[Allison]

Hello mate, first of all you need to diet down to get rid of the fat excess on your abs zone, so i would start a deficit
Then once lean enough: you shouldn’t bulk but soft reversing

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[Allison]

Hello guys it’s d day
57,7kg
I am at makeup and hair
And heading to backstage soon
Xxx

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[Allison]

Hello mate, i think it’s great, agree with clare
For your convenience you can meal prep bigger quantities of food they will last longer (4/5 days) instead of prepping the day before

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[Allison]

Hello guys
Finally this morning the weight been up yeaaaah
57,8kg after a diet yesterday of 3400kcals more or less.
We reached the look we wanted but we needed to def push the food in omg
Today normal diet idk the kcals and macros but it’s lower than yesterday for sure ! I think this is the diet of 5 days out
2300kcals
F 70
C 231
P 180
No cardio no walk no training
Just check-in every 2 meals with weight
6l water like usual
Salt same as usual
And wash my hair and tanning at 5pm first coat.
That’s all 🫠

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[Allison]

Here was the diet for today 😜

TRAINING DAY

3397 KCALS
F 112,04
C 362,25
P 203,17

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
60GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
25GR ALMOND BUTTER 100%
20GR CARBS FROM FRUIT
6000UI VITAMIN D3&K2 Tbjp
1scoop HYDRATION Tbjp

MEAL 3 : POST-WORKOUT
60GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
25GR ALMOND BUTTER 100%
20GR CARBS FROM FRUIT
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
80GR CHICKEN BREAST (Cooked)
200GR BASMATI RICE (Cooked)
15GR 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)
200GR RICE
15GR OLIVE OIL
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
20GR FATS
30GR CARBS

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

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[Allison]

Idk how Jordan hypes himself, but I am sure it’s basically, “come on, go go” two slaps on the legs and he goes 😂
That’s just constent NEED to push limits
I think it’s something you have in blood or not,
Hard to describe, but some of us just don’t need to hype themselves to do the job, it’s part of who they are

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[Allison]

Hello everyone
Today fasted check in in germany!!
56,7kg so again weight drop
We up the diet to :
3397 KCALS
F 112,04
C 362,25
P 203,17
No cardio no walk.
I went to the pro meeting so all good now.
And did a check in face to face with my coach also.
Then once home he wants another one, with weight.
No workout today ofc.
Tomorrow also.

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[Allison]

Hello guys, my coach updated my diet for today, as weight dropped to 56,9kg.
Here the new one for travel day;
No cardio no workout but workout day diet :

TRAINING DAY

2576 KCALS
F 83,1
C 257,22
P 186,55

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
15GR ALMOND BUTTER 100%
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
80GR CHICKEN BREAST (Cooked)
150GR 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 VEGGIES
150GR RICE
75GR AVOCADO
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEINS
15GR FATS

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

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[Allison]

Hello mate, potentially you been too hungry at the beginning of your deficit, for gym progression; when I know I start a deficit I am very conservative and slow into my progression with the weights on purpose; to spread the progression all along the prep.
The goal is to keep improving or maintain the lifts.
I prefer the curve to be ascendant in the prep average than up at the beginning and then huge down mid/last part

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[Allison]

yeah i understand that but how come ill do 8 reps one session next one im getting like 4-6

Hiya Joe, it could be for literally any and all of the reasons mentioned above. Recovery, diet, program, rep ranges, stress. All of these things could have an effect when it comes to progression period. It could literally be something as simple as you didn’t rest enough between sets. If you’ve been doing this for two weeks and have experienced this, I think you need to continue to be patient. Two weeks is no time at all my friend[/quote]

okay thanks maddy ill see how it goes and get my recovery on point and update yous

[/quote]

Lovely, let us know how you get on 👍🏼[/quote]

just finished my session managed to progress on everything and only overshot one set on lat pulldown and got 5 reps but apart from that ill learn and lower the weight but i think it was sleep because i havent been sleeping well but i got 7 hours then some before gym and it went well

[/quote]
Oh yes and don’t be afraid to lower the weight
If the first set this is too light; and you do 13/14
I
You adapt the weight no problem
It’s trial and error process
But sleep is def essential, particularly as you did not lowered much the weight

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[Allison]

Hello Luna,
If the pain is “small-ish” I would train still.
If you cannot walk properly, I would rest one day more.
I think training with intensity should drain you but you have to scale the “importance” of your disconfort in legs.
If it’s just small, I would possibly focus on adding a routine of massage and stretching at home far away from your leg workout, maybe it’s just you are a tad stiff.
With a routine like this you will feel less “legs crispy stiff” 😂

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[Allison]

Hello mate, agree with the guys
But I don’t like diuretics cause you can never control totally the look and effects
this is always a tad russian roulette
I personnally dont wanna use it at all and will not even if the coach said so

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[Allison]

Hello everyone
Big departure today
So the coach has decided to remove my cardio 30min slow walk for today as I gonna walk into the train station, also with experience he decided to make me do my training day diet for today as he said I will give a lot of energy into this travel day. And he / we, does not want a weight loss at all as bikini is NOT shredded and don’t get ANY striations.
To avoid me to rush this am he does not want check-in but just weight, and we gonna chevk this afternoon upon arrival.
Xxx

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[Allison]

Welcome into the team gorgeous ✨✨

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[Allison]

Agree with clare ✨

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