[Clare]

Weight first thing was 56.2kg again, so the same as yesterday following Legs. I expect another drop tomorrow after a rest today.

45 minutes cardio this morning and I’m feeling the drop in food today as hunger has kicked in big time! So it’s a case of keeping busy, drinking plenty of hot beverages and keeping the volume of my meals up with green veg. I don’t tend to crave much on prep as I’m able to mentally shut off, it’s more the lack of energy that’s the tough part, but in a psychotic kinda way, these are the challenges I thrive off and will be the difference between showing up in condition and not.. and that won’t be happening.

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[Clare]

Clare Barks wrote:

Looking fabulous Meg! Have you any shows in mind for your Figure debut or just waiting out until you feel ready?
____________________________

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Thank you that means so much coming from you. We have wings of strength in mind but only if I feel and look good enough for the stage. What are your plans this year?

Ah cool. You’ve made some great improvements. I’m 6 weeks out of Alicante!

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Meg Sylvester Transition to Figure

[Clare]

Legs this morning.. Strength still feels good. Managed to grab a spot to be on hand for the Hack and hit a Pb. Pity I generally train alone as even just knowing you have a training partner there can often psychologically help push out extra reps or weight.
Anyhow, good session all round, so happy.

Legs 3

DB lying hamstring curl – 2 sets of 8-10
Hack squat – 2 sets of 8-10
Paused Leg Press – 1 set of 8-10, 1 set of 20
Leg extension – 1 set of 8-10
Single leg standing ham curl – 2 sets of 8-10
Single leg hyper – 1 set of bodyweight
Adductor –1 quad drop, 15 on the first
Leg raises for abs – 2 bodyweight sets
Toe press – 3 sets of 10-12, 1 min rest in between, last set into a stretch

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[Clare]

Looking fabulous Meg! Have you any shows in mind for your Figure debut or just waiting out until you feel ready?

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[Clare]

Not an ideal choice of intra workout carbs in my opinion. You don’t want any fat slowing down digestion. HBCD would be a far superior option to try.

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[Clare]

Today’s check in pics..

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[Clare]

So bodyweight this morning was 56.2kg, so I’m down 1kg this week. Checked in with Jordan and we’ve increased cardio to 45 mins pre meal 1 on rest days and made some diet changes below. Time to shift the rest of this fat and bring that condition.. 6 weeks!

Training Day Meals

Meal 1 – 2 whole eggs, 9 egg whites
Pre gym meal 60mins pre: 35g ISO whey, 50g ground rice, 8c from berries
Intra shake start 20mins pre training – 1.5litre of water, 30g MPS Max, 5g creatine, 20g Sustain
Pwo 45 mins after – 200g chicken breast, jasmine 40g rice, 40g cheerios, 2 rice cakes, 20g jam
Meal – 200g chicken breast, 20g almond butter (LEG DAY: 200g chicken breast, 40g jasmine rice)
Meal – 200g 5% fat beef
Meal – 200g chicken breast, 65g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 20g almond butter

Rest Day Meals

Meal 1 – 2 whole eggs, 7 egg whites
Meal 2 – 25g ISO whey, 200g fat free Greek yoghurt, 20g almond butter
Meal 3 – 200g chicken breast, 65g avocado
Meal 4 – 200g 5% fat beef
Meal 5 – 200g chicken breast, 20g cashew nuts
Meal 6 – 25g ISO whey, 200g fat free Greek yoghurt 

*All are uncooked weights and green veg is added to some meals. Pink salt on all meals.

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[Clare]

Enjoy your rest and downtime Jordan.. Very well deserved! 🙂

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[Clare]

Rest day today.. Cardio, Client work and a Massage 🙂

I’ve been having problems retracting my left shoulder during posing practice recently. It almost felt ‘Stuck’, so I went along to see my good friend Harry Harris at Primitive Gym today and had some soft tissue work done on my left trap/rhomboid and around the scapula, which helped to free everything up and enable me to hit a back pose a lot easier. He also worked a little on my lats which helped to open them up too. Made a big difference and something I want to keep on top of leading up to my show.

Talking of which… 6 weeks out!! Still feel like a chunk of wobbly fat, but Jordan assures me we’re all good, so I guess we’re all good! I’ll see what tomorrow’s check in brings and will update you on the outcome.

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[Clare]

Thanks Clare – think you are right, just picked up a second soft tissue niggle in the gym this morning probably a good indication a serious deload needed.

Embarrassingly I don’t think I’ve ever deloaded intentionally for as long as I can remember. So hard to break that mental attachment

Take a complete break.. it will do you a hell of a lot of good by the sounds of it.

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[Clare]

I would take a full week off training. Add in some short walks in place and potentially look at having a complete break from stimulants. Sounds like your body is burnt out.

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[Clare]

I think if we all focus too much on our potential genetic limitations, how we could have done things differently in the past or comparing our progress to others, that this in itself can mentally hold us back. Concentrate more on maximising the position you’re in right now. If you nail your nutrition, training, recovery and supplementation and stick with it consistently, you WILL get better.

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[Clare]

Hi Jess. If the Supplement Needs own brand is out of stock, I know Strom Sports also do an Ashwagandha KSM-66 which they have on their site.. or try the JP Nutrition Halcyon, which contains other additional ingredients as well as Ashwagandha to help manage stress and neural fatigue.

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[Clare]

Pull today. I was struggling a bit to begin with because of sweaty hands and losing my grip on rack pulls and despite using straps I couldn’t maintain a set without dropping the weight. Fortunately I managed to steal some liquid chalk from someone nearby and it did the job perfectly.. pb hit! I’ve never used chalk before, but have just ordered some as it made a huge difference. The rest of the workout went well, not huge strength gains, but a rep or 2 up on previous weights, so all good.

An afternoon and evening of work now.

PULL 3

Unilateral underhand Pulldown – 1 set of 10-12 each, stay on the same weight for another set
Rack pull from the knee – 2 sets of 8-10
Cable Close grip Lat pull down – 2 sets of 10-12
Chest supported row machine – 2 sets of 10-12
Single leg DB RDL – 1 set of 15
Abductor – 1 set of 20
Cable for rear delts – 3 sets of 10-12
Toe press on leg press – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

Happens all the time. Many variables can affect scale weight, as Mark has stated.. stress, sleep, activity, sodium, water, digestion, whether you’re using assistance. If you look leaner, just trust that it’s working.

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