[Allison]

Hello everyone
Today full day of work on posing lessons online
7000 steps done
Tomorrow i have osteo appointment and nails cause back and nails are a massacre 😂😂😂

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[Allison]

Hello mate; i do think it’s better to take a posing coach before seeing others videos
Cause they can do posing mistakes and u copy them, and they also don’t have your shape so they might pose well for them and maybe the pose will not do good on you
Invest in learning posing with a great posing coach
Eventually if you can; with huge olympian athletes like terrence ruffin imo

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[Allison]

Hello everyone
Today glutes workout, 7k steps and posing lesson into my studio and also watch the stream of alicante cause my husband was competing 😍 3rd in open class B men’s physique ✨
Xxx

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[Allison]

Hello mate i would go for cor iso banana salt post workout
And meal 6 pre bed

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[Allison]

Hello everyone
Today upper training and 7000steps
Posing lesson into my studio also
Xxx

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[Allison]

Been doing this for 10 years eating cold the day after the preparation of eggs and rice and never had a single problem

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[Allison]

No problem, even cold though… if your eggs has been properly cooked, then you are good to go

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[Allison]

You can drink a coffee
I personnally drink 4 large coffee before starting to exist and I am all good

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[Allison]

Hello mate
Vanilla all way
As I pref to variate the flavour of COR
As I always consume my whey with my cor…
Vanilla is a perfect neutral base for my cor flavours

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[Allison]

Agree with people saying main sleep has to be done at night though
I never nap, for exemple !
My main priority is to sleep longer at night rather than nap
As I am my own boss I can decide which time i work or train or do things
And that’s the reason why without any shame i can tell that I am not waking up early in the morning, cause I need long nights and no naps.
Napping kills me to be honest, when I nap for 20/30min I got headache and brain fog and I am underproductive after

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[Allison]

Hello everyone
Rest day today
I love my new diet🫠
Not hungry (would be a lack of respect though)
7000steps done
Been taking care of clothes washing machines
And did some administrative work
Xxx

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[Allison]

Should I train still? Feeling extremely lethargic and sleepy. Walking feels like effort.

I feel how you do when you play football or train legs and sit down then go to get back up and your legs are heavy and fatigued. That’s the best way I can explain it.

The past 10 days I think I’ve trained twice two upper body sessions.

Nkt sure to wait for this feeling to go or train through it while eating more

You seems not listening to me or anything i said.
Go to see a psy book an appointment tonight for tomorrow

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[Allison]

Hello mate agree with kuba 100%

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[Allison]

Hello guys
Weight this am 56,9kg
So this is the starting point of my 8 weeks reverse (8 weeks is approximative)
I usually starts cutting around 12 weeks out.

Here my new diet

TRAINING DAY

2708 KCALS
F 69,98
C 304,98
P 199,39

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
25GR 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
75GR BANANA
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp

MEAL 4
35GR PROTEINS
25GR CARBS
10GR FATS
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 5
80GR CHICKEN BREAST (Cooked)
125GR BASMATI RICE (Cooked)
70GR VEGGIES
11GR OLIVE OIL / 75GR AVOCAT
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

2511 KCALS
F 98,8
C 219,08
P 165,89

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
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
5GR CREAPURE Tbjp

MEAL 2
100GR FISH (Cooked)
100GR BASMATI RICE (Cooked)
70GR VEGGIES
3 BRAZIL NUTS
5GR OLIVE OIL
6000UI VITAMIN D3&K2 Tbjp

MEAL 3
80GR CHICKEN BREAST (Cooked)
200GR POTATOES (Raw)
100GR VEGGIES
7GR OLIVE OIL
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 4
3 EGGS
60GR BREAD
15GR CARBS FROM FRUIT
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp

MEAL 5
30GR PROTEINS
25GR CARBS
10GR FATS
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

I start 7000 steps per day total
And stopped already any peds except my 2ui gh fasted

In 3/4 weeks we gonna do a full blood work check.

I start again trainin upper once a week and keep the twice glutes workout per week

Today full rest day and administrative work for the coming month

Xx

Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu

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[Allison]

Hello mate; first of all
Admitting we are weak and we got a problem is the number one answer.
First thing I notice ; you wrote 3 messages back to back into the forum which indicates you have made an obsession onto the process; which is not good.
I advise you first to be followed by a psy.

Then; you binge eat and u compensate afterwards; second mistake !
Instead of trying to understand the real cause of the problem; you create alternative “solution” (u think) which makes the problem worst.

Your anxiety and hate for yourself is making you stop loving the gym and lifting weights cause the mood isn’t there and the lift will not increase that way, certainly not.

Identify the cause of the first binge episode :
Hunger ? Lazyness? Bored? Hormonal (bloods are done?)
The cause is the problem’s solution.

My advice : just stop overthinking and trying to compensate.
If you like almond butter ? And binge on almond butter (example) make sure you got 20gr of it or whatever everyday into your diet !
You will be sure everyday will have your little pleasure moment and you will not be afraid to lack of this.

But psy first

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Online Posing Lessons : www.calendly.com/allisontestu

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