[Allison]

Hello guys
New diet today
And we start again upper body just this week and next week then for peak week we will stop also
30min fasted walk today
Here the new diet

TRAINING DAY

2626 KCALS
F 70,64
C 296,70
P 186,40

FASTED:
15GR GLUTAMINE Tbjp
1GR VITAMIN C Tbjp
60MG IRON Tbjp
1cap SPIRULINE Fwn
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp

MEAL 1
100GR WHITE BREAD
3 LARGE 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
1GR PANTOTHENIC ACID
2caps NMN Tbjp
2caps SELENIUM

MEAL 2 : PRE-WORKOUT
75GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
18GR ALMOND BUTTER 100%
6000UI VITAMIN D3&K2 Tbjp
1scoop HYDRATION Tbjp

MEAL 3 : POST-WORKOUT
75GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
80GR CHICKEN BREAST (Cooked)
125GR BASMATI RICE (Cooked)
70GR VEGGIES
10GR OLIVE OIL
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 5
100GR LEAN FISH (Cooked)
125GR RICE
100GR VEGGIES
75GR AVOCADO
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
25GR CARBS
10GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
400IU VITAMIN E Fwn
2caps CURE-COMING Tbjp

REST DAY

2513 KCALS
F 112,78
C 208,88
P 154,90

FASTED:
15GR GLUTAMINE Tbjp
1GR VITAMIN C Tbjp
60MG IRON Tbjp
1cap SPIRULINE Fwn
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp

MEAL 1
60GR BREAD
3 EGGS
12GR 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
1GR PANTOTHENIC ACID
2caps NMN Tbjp
2caps SELENIUM
5GR CREAPURE Tbjp

MEAL 2
100GR FISH (Cooked)
150GR BASMATI RICE (Cooked)
70GR VEGGIES
3 BRAZIL NUTS
10GR OLIVE OIL
6000UI VITAMIN D3&K2 Tbjp

MEAL 3
80GR CHICKEN BREAST (Cooked)
200GR POTATOES (Raw)
100GR VEGGIES
12GR OLIVE OIL
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 4
3 EGGS
60GR BREAD
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp

MEAL 5
100GR FISH (Cooked)
100GR VEGGIES
12GR OLIVE OIL or 85GR AVOCADO
200GR POTATOES (Raw)
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
20GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
400IU VITAMIN E Fwn
2caps CURE-COMING Tbjp

So today upper body soft soft pump
Tomorrow glutes workout
Tomorrow i will share with you my new program for glutes
We switched some exercises and put new ones which gonna focus more on my upper gluteus
I will update here
Xxx

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[Allison]

Totally agree with the girls here

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[Allison]

Hello mate, often when you feel you look smaller that’s because you actually get softer, so visually not much body fat gains, but thicker skin and a bit of fat still.
Which is NORMAL.
Keep pushing, keep nailing the diet, keep the fb rotation, make sure you don’t get too fat too fast, track your weight and lifts at the gym and be patient.

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[Allison]

Hello everyone,
Today fasted check in
57,8kg so 500gr less
I don’t like the shape at all
Super flat like hell
Let’s see what my coach will say
Today full day of online posing lessons
This morning 30min slow walk
And also tonight podcast with Cory from usa
This morning food shopping also
Xxx

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[Allison]

Hello mate, rate of weight is slow and efficient, keep that like this.
It takes time, once u will reach the + 10kg show us the update and we will tell u if you need a slight step back or if you are still go to go

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[Allison]

Hello guys
Feedback of my coach yesterday evening, we keep my 5 days out diet
So this one :

TRAINING DAY

2316 KCALS
F 69,77
C 230,55
P 179,71

FASTED:
15GR GLUTAMINE Tbjp
1GR VITAMIN C Tbjp
60MG IRON Tbjp
1cap SPIRULINE Fwn
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp

MEAL 1
100GR WHITE BREAD
3 LARGE 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
1GR PANTOTHENIC ACID
2caps NMN Tbjp
2caps SELENIUM

MEAL 2 : PRE-WORKOUT
60GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
18GR ALMOND BUTTER 100%
6000UI VITAMIN D3&K2 Tbjp
1scoop HYDRATION Tbjp

