[Meg]

Rest day :

– client work
– consult calls
– house work
– walking the dog
– meal prep
– eating
– and a massage

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re good

Busy Saturday

– In person client check ins
– team posing day
– leg day
– kubas 30th birthday meal

Meg Sylvester IFBBPRO

[Meg]

Just sounds like you need to take your time with building calories rather than over eating and building things too quick, around 40% of my clients are over 45 and yes a lot of them struggle a little with appetite compared to my younger clients, but the process remains the same build up cals slowly, taper expenditure down over time, don’t go silly with off plan eating and this sees a nice stead gain over 18-22 weeks and for sure at the end from a body comp and appetite perspective we have to diet

Meg Sylvester IFBBPRO

[Meg]

Hope you’re all having a great Friday.

Rest day here, spent :

Working
House work
Walking
Eating
Food prep
Nails done
Off to the theatre for Kubas birthday to watch hairspray

Meg Sylvester IFBBPRO

[Meg]

So I like to reduce my water for an hour pre bed to help the get ups be a bit less frequent

Keeping a solid sleep routine and pre bed routine helps

Sleep supps help like dream sleep as you get deeper and closer to the show.

But if you’re super super lean close to a show sleep does just get a little rubbish

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[Meg]

Pull Day

Kick backs x 2
Single leg press x 1
Banded RDL x 1
Lat pull down x 2
Lat row x 2
Dual lat pull x 2
Upper back row x 2
Hip thrust x 1

Meg Sylvester IFBBPRO

[Meg]

It’s not something you can control in this instance, the fact you can still train is great, the initial part may take some used to with recovery and finding what works well for you with training, with foods those initial couple months you’re going to have to eat what you get given and then aim to build things back up after the first phase is completed

Meg Sylvester IFBBPRO

[Meg]

Upper day –

Y raise x 3
Shoulder press x 2
Incline press x 2
Dips x 2
Rear fly x 3
Side laterals x 3
Bi and tri super set x 2

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[Meg]

You’re either just ready for a deload or you’re getting sick.

I’d run some rest days 3-4 – see how body is feeling and then do a couple lower bolime
Sessions before heading back into things fully

Sometimes we just need a bit of a re set

Meg Sylvester IFBBPRO

[Meg]

Rest day today

– walking
– food prep
– house job
– working
– a bit of life admin

Getting ready for a upper session tomorrow

Meg Sylvester IFBBPRO

[Meg]

I mean we’re not really qualified to say what it is, but I’d see your doc and see what he says, a scan may be on the agenda, if I couldn’t train and use a body part and my physique started
To decline i wouldn’t do a show
For the sake of it

Meg Sylvester IFBBPRO

[Meg]

Legs today with Kuba and Mark

A really great session, with lots of progress and solid sets put in.

Session was:
Seated leg curl x 3
Leg ext x 3
Leg press x 2
Hip thrust x 2
Glute press x 2
Single leg curl x 2
Claves x 2

Meg Sylvester IFBBPRO

[Meg]

Yes I’d keep it fasted 🙂 just as far away from workout if possible

You can use a smaller time of intervals or liss style for a little longer but the idea is to get the hr up and get moving to gain all the benefits from having it in

Do you keep on top of your steps in offseason ?

Meg Sylvester IFBBPRO

[Meg]

You can check your labs after a few weeks to check it’s effectiveness

Or like kuba said get it checked before using

Meg Sylvester IFBBPRO

[Meg]

Yesterday was a rest day which was :

– walking
– client work
– food prep
– house work
– little bit of packing for America ( I start and add to the pile super early so I’m
Not doing loads of steps in peak week)
– cinema to watch twister – it was actually so good

Meg Sylvester IFBBPRO