[Allison]

Hello mate, agree with others, would put arms into leg days also as kerry said

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 check-in this morning, big weight drop btw Saturday and today, 700gr less.
We have changed nothing except switch the stairmaster for elliptical, and in just 1 session of elliptical instead of the kcals expensiture kiiiing which is stairmaster; dropping weight.
I can clearly see I had less inflammation in legs, better recovery and weights starts again to increase at the gym (today) and less fatigue.
So basically stairmaster was too taxative for me, that’s why I was stable in weight.
Now fatigue is reduced, and weight start dropping again!
So 59,8kg this morning; finally under the 60s symbolic digits.
Under 60kg I am conditioned enough and with very low body fat.
First stage of 2024; I was around 60kg, but judges told me I was too full and I had too much legs; they did not want me to become more shredded, but just more slim on the lower body and less hips.
Basically after this show we had dropped 4 more kgs in one week and went to Wasatch Warrior Pro in USA (56kg); and I did 4th place 🥹
They told me the look for bikini was awesome; just needed less legs, and I couldn’t come more conditionned than this for the bikini criterions to be respected.
So I know that now, as I have a lot less hips and legs due to the changes of workouts and the lack of big surplus in off (in order to stop progressing for the division), we could aim a 2025 stage weight btw 55kg and 56kg, just need to make sure I don’t come too shredded on the upper body.
As for now I don’t have any androgens in place, conditioning is easier to manage than with it imo.
So from now, guessing I have 3/4kg more to loose (just a guessing) in 6,5 weeks.
As I am able to drop weight and cut easily in 1 week; the time left is huge and I am clearly not on a rush.
I have posted on IG my front and back pose for this morning check-in.
Super happy of the shape, super happy of my recovery, my hair (lol big battle finally over) and still got my periods.
Just wanna add something; but it’s a game changer: when I feel a tad more tired: I put music on and I sing 😂 (I don’t sing good though) but the music and singing bring just so much heat into my heart and I feel so different doing this, it’s like if I did not have anything negative into my mind.
These last couple of days, my shape and the shape of my husband have changed a lot exactly at the same time; and we gonne compete at the same stage also, just him in men’s physique amator.
Super happy to live those amazing moments of cut and future stage with him ❤️
Today was glutes day: guys! As said before; weight or reps still increase!
Super super happy!
Now curently doing my 50min slow walk.
And at night now with my husband we decided to change the mood of our evenings, instead of watching netflix with a serie or movie; now we watch documentaries and podcasts regarding human body, food, and things like that.
It also has a huge impact on our mood and productivity I think, we are not just diverting ourselves; we are learning and together, and that’s make me super happy.
In the past I was tending getting a little introvert in cut, and my husband and I were not sharing that much qualitative time together; but now; it’s different.
We are getting closer of each other in this prep, and we litterally spend almost all day together (even if we don’t talk while working).
Anyway; waiting the feedback of my coach, but as weight had a nice drop, I guess nothing will change.
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]

Hello mate; as you are basically a first timer, you will progress anyway cause your lifestyle has changed from before october to now.

If you don’t have any problem of diet adherence, I will start if I were u with a small deficit to reach a lean condition.

That’s how I did when I started and I was getting muscle at same time.

It just valuable for first timers though

Maintenance is also a valuable approach but it can make you bored cause it takes longer imo / also so If you get bored , adherence to your diet can fluctuate.

So both options are valuable

But I would choose to get the leanest I can be

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, best is to do a reset of diet
As Hilly said, start back to the basics of the basics
Then after some weeks see how it goes
Basically after many preps I became intolerant to some basic BB foods and I had to remove and retry later on, usually it goes away when I start with a basic diet and then after some time I can re introduce the problematic food and then they are digested super well.
Microbiote take a huge kick in the face while in deficit so might take some time to be able to digest again some food sources

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, some use it for relaxing benefits to fall asleep faster the night before
I don’t and never will use it cause idk how I will wake up then 🤣

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 walk 50min on my treadmill at home
Then went to the gym to do my 30min elliptical
Then 2 posing lessons into my posing studio
And then I will be doing my list for the contest as I gonna start to pack the stuff and organize the luggages; yes I always do it veryyy in advance cause I know that last minute I gonna be too tired to think correctly !
And also I like to do it; it brings me peace of mind 😹
Tomorrow check-in for my coach again, he expects a weight drop, let’s give him what he asked for !!!
6,5 weeks 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]

Hello mate,
I would stay to maintenance, window of eating is not big enough to grow at that time.
I did not know you could keep peds while being in ramadan, but def if your religion allows it, keep it, don’t push them without pushing the food.
Litterally i would be in stand by during this period of time

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 again mate, for the yohimbine I let the other answer, but for clen, 20mcg is the perfect starting point,
However, I would always take clen fasted. Non td and td.

