[Allison]

Hello mate
If you come from a no meal plan, don’t need a cut
Just start with a proper diet with enough good and you will recomp itself for some weeks
Follow Clare advice

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[Allison]

Hello mate,
Practice your posing breathing while holding your poses a max of time everyday
Then my husband starts to sweat and soften when he uses the glaze/shine for the show
Don’t ask me why, every show he put the glaze it’s happening the same, and he puts olive oil in spray for cooking 😂 and no problem anymore since!

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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 ✨

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[Allison]

Never heard of it
Heard and saw that with GH you can get a tad taller, but nothing crazyyyyyy crazy

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[Allison]

Bonjour guys
This morning check-in for my coach
60,7kg fasted so 100gr more than last friday.
Had two high days between friday and this am so that’s probably the reason
I don’t have my feedback yet but as soon as I got it, I will tell you what my coach said.
Super happy of the look though !
I def think I am leaner too.
This am nails appointment much needed cause was a nightmare
Yesterday evening tried the heatless curls to see if it works on me (preparing my look for the stage in advance; I don’t wanna pay 150€ for a hairdresser who gonna burn my hair with a curling iron – it happened twice in USA; my hair post treatment were better than before with the iron and vitamin cocktail but they new baby hair were still fragile and weak + deficit kcal – they were a mess after the hairdressing !)
The result this morning was sensational; so happy.
Then I did my glutes workout; lifts are still increasing again. Last week was a tad harder but today everything is fine again.
I had a great sleep too the last few days; so def more energy at the gym.
Now I am currently doing my 40min walk on the treadmill as today I wanted to sleep a tad longer and needed to take shower, check-in, send check-in, breakfast before going to my nails appointment, so did not want to rush.
Super happy of how the prep is going so far; mindset; body; everything is aligned.
Xxx

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[Allison]

Hello mate
Agree
Don’t add nothing
Except an extra rest

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[Allison]

Hello mate
I would personnally run a muscle split here
I she don’t wanna add a rest day on friday
I would do
Monday glutes
Tuesday rest
Wednesday quads
Thrusday back biceps
Friday glutes hamstring
Saturday shoulders triceps
Sunday rest
I know frequency has an importance but I enjoyed so much this for many years and grew quite enough like this from 1 to 5 years

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[Allison]

Hello guys
Today 40min fasted walk on my treadmill at home
Then massage with my husband
Then shopping as we still need to find a suit for him for the wedding of my father.
Now off to stairmaster 30min at the gym.
And that’s all for today.
We have decided with my husband to spend one day per week fully together as this is something that we barely do so just chill tonight with him.
Tomorrow check in for my coach and nail appointment at 10am and then workout of glutes and 40min walk on my treadmill also
Xxx

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[Allison]

Hello mate

Well I am agree with Meg here

Growth season / off season (first things first) you will be a tad out of shape

Still look decent but abs are a nice dream, but as much as you are a man, you will store a tad of softness in belly and lower back

And for woman it’s the same, hips and glutes a little soft and sometimes belly too.

Seeing your abs would mean you are def lean. And so on too lean for a growth.

Us / pro bodybuilders, we always look decent in off but not much abs though

Soft abs when you stretch the skin yes 😂

Simple : slow reverse; increase kcals by 300 in average, see how the shape reacts, do checkins, take your weight, and when the weight is reaching a plateau, increase again

I would also make sure to reduce cardio and steps slowly too

And don’t binge in free meals or choose raw food/quality foods

And stick to your diet even in off

so i shouldnt be conserned abt how much but ofc not too fat, but i listen to john meadows take on a offseason and how to approach, so he said if u get into a lean bf% around 8 – 12% and then bulk ur way up to around 15 – 17% then mini cut back to the ideal state 8 – 12% and then repeat

[/quote]
It’s all visual; only your visual matters, you don’t need to calculate things
I don’t need numbers to see if I become too fat
You can show us your check in pictures we will give you an opinion.
Objective opinion; cause starting this sport will not help u to be objective

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[Allison]

Will also add that if you start “just now” following a diet and you are very new to this; you will probably don’t need any cheat/free meal. It’s gonna be pointless; but majority of coachs give still once a week for a “transitional mindset purposes” not too be too hard with new future athletes

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[Allison]

Hello mate,
Well.
Usually once a week is a great average in off season.

Eating clean foods, home made burgers i.e. or sushis or meat and carbs is always a good choice.
But occasionally you can eat something a little less clean as it is good also to just let the mind disconnect.

In off, you can switch to 2 free meals if you are wayyyy too high in kcals and still with a good body compo and you wanna add something with less food volume and more kcals. (In 9 years I never did that though but my husband yes; he is always in pain to add food and add body weight).

In cut : i don’t recommend to do Free Meals. They are a non sense for the goal you have in front of u.
Food is a solution used for a purpose; if adding a free meal does not have any physical purpose; no need.
Better to run high days/ refeed days with the food you already got into your diet to serve the purpose of the shape/fullness.
PLUS: no free meal ; no risk of “not being able to contain yourself”, and no risk of “creating a food focus mindset”.
Also; the effect of free/cheat meal on the digestion is super négative. + depending on the quantities or food choices you do; it will have repercussions on your shape.
So if 15 weeks of cut, no free meal.
A refeed if needed; if not; nothing.

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[Allison]

Hello mate, basically like any other categories
Build up the diet and be patient according to her feedback.
Now for the PEDS protocol, I will let the others answering as this is a subject I totally ignore.
But as this is the biggest category for woman, for sure the question if PEDS is part of the game.

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[Allison]

Neither are relevant . Are your lifts progressing?

Yeah my lifts progress well!
Almost no soreness at all. I understand from you that it doesn’t matter, and only lifts progression matters (with standard form ofc) ?
BTW if my lifts will stop progressing can I just post my logs/program here for you to asses ?
Thanks!

[/quote]
Hello mate, yes it’s not relevant.
But soreness (I did a lot of Hiit and Jumps in between my gym workouts) and I have reached a point to where everyday my legs were tired and stiff.
It does not really play on growth unless it affects your recovery and lifts progresses at the gym.
So main focus is legs recovery and lifts progress
If you found your balance this way, keep it this way until you reach a plateau into your workouts, then when/if that moment occurs, create a new subject here on the forum and we will help u

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[Allison]

I agree with all of th comments above. To add to this once you finish your cut, pop back in here with your picture updates / what food you are eating. We can then take a look at your food sources / set up and give you some direction on where to go with calories

Fully agree with Marc
You can request our help here regarding everything !
This forum is here to help you, and giving you a second eye and objective point of view

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[Allison]

Hello guys
Today 40min fasted walk on treadmill
Then full day of work on my online posing lessons
Then just chill as a sunday
With a tiny little bit of administrative work and that’s all
I have booked a couple massage for tomorrow midday
Xoxo

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