[Allison]

Hello lovely;

Well you got to options, and no matter your age you need to really choose what makes u happy.

You can def enjoy vacations without eating

And some people can’t enjoy if they don’t eat

So depending on the person you are, only you know how you can enjoy.

Now with that being said :

If bodybuilding is a true passion, you can stick to a diet plan, and allow you 1 or 2 free meal a week, like this you will be into a good spot when you return. Cause reality of body building is : food is a way to reach goals, and not a reward of a good behavior.

And not eating is not linked with not having fun or not enjoying or not spending time with family.

You are young yes, but if body building is a part of you; I do believe it shouldn’t make any difference with the way you enjoy holidays.

Family will eat a pizza and you probably gonna eat cream of rice cause this is a choice which makes you happy.

Now if it does not make you happy… it’s exactly where the question is.

I personnally feel so happy to have a diet plan and I never wonder if I have to be free on diet for holidays or not except if my coach obliged me to.

But I can’t blame people who need to cut their routine to feel happier, no matter their age.

Now with 35 year old, when I remember my 16yo holidays, I remember only the moments I spent with my people, jetski, attractions, beach, long walks, sunset on the sand, hours chats, but I can’t remember a single moment with food to be honest 😂 so I do think your connexions with people around you is what makes you say (later) that you enjoyed your life. And with 1/2 free meal a week you can still experience nice foods though.

I know this will potentially not be the opinion of the others but I feel you can have other perspective to see you can choose any direction you want.

My only fear with too much freedom in holidays is that once back home after you regret those moments, and get bored of the process, and give up on body building cause the visual will not please you; or get “the impression” of need to redo everything.

Hope I gave you the two sides of the story enough for you to take the decision which makes you happy and that you will NOT regret 😍

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
Today 7k steps
Diet has been increased so I will copy paste here

Upper workout today
Also one posing lesson into my studio this afternoon
And one podcast interview late at the evening

New diet :

TRAINING DAY

2824 KCALS
F 74,75
C 316,28
P 206,2

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
40GR 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

OU

MEAL 5
80GR CHICKEN BREAST (Cooked)
150GR 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
30GR CARBS
15GR FATS

OU

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

2513 KCALS
F 99,07
C 218,41
P 166,36

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 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

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]

It means reduced your physical stress and fatigue, and body has reacted pretty well to it !!
Increase in weight would have been a bad thing if you notice water retention.
But weight increase with more condition would mean more fullness and glycogen.
Weight same is a good thing
Weight drop is also a good thing
Metabolism has increased a little

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 7k steps
Rest day from the gym but full day of video posing corrections for my clients
Then bring back my husband from the airport
And i keep going rny corrections on videos
Xxx

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 know you mentioned self coaching but I would honestly invest in a posing coach. This will prove very useful for you to learn the correct cues and also understand the art of posing. Don’t leave anything to chance, especially if you want to present your physique to the fullest on stage

Fully agree with Marc.
Solid bases and technical bases with someone who really knows his stuff and the division but also HOW to work with someone with a different shape than himself.
Then you get fly with your own wings for the character in your posing, or videos for the inspo of the “flow”
But technical poses and how to transition, we can’t learn by video, only someone with deep experience curriculum can teach you that for yourself

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
Check in fasted today
56,9kg so 0gr more since the reverse started.
I will update u tomorrow when my coach will make my feedback
Full day of posing lessons
Tired but happy to be back at work
Xxx

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]

To be clear: I didn’t wave to another person who was in the middle of an exercise or had just performed it. This person was taking a break from a set and was just standing there on his phone. And I looked at this person, who had nothing to do anyway, and signaled to come over. I think the person was already about to come over anyway, because they themselves realized the situation was escalating.”

My english has its limits 😂
But I would shout even still, cause luckily he was not training and you either
But it could have been possible
Anyway; this is NOT a playground so i would tell them to get out

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 would have shout personnally cause if you wave on someone else lifting weights it could have been deadly dangerous for you or the person working out.
So I would have shout 100%
And tell them to get out.
People forget that into a gym there are weights and some people can kill or be killed if they mess on a lift.
It’s not a playground.
If there was no “push party” and waves on me, i would have take the girl by the hand and bring her into the ladies toilets, cause a man pushing a girl isn’t an equal fight.

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 take HYDRATION tbjp personnally in flavour pink lemonade i love it
I take everyday during workout and rest day during steps (i do them all in once)

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
Today glutes
And draining massage + 7k steps
Also food shopping
Washing hair
House cleaning
Tomorrow checkin for my coach and full day of posing lessons
Xx

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 glutes workout
And draining massage + cupping

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 osteo appointement
I finally feel free !!!
Was the hips un-aligned which had caused tight psoas, tight obliques and trouble of defection.
I feel so much better.
Imagine me since three weeks, impossible to vaccumized my belly, as soon as food been in, so since alicante post show (and i kept my diet lol so i don’t imagine if I ate a free meal what mess it could have been!!)
Poland stage was super hard for me cause i was quickly out of breath with my posing on front pose, it’s invisible on the picture cause luckily i have been practicing my vacuum fasted every single day, but also mid day with 50% of diet in, and also before bed with always full 6 meals in and 6L in, which allowed me to have endurance for the stage in case any trouble happens.
So we can’t see anything on my poses but i swear I was almost dying inside.
And since the dry needling i have been able to poo yes, and also to remove the pain into the obliques cause it was pinching me the abs everytime i was twisting onto the front pose… so dry needling has been effective but hips needed an adjustement.
Cause ? Over posing, during my check-ins everyday; until 3/4/5 check-ins a day, for 6/7 weeks of 3 back to back shows plus on top my own practice of routine and comparison rounds several times a day.
But not just random posing : random posing on one twisted side only ! As bikini front pose is just one side; the lack of twist from the other side has created the trouble on top of the increase of frequency + heels.
Now I feel so much better.
This afternoon nails appointment, they were a disaster, my esthetic center didn’t have any free spot before poland so i went on stage with two infiltrations of water in the nails 😂 so now I got two nails green/yellow 😂
Anyway 7k steps are done
Tomorrow glutes workout and draining massage
Xx

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]

Bad habits it’s the worst for us posing coaches, and they are created from self posing learning or watching videos
Cause your athlete fav has his own shape, which is not yours so doing his pose can harm you with your own structure
Some people can loose 4/5 years or more of their carreer because of bad poses and self posing teaching
And moving good on stage does not mean doing a good posing, a good posing is the posing that hide all your weaknesses and show only your strengths
Some people do amazing routines but technically it worths zero, cause they show all their flaws on a golden plate to the judges.
Posing is capable of making you loose when you could have won
That’s crazy technical

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, currently got 1 working set + 1 backoff set into majority of my prog
Back off set is lighter than the working set but not “light” considering the higher rep range and the different failure type
On my working set the failure is more mechanical and on my second set the failure is more on the muscle itself (my english is not super great for technical details so excuse me of it seems “too simple summarized”
I just feel with the backoff set I can go to the maximum fiber recruitment to reach the real failure after the first heavier set.
But both sets are not light still.
The weight seems as heavy as the first set on the second one, cause the right intensity been given to the first one

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]

We are super happy to hear this!
This forum is totally designed for this purpose; and if you need help we will be there on any topic you need.
Of that’s a sweet balance for you atm, just keep rocking it.
For your lean bulk, the advice that I will give you will be to take your time and don’t rush the process of you wanna keep a great body compo, small surplus until plateau or weight drop, and then slowly up kcals again, and so on.
250gr-300gr-500gr more of body weight per week is a great balance, do it slow

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