[Meg]

Post some rest days I’d do a couple sessions at lower vol and leaving a rep in the tank – post that all systems go. You have to warm up the oven before you start cooking

Meg Sylvester IFBBPRO

[Meg]

Travel Day

Can’t wait to be back home.

On our way to the airport nice and early we headed out for sushi after the show, dare I say it’s actually better than the place we go to in the UK and that’s hard to beat trust me.

Anyway, back home, back to schedule and can’t wait to be back to be honest, wooo

Meg Sylvester IFBBPRO

[Meg]

Hey – some pictures would be great to see before we give some advice

Meg Sylvester IFBBPRO

[Meg]

Push Day (and Kubas show day)

There show isn’t starting till 6pm maybe get on stage for 8 so a nice session after meal 2 – just normal upper day which was:
Y raises x 3
Shoulder press x 2
Incline press x 2
JM press x 2
Rear fly x 3
Side laterals x 3
Bi and red super set x 2

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Checked in today. Kubas happy with the look going to re shuffle some training as he wants to see my posterior get even more work so look forward to that

Legs today and they have all the equipment I use at home at the gym so I will be able to stick to normality there.

Tomorrows lunas show day so I’m going
To train early as they don’t compete till 5 so that we can travel back Monday and be back in line with usual split come Tuesday

Sleeps been so good since being in Milan, feel nice to feel refreshed

Meg Sylvester IFBBPRO

[Meg]

Can you outline your diet for us to take a look at?

sure. TD looks as follows

m1: 70 oats, 70 berries, 200 egg whites, 10g iso +multi, vitC, probiotic, acv, d3k2, omegas

m2 (pre): 75 cor, 80g chicken

intra: 10 eaas, 10 hbcd

m3(post): 20g rice/cereal/cor, 100g banana, 30g iso +magnesium glyc

m4: same as 2

m5: 37.5g rice, 100g lean beef, sauerkraut + dig enz, omegas

m6 pre bed: 170g 0% greek yoghurt, 10g iso, 15g nut butter + magnesium glyc, omegas, ashwag

water at around 4l

[/quote]
Some see no veg here? A little through sourkraut and some fruit but fibrous veg? So I’d start there – spinach, asparagus etc – doesn’t matter if you don’t like it learn to like it, hydration is key also to get digestion so bump that to 5-6 per day

Meg Sylvester IFBBPRO

[Meg]

Rest day here in Milan

Spent

Working

Cooking

Food shopping

Stepping by seeing some sights

And off to shelves registeration soon

So basically doing what I do at home just somewhere warm – upset it’s not sunny though haha

Meg Sylvester IFBBPRO

[Meg]

I agree with Hilly

Get lean and then trial mock peaks.

Running higher carb, lower protein and moderate fats –

See how the body responds and you’ll be able to figure out if you need more or less for peak week. The best thing you can be is be adaptive don’t just stick to a set plan go and change based on your body’s bio feedback as to whether you need more or less

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

2nd session in Milan.
Today was pull:

Kick backs x 2
Hip Thrusts x 2
RDL x 1
Split Squat x 1
Lat pull down x 2
Upper back row x 2
Lat row x 2
Upper back pull down x 2

Meg Sylvester IFBBPRO

[Meg]

You could get an Oura can get the app on your phone – more accurate than a watch or just tracking on your phone x

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Push day today and we got to train at a private gym of a guy who Kuba does business with for equipment here in Milan.

Such a good session.

Feeling really great, just doing everything as normal just away from home

Session was exactly the same as normal I’m
Excited for pull
Tomorrow x

Meg Sylvester IFBBPRO

[Meg]

Both will be great movements if you stay consistent with them
And build them up over time – people opt for machines for there less risk factor doesn’t mean these movements above 👆🏽 aren’t great

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Travel day to Milan – finally got into the apartment. I bought some water from
The supermarket and it was fizzy, great start LOL

Looking forward to a good sleep tonight before gym time tomorrow

Meg Sylvester IFBBPRO

[Meg]

Yes I ageee with the guys, just make sure you decide between upper lower or ppl and stay consistent with it for some time

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

2 day post show for Kuba was a great showing yesterday definitely his best yet and it’ll be nice to do it again next weekend in Milan with some adjustments to his food and water set up it’ll be a late show.

Tomorrow we fly to Milan to set up camp and today we had our last session in Alicante loved the gym we’ve trained at and the place we’ve stayed it’s been so easy to stay doing the normal stuff

Meg Sylvester IFBBPRO