[Allison]

Hello everyone
Check in this am 57,1kg lol
Just 100gr more with all that food in
I guess we will have to push push more
Line up is out for fibo we are 4 days out my peeps!!
Let’s start !!
Classifications seems to be decided in advance but let’s try to break the suppositions.
Currently doing my 30min walk
Then I have a posing lesson into my studio and then i gonna workout glutes
We lower the volume so 1 set per exercise for my last workout before the contest.
Gonna be quite quick but i have to maintain the intensity.
Waiting my diet feedback to see what my meals for tomorrow will be.
Just need to pack up my food then and tomorrow morning we are good to go.
Xxx

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[Allison]

Everyone will be different here. I don’t think anyone will track there sodium from food sources just the added sodium intake.

I have some clients use 1g per meal and intra some 2g

In prep myself I used 3g per meal and intra so 21g daily.

I sometimes split this with lo salt too

Just start with 1g per meal and intra and keep it consistent bud

Good to know I am not the only one being a salty person 😂

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[Allison]

And by 20/25 reps i don’t say this is what you need to do for your workout, but just curious about the way you trained since you first put a feet into a gym ?

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[Allison]

Agree with others… could be the form which is deteriorated after 4/6 reps cause you are not used to work this way
Or just maybe too little rest brw sets
Can litterally be anything
But I am sure that’s because the technic is not reviewed to be able to lift proper reps after 4/6
Did you ever tried once a workout with 20/25 reps to see if your form stay impeccable all the way ?

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[Allison]

Hello mate, i would always take multi after a meal
Try this and tell us

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[Allison]

When u start to incline and increase spead it’s not a neat anymore

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[Allison]

Hello mate, steps are steps and they are actually very chill, so i would say slow walk and no incline

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[Allison]

And also full day of correction of posing videos *

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[Allison]

Hello everyone
Today check in
57kg rounded
It’s still too dry and low and flat, we aim a look around 57,7kg
The weight doest increase much for that much fats and kcals
Td 2316 kcals F70 C231 P180
Ntd 2220 kcals F110 C146 P149
I wait the feedback of my coach
Today 30min fasted walk
No workout, and one posing lesson into my studio.
Nails appointment this morning
Massage tonight
Washing my hair now
And then meal prep to pack things up tomorrow for travel on wednesday.
Xxx

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[Allison]

Agree with the others

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[Allison]

Hello mate, I don’t weight my salt at all
It’s just by taste but I know I am around 12gr daily
I salt my meals a tons; but it is like this even before I was a Bodybuilder…
When I first measured it for curiosity I was chocked.
But also I have been monitoring blood pressure, bloods work for sodium and organs and everything is in range, even if I don’t sweat at all.
I don’t say this is good to do, but I say that some of us don’t get any problem with getting a bit more sodium than others.

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[Allison]

So you train 8-12 since two weeks, and if I remember good it was your question : “is it good for hypertrophy if I do 4/5 reps, right ?”
Well you got your answer.
4/5 reps allowed you too much to move the weights but you potentially were not building enough muscle tissue to lift heavy for 8/12 reps.
Now that you got the pattern 8/12 reps; you struggle more; of course, cause it does not ask u much strength but intensity with the specific and required muscle u wanna work. Which is way different.

Tell me if I make a mistake but I think for a long time you have trained very very low reps

I suggest you got a deload first. Then find a weight in which you feel ok for 6 reps and in trouble with the last two reps and start again from here

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[Allison]

Hello everyone
Today check in : 56,8kg so drop of 300gr
But few days ago my coach reduced clenb and increased a lot the fats but that’s def not enough though
We stop the clenb totally, and we stop the elliptical and he re-increased the diet with more fats
Here how it is right now :
TRAINING DAY

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 VEGGIES
100GR RICE
75GR AVOCADO
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

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
10GR OLIVE OIL or 70GR AVOCADO
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

He keeps the 30min slow walk in as he knows that for the travel on wednesday and the other days, i gonna walk total 30min per day moving here and there so he prefers to keep steps in to have a more trackable shape once in germany.

Also he decided that I will not workout once there, so basically i can lighter my luggage and not take my workout stuff with me anymore.

I have finalized my suitcase a tad now, full day of work on my online posing lessons, and now doing my 30min slow walk.

The shape was really too shredded today and flat, so time to rest and eat.

Tomorrow check-in again; now it’s check-in everyday though.
Also I have started my meal prep today to see what i need to get done on tuesday evening.
Tomorrow morning nail appointment, then one presential posing lesson into my studio.
No elliptical basically.
Xoxo

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[Allison]

Hello mate; def worth it.
In sure tbjp is very complete imo
I use it in off; growth, or prep after a minimum of 50gr carbs per meal.
Been also oberving my husband not using it; VS I gave some caps to him
And the shape difference is huge
He was eating tons of carbs for his refeeds and since he started the insure ; it seems like he did assimilated everything better and shape stopped to be blurred
Idk if my english is good but you got my point

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[Allison]

Hello everyone
Check in this morning 57,1kg
So 700gr less in the night
Woke up at 7am (the adaptation i have made is working well, poo this morning 30min after wake)
Tomorrow i gonna try to wake up around 5am (tan on d day gonna be at 6am) and wished I could poo before leaving home)
And my poo is very diva-ish 😂 so need preparation lol
Also I wanna add that for a bikini athlete (which is the less muscular division for female) we do have a lot on things to keep in check for us to get the tiniest waist possible on stage.
The waist is making a huge difference on a small amount of muscle than on a bigger frame; we do want the waist to be a little “inside-ish” like a 10% vacuum.
It also contributes to how the other muscles will stand out; that’s why I do pay attention to my poo timing before leaving home on d day.
It’s also a question of comfort on stage; you don’t wanna be out of breath for suckin in your waist too much which can take away from u a lot of stage presence though.
Done my 30min fasted walk also; feeling very flat; despite the increase of diet the last time.
And the fact weight is dropping again is the sign we might have to reduce maybe protocol or walk.
But walk for me is super important to keep a digestion optimal. So let’s see what the coach will say.
Now I am going to train glutes; and after I got a draining massage the afternoon (1h drive to go and 1h to come back) for a 2h massage so it will take a huge part of my afternoon.
Also been working this morning on my posing video corrections as I received some early this am.
Xxx

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