[Allison]

Hello mate; I second Jordan to this.

I have raised my 84k without doing effort, people were just attracted by who I am in general and the shape I was presenting on stage.

I never vlogged, youtubed, show my trainings, I just posted some stage shape pics and check-in pictures or videos, but even with a higher level into body building, people don’t care anymore of your trainings; except for people like Jordan who got a huge reputation for their size and their educational trainings.

Cause otherwise; people will just watch for curiosity purposes but will never redo what you try to show, most of them got their own program by their coach.

If you wanna reach more people and grow your community, you have to be special; but naturally special you see ?

People have to feel they can benefit from you.

For Jordan it’s gonna be educative purposes; for me in example it’s gonna be because I have never failed into my diet ever ever; and that I place good enough in contests and that I speak naturally raw without filters on my opinions.

For example Kerry; her community is based mostly on her ability to never give up, etc etc.

There are people who need to buy followers to seems important but trust me; they don’t get benefits from it (a lot of people are fakely famous) and their income is still low, cause behind they don’t got a huge community.

Some people will do stupid or pre-eaten content to make buzz and generate traffic; but this technic isn’t good for business as you will have a high percentage of dumb people.

Just be you; focus on your real work, educate you and others, show before after pics of clients etc that’s all.

Get big for yourself also as people get attracted if you present well. Your physical image is the best tool for your marketing into this sport.

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[Allison]

Imo you can do cottage cheese, eggs and avocado if you don’t wanna eat a carb source on rest day

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[Allison]

Hello everyone
Today upper day
Hair wash day (takes 2h lol)
And 8k steps
Yesterday work has been long, today I am off work
Tomorrow I got my next check-in
Xx

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[Allison]

Hello mate, for me eating a lot of food and being bikini (so it means I have to keep my waist the smallest I can and optimal digestion)
I will give you a list of carbs I like to consume :
White french bread – breakfast
Red fruits – breakfast
Cream of Rice – preWO postWO
Banana – preWO postWO
Bagel – preWO postWO
Honey – preWO postWO pre-bed
Jam – preWO postWO
Rice – regular meals
White potatoes (boiled) – regular meals
Figs – pre-bed
Dates – pre-bed
Condensed Milk – pre-bed

Now you can also add Cereals (personally not my taste so I don’t eat that it’s too sweet)

And I will give you a banger (my fav meal EVER) so you HAVE TO TRY THAT ASAP :

– Isolate (your grams quantity)
Mix it with a LITTLE bit of water to make a paste (a chocolate iso is better)
– Coconut Oil (me I do 5gr) on top of the isolate paste (I don’t mix them together)
-> I put in into the freezer

5min before eating I remove it from the freezer and I add :
– 36gr Creamed Honey
– 15gr Figs
– 17gr Almond Butter or Pistachio Butter
– a touch of Salt

That’s a pure bomb
Well ofc it’s not just carbs but I guess you eat much fats also so try this if you got the occasion.

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[Allison]

Hello everyone
Took my weight this morning, already 500gr less in two days with the new diet ahah I was curious 59,1kg so 3kg above stage weight.
Taking into account that I would have to be at 57,4kg before entering peak week more or less, so I am around 1,7kg above my contests’ weight.
Next check-in for my coach is saturday.
Rn I am doing few steps as I need to hit 8k steps per day now.
This morning I have been working on my video posing corrections and I will finish the second half this afternoon and tonight, in between I am gonna chill next to the pool.
Xxx

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[Allison]

If you are cutting well with the plan in place you don’t “mandatory” have to add cardio in place.
I would track the daily steps and stick on the same number everyday to have more accurate tracking.
Some people don’t need cardio to cut.
And then there is not one cardio better than the other, stairmaster is the most taxative but can be not good on some people, like me in example.
Just make sure your cardio type is the same all the time for better accuracy

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[Allison]

Hello mate, instead of decreasing food, I would count the steps and also increase cardio
20min 4x is very small and chill so I would try 7x per week and track steps first and then see your average and start a step plan daily from this
Lower belly and love handles are the last stubborn part to come off on men usually, so don’t focus on this only, you have to start being peeled to get rid of this.
I can also notice from the picture that you got a small inflammation inside; digestion probably, I will also invite you to check closer which food bloat you and switch them to find an alternative; digestive system is the brain of a body builder, if digestion is not good it can slow down your fat loss, clearly, so make sure you watch this; and on top of this I would add some vaccums cause this abs section needs to be more “in”

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[Allison]

Hello everyone
Today full day of online posing lessons
Tonight big house cleaning activity 🥲😂
Xxx

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[Allison]

Hello mate, both technic are worthy and have been shown great results.

