[Allison]

Planks are the best cause basically abs are like any other muscle; worked with weight and progressive overload; they gonna grow.
Who wants a thicker waist ?
As abs appearance is mainly diet
I prefer to get the smallest waist possible without getting huge mid section

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[Allison]

Ladies says it all 🫡

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[Allison]

Bad bulk is a big no anyway

Lean bulk is much better (lean “not too fatty” ofc not Lean lean dry)
Clean food bulk is not always mandatory as some of us need to push kcals in and avoid too much food volume, so majority 80/90% clean food is always a smart choice

Now if I summarize : dont get overfat, and don’t stay too lean ; you don’t beed chat gpt for getting the answer

Lean you will not make important gains and also your health will not improve as it’s supposed to

Too fat is pointless and next cut you will just have pain removing the fat and you will not make more gains being fattier

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[Allison]

I think you are good
1lbs per week is super great
Don’t touch nothing

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[Allison]

Hydration ofc on top

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[Allison]

So funny ! Experienced it this morning !
I would check your mineral balance
Add extra electrolytes
Stretch on rest day (soft don’t push hard)
And also allow you to rest; as spasms can be the sign of body fatigue

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[Allison]

Hello everyone
Today rest day and fasted check-in
56,7kg so 2kg drop btw yesterday fasted and today / 800gr less than the last check in
And 700gr under the weight of the morning of poland pro 3,5 weeks ago.
I slept 8h this night so was totally understandable.
My nights are very poor lately (4h in average)
I needed this deload and extra rest.
Gonna do my blood work next week to check everything.
Super happy of the visuals if the shape, but we clearly need to increase the food imo
Too lean and too tired
Muscular spams and eye spasm here and there
A little bit of spots in the back; we def experience an hormonal change rn
Which is great but spasm are due to an unbalance somewhere or deep fatigue.
Xxx

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[Allison]

I would give also my opinion on this which may differs from Jordan and Marc, as I am a woman, and first timer female at the gym often got a really precise idea of how they wanna look alike.
I would first of all speak with her and ask her to show me what is her shape goal before setting a full body or upper lower
Most of the time the ladies just want bigger glutes, small waist and nice shoulders.
So i would make her train one day shoulders, one day back, 2 days glutes and one day legs.

Doing a full body or upper lower, I worried that she starts to develop faster the upper and the legs than the glutes, how it’s often the case

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[Allison]

Hello everyone
Today rest day
7k steps
Food shopping and meal prep, enjoying the pool and tonight 1 visio call for a posing seminar organization in Germab’ny this summer
Xxx

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[Allison]

Hello everyone
7k steps done
Travel all day; and finally arrived home.
Super tired; no I will take the few days of deload with open arms lol
Finally can rest a little
I love my routine, don’t get me wrong; but my body is tired, so we gonna reset all these before the O prep. Xxx

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[Allison]

Hello mate; cutting is hard and make you feel tired. You are just 6 weeks in; lifts still progress, but 5kg for 6 weeks is a bit fast though, if you wanna preserve muscle you need to slow down just a tad (except if you are overweighted which make sense to loose very quick)
I wouldn’t do 2 rests days in a row
I would keep the things as they are and just reduce the daily steps to aim a target of 500/600gr less of body weight per week.
But hold on ! Cutting is not easy, you just started; imagine people doing this since years for their living.
That’s part of the process; it’s not supposed to be easy; it’s supposed to be hard mentally.
Atm lifts progress; you are good to go.

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[Allison]

Please show us a picture; cause I can understand what you are talking about but I just need to see if this is how your face is supposed to look alike and you dislike it OR if you really got an inflammation as u think you got.

I loose my cheeks quite fast in prep
But some people never loose them even peeled, that’s just like this, if you don’t like it, that’s another story, but we want to know if this is a “reaction” or if this is just part of who you are.
Do you have a before / after or smg this kind?

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[Allison]

Hello mate, majority of people choose whey and cereals/whey and cream of rice or white eggs and cream of rice for the speed of digestion and assimilation.
This suits very well to a large number of people
And it’s tasty.
But also it avoids you eating 5 times per day a solid protein which can be a little hard to digest on the long term
Whey as two purposes and the third one is that it’s sweet and tasty and you can change the flavour
But you can do as you prefer, but for me it’s perfect

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[Allison]

Hello mate, I have never missed a workout in my whole carreer, except deeply injured or very very sick.
If the situation does not allow me to workout, and it’s workout day, trust me I gonna do what it’s needed to go to train.
I would not say I would be anxious, but the plan is the plan, and if I wanna achieve my goals, I have to do what others would not do.
If for one reason I feel in advance smg not gonna match my weekly schedule, I will plan in advance and invert the days, diet also as workout diet and rest diet are different for me.
If my gym is closed, I will google any other gym (even at more than 1h drive) to go there and do the work.
If I have a problem into my family life, I will be there for my people, then leave for 1h30, then come back.
Lost my granparents while in prep, been training the morning of funerals, and been to the funerals the afternoon.
Now when you deload or when the coach ask you for a rest; this is not “missed”; this is the plan and part of the process; resting is as important as training; if the coach decides; you train how to rest; so why being anxious?
Now if you wanna be part of the greatests of this world into this sport; you have to do what majority of people wouldn’t do.
But if you do this for the lifestyle only, don’t need to be anxious it’s just a hobby.

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[Allison]

No need to adjust

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