[Allison]

Hello mate agree with kuba 100%

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
Weight this am 56,9kg
So this is the starting point of my 8 weeks reverse (8 weeks is approximative)
I usually starts cutting around 12 weeks out.

Here my new diet

TRAINING DAY

2708 KCALS
F 69,98
C 304,98
P 199,39

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
35GR 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

MEAL 5
80GR CHICKEN BREAST (Cooked)
125GR 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
25GR CARBS
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

2511 KCALS
F 98,8
C 219,08
P 165,89

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
60GR 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

I start 7000 steps per day total
And stopped already any peds except my 2ui gh fasted

In 3/4 weeks we gonna do a full blood work check.

I start again trainin upper once a week and keep the twice glutes workout per week

Today full rest day and administrative work for the coming month

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 mate; first of all
Admitting we are weak and we got a problem is the number one answer.
First thing I notice ; you wrote 3 messages back to back into the forum which indicates you have made an obsession onto the process; which is not good.
I advise you first to be followed by a psy.

Then; you binge eat and u compensate afterwards; second mistake !
Instead of trying to understand the real cause of the problem; you create alternative “solution” (u think) which makes the problem worst.

Your anxiety and hate for yourself is making you stop loving the gym and lifting weights cause the mood isn’t there and the lift will not increase that way, certainly not.

Identify the cause of the first binge episode :
Hunger ? Lazyness? Bored? Hormonal (bloods are done?)
The cause is the problem’s solution.

My advice : just stop overthinking and trying to compensate.
If you like almond butter ? And binge on almond butter (example) make sure you got 20gr of it or whatever everyday into your diet !
You will be sure everyday will have your little pleasure moment and you will not be afraid to lack of this.

But psy first

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
Woke up a 4.50am and travelling all day
Doing now my video posing corrections for my clients cause work has started again
Gonna open the subscriptions for june tonight
As well as my posing schedule cause next show is directly the olympia in october
❤️

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 way to do this is not doing this
No heavy aggressive cut
You wanna preserve muscle; you need time and maintain energies level optimal during a cut
Slow is better than fast, it’s not a sprint it’s a marathon
And I honestly wouldn’t target a deadline such as 10 weeks which is very little and I wouldn’t target a weight goal

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]

Hey mate, most of the time btw 200/300kcals less than TD diet
But have a try it’s just estimation

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
Weight this am 56,6kg so 800gr lighter than yesterday morning
I kept my diet as i told u
Today glutes workout (very light and soft) cause my back is painful from posing and heels
Packing up and leaving for home tomorrow
Meal prep also
I stop compete until the O
I am tired; I have reached my light at the end of the tunnel; I need rest and reset.
Keeping the diet (reverse diet from tomorrow)
And all my routine OFC
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 agree with others
For people who got a fast metabolism as i do have; I am using a lot of fats per day.
It tend to slow down the digestion
But watch out digestion if it’s ok
Coco, avocado, almond buttet, nuts etc
Also make sure you don’t walk too much compared to what you eat
And don’t overthink or stress; as this is something that make me loose more than 1kg in 4 hours lol

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 prefer 3h for digestive purposes

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]

Log a bit late, running day a lot
I WON GUYS ⭕️
Fasted weight this am 57,4kg no poo
Rushed to go to the makeup fasted then planned to come back to the flat
But they moved my hair appt at 9am so been hair and tan then jump into my car for coming here to breakfast 80gr bread 3 eggs 1L
Then run to the show pee on myself, tan correction and went on stage
And i won…
Came back home for check-in and weight
56,2kg super flat but judges said that’s the look !!
So took check-in video and send to my coaches for a reference point for the O
So basically lost 1,2kg in 4h fasted with stress but i did not came harder cause i was too flat.
Lol
Could have been a disaster but lol was the look
Sorry for the late log
I think i will stop my season and prep for the O
Now
And finish like this.
I kept my diet post show and take back my 6L water for today slowly
Just want to keep digestion and shape stable
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]

It’s fine as long as digestion allows it.

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
Too much whey can cause issues
Too much proteins can also cause digestive issues.
Too much of a very very non diverse diet can cause divestive issues
It’s not only protein sources targetted but more the fact that a diet without variation can reduce your microbiote diversity, and so on, lead to having trouble to digest.
I would eat any proteins possible
Eggs, white eggs, fish if cheap, chicken, turkey, beef lean
Why not some cottage cheese (danone) which is super high in proteins
You got many options here

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
56,7kg this morning
1 day out
We keep the plan equal
No steps today or walk
Tomorrow on stage at 2pm
Wish me luck

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
It’s all related to the response of the client
Recovery, fatigue, muscles spams, performance, progresses at the gym, visual progresses etc
You got a baseline of volume : if the client answers great; keep same
If the shape starts to feel tired, recovery poor, would adapt the diet (if the time/goal allows it) and/or reduce volume.

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; we need a picture to identity the trouble
Cause it can be water
It can be fat
It can be bloat
Or it can be muscle distension
So show us what you mean / if you go one video also (share the link) touching skin/flexinf abs or whatever we will be more awared of the trouble.

Just need to see if this is over the muscle (fat/water), on the muscle (inflammation/distension/diastasis) or under the muscle (digestion/bloat)

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