[Allison]

Hello everyone !!
My husband did 3rd in his class, beyond proud!
My posing babe also won the overall amateur bikini and gonna compete today for her pro debut, i am excited!!
Today we slept longer, gonna do a little food shopping now and then our steps 7k and at 5pm we gonna watch the bikini pro show and the othet 2 divisions
Xxx

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[Allison]

If you do one rep more or 2 at the gym everyday, the total volume at the end of the week will be different, as per the one at the end of the year.
Sauces are the same.
If you wanna be exceptional; you need to track every single detail, reps and sauces 😂
If you can choose your diet, track sauces individually and weight them.
If you can’t choose your diet, don’t eat sauce unless the coach put it into the plan

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[Allison]

Thank you Allison! Would you run a refeed day after weight has dropped a lot over a couple of days? Photo is what my weight has done the last week or so..

Exactly i would runna refeed, more carbs on your meals of the day, keep assessing everyday
But imo you will need more than one day
Like hilly said 2/3, and dropping cardio

As a note… what is happening here to your body is a blessing
And if your body weight still drop fast after the refeed, it might be the refeed your new everyday diet.

At your body compo right now, we just want the visual to be a little more “peeled”, but we dont want any “huge” weight drop, there is not much left imo

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[Allison]

Hello everyone
Well arrived in portugal yesterday evening byt very late
Today I gonna have to be at estoril for 9 am to see my husband and then I gonna train and then back to estoril again to see the bikini amator
Xxx

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[Allison]

Hello mate, first of all congrats cause it looks pretty clean !!
For the refeed I would make sure to increase each meals carbs for a day and see how it looks the day after, and repeat if needed.
You could wake up lighter, or same or heavier.
I will make sure to increase fats a little to slow down digestion, cause 8lbs in 10 days is much at that level of the deficit and body compo.

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[Allison]

Hello mate, I don’t eat sauces since 10 years lol
But if I had to into my plan; I would have weighted them for sure, you don’t have no idea of what you do otherwise, mayo is super fat, ketchup is mainly carbs, don’t guess work

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[Allison]

Hello everyone, today it’s travel day.
Just woke up, breakfast and go to the airport.
Arriving at the bnb at 19h30, I do rent a car for the weekend as usual 🤩
Cannot wait to be there 😍
No work today. Just 7k steps

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[Allison]

Welcome mate !
Same for me I prefer more calm as I really do lift with intent, and the pain into the right muscle is much more intense though
Will give you an example, I used to lift 70kg for a kickback in 2023, but I was also lifting with my leg obviously and a tiny bit with the lower back, I was NOT swinging the form was correct but I was a tad too aggressive so other body part were helping a little.
Lowering the weight to 50kg and doing it with straight leg only now and lifting the weight ONLY with the gluteus is targetting more efficiently the part I really want to grow.
Both were working I will not lie, both gave me results, but one gave me result on glutes and all around also, the other gave me results on the glute only, which is the goal.
The more precise you want to be on your shape building the more precise you need to be on your lifting.
Same for shoulders laterals raises, bit too aggressive and you could make trapz works into the equation, so shoulders will grow, traps will grow also; but if your work has to be done on shoulders only and not trapz, aggressivity has to be tuned down to focus just on shoulders.
Imo aggressive lifting if technic is still ok can make you legit big; but if you want a well built shape without unproportional things, calm but not “too” calm is the best option.

