[Allison]

Half*

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[Allison]

That was super useful – very grateful for all comments

Welcome mate keep us updated!
-75% water consumption before 5pm
The 25% remaining you can drink here and there not too close from bed time
– salt increase last meal
– stay on the pee throne before bed 👑 ahah
I stay 1 second to pee first round / I stay there 5 min and the second halt of peeee is coming like if I did not pee before 😂
Keep us updated

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[Allison]

Hello mate, a recomp would take much time imo, I would donit in several phases :

I would start at maintenance for now as you get back on your routine : td diet and ntd diet taking into account ntd diet will have less kcals
See and assess the shape.
Then :
If you know u are lean lean at 81kg I would aim for this weight approx in a second period of time, to be into a perf position to start the push.
1/ maintenance and get back to your routine
2/ deficit to get leaner

Create a deficit by adding steps and cardio in, stay at 2400kcals average i would put training days 2600kcals and low days 2100 smg for now and see how the shape is responding
But only in a second time

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[Allison]

Hello everyone
Today 40min fasted walk on my treadmill at home
Then stairmaster 30min at the gym and right back home 2 hours back to back posing lessons
Just finished my day now
Also received my tbjp package today yeaah
Feedback of my coach on my yesterday check-in : we keep everything the same, still no androgens in place for my biggest pleasure ofc
Next check-in this friday
Xoxo

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[Allison]

Hello mate, at the time when I was allowed to train biceps (100000 year ago)
One bicep curl variation, to failure, 4 sets
Easy 🫡

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[Allison]

Hello mate
500gr per week is mostly an universal average
But it’s person dependent and as Kuba said :
Visuals
Progesses at the gym
Matters also.
I def put more muscle on quicker when I have enough body fat (not super fatty ofc) (+ I was natty all my off seasons/growth seasons until 2020 – then after 2020 I just got 2ui gh; it’s important to tell u this cause I have build majority of my shape naturally, and best deal is to find a good body compo not too lean not too fat, in which you def look decent and your recovery and progresses still occurs)
but on another hand: I def feel more the muscle while staying into a leaner composition, as there is less “meat” all around, I can see a lot more focus on technical side of my training cause sensations are twice more perceptible leaner than when I am softer.
I have experienced both though.
The lean lean growth is very slow and you don’t add significant muscle amount, but body compo is preserved but recovery isn’t super great, hormones for woman ie are not balanced quickly, and periods are irregular.
That’s person dependent once again;
But I do prefer becoming a tad softer, sleeping perfectly, recovery perfect, no hunger, healthy look (particularly for woman) and hormons and periods in check quickly!
I always use belly, under glutes (for woman) and lower back to the asses if the fat gain is too quick.
Those are the zones which says a lot about if you went too far into the bulk or not.
If you want us to help u to assess your shape : feel free to share with us!

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[Allison]

Hello everyone
Did my check in this am for my coach
61kg so 600gr less than the previous Sunday
Shape posted on my IG feed today if you are curious and wanna have a look.
Not hungry, not tired, lift still increase but slower, recovery good, mindset incrrrredible
Well everything is rolling!
Recap of my actual protocol for the curious (here we are transparent!) :
– 2UI GH fasted everyday
– 40mcg clen fasted + 20mcg clen afternoon
That’s all ✨ still no androgens in place and honestly I am happy 😂 I hate that
Now I am waiting the feedback of my coach
Here the link to see my front and back pose :

https://www.instagram.com/p/DF3GSowsmny/?igsh=MW1iMjBvOHFodXRlNw==

Today full day of online posing lessons, and now I just finished work so I started my 40min of slow walk on the treadmill at home.

Tomorrow 2 hours of posing lessons into my posing studio at home, stairmaster 30min at the gym, and fasted 40min walk.

