[Meg]

Push Day today which will be

Seated lateral x 3
Smith press x 2
Shoulder press x 2
Narrow press x 2
Cross body laterals
Rev cable fit
Bi and tri curl / ext super set

Meg Sylvester IFBBPRO

[Meg]

The love heart and heart care both stacked will be very good in aiding this, plus a good quality omega like the omega pharma pro in higher doses – diet is a huge factor and that includes how well you eat away from plan. And how you personally respond to drugs some are worse than others

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day here – a day spent getting more stuff ready for going away and a couple clients competing.

Getting 1 BB ready to go away for a day is a mamouth (but worth it) task. So 2 BB for 12 days is a lot to get ready but I don’t like leaving things till the last minute.

I broke my mirror this morning too rushing about. 7 years bad luck great lol

Meg Sylvester IFBBPRO

[Meg]

Why don’t you want to use eaa??

An intra workout amino and carb powder like sustain and mps will have you solid and keep it in offseason and pre contest

Meg Sylvester IFBBPRO

[Meg]

Leg Day today –

Which will be
Seated ham x 3
Leg ext x 3
Leg press x 2
Hip thrust x 2
Walking lunge x 1
Lying ham curl x 2

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Foods upped a little from today – body comp is good –

Legs

M1
200g White Sourdough Bread
2 Egg 25g avocado
225g Egg Whites
25g Mushrooms
25g Peppers
100g Blueberries

M2
125g SOCKEYE
50g Sushi rice
50g Asparagus
50g Mushrooms
100g Pineapple

PRE
150g Cod (Raw)
100g Jasmine Rice (dry)
25g Mushrooms
50g Peppers
100Pineapple
14g Quaker Rice Cakes
10g Honey

INTRA
25g MPS Max
20g Sustain
200ml Coconut Water

PWO
80g Cream of Rice
40g Whey Protein
150g Raspberries
30g Rice Krispies

M5
150g Cod (Raw)
25g Avocado
75g Jasmine Rice (dry)
50g Asparagus
25g Mushrooms
25g Peppers

M6
70g Oats
20g Whey Protein
200g Frozen Mixed Berries
10g Dark Chocolate (85%)
200g Greek Yoghurt (0%)
30g JP COR

Upper

M1
200g White Sourdough Bread
2 Egg 25g avocado
225g Egg Whites
25g Mushrooms
25g Peppers
100g Blueberries

M2
125g SOCKEYE
50g Sushi rice
50g Asparagus
50g Mushrooms
50g Pineapple

PRE
150g Cod (Raw)
100g Jasmine Rice (dry)
25g Mushrooms
50g Peppers
100Pineapple

INTRA
25g MPS Max
20g Sustain
150ml Coconut Water

PWO
80g Cream of Rice
40g Whey Protein
150g Raspberries
20g Rice Krispies

M5
150g Cod (Raw)
25g Avocado
75g Jasmine Rice (dry)
50g Asparagus
25g Mushrooms
25g Peppers

M6
70g Oats
20g Whey Protein
200g Frozen Mixed Berries
10g Dark Chocolate (85%)
200g Greek Yoghurt (0%)
30g JP COR

Rest day

M1
225g Greek Yoghurt (0%)
10g Whey Iso JP
20g Almond Butter
3 caramel rice cakes
100g Strawberries
100g Raspberries

M2
125g SOCKEYE
50g Peppers
50g Mushrooms
20g Avocado
150g White Sourdough Bread

M3
150g White Sourdough Bread
2 Egg
225g Egg Whites
25g Mushrooms
25g Peppers
50g Blueberries

M4
150g Cod (Raw)
50g Jasmine Rice (dry)
50g Asparagus
25g Mushrooms
25g Peppers
100g Pineapple

M5
125g Lean Beef Mince (Raw)
50g Jasmine Rice (dry)
50g Tomato Passata
50g Asparagus
25g Mushrooms
25g Peppers

M6
70g oats
30g JP COR
20 TBJP Iso Pro
200g fat free yoghurt
200g Raspberries
10g Dark Chocolate (85%)
10g Almond Butter

Meg Sylvester IFBBPRO

[Meg]

I always go IM

Meg Sylvester IFBBPRO

[Meg]

I think the most important thing to remember is you’re young and sometimes keeping to a set program is harder when you’re younger as you will probably get bored easy

So I’d do a upper lower split I’d have 3 rotations meaning things will feel less repetitive and should see you keep to it more frequently

Meg Sylvester IFBBPRO

[Meg]

Push Day today which will be:

Lat pullover 2 sets 12-15 reps

Lying cable y raise : 3 sets of 12-15 reps.

Atlantis shoulder press : 2 sets – 6-9, 1 set 10-15 reps –

High incline strive press 2 sets – 8-12, 12-15 reps setting 5

Prime Machine dip setting 3 both sets: 2 sets of 12-15 reps

High cable reverse fly : 3 sets of 10-15 reps

Single machine Lateral Raise: 3 sets of 12-20 reps behind body

Single neutral push down: 2 sets of 10-15 reps super set EZ Cable Curl: 2 sets of 10-15 reps

Abs & calf’s 2 sets of 15-20

Meg Sylvester IFBBPRO

[Meg]

Rest day which was

Work
Dog walking
Food prepping

Usual rest day shenanigans x

Meg Sylvester IFBBPRO

[Meg]

Try sustain it sits good for me

Meg Sylvester IFBBPRO

[Meg]

6 post show and 4.5-5kg up – lower
Vol week due being ill (HR 95 lol)

Visually softer as there’s not lots of other things in play. This week’s been a lower volume week due to being a little poorly but I time for when I’d usually take those.

We have s good 7 week run of training from here – I still push to failure in my seats I do – just less total volume as it works for me but maybe not for everyone you have to find what’s best for you

Meg Sylvester IFBBPRO

[Meg]

I use it mainly in summer due to hay fever but find it aids my sleep and any bloat : water retention in offseason too

Meg Sylvester IFBBPRO

[Meg]

Rest day for me which was :

Work
Massage
House work
Dog walk
Meal prep
And had my nails done –

Ready for legs

Meg Sylvester IFBBPRO

[Meg]

It’s hard to say someone’s body fat without testing properly –

But give enough time that you don’t need more than 0.5 – 1kg max a week to get peeled

Meg Sylvester IFBBPRO