[Allison]

Hello everyone
Today 30min fasted slow walk
Then full day of posing video corrections
Feedback of my coach of yesterday check-in
We keep equal until tuesday and tuesday morning new check-in
Lugages are ready! Just meal prep to do and ready to go in 1,7 weeks
Xxx

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[Allison]

Hello mate
Imo not compatible
U will be 50% men’s 50% marathonian
But if it’s for fun go for it
But if u do want to succeed do one after the other
Imo
Marathon first as it’s endurance and the lightest/fittest you are the more you can handle
But mens’… you need to put on muscle seriously for years to be able to get the shape the judges want.
So bulding a men’s phy shape will take long time; and i don’t see men’s running as they got quite heavy so marathon after men’s will probably make you loose much muscle and you will probably handle less the distance with the muscles of men’s for your marathons.
So imo give your all into marathons now, and then stop it for men’s and try to find another running discipline; short distance sprinter is much more adapted for a men’s than endurance.
People don’t realize but men’s physique are huge now.
My husband was 105kg for 171cm
End of prep 86kg but no energy to stand awake most likely lol

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[Allison]

Hello mate i would increase the rep range imo
Or increase rep range and add dead stops each rep
Or switch for a cable work

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[Allison]

Hello guys
Yesterday’s feedback from my coach :
We keep equal and check again tomorrow
So check-in this am
After the rest day diet the weight increased of 500gr again.
57,9kg fasted this am, but digestion isn’t the best so evacuation is a tad hard after my rest day diet; much much fats :
2513 KCALS
F 112,78
C 208,88
P 154,90
But it is how it is ! And to maintain the look and the shape this is needed.
Today full day of posing lessons with a 4h break for the birthday of my nephew, but went out of social battery after 3h lol
Now doing my 30min walk and then one more posing lessons and I am done for today
Also cleaned a little the house in btw and did washing machines for clothes as i need to pack up again my lugage for spain.
Xx

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[Allison]

Brilliant, thanks for all the help everyone! Definitely sounds like trained bikini, with a pure legs focus next off season to balance out.

My advice next growth is to focus on separating the workouts of quads, hams and glutes.

As she needs more glutes density basically i would add twice glutes workout per week (without knee flexion)

To be able to get one quad session

And one hams session

For a lady who need to rebalance a shape, separation of the muscles group is the way!

Otherwide if u just train more legs as a whole, she will grow from everywhere more or less at same rate but she will not get bigger glutes compared to her legs, she will get the same unbalance but she will bit just bigger with the same unbalance

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[Allison]

Hello mate;

I don’t eat out, I bring my tupps 7/7days all the year.

If I got an occasion as birthday/wedding or whatever; I place it as my weekly free meal.

But if there is any other meal, I take my tupp.

That’s imo what every pro athlete would wanna succeed into BB should do. Cause all the little variable done 100% compared to others, will pay off one day.

Now you are not a professional athlete so your question is 100% legitimate.

The best way to do it is the way that allow you to be consistent on several years, decades.

Either option is good to do : track macros with an app and choose good quality of food; not macros for pizza imo.

But take the smart choices if it’s not your free meal.

That’s a good option for someone who just wanna optimize everything.

Or do like me; take your tupps ; lile this you control the cooking and the oiling, cause that’s something the restaurant will never describe you perfectly, do they add sugar onto their meat to make it sweet? Do they add butter on veggies even if you said you wanted steamed veggies ?

We cannot trust restaurants unfortunately; so the tracking will never be as good as yours.

But defo the best way to do it is the one that keeps your longevity; if my way is too hard for you and will lead you to binge one day; so option 2 is yours.

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[Allison]

Hello mate
Do both imo

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[Allison]

Hello mate ; yuppp you can start
Go slow take your time into reverse

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[Allison]

Hello everyone
Check in this am
57,4kg so 400gr less than 2 days ago even with the bump up on kcals
I was right to speak with my coach telling him i did not felt the shape getting good
I was not that light (stage weight) but the shape was dying lind of
So he increased the carbs and now i drop weight and the two lines on my upper gluteus (which is my personal sign when glutes are getting over flat and non return point) they disappeared.
Due to my very high metabolism once stage ready, i can’t litterally stay over flat too long, no matter the total kcals and macros i consume; my body does not make any difference at 1400 kcals or 2300kcals, if it does not have enough fuel for the moment it is in, i loose muscle.
Right move done so, and my coach told me; honestly he couldn’t explain.
Basically with me some stuff are unpredictable once I am stage ready, and any other coach would have told me : no, you are just asking for food so do your diet and sh*t up
But mine knows me and knows food is not something I pay attention to.
So when I told him “got a weird feeling of shape is eating itself alone idk why at 2300kcals”
He increased straight away the carbs and now yes shape is fuller and back to normal but lighter 400gr also for a same condition.
My only focus is always being the best I can, so he was patient enough to understand he had to listen my weird feeling of “now it’s the time to be careful cause my body tells me I will loose muscle from now on”.
That being said; love the checkin of today that I posted on IG
ALSO 2 posing lessons today
My 30min slow walk and my appointment of laser.
Also meal prep as tomorrow in between some posing lessons we gonna spend 3/4h to my step sister house for the birthday of my nephew.
So i have arranged my posing lessons before and after later at night.
I am waiting the feedback of my coach.
2 weeks out !!
Xx

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[Allison]

Agree with the others

But on top of this I would add that if this is your stress / work that cause water retention; i would focus on supps which can play on mindset/mood

I took Safran for the first time into my athlete career; and when I say it’s good; it’s THAT GOOD.
From a supposed stressful/bad situation when usually I become anxious/exhausted mentally and then physically and it could affect my shape; i went to take Safran one cap morning one cap evening and I swear; nothing affected my mood negatively; and then the shape followed.
Safran is a fantastic anti depressor natural and you found positive into everything even if the situation was supposed to stress u at the first instance.
I would make sure to get some ashwaganda with me, Safran, and also dandelion on top of what the other said, and even vitamin C.

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[Allison]

Rest & hydration is key. Increasing immune supporting supps is always a nice addition.

Vitamin C

Vitamin D

Zinc

B vitamins

Glutathione

But don not out the body under anymore stress when it’s trying to recover

Agree with Nathan fully here
Rest hydration
And the exact supps he said

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[Allison]

Agree with the guys above, would have said exact same as kuba
But I don’t know if the health stack of supp needs is similar to the health stack of tbjp
But using myself the exact health stack tbjp for years and bloods always went perfect
So i do recommend them

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[Allison]

Agree with the others

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[Allison]

Hello guys
Today 30min fasted walk
Glutes day today

Here my new workout :

2/ GLUTES
Warm up
ROTATION HIP ABDUCTION 16kg
● 3x 10
REVERSE FROG 65kg
● 1x 15
● 1xBACKOFF(-30%)x15à20REPS 50kg 21
RDL
● 2×10à12 75kg 12 12
● 1xBACKOFF(-30%)x15à20REPS 55kg 18
HIP THRUST unilateral 70kg
● 1x 10
● 1xBACKOFF(-30%)x15à20REPS 65kg 16
STIFF 95
● 2x 12 12

Amazing; We will focus on that upper glutes the max we can and as I am eating very very high; we put the food into good use!
Lets see if we can fill up enough in two weeks

We aim for the same look or just 1% better if possible.

One posing lesson today into my studio also.
Tomorrow is rest day and I got three posing lessons and one appointment laser and also my check-in for my coach
Xxx

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[Allison]

Hello mate; same as the others
1 cap per 50gr carbs
I use it breakfast and pre workout

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