Life is good 😍
I will update you if the coach makes some changes but I don’t think so.
Xx

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[Allison]

Hello mate fully agree with the others
1/ carbs heavy pre-bed meal the day before
2/ make sure you hydrate yourself enough upon wake
3/ pre: MPS, performance fuel, honey, glutamin, creatine
4/ Intra: same than pre wo without honey
5/ make sure you consume a bit of salt also

Now for MPS tbjp and performance fuel tbjp, u have many websites which are resaler of the tbjp products / depending on your location but they send to all europe
You got some in norway and also in france

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[Allison]

With Gastritis the key is to avoid anything that may irritate the stomach lining eg. acidic, spicy, fatty, fried, high sugar and processed foods, as well as caffeinated drinks. You want to eat pretty bland, plain and low fat foods such as lean meats, fruits, vegetables, whole grains, low fat greek yoghurt and only use the purest whey Isolate if you want to use a protein powder. Also drink plenty of water throughout the day.

I had a client with gastritis who found supplementing with Glutamine, Deglycyrrhizinated licorice and Zinc Carnosine beneficial.

I think slippery elm could be good for the gut lining too.

Fully agree with Clare here – great post[/quote]

Thanks Peter very much! i have one question! if i cut out red meat,do i need to use more creatine dayli and to supplement iron?!

[/quote]

you really should not need to IMO but if you feel you do then just add in. I usually find people still get enough iron even without red meat.

Creatine I would be supplementing with daily anyway and there would be no need to increase [/quote]
I would also even add on top of what Hilly said, that people got enough iron without eating red meat, and same for people eating a lot of red meat, they can still get an iron deficiency.
If your levels of iron are in range, you are not “obliged” to add red meat imo.
My case : iron deficiency 80% of the time even eating fruits, veggies which contain iron and red meat.
So I take iron tbjp as my nutrition don’t bring enough iron for my needs and iron monthly loss.
Xx

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[Allison]

Hello everyone !
Today 40min fasted walk
Glutes workout after
Food shopping and meal prep.
Quite day today
Check-in tomorrow for my coach and also full day of work on my online posing lessons.
Xoxo

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[Allison]

Now for the push phase: as I did 4x a push phase in my first years, I like:
– weakness td
– td
– ntd
As I am always in muscle split cause my body parts grow at a very different rate
Weak muscle : very high diet
Other muscles : high diet
Rest : lower diet
I had significant progresses doing that (ofc not enhanced in push for me)

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[Allison]

Deciding when – based on recovery, body composition, and progress.

Determining the difference between TD and NTD – just subtract the average amount of calories that you normal burn on a training day and have that be the calorie difference on your off day

Don’t overthink it too much bud!

Thank you, what is your best way of determining how many calories you burn?[/quote]
Set a baseline diet and see if you take weight or loose weight
According to what the body decides to do on a same workout plan/cardio plan every week, you will know if you need to lower or increase the diet according to your goal.
There are some calculations you can find on the internet how to settle your baseline calories and macros but this is just “your supposed kcals total” , in reality it can be much different.
So calculate your base, assess and increase or decrease from this base.
Now regarding td and ntd I always have lower kcals on the ntd, cause my expenses are lower.
They have a difference atm of 350 kcals with my td, and I am in contest prep.
I will let this difference, unless recovery troubles occur, but for the moment… no problem so this way is the best way to get me conditionned.
But it proper to each person, I have been in the past with same kcals td and ntd and the shape did not liked it at all.
But I also had very very very low kcals with a “well known usa bikini coach” 1000kcals a day and same diet td and ntd and ofc shape was responding cause I was eating air and over doing cardio and rest days were actually to train calves and abs so no real rest day, oh and not fats 😑 (this technic is super bad)
But shape was responding, I was flat all the time, impossible to fill up the shape before stage but yes I was shredded.
I do prefer cycling diet and I do feel shape is always better with more food on training day.
But that’s works on me, and possibility not working on everyone.

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[Allison]

I would change inj to the morning
And watch out if you are not more stressed than usual, drinking more caffeine than usual, training later than usual, or using exciting powders/screens later than usual though.
Make sure you do this and see how it goes then

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[Allison]

Hello mate, I would have said maybe too heavy or bad angle/grip angle
This is a small muscle, so don’t get too hungry with the loads, efficient movement good tempo and keep tension all along your set, watchout the execution

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[Allison]

Hello mate
Fully agree with Clare here
Try lean meat and see how you react
Try to cut eggs if this is the only thing unchanged and see how your body respond to it.
You said no problem with chicken so switch for chicken or turkey
Process of elimination and see in which period you feel better, once it occurs keep the same things you are doing

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