[Allison]

Agree with others.
How much do you weight ?
Also make sure you have a decent routine for mobility and stretching fasted in the morning.

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[Allison]

Hello guys
Today we take the road for barcelona.
At 3pm we have the ferry from barcelona to Minorca.
Arrival in the new airbnb at 8pm, so obviously today rest day, and 7k steps will be done also.
Tomorrow check-in for my coach.
Xxx

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[Allison]

Don’t blame yourself too hard though/ we learn through trials and errors
Also hard to stop eating is normal; basically hormons of satiety and hunger are messed up after a deficit; so your body send you signal to keep eating to save your life; and because satiety is non existent; you don’t know that your unexisting limits were unexisting.
You don’t have any eating disorder though; just totally normal body reaction; and it will take up to 4/5 weeks to come back to normal for the hormonal part, in off/surplus; but now that you start a deficit again; you need to be even stronger now; cause your body will keep speaking to you and ask you more; so be brave.
Agree with hilly for the duration of taking back the previous shape.

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[Allison]

Hello everyone
Today glutes training and luggage and 7k steps
Tomorrow very early we leave for barcelona to take the ferry to minorca
Xxx

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[Allison]

Don’t touch proteins imo
And yes seeing the body changing in holiday was the risk of enjoying food in holidays
So depending on how much you have been consuming, it will take time or not
That’s why keeping the plan in holidays is a much nicer approach imo (with one or two free meal still) cause once back at your daily routine after holidays, you don’t feel bad into your skin and you don’t wonder much questions also; and also you don’t become impatient of seing the inverted curve to happen.
Impatience can lead to lack of motivation and giving up after.
So now be patient, stick to your routine, don’t touch proteins.
For people like us who can take 1/2kg of water in holidays, in one week you can have “almost the same shape” but if you or “us” we add 6/7/8 extra kg, it would take several weeks to come back

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[Allison]

Hello everyone
Beach day again today
Full rest
7k steps done
Also we have booked next week in Minorque
Cannot wait
Xxx

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[Allison]

Hello everyone

Beach day today

And tonight upper body workout

And corrections of all the video posing corrections this morning and later at night, will work until late to enjoy fully our day 😍

7k steps will be done also

Xxx

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[Allison]

Hello mate

Well it means you have fast metabolism as I do have, so I know the thing :

You can’t do a proper off season if you don’t track imo

Eating as much fats and carbs without tracking will not be accurate

But if you are AWARE of the unaccurate results, and you are ok with this; then do it.

What matter the most is always being agree with the results of the decision we take.

I wouldn’t be agree for myself of the unaccurate results, so I wouldn’t do this.

But if you are fine, do what you want.

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[Allison]

Hello mate, in all the destinations

For supps and powders : into the checked bags in freezing bags with name of what it is on each bag and you will be fine

Creatine included.

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[Allison]

Same for me
More aligned otherwise on the long run your joints will not like
The roll stuff on the lower part of calves for me, not on the achille tendon

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[Allison]

Bread cottage cheese avocado ✨

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[Allison]

For me imo all details matter
I gonna track into the app to got all the macros on point, all sources included and make sure the kcals is the same
Depends if you want to do things “correctly” and with consistency
Or if you wanna do things “good enough” imo

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[Allison]

Hello everyone
Today been a quite busy day in alicante
We have been visiting some agencies to see for renting/buying a house
Then took a coffee did a podcast with beyondthestage for 10min
Now we back home and we gonna train in titan gym and finish the steps
Xxx

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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]

I see your pics now

You still are super petite so you can add a lot of mass for sure for a comp

You have a beautiful physique and great shape

You can for sure hit 3 Lowe sessions a week they can have a mix of compounds and isolations in all sessions and you’ll have enough rest days / upper days to be able to recover from these. Start with a glute iso on all into 2-3 compound lifts glute focused ( hip thrusts, split squats ( no knee flexion )x glute focus leg press, single leg glute focused leg press, no knee flexion walking lunges, rdls ( just a few to go at ) into 2-3 more isolations and that’ll be a nice session for all 3 Lower days have 3 different variations to help keep progression each week building

Depending on your time you can do the rolling split I suggested. Or you could do the set day split I suggested of if needing 4 days you can do 1 upper 2 lowers (glute dom sessions ) and 1 upper and lower ( gouge dom ) – all depending on your recovery, what background you come from, work / study environment, ability to get into the gym per week 🙂 let us know any more questions [/quote]
Thankyou Meg!

I’m not in the best position to be paying for a coach right now especially if i have a huge amount of time and tissue to build before i decide to compete so I’m taking the reigns myself. So just going to enjoy growing and pulling back when needed 🙂

Would you still add a squat pattern in? Like a hip dom squat rather than pendulum or hack?

Also, how much back training compared to delts would be appropriate on my upper days? Both need to grow a lot but unsure on back.

Also, what would be a rough ROG in a gaining phase for a person like me?

Sorry for all the questions🫠[/quote]

Since How long do you do body building ?

If 1 year/2years you don’t need to gain a lot of weight during your surplus.

300-500gr per week maximum, and I am sure u will not need that much to see a recomposition occuring

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[Allison]

Hello mate

Clemb 20mcg for sure

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