[Allison]

I understand 🤩
Squat pattern yes at the smith , i would watch the ROM and make sure u stay on the glutes portion, so don’t go lower than the knee, don’t do a knee flexion much, an kind of in between btw a squat and RDL
OR same at the reverse hack squat machine
I upper session per week imo is the best for one reason : you got wide claviculas. The X frame is already obvious on your structure; so you are one of those lucky person who will not need to put “tons” of muscles on top.
Don’t do my mistake i did with all my upper workouts on wide claviculas.
I would do 2 rowing exercices + 2 lats exercises
Shoulders : 1 x press / 1 x front raise / 1 x lateral raise / 1 x rear shoulders / 1 x triceps
If you feel you can do into one unique session or two as you wish
I would do :
Monday back+ tricep
Tuesday glutes
Wednesday rest
Thurs hams
Friday shoulders
Sat glutes
Sunday rest

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[Allison]

Hello mate, when you lift the weight on the leg ext do you watch your posture of chin and neck?
Don’t put chin too up or down, keep it normal and look in front of you, otherwise you create tensions into it and cervicales

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[Allison]

Hello mate
Leaner 🫡

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[Allison]

Main weakness on your shape rn is the overall muscle mass yes, but upper glute is what is catching my eye the most rn
Will give you a link for an exercise which can target perfectly this zone without the leg working :

https://www.instagram.com/reel/DHnTH4eia94/?igsh=YnF2Mm5mdjMyaDNy

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[Allison]

Also as a note, front pose : angle your feet (the one of the straight leg) diagonal to the judges to avoid getting the great femoralis of quads popping and making a curve

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[Allison]

And when I say glutes focus i mean :

Reverse frog (not too much down)

Hipthrust (be careful feet not too close to you or not too far, 90 degrees to reduce quad or hams demand)

Unilateral hipthrust

Kickback straight behing you

Kickback angled for medium gluteus

Abduction machine

Rdl short amplitude (not too deep; we don’t look for hams into that session)

Glutes bridge

Thankyou so much allison! I will share a picture of my current physique.

I am 18 years old 🙂

Is it okay to hit glutes 3x per week, 2 sessions glute focused and 1 with more compounds?

[/quote]
Ok right, no direct quad work for you darling
3x may be too much, think of 48h recovery in between
And think about your hams focus session which is a 4th lower session, i would stick to twice glutes

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[Allison]

And when I say glutes focus i mean :
Reverse frog (not too much down)
Hipthrust (be careful feet not too close to you or not too far, 90 degrees to reduce quad or hams demand)
Unilateral hipthrust
Kickback straight behing you
Kickback angled for medium gluteus
Abduction machine
Rdl short amplitude (not too deep; we don’t look for hams into that session)
Glutes bridge

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[Allison]

Hello love;
If you are quads dominant, don’t train them directly, otherwise they would grow faster than glutes and you will have an unbalance after
You target undirectly enough quads into your lower body compounds
Don’t hesitate to reduce amplitudes and isolate just your glutes in 1 glute sessions per week only glutes focus and the other glutes session (the 2nd) with more compounds.
I would do 2x glutes and once hams, quads will work anyway.
Then in few months if u see quads are late; will be easier to catch up, than the opposite
If you can share pictures of your shape right now i could give u a more detailed feedback

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[Allison]

Oh and I have received the feedback of my coach; we keep the same until at least beginning of august if shape is stable.
So 3/4 more weeks before we prep again.
I need to re do a blood work in 4 weeks before starting the new prep ✨
Next check-in this monday
Xx

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[Allison]

Hello everyone
Still in the car for our 8h drive to spain.
We left the house this am at 7pm
Diet has been followed ofc
This afternoon when we arrive we need to make food shopping
And then finish steps
Xx

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[Allison]

Best when you wanna conceive is always to stop/reduce cycle to have more chances to do so, but some people do get very fertile while on cycle still.
For your wife there is litterally no problem, but risk zero does not exist during a pregnancy and you know it; but it’s non related to your cycle but more related to a pregnancy in itself. Same for the baby. Risks come from pregnancy in itself, or genetic/hereditary factors.
But i repeat, risk zero does not exist in anything in life.

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[Allison]

Hello everyone
Today check-in
57,8kg so + 300gr than last week
Finally !! Food seems to be assimilated !
Was very hard to see a body weight rising curve but I will not complain though, cause through the process; diet has had the need to be increased a lot.
Now let’s see in the next following days if the weight is stable or dropping again.
Super happy of the look, more fluffy which is great.
Today glutes workout at a gym at 1h drive from figueira da foz (house of the parents of my husband) and tomorrow 8h of drive for spain where we gonna spend our 3 weeks of holidays and look the prices of houses cause at the end the goal is to move there)

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[Allison]

My past maintenance for exemple was at 2250kcals before my prep; my new maintenance after a reverse diet of 5 weeks has raised to 2700ntd and 3000td
If things are done correctly your new maintenance could be way higher than it was
And if things are done badly, maintenance kcals could be way more down than it was.
If you can handle the hunger | envies, I would n’t do free meals weekly yet.
I did not do any free meal post show and still now; and my body is more receptive than it never been; i mean: i can now implement daily sexy food in my everyday diet which feels like “free meals” type of food, and weight does not raise more than this and also body compo does not move much.
Imo not doing free meals and keeping correctly the reverse will give you the opportunity to have a much pleasant diet later and everyday 🫡

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[Allison]

Hello mate,
Def slow increase if you wanna preserve the condition.
200/250kcals of carbs more
Reduce slowly the cardio, but keep it as it’s needed still for general cardio health and digestion.
I would assess once a week body weight and look, and if weight goes down, i would increase again 200/250
If weight is stable i dont change until it drops
If weight gain is fast (more than 1kg per week) I would wait and observe the following week schema to see a weight plateau, or a weight drop.
If you add an extra 1kg, I would just balance a tad the diet down or do extra steps.
Don’t be in a rush, but don’t be too conservative either.
500gr per week more is a good balance.

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[Allison]

Only concern would be few weeks before a show, as creatine, eaa, veggies mix, collagen or things like this all contain sweeteners and calories.
If you do need to remove sweeteners and avoid those extra kcals/count sodium etc, make sure your coach/yourself are aware of the extra powders you are taking
Otherwise, you are good to go

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