[Allison]

Hello mate,
It’s shape dependant
I mean, some people don’t need to change nothing to what they are actually doing
Some peeps will need more food without touching water and salt
And some people will need to change water and salt without touching the food
It will also depend if you are ready ready before entering peak week or in your case you use peak week to be ready, cause some people do that also.
My friends will give you more complete answers about the theorical part, but for the approach; it’s experience and shape look which gonna decide what to do or not imo

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello everyone
This am 30min fasted walk
Also been working on my weekly posing video corrections all morning and now for lunch going to the gym for my 30min elliptical
Then this afternoon i gonna work again on the corrections until tonight
Also middle afternoon i need to decide which heels i gonna wear for the stage next week so i gonna do a posing session with myself and try my 5 different pairs of shoes and decide.
It’s a very important decision as some may be more comfy, other more stable, other better looking for the silouhette and ankle, and some other just easier posing with the lower back comfy.
Received my feedback from my coach:
Reduce clenb to 40mcg (before 60mcg)
Keep cardio same.
Diet increase :

Here the new diet :

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
80GR 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
13GR 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
5GR 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
8GR 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

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 RICE
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
5GR OLIVE OIL
6000UI VITAMIN D3&K2 Tbjp

MEAL 3
80GR CHICKEN BREAST (Cooked)
150GR POTATOES (Raw)
100GR VEGGIES
8GR OLIVE OIL
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 4
150ML EGG WHITE
2 EGGS
50GR BREAD
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp

MEAL 5
100GR FISH (Cooked)
100GR VEGGIES
7GR OLIVE OIL
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

Tomorrow check-in again ❤️

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello Piotr
If you feel good then it’s good.
Coconut oil, dark choc, almond butter
All amazing pre workout

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello
ROMANIA MUSCLE FEST is super great for women’s bb

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello everyone
Today fasted check in 56,9kg
So 700gr less in the night
A tad too dry this morning so let’s see what the coach decide
Today 30min slow walk on my treadmill this morning.
Also registration day for my april posing video corrections subscribers
And full day today of online posing lessons.
✨✨❤️

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Alison what do your current workouts look like. Do you change them through prep or stay the same xx

Hello my gorgeous !!! 😍✨ hope you are great? I will re-share it here :

1/ GLUTES (tuesday)

Crab banded walk static + dynamic

REVERSE FROG 60kg

● 2x 12/15

● 1xBACKOFF

SMITH on knees banded glutes raise 90kg

● 2x 10/12

HIP THRUST 210kg

● 2x 10/12

● 1xBACKOFF

KICKBACK 45degrees + crossed 45kg

● 3x 10/10

2/ UPPER (friday)

-9 sets for back :

2 rowing movement 3 sets each

1 lats movement 3 sets

-6 sets for shoulders

1 press 3 sets (10kg max I am allowed to lift)

1 lateral raises 3 sets (4kg max I am allowed to lift)

-3 sets for triceps

Unilateral Cable tricep 3 sets

3/ GLUTES (saturday)

REVERSE FROG 65kg

● 1×12à15

● 1×10à12

● 1xBACKOFF

RDL 75kg

● 2×10à12

● 1xBACKOFF

HIP THRUST unilateral 65kg

● 1×12à15

● 1×10à12

● 1xBACKOFF

STEP UP uni hack squat 50kg

● 2×10à15

STIFF hack squat 95kg

● 2×10à12

● 1xBACKOFF[/quote]

Hello you 🫶 thankyou, I am I hope you are – looking INCREDIBLE as always!!

Thankyou – I Find it all so interesting how different we do things with regards to our physique needs! Xxx[/quote]
Thank u my dear 😍❤️ yes all fine, now prep is just cruising into the show and managing the look/softness.
Omg yes my husband (trainer) did have a lot of headache finding a programmation which let my legs size down meanwhile we change the projection of glutes 🥲 poor him 😂😂

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate, can u share us your protocol and diet please ?
Acne can come from many many things
Did you get a blood work done also
Before saying it’s the whey; we need the bigger picture here

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate, agree with Nathan here, i would focus on building for now

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

I always work in 8 to 15 rep personnally
Under this; it’s too much loads and I don’t feel I would progress and even worst: get hurt

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello guys,
Feedback of my coach, we keep equal ofc we recheck tomorrow.
30min fasted walk today
Some content for my heels sponsor has been recorded
Then food shopping again
Then glutes workout (session just posted in the previous message answering to kerry)
And now working on my registrations for the video posing corrections for april. ✨
Xoxo

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Alison what do your current workouts look like. Do you change them through prep or stay the same xx

Hello my gorgeous !!! 😍✨ hope you are great? I will re-share it here :

1/ GLUTES (tuesday)
Crab banded walk static + dynamic
REVERSE FROG 60kg
● 2x 12/15
● 1xBACKOFF
SMITH on knees banded glutes raise 90kg
● 2x 10/12
HIP THRUST 210kg
● 2x 10/12
● 1xBACKOFF
KICKBACK 45degrees + crossed 45kg
● 3x 10/10

2/ UPPER (friday)
-9 sets for back :
2 rowing movement 3 sets each
1 lats movement 3 sets
-6 sets for shoulders
1 press 3 sets (10kg max I am allowed to lift)
1 lateral raises 3 sets (4kg max I am allowed to lift)
-3 sets for triceps
Unilateral Cable tricep 3 sets

3/ GLUTES (saturday)

REVERSE FROG 65kg
● 1×12à15
● 1×10à12
● 1xBACKOFF
RDL 75kg
● 2×10à12
● 1xBACKOFF
HIP THRUST unilateral 65kg
● 1×12à15
● 1×10à12
● 1xBACKOFF
STEP UP uni hack squat 50kg
● 2×10à15
STIFF hack squat 95kg
● 2×10à12
● 1xBACKOFF

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Agree with Marc, also with Kuba
I would remove fats posr workout and use more carbs
And random weights does not mean nothing as Kuba said, you need to see it on a regular period of time
Only pre contest for bodybuilding we check the weight here and there
But in growth once a week once every two weeks it’s fine and then you see how much you gained
From last check-in to the most recent
Depending on the workout you had the day before your weight can fluctuate a lot

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

The suggestion of Nathan is amazing !!
Whey + almond butter instead of eggs is good no problems !
Also if you need anything, I use the app Fat secret where I choose my foods and make it fits my macros (my last meal is on macros)
So you can def play around from the Nathan base diet and then if you wanna change the meat or whatever you use the app Fat Secret to find a substitution
Meal 6 could be whey-almond milk no sugar-cottage cheese and almond butter (make a ninja creami ice cream hehe)
My meal 6 is 30g protein + 10g fats and that’s my must go every evening

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Or you could also choose a prep coach, so much easier to be guided by someone who knows the efficient way imo.
We do have a lot of great athletes tbjp who are also prep coaches and amazing ones

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition

[Allison]

Hello mate, I work from home and train at lunch time.
It’s great to cut the work day in two, and it’s when I have two meal in already and when I am not tired post work so a great in between

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

10% OFF with my code AT10 on
tb-jp.com/collections/clothing
tb-jp.com/collections/nutrition