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[Allison]

Hello everyone,
Last day in france for one month
Today it’s upper workout day
No work
Just little meal prep for the travel and 7k steps
Finalization of my luggage and ready to go tomorrow 🫡
Xxx

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[Allison]

Hello everyone,
Today very very long day of work on my posing online lessons.
I have added some clients in which cancelled me in the past so working to an extended hour.
Still rest day today
And tomorrow upper as friday it’s travel day to portugal
Xxx

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[Allison]

Hello mate, yes you are overthinking a little but I also understand what you mean.
Being aggressive isn’t the right thing to do if you wanna lift properly and grow.
Intensity + intent is the balance you need to reach.
Aggressive imo is just moving weight from A to B
I always prefer the calm approach, but it does not mandatory means getting weaker, as you lift with control and intent; they are “true” reps compared to a lack of control while being too aggressive.
To find the good in between you have to be satisfied of the calm and control lifting and build up the lifts from this.
Make sure you do some feeder sets before doing your working set, make sure your lift is clean and that you carry the weight with the right body part, and make sur your lift number 12 ie looks almost same the number 1.
This exact balance is smg hard to find and most of the time that’s the reason why a lot of people don’t progress at the gym, no matter if they keep their diet and do everything, the intensity + intent is the inner part of the sweet spot you need to find.
So build up slowly your weight from the calm yourself, and don’t get too aggressive if you know the form is bad.
For you to know it’s not the strongest who gonna have the most muscle growth though
It’s a question of muscle connexion, form, lift with intent, intensity and progressive overload

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[Allison]

I also prefered fasted for a long time as it helped me to activate digestion and waking up my body properly before breakfast, help to poo etc
And lately I prefered afternoon when I had cardio.
But with the huge amount of kcals I am eating now, I think going back to fasted one, for prepping my belly to received food that’s amazing
And i also like to have some steps in btw meals also when i eat a lot

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[Allison]

Fasted cardio leads to an increase in acute fat utilisation during the workout itself. However, most research suggests that the body compensates for this by reducing fat oxidation for the remainder of the day, so the jury is still out.

Having said that though, a lot of people prefer fasted cardio as they feel more comfortable doing it on an empty stomach and believe it to be more effective at fat burning.

This could be placebo, it could be because they have more energy in the morning. It could be because the feeling of being empty makes them think they’re burning more fat.

You could argue though, that fed cardio may result in better performance and calorie burn due to increased energy, less hormonal disruption that could impact how the body responds to stress, and reduced the risk of muscle loss.

These points could be especially important for women of reproductive age/perimenopausal, natural athletes and those doing high-intensity training.

At the end of the day though, the best time to do cardio is the one that fits into your daily routine and allows for long-term adherence. If fasted cardio works for you and you feel better doing it, then do it. If you perform better with food in your system, then do that.

So complete! Agree with Clare

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[Allison]

Hello everyone
Today so so hot, was around 40 degrees
I went to train glutes this midday, luckily we had the air conditionner into the gym
But still very very hard to train cause it was still very hot.
Finished my luggages today also, accountability, state declaration, some spontaneaous posing video corrections, my 7k steps daily, and 2h into the pool just to recharge my cold 😂
Coach has increased the diet to 2900kcal rest day and 3100kcals training day and lol belly is super full I seems to be like a bulldog 😂
Hope the food gonna come into the right places.
I have received my feedback from andré my brasilian doctor so he reviewed everything from my blood works and he is super satisfied.
He re arranged also my supplementation, he wants it a little more simplified.
He also analyzed the tbjp supps cause I needed to describe exactly the compo of each tbjp product I was taking, and he said the compo is super great which is amazing, and the dosage I was using were good.
He told me to keep vitamin d3 at 6000ui and vitamind b group even if labs show they are over the range.
Also as I take gh since quite a long time now, he wants me to take t4 as a support for my values to stays in range.
I have to admit that this is smg which scares me a lot cause I never took, but if he says I have to so I have to.
But my thyroid values were good, we just don’t want them to raise.
So after my season I will drop gh and also drop t4 and he will explain me what to do at that moment.
I will start t4 when I will get it.
He said good dose for me is 50mcg.
I am a pussy lol😂 but he knows, me not.
Otherwise health wise I am all good to go.
He also want an echography of control for the liver as bloods in range does not always mean perfect with echography; just a basic control.
Xxx

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[Allison]

Agree with hilly on that point

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