[Allison]

Hello guys
This morning 30min walk fasted
Then glutes workout
I thought I would be killed by my session but I am so freaking happy that with a tad of food more; I killed it and not the opposite 😂
Was incredible, I don’t like much training at the end of a cut; but what I like about being lean; is that the connexion with the muscle is just awesome. So great workout, great pump, great sensations, same weights but some reps more here and there and last exercise 5kg more for less rep.
Amazing.
This afternoon I had a shooting for myself, underwear and cusual/sport for some content.
Just came back from the shooting and now I gonna rest and shower or more shower then rest 😂
Tomorrow is check-in day, let’s see how the shape and weight looks like.
2,5 weeks out peeps
Xx

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[Allison]

Hello mate, just because output is lower on rest day
ie my rest days are just 70kcals less than my training day
Still need decent diet on rest day to recover properly

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[Allison]

Hello guys
Feedback of my coach
We increase the diet
Mainly fats increase and just a touch more carbs but nothing crazy in carbs; we don’t wanna put fire on gasoline!

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
2 LARGE EGGS
150ML EGG WHITES (Raw)
10GR 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
40GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
13GR ALMOND BUTTER 100%
6000UI VITAMIN D3&K2 Tbjp
1scoop HYDRATION Tbjp

MEAL 3 : POST-WORKOUT
50GR 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)
70GR BASMATI RICE (Cooked)
70GR VEGGIES
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
70GR RICE
5GR 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)
70GR 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
5GR 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
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

Cardio stays like this :
30min slow walk per day 7/7days
2x 30min elliptical per week
Protocol stays same also

Now currently doing my 30min elliptical
This am and this afternoon will be my weekly video posing corrections
And end of afternoon I got one posing class into my studio.

And tonight I will finish my video posing corrections and do my 30min slow walk also

Xx

Instagram : @allisontestu
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[Allison]

Thanks for all the inputs!

Mostly atm its me trying to make my girlfriend worry less! I was on when we started seeing eachother and she found out and I jumped of etc etc. Then I told her im gonne get on again and just be honest with her but ofc she still worries.

Well, reassure her !

But she will have to accept; cause you were doing this before she seen it.

So you doing your life and real love stays no matter what (if you stay respectful to her ofc)

Just make sure you don’t change temper or you countain temper swings while on gear/prep with her; cause she chose you for the person she seen at a certain time; so prevent her from seing a mean side due to peds.

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[Allison]

Hello mate; when cardio is super high, fatigue super high, and weight does not move no matter what the coach is doing, will it be decrease in diet, increase drastically output etc

Imo diet break is a good way to reduce fatigue and re start the fat loss.

Now to be totally objective on ourselves that’s super hard : is it really needed ? Or is your mind which desires it ?

What I noticed on myself with my coach choices : we never do diet breaks, just 1 refeed when needed.

But he def reduced cardio/step at one point of the prep, and it reduced fatigue and even with a 50% lower output daily and kcals unchanged, weight drop is much faster.

So fatigue would be the main parameter to take into account I think

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[Allison]

Hello
Today fasted check-in and as expected : weight dropped again.
56,9kg so officially my stage weight from wasatch warrior pro in 2024.
So 900gr less in 2 days but friday was the good look and so we outpassed the peak pount for bikini.
Now we entered the phase into which i loose too much weight for nothing and dry out for no reason.
So I guess my coach gonna reduce the walk and probably decrease clen now.
I think he gonna do that but let’s see his decision.
Refeed wouldn’t be smart at all as it will put more fire onto gasoline; the fact I am low in kcals is better to maintain weight and waist.
Now I am currently doing my slow walk 30min, been working early this am on my posing video corrections; and give posing lessons online all days. So I alternate posing corrections and posing lessons.
I think I will also book a massage cause I am stiff 😍
Yesterday I did 1h foam roll post shower and that’s sooooo excellent everytime pre and post glutes workout: real game changer for the glutes hams ties-in!!!
Let’s see the feedback of the master for today.
Xx