Only when the dose need to be built up, I would split in two different takes

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 do feel personnally that the seated abductor will work on the hip width a lot vs the standing abductor can focus better on the “upper” glutes portion.
The gluteator is good cause it combines a little bit of those two areas, so it is very complete.
I feel though would be very interesting to combine a hip bridge with bands around the knees with a soft opening of legs on your way to the top + as a second exercise doing cables kickbacks this way : lateral side kick in biset with 45 degrees side kick
The better for glutes dev is to work the glutes in all its angles and I do think here you have a nice panel of angles, I assure u do have some rdl also so it will be cery complete.

Now for your recovery of glutes, I would let at least 48h rest between workout, I basically been training almost only glutes for so many years (cause of division criterions in which I compete in) and every other day for glutes is something I did once but recovery is poor and I grew better glutes with less frequency, more rest, less volume.

For your legs joints troubles, try a deload first and see if it keeps getting negative after a week of rest, if it is still bad, yes you will have to change your split or rotation. Or maybe alternate upper with full body eod, or yes change for upper lower or push pull legs

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 no fasted walk
Decided to sleep longer though ahah
Then full day of online posing lessons
I got my feedback from my coach, he actually think we gonna stop the twice stairmaster per week as he wants less inflammation on legs and we gonna switch this for elliptical instead, same twice a week 30min.
The rest will stay unchanged, he noticed a drop in weight still, very slow but he do think we are in advance and that the weight can keep dropping without increasing cardio or decreasing food.
He also let the protocol this way
2ui gh fasted
40 + 20mcg of clen
He don’t wanna put androgenics in place and he actually had a chat with my husband (who is my trainer) and they both agree I don’t need any androgenics for this prep (for now, and they gonna see if it’s needed before the end)
This is making happy cause until now I always had them (even at very low dosage) in prep, and I am glad that this time it isn’t the case;
To be totally honest that’s something I don’t like to use much and the less I do the better I feel with myself, and ofc the more I preserve my health and femininity.
So totally pumped of this prep.
Next check-in gonna be tuesday fasted.
Now I just finished my fay so I am gonna do my 50min walk on the treadmill.
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]

Gobble?🤣* DRINK BELOW

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 am all year at 6L per day cause I do feel very thirsty during workout (3L) but that goes along with my daily salt consumption.
I assume you are a very salty person, so make sure to gobble below 6L and probably to reduce just a touch your daily salt intake if you take much.
Make sure this previous water routine has left you in a good spot, I would do bloods just to make sure your minerals and organs are in check, just to be sure everything is fine 🤌🏽

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, your rate of progress weekly seems fine to me. Digestion is good, rate of weight gain also, I would not change a thing

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 Lucas
That’s very individual but safer will be 2/3 warm up sets for first movements
But warming up too often to all movements just make junk volume for no reason cause you are already warm
What I tend to do when jumping from hipthrust to rdl for exemple is just some 10/12 “air rdl” with glutes flex/stretch, more like I want to be resetting the correct body weight into my feet with the correct rom to target the area I want the focus onto.
On all the super heavy’s I always add feeders
On isolations later into the workout I don’t do feeders or warms up or air movement

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 don’t see any problem going back to old cycle if you think it works for you !
The only reason you could be building muscle in deficit would be : being a first timer / starting again after a long gym break or going from a natty off to a cut not natty, into those conditions, you could be able to build some muscles, not significantly but a little.
I assume you are not into that 3 options, so you won’t.
Your job here is to get conditioned and limit the muscle loss by making sure you are keeping your gym performance the highest possible.
Now 20 weeks of cut seems quite long so please share with us your current check-in pictures for us to give you an objective feedback

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