MEAL 3 : POST-WORKOUT
60GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
80GR CHICKEN BREAST (Cooked)
100GR BASMATI RICE (Cooked)
70GR VEGGIES
10GR OLIVE OIL
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 5
100GR LEAN FISH (Cooked)
100GR RICE
100GR VEGGIES
11GR OLIVE OIL
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
10GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
400IU VITAMIN E Fwn
2caps CURE-COMING Tbjp

REST DAY

2367 KCALS
F 112,49
C 176,26
P 151,42

FASTED:
15GR GLUTAMINE Tbjp
1GR VITAMIN C Tbjp
60MG IRON Tbjp
1cap SPIRULINE Fwn
1cap PROBIOTICS Fwn
2caps CURE-COMING Tbjp
4caps VITAL SUPPORT Tbjp

MEAL 1
60GR BREAD
3 EGGS
12GR 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
1GR PANTOTHENIC ACID
2caps NMN Tbjp
2caps SELENIUM
5GR CREAPURE Tbjp

MEAL 2
100GR FISH (Cooked)
100GR BASMATI RICE (Cooked)
70GR VEGGIES
3 BRAZIL NUTS
10GR OLIVE OIL
6000UI VITAMIN D3&K2 Tbjp

MEAL 3
80GR CHICKEN BREAST (Cooked)
150GR POTATOES (Raw)
100GR VEGGIES
12GR OLIVE OIL
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 4
3 EGGS
60GR BREAD
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp

MEAL 5
100GR FISH (Cooked)
100GR VEGGIES
12GR OLIVE OIL or 85GR AVOCADO
150GR POTATOES (Raw)
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
20GR FATS

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
400IU VITAMIN E Fwn
2caps CURE-COMING Tbjp

30min slow walk everyday for digestion and cardio purposes
No more elliptical at all
And we check tomorrow morning
Yesterday full day of posing video corrections also i forgot to mention.
And today I am opening the booking for some online posing lessons for the next two weeks.
It’s almost fully booked in 3h
Today rest day so i did food shopping, meal prep, clothing washing machines, wash my hair (it takes 2h yes 🥲)
And tomorrow online posing lessons and a podcast at night with Cory
Xxx

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[Allison]

I would reduce caffeine amount and cut it earlier
And put away the phone 2h prior bed or any screens

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[Allison]

Agree with my friends ✨

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[Allison]

Mate, as long as you see progress, nothing to change imo
Make sure you eat enough
I would just make sure to have a slow ride on leg days, dont go full speed 😂 otherwise you may risk to be drained before legs
If one day recovery starts to be poor maybe bike less

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[Allison]

Hello everyone
Check in this am
58,3 so 300gr less than yesterday
Training glutes today
High diet still, we stop anavar
So basically protocol is just gh2ui now
3 weeks out !!!

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[Allison]

Hello mate, just take electrolytes with you
Hydration tbjp in case you oversweat
For the rest, no it will not affect your performance
You just need to check you keep mineral while working out
That’s all

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[Allison]

Hello mate, ask a doctor please

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[Allison]

But flat is a good sign, it means you lean down
I would alternate low days and refeed when needed and it will reach the point in some weeks/days (depending on visual)

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[Allison]

Hello mate agree with the others!
It’s fairly common on myself to drop tons of weight post refeed
Ofc the biggest you are the most you gonna drop
4 kg on you who is over 115kg is a nice drop.
Possibly a little too quick but flat is normal.
You seems to get a lot of muscle, so to be not flat you will need more refeed days than just one

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[Allison]

Hello everyone !
So as u seen : 2nd place finish for me yesterday evening.
Tyler the head judge said we nailed it.
Just wanna see me with a tad more upper glutes but not the outside part.
The upper part, under lower back.
We gonna try to deliver.
I have chosen another show in 3 weeks so.
Today travel day, no cardio, high day diet.
Did my check-in this am.
58,6kg but no shit this am, the look is already fuller and drier than yesterday and i kept my diet yesterday evening but my coach said the diet at 3400 kcals.
Also on d day i have eaten less salt than usual but kept my meals in and normal water in.
Also, we stop anavar now, so only 2ui gh will remains.
I am waiting his feedback; but it’s gonna be tonight as today he has some athletes on stage.
Xxx

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