[Allison]

Omega

D3k2

Cure coming

Creatine

And magnesium

Of the bundle 5 must have are unfortunately not on the tbjp usa website though, so I would recommenc any pharmaceutical supplements that do countain the same than the tbjp products.

Dosage as high as the tbjp one and source as qualitative as tbjp ones.

Great alternative is always to compare composition and buy from amazon

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[Allison]

Hello mate, you got some on the tbjp usa website but ofc not all of them
https://www.tb-jpusa.com

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[Allison]

Hello mate; I would change the movement order, micro load or keep the same weight and reps but work slower until eventually a progress occur, i would not hesitate also to take more rest btw sets or even try to add one rep with a rest pause

I don’t wanna change an exercise I am too stubborn

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[Allison]

Hello mate
Basically you cannot calculate this for real except from your diet and cardio
If you are very very consistent and weight does not move, then u got your maintenance kcals

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[Allison]

Hello mate

It’s very “person dependant”
I mean, we need more infos there.
There is theory and there is practice.
If your starting point is very fat / if your starting point already have low and poor diet and cardio etc etc
Just tell us a bit more what is your background NOW regarding to steps, cardio, workouts and diet.

To cut : we create a deficit with the diet and the cardio/steps
But for you to be in deficit we got to know what you are currently doing and if what you are doing is consistent and tracked first.

Hilly Michaela and Nath said it perfectly for the deficit start, but I do wonder what’s your current situation though

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[Allison]

Hello mate
3 am and 3 pm

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[Allison]

Hello everyone
This am 50min fasted walk on my treadmill
High day today and upper workout
Very tired today
Let’s see the check-in tomorrow morning
Xxx

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[Allison]

First of all I would not change anything to see how your body reacts. And then assess the shape.
If weight drops; I would increase the diet here and there and also reduce the steps on your rest days.
But first things first; test the same routine for one week and see how it goes before changing anything.

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[Allison]

I think you can be surprised how much a reduced output can delete some more fatigue and allow you to loose some more weight.
If you finish your cut for yourself and not a contest, i would reduce the output from now to 45min as Clare said and smg like 12k steps a day. And assess.
If you prep for a show; I would be a little more conservative with cardio though, as your rate weight loss is perfect
0,5kg per week is awesome so i wouldn’t touch a single thing

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[Allison]

Hello guys
Very big day today
Woke up early and started my weekly posing video corrections in the morning for the first half and finished just 40 minutes ago
Now I am at the gym doing my stairmaster 30min.
Then once back home I will finish my work the second half of the videos and then do my 50min walk.
Xxx

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[Allison]

BAM, a successful training day! Stretching and rolling in the morning & then directly before my session I have some core / transverse activation drills & some glute drills. But today, some new movements added in, a proper training session, meg made me feedback right away, and i’m glad to say I believe this session will stick!

We have reduced my sessions down to 3x per week now, and believe we have the right plan to move forward with.. Monday, Wednesday Friday.. (starting from next week with those days) they are mainly glute dominant, I will post them as I go this week, the first one is below.

Glute med kick back

3×12-15

Smith hip thrust

1×10-12

1×12-15

B-stance rdl

2×12-15

Single leg press

2×12-15

Abductor

3×12-20

Reverse pec dec –

2×12-15

Hello my dear Kerry; can you summarize what happened to you? Which injury is it ? Keep rocking the recovery ✨[/quote]

Hey you, yes 3 slight disc bulges on review from my mri, but just a lot of functional issues with this through my hips, and posture- in short it’s just been a big ball ache, and I think worse from a long season! But things seem to be taking steps forward now with a lot of effort and trials and error with recovery / rehab after the last few months ♥️ thankyou 🥹♥️[/quote]
You are doing great; shape is maintening super well; ❤️

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[Allison]

Hello mate
Take the anti inflammatory supps away from workout
As I train midday
I take them morning early and evening

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[Allison]

Hello mate; 8/9 L per day is way too much
We don’t want any blood dilution or sodium concentration trouble into your blood.
Basically you should drink btw 3 L and 5/6L
Over this amount you need to be careful cause it can impact a lot of parameters and your inner body balance

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[Allison]

Hello guys
Received my feedback for my check-in during the night.
We keep the protocol the same :
60mcg clen per day with an antihistaminic
Gh 2ui fasted per day
That’s all.
We changed the diet ; lower carbs and fat.
Here is my 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
100ML EGG WHITES (Raw)
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
50GR CREAM OF RICE Tbjp
35GR WHEY ISO Tbjp
8GR ALMOND BUTTER 100%
5GR MCT OIL
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)
100GR 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
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEIN : 120GR CAMEMBERT 5%
7GR FAT : 1GR OLIVE OIL

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
30GR CREAM OF RICE Tbjp
30GR WHEY ISO Tbjp
16GR ALMOND BUTTER 100%
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
5GR OLIVE OIL
3 BRAZIL NUTS
6000UI VITAMIN D3&K2 Tbjp

MEAL 3
80GR CHICKEN BREAST (Cooked)
100GR POTATOES (Raw)
100GR VEGGIES
10GR OLIVE OIL
5GR CREAPURE Tbjp
4caps UNWIND Tbjp
2caps OMEGA PHARMA PRO Tbjp
1cap DIGEST PHARMA PRO Tbjp

MEAL 4
200ML EGG WHITE / 30GR WHEY ISO Tbjp
30GR INSTANT OATS
12GR ALMOND BUTTER 100%
4caps OSTEO PRO Tbjp
1scoop JOIN-IN Tbjp
1scoop COLLAGEN Tbjp
5caps HEART CARE Tbjp

MEAL 5
100GR FISH (Cooked)
100GR VEGGIES
5GR OLIVE OIL
1cap MULTI “THE ONE” Tbjp
2caps OMEGA PHARMA PRO Tbjp
1GR PRIMROSE OIL Fwn

MEAL 6
30GR PROTEIN : 115GR CAMEMBERT 5%
10GR FAT : 9GR ALMOND BUTTER 100%

30’ BEFORE BED :
1GR VITAMIN C Tbjp
4caps VITAL SUPPORT Tbjp
4caps DREAM SLEEP Tbjp
400IU VITAMIN E Fwn
2caps CURE-COMING Tbjp

And we added some more time to my daily walk, from 40min slow walk we go to 50min slow walk 7/7days and we we keep my 2x30min stairmaster per week (Monday and Thursday).

Everything is rolling and shape does not have much weight fluctuations/ which is good for me as I usually tend to cut too fast and then my body eats itself alone.

Def feeling more tired today as I have started my new diet, which is not crazy low but I do feel energy lower.

Let’s see for the upcoming days.

Full day of online posing lessons today, and now currently doing my 50min walk at home on my treadmill.

Xx

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[Allison]

Enough food* then when your weight will reach a plateau/ then you can start a small deficit

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