Imo keep neutral for me is my go to pattern of movement.

But some people got less pain doing a tilt.

You have to choose the execution which keep you free from lower back pain, that’s all.

Tilt or no tilt, important point on this one is to get to the top and making sure you don’t do bad positions which your neck and knees

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[Allison]

Hello mate, agree with the others
A mix of both
I personnally do higher reps on a “problematic” exercise.
When doing an heavy lifting isn’t secure for some reason, I will always do higher rep ranges on this one.
Like for example when I had squats few years ago, with my knee trouble and lower back trouble, I would never do a rep range 8/12 for example as the weight would be too heavy to keep me secure.

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[Allison]

Hello everyone
Yesterday I have received the feedback of my coach
We do start to decrease the food now from 400/500kcals less than where we were until now.
I will copy paste the new diet here.
Steps increased to 8k per day and still no cardio.
Also same time we do start the protocol now : as we are 9,5 weeks out from Olympia; and we did the calculations, we started Anavar at 11 weeks out from my Olympia pass in Poland, so we wanna make the same approach for the O.
So Anavar 5mg per day from today
And clemb 20mcg fasted from today also.
This one will probably be stopped weeks before the show depending on how fast we reach the look. Gh remains at 2ui fasted.

Today I have one presential posing lesson into my studio; and I will workout glutes after this session, as we got the first day of sun since long time in france, I will probably chill next to the pool and enjoy this precious time.

TRAINING DAY

2700 KCALS
F 63,11
C 305,11
P 213,75

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

MEAL 1
100GR WHITE BREAD
3 LARGE EGGS
100ML 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
75GR CREAM OF RICE Tbjp
45GR WHEY ISO Tbjp
12GR ALMOND BUTTER 100%
1scoop HYDRATION Tbjp

MEAL 3 : POST-WORKOUT
75GR CREAM OF RICE Tbjp
45GR WHEY ISO Tbjp
75GR BANANA
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
40GR CARBS
30GR PROTEINS
5GR FATS
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1,5 caps HEART CARE Tbjp
540mg SAW PALMETTO
500mg URTICA DOICA
100mg PYGEUM AFRICANEUM

MEAL 5
100GR CHICKEN BREAST (Cooked)
100GR BASMATI RICE (Cooked)
70GR VEGGIES
50GR AVOCAT
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
25GR CARBS
15GR FATS

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

REST DAY

2562 KCALS
F 108,75
C 205,29
P 171,3

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
3 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
5GR CREAPURE Tbjp

MEAL 2
120GR FISH (Cooked)
100GR BASMATI RICE (Cooked)
70GR VEGGIES
5 BRAZIL NUTS
5GR OLIVE OIL

MEAL 3
85GR CHICKEN BREAST (Cooked)
150GR POTATOES (Raw)
100GR VEGGIES
10GR OLIVE OIL
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
3 EGGS
60GR BREAD
15GR CARBS FROM FRUIT
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 CARBS
30GR PROTEINS
10GR FATS
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
15GR FATS

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

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[Allison]

Hello mate; no deficit at your age imo
Too young and you did not yet have finished your growth into an adult.
Eat clean and sufficiently, hydrate yourself enough and enjoy the gym

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[Allison]

I would be proud though
At least people on your work space have huge expectations on you which is fine !
In some work places people just say : no brain just muscles… or narcissists
So enjoy the mountain on which people put u.
At the end of the day, people doing less will always earn the same money as u, but surf on the wave of being a superman at your level
This is a great summary of what life is
Some people work more than other for same advantages; the only benefit positive in this is that you know you do better and more than others, this should elevate yourself rather than frustates you

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[Allison]

Hello mate agree with Clare and Hilly, we need visuals, and more details, but if weight loss is still happening; I wouldn’t change nothing

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[Allison]

Hello Max, well youth means nothing here.
No one obliges you to eat fast food. You can explain to your mom you have other tastes now, and if she wants to makes you happy, better to offer food which aligns with your goals.
Everything counts in cut; everything counts in off, in this sport everything counts everytime.
Everytime you eat a fast food, you just do a step back and that’s it.
You have to be in deficit with whole and lean foods; and your protein quantity has to remain more or less same all year except during a short detox.

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