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[Allison]

Hello mate; I would go to see a doctor, as no mattet what you eat, you have bad digestion.
I think it’s mental stress or can be just that you eaten so poor that your microbiote is too poor to tolerate majority of foods.
So first of all doctor for health check up
Then potentially hypnosis or psy for mental side if health is good
And then I would make sure you don’t eat too strict; even if it’s a little bit of everything, you need strong bacteria variety to be able to function properly, they come with variate food choices. So removing everything has possibly helped you at the first instance, but in long run, you cannot live like this

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[Allison]

Hello mate, can walk a little btw meals, just a little active in standing position help digestion.
Don’t be over active; and wait a little bit after eating, chill

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[Allison]

Hello mate, well first of all; nothing oblige you to say it.
If you want to say it, say it.
If you don’t want, don’t say it.
That’s your intimacy, and no one is obliged to know.
If you choose to say it : don’t “justify”
Just say that this is a choice, and make sure they know you are followed by a doctor next to it; to reassure them.
But don’t find “excuses” for your take when you speak to them; your choice, so make sure you assume.
And tell them you do things correctly (I hope you do it correctly and don’t abuse).
But relatives care about you; so they will be potentially anxious for your health.

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[Allison]

Hello guys
Feedback of coach: we keep equal
But weight has dropped 300gr this night as I need to follow my weight closely from now on.
So I have sent a check in to my coach and i am waiting his feedback
Anyway tomorrow another check in.
Today I have taken pictures of tbjp new collection, as we do not have a lot of photographers available here and in less than one week
But i need to schedule a shooting asap
Then I have been working on some video posing corrections that I have received in advance.
This afternoon, glutes training and today was hard to maintain the weights but I maintained and increase some reps here and there.
Now doing my 30min walk and then I will take shower then foam roll massage on the glutes.
Tomorrow full day of posing lessons and also I will keep going on the video posing corrections to advance the work again for monday.
Xxx

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[Allison]

I would train either way. But if the illness become worst – then I rest ofc
I will bump up vitamins as Kuba said.
I don’t take medicines; I always take vita d3 and C and in 2 days there are nothing anymore with throat and nose.

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[Allison]

Hello mate; I don’t even think about it at all.
Like : some days I am super pumped to go to the gym and that’s not always mandatory that on that day I do a great session; versus- some days I am emotions empty and a tad tired and that day I have an incredible session!
So I have learnt to detach myself from “the feeling” cause it means nothing.
You just have to go there; do the job; do that 1/2% more and that’s all.
The mindset for this sport is just to go there like you go to your work. And train because u love how it makes you feel, at the gym or on the biggest picture.

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[Allison]

Hello mate
You will build muscle the same
But the digestion will not be the same
And your nutrients will not be the same
Basically / 2x per day it’s fine
Unless you don’t tolerate 2x a day.
For me it’s fine, 2x 35gr it’s fine.
Always better to choose real foods 3/4 meals on 5/6 meals total; for me whey pre and post workout.

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[Allison]

Hello guys
Check-in this am
57,8kg so 200gr more than tuesday
Which is good as we want to maintain now.
Food has been increased on rest day so i guess I am equal kcals TD and NTD now
Cardio has be lowered to 30min slow walk daily
I am still waiting the feedback of my coach which gonna probably be during the night
And also small modification on upper workouts- we lower the weights 50% with same number of reps… just small pumps here and there all in one day.
We are 3 weeks out.
Just received end of afternoon the package tbjp, which I am gonna shot tomorrow!
This afternoon upper workout, 30min slow walk, and face to face posing lessons into my studio.
That’s all for today 🫡

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[Allison]

Hello mate, always listen to your body.
Painful in the wrong way; don’t do it.
Pain is the sign the movement is not good for your actual state.
Will it be weights, form or anything.
Now being said; if what you do is painfree
Keep doing.
I grew great shoulders with lighter weights and high rep ranges all my career, it does not mean progresses are impossible or slower.
Focus on superb form and top control of the movement

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