[Allison]

Hello mate, agress with the others
If peeled : bring up the food during 3/4 weeks post show then maintenance/reduce until you reach the desired look.
If not lean enough in april 12th, keep dieting down after april
If ready mid-way to your third contest, I would run some refeeds here and there/ or a certain amount of high days, and assess from there

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[Allison]

Hello everyone
Today fasted walk 30min on my treadmill
Also upper workout today
Administrative work this morning, collecting paiment and organize the next posing session corrections for february
A bit of rice and veggies meal prep too
And now chill as I am super tired
Xoxo

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[Allison]

Hello mate, problem here is that basically on the paper you just got one rest day
You are 100% into training for marathon and also 100% into FB training, but those 100% on both sides will potentially affect one side or another, if it makes sense.
If your recovery is good then keep it like this; make sure your kcals are sufficient for this routine as you told me u wanna grow
I am not agraid of the easy run day though but for of the hard run and long run day.
Potentially add one super high carb day the day before or the day of those intense runs to make sure you don’t self – sabotage your work at the gym
Cause your legs dont get much rest here

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[Allison]

Hello mate yes try white toasts, it digests good usually, but if you don’t, try another gluten source. And try the egg chicken change also

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[Allison]

Hello mate
From my experience I would keep a minimal cardio on rest days
So less steps on rest day than the other days
I always aim to get two rest days per week
I would go for 20/30min of walk on rest day only (fasted why not)
And the other days I would keep some steps in
But make the difference btw minimizing body fat gain and avoiding body fat gain; the second is not compatible with muscle growth and even if it’s less pleasing for the eye, you need it.
So I would lower the steps and cardio and see how the shape respond.
If you gain 500gr in a week well that’s fine; let is run this way
If you gain 3kg, so increase a bit of steps or reduce a bit of carbs
The goal in growth is to have a cardio vascular activity but not to have too much either.
You need rest to build a shape

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[Allison]

Hello mate
Agree with the guys above also
I would increase 200/300 kcals from carbs and see from there how weight is reacting

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[Allison]

Hello everyone
Today 30min fasted walk
Now stairmaster 30min at the gym but lol all stairmaster are busy 😭😂 so I am waiting
Tonight food shopping and also administrative work cause today is registration day for my new posing clients girls for the correction of posing on videos
Feedback of my coach from my yesterday check in : we keep things equal
Next check in sunday
Xoxo

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[Allison]

Hello mate, you diet please you and basically i have the same type of diet
I don’t see any problem here

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[Allison]

Hello mate, if you want to grow, you have to find a mentor imo
Pay online consultations to him, go to his seminars, see his youtube videos, listen his podcasts.

Kuba and Meg organized amazing seminar IN UK
Martin Winston also in UK
But you got amazing other opportunities to learn.
Read medical studies available online, I am not coach myself but I am someone curious so basically I do my researches myself, sometimes I use ChatGPT to have fast answers for hormonal balance for example.
All the reputed coaches here are the result of :
Experience, their own studies and curiosity, and the help of a mentor.
Unfortunately for the last points :
Communication and psychology : you have to care / you don’t need a seminar to care ; it’s smg within yourself : you need to have a language for each profile of athlete, basically you need to ve genuinely altruistic.
Improve reputation and credibily : it’s not your job to improve that : people who are happy of your results will speak of you in good words.
Respect is earned, not given. And respect comes with years of experience and results.

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[Allison]

Hello mate, basically, I would suggest you to stop training until you see a physio.
Sara ‘s answer is so complete that I wouldn’t have been able to say better than her !
Psoas/hips flexors/Illiacus were the things I wanted to speak about and also the mobility and stretching routine.
As a person suffering all the time from the lower back, you don’t have any other choice that the one of being follow once a week or once every two weeks by a physio, and next to it: add a routine of work as Sara said.

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[Allison]

Hello everyone
Today check in fasted
61,8kg so 400gr less than saturday
Visual areeeee good 🥹
Super happy of the pose, the look etc
As weight is dropping we will potentially don’t change anything, if you remember just clenb as been increased as we don’t wanna touch the food at all for a maximum of time, we don’t want to increase cardio to preserve from fatigue.
Then I worked all day on my posing lessons online,
And been to the post office to look for my two packages fitness world with my tbjp products from France (resaler tbjp and sponsor)
Now I am doing my meal prep, and then I gonna do my 30min of walk on my treadmill.
Xoxo

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[Allison]

Oh ok
So you are new to training.
1-4 years of training we can call you new.
So yes it make sense that you took muscle but not much fat and weight.
It’s just a body recomposition that you are currently experiencing.
When you go from a normal way of life to a diet and lifting way of life; the body fat percentage will probably decrease while you are getting more muscles and getting stronger.
It happened to me also, barely taking weight; eating totally decently but loosing fat and gaining muscle.
Now ; if you want to optimize your muscle growth ; I insist on OPTIMIZE; increase your food everytime your weight reach a plateau; take pics and videos of your shape each week or every two weeks, see if fat percentage is decent and : feed the beast, and here you will grow significantly.

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[Allison]

Welcome Roman, wish u speedy recovery

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[Allison]

Hello mate agree with the others
But also instead of changing the stance, you could do a reverse hack as the second exercise if the machine allows it

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[Allison]

Hello everyone
Today 30min fasted walk
Glutes workout also
Lifts are still increasing but I lost strength on the last exercise
It is the kickback 45 degrees + crossed kickbacks x 3 sets
I had to increase the weight this week so I tried 40kg and I was empty of energy
I had to do 12 reps each exercise each leg
But the last 4 reps were soooooo hard to pass.
I had to let 3/4 seconds of rest pause to be able to lift the last 4 of each exercise.
I have felt until the middle of my set that it could pass and then honestly was hard.
As i increased reps and weights on the three first exercises of my program of today, for this one I was dead.
So maybe next time I will go back to 35kg and pass the 17reps
Rather than try to stick to the 12/15 range with an heavier weight
Cause I don’t wanna break the tension like this
I had to do basically this :
40kg
12 + 12 right leg / 12 + 12 left leg
12 + 12 right leg / 12 + 12 left leg
12 + 12 right leg / 12 + 12 left leg
Or next week I will give myself more than 3min of rest after the hipthrust.
Will try to rest more btw the 3rd and 4th exercise and see if the 40kg for 12 are going to happen on shot (basically 24 per leg)
Then I went back home, and work a little on my content; as I told you I have started my posing ebook for npc bikini; but after reflecting it will be much better if I launch video tutorials rather than a pdf.
I did sell a ebook posing pdf few years ago, but now people are more about visual learning so I will start the recording of the tuto’s videos this week. Then I will have some montage to do, place them on my drive and control their accessibility (cannot do it on a phone so i will have to use my old computer… will take ages just to turn it on i guess) cause limiting the access is easy but then removing the download option of the files it’s only from a computer device.
So I will use what I have written for the ebook as my script for tuto videos.
I will also need to add subtitles, so I think I will do them in english and then will turn on subtitles in italian, french, spanish, portuguese, german, and other languages on request; like this when I will start my marketing around it, I will be able to reach more people.
Well that’s the big project of the week (month?) let’s see if I can respect the deadline of one week for the recording, one week for the montage and subtitles, and nothing in time for the advertising.
Xoxo

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