don’t say the details lol 💩

So I booked everything for Prague

So peak week again

Today was rest day and I have also redone my luggage, washing machines, meal prep, and tee shirt sale for 1h

Tomorrow I will have to ship them and I know it will take long !

Xx

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[Allison]

Hello mate, I noticed when in growing phase, veggies does not help at all
I still eat them but coupled with the heavy meals and carbs, I just bloat and that’s not comfy.
I would say it’s a trial and error game, so see if changing your fibers (less or more) is doing good on you.

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[Allison]

Hello everyone
Today 57,5 same weight than yesterday so things are stable which is fine!
Still waiting the feedback of my coach
Today was very light back workout
No shoulders
One exercise triceps and still no biceps work
We agreed yesterday with my husband (trainer) and my coach for the look we aim to present in case I go to prague.
Belly this morning is still not ok so unless it goes better (cause I need to be able to breathe while posing) I will not compete anywhere if it does not change.
Maybe ovulation time?
Diet remains same, so idk.
Maybe the quantities which are much heavier ?
But the bloat is here since the morning fasted so… idk let’s see
Xx

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[Allison]

Hello guys
Check-in this am, bloated af from the trip still but 57,5kg so back to my initial weight and the weight which looks better on a bikini stage.
Steps to 8k
Food is up up, 2926kcal td 2240kcal ntd
No cardio still
Protocol same
We will just aim a fuller look and healthier look
Lets see until this weekend if digestion comes back to normal before booking things for prague
Xxx

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[Allison]

Basically being a body builder is hard, it’s not easy to eat tons of food when full, not easy to eat low when you want more; it’s just like it is.
Now some people suffers more than others, and some people listen more their black thoughts / bad wolf in them.
Best solution is to speak to yourself first; “fuck I am serious here, no pain no gain” and complement it with a therapist, hypnosis or whatever. Most important is never go for the first bite ! One bite excites you and you wish to have more; so even if it’s just one bite; it’s never just one bite particularly when you like food.
The less free meal I have the better mentally I am in ! Cause my mind just disconnect from food totally; food is a way/a feeding/a strategy into our sport but we can’t see food as a reward or treat; cause that’s where problems starts.
In 10 years of bb; I never binge cause I never did this “one bite is nothing”, stick to the diet to the precise gramm, not more not less.
Ofc I love food also, I love cookies I love cheese; but while being an active competitor; this is not matching the path I chose on the short term; food will always be there remember that, but youth, health and our potential for this sport, no. Choose your priority, the one you cannot delay and the one which can be postponed. Imo food can be postponed.

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[Allison]

You need to dissociate real hunger and strong desire to eat imo.
If you have belly cramps or belly noises from hunger; here you are hungry.
If it’s just a strong desire to eat more and more; that’s not hunger; that could be hormonal, that could be just you loving food a lot, or just a lack of satiety hormon.
I would make a blood work, also check leptine levels, ghrelin level etc
Might have an issue here if you are thinking about eating every second
If everything is just fine; you just need to find a 50/50 approach reducing this feeling of hunger vs getting too fat

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[Allison]

Hello guys
Well arrived in Paris !
Was long but better that say than the way to usa 😂
Now we gonna sleep until midday then start fresh a new half day and check-in friday for the coach.
And then we will see where the shape is at after that long travel and if it’s smart to compete again now or wait a tad longer let’s see.
I have received some pictures of the Olympia; no feedback yet but hell I was too lean; wayyy too lean, I dried out totally, seems like a dry fruit imo lol
So 5th call is justified; as you all know bikini is not about condition and I was out already even before starting the comparisons round.
Xxx

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[Allison]

Hello mate
I would take join in, curecoming, and osteo pro
Combo osteo pro + join in is insane
Also try to target if your joints alignement is good with a physio appointment, and record yourself at the gym to see if you can notice any execution trouble which could cause this.
Also on a side note, try to see what you do everyday at home into your routine with the zones affected my joint pain, a natural daily repeated move even out of gym can affect your joints sensibility and function if you put it into a wrong position or wrong move very very often; even if it’s naturally.
Also I would stretch the muscles around the zone of the joint pain, sometimes it’s the muscle insertion to the joint that cause joint pain.
I wouldn’t add YET any peptides
I would remove or switch exercises causing pain if it does not solve after doing all I said.
And also make sure your weights are not too heavy for you or that you don’t need a deload here

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[Allison]

Hello everyone, feedback of the coach, we reverse until friday and we check again friday am
Today travel back to france so let’s see in more than 20 hours of trip how do I look alike once home.
Xxx

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[Allison]

0,5 to 1kg
Imo

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[Allison]

Hello everyone
Today 56kg fasted so 700gr drop again in the night
Coach answered so we gonna run a second refeed day today
I gonna workout lower again today
And let’s wait the feedback of my coach on today’s check-in
Meal prep today for the travel back to france tomorrow
Xxx

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[Allison]

Hello mate; write us here all your diet

We gonna analyse it first.

Might have a trouble with the food choices there or the sedentarity while eating a potential heavy meal, let’s see

Write us down how much steps/cardio you do

And your diet

And supplements

And at which time more or less you train

How much water and salt you consume daily

Thank u

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[Allison]

Imo no need no

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