[Meg]

Hey Guys

Back in the gym today – felt great

Nice to get moving – as I usually would have had push yesterday and pull today i did a bit of a mix session set by Kuba volume wasn’t really low and still pushed it all the way there, we’re seeing this week as a deload tomorrow is 6 weeks post show so for me 5.5-7.5 week is usually when I need to take a re set this bit of a flu I’ve had has obviously just made me pull it earlier, took an extra rest than I’d needed from the flu and had one session of slightly lower vol and now back to work, it’s fell pretty well tbh as means travel days when we go to Kubas shows are now rest days.

The flights are only 1.5 hour and we’ve been before so know the gym and area can literallly do everything, I spent yesterday afternoon doing some packing so no stress and ridiculous high steps for no reason day or 2 pre travelling.

Sometimes for me being away from home is nice as it’s a break away from normal day to day things with work commitments so I get for focus on me a bit more think that sounds selfish but it’s nice – I’m not one to eat out a lot or gonna from anything when in honey travel is planned around sleep schedule and locations based on gyms – home set up away from home

Meg Sylvester IFBBPRO

[Meg]

I like to stop water 2 hours before and just sip if needed

Make sure last meal is closer to
Bed than normal so like 30 mins rather than an hour

No phone pre bed for an hour

And really really chilling reading a book etc to wind down

The thin dream sleep is a dream too

Meg Sylvester IFBBPRO

[Meg]

Last rest day of the deload

HR is down this evening which is a good sign

I feel like I’ve lost all my muscle and look like a bag of shit haha – deload brains

Excited to get back to the gym tomorrow

Meg Sylvester IFBBPRO

[Meg]

A refeed is person dependant I don’t think they see something you plan it’s something you need if you need it in a diet. In terms of high / low days deeper into a diet there may be a need for no carbs on a rest day but to begin with just start by taking away some carbs and some fats from a high and low day and start there and see how your body responds

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day for me –

Feeling a tad better today so I’m glad for that, Kuba will decide what’s best in terms of training tomorrow when I wake.

Todays been a normal rest day of
Work
Massage
Dog walking
Food prep

Meg Sylvester IFBBPRO

[Meg]

Either will be fine both will yield results if you’re consistent with them – choose one you will most likely be able to enjoy as that’s the one you’re more likely to stick to

Meg Sylvester IFBBPRO

[Meg]

Did a de vol leg session today – probably should have rested as I feel worse for it now. Kuba was right

I honestly felt good this morning and good till I got to hip thrusts.

It’s a rest day tomorrow, so will make sure it’s a chilled one.

I have a lower volume push session set for the day after before returning fully back to normal volume so will make sure I do just that.

My actual sets today were strong and my resting heart rate was down, but has risen again since training and isn’t going back down. Should have stuck to resting.

Meg Sylvester IFBBPRO

[Meg]

After speaking with a well re knowned doc with a client with similar issues we were advised not to as it’s almost a band aid affect and not actually going to help long term so it was more about good sleep routine, good eating routine, making sure all foods were chewed before eating, choosing foods right for digestion for you – this may mean less enjoyable foods but it’s either work around it and live life feeling great or feel shit always

Meg Sylvester IFBBPRO

[Meg]

So definitely going to run a full few rest days to get back feeling on top.

Done all work, meals, steps, jobs etc needed for today but just feel I need to lay down which is not like me

Today will be the second rest day hopefully will be back feeling more like me after another day of rest Tomorrow and then we can decide what to do from there

Meg Sylvester IFBBPRO

[Meg]

I agree with Kuba start small and build up.

10iu blows my mind start low build up otherwise where do you have to go?

A test only cycle to begin with should yield great results

Sometimes we also have to be mindful what has said client said to the coach for this to be the starting block too as someone the full picture isn’t always clear but this is beyond absurd

Meg Sylvester IFBBPRO

[Meg]

Impromptu rest day for me I just feel like dog shit I felt it a couple days ago I know I added it to my log – so switched to rest days foods and came home to rest.

My weight was up a lot this morning so not surprising if feeling a bit ran down, very annoying

But I can’t change it as I do everything I can do stay feeling good. Need to rest and make sure I’m feeling good ready to crack on into the new week

Meg Sylvester IFBBPRO

[Meg]

I’m with Marc here it sounds like maybe your form is off – plus your 18 you are very long it takes a long time to build muscle so I’m sure there has been lots of progress already

Meg Sylvester IFBBPRO

[Meg]

Upper Day.

Which was:

Lying y raise
Atlantis press
Strive press
Dips
Reverse fly
Single side raises
Super set tri and bi on the cables.

A good session, felt way stronger on my presses which is nice! In for Pull tomorrow and it’s BB RDL day

Meg Sylvester IFBBPRO

[Meg]

Hey,

Why don’t you look to reduce compounds to 1 set for now – see how recovery and progress goes if you can add more sets in future do but made it on physical / gym performance and recovery .

Or you could go

Upper
Off
Lower
Off
Repeat

2 things to give a go

Meg Sylvester IFBBPRO

[Meg]

Rest day for me which was :

– work
– client work
– massage
– dog walk
– house clean / chores
-cinema to watch furosia very very good

Meg Sylvester IFBBPRO