[Meg]

Hey All

Leg day a very very good session. Definitely felt strong!

It was
Leg curl x 3
Leg ext x 3
Leg press x 2
Hip thrusts x 2
Cable glute press x 2
Lying curl x 2

Meg Sylvester IFBBPRO

[Meg]

Hey 👋🏽

Some people do just start to see a decline in there Hormones over time

Has she had kids?
What health supp support does she do alongside her food regime?
Has she competed before if so how was her post show phase?
Has she had bloods done before? If so were they this compromised if not what’s different since then bar ten breast surgery?

Meg Sylvester IFBBPRO

[Meg]

Yeah I agree with Claire an upper lower or a PPL if you do only have 3 days to be able
To train (if I read correct) where you could tag a llitrle
Lower on your pull day and a bit of pull acccessory to your push day.

But sounds like you’ve definitely maybe out grown the full body

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re well

Rest day today –

Working and then headed to Manchester as it’s my best fiends 31st birthday, Ashton came to watch my last show in America so I’m happy to spend Time with him when I’m a little less focused on show day, we watched Aladdin at the theatre ans chilled at his pre bed time 🙂 loved being being part of his day!

Meg Sylvester IFBBPRO

[Meg]

Toni, can you answer the question about what your goal is so we can further help you

My goal is to step on stage in 2025[/quote]
Grow from here – do a pre prep the end of the year where you get lean – build things back up and then get smashing into
Prep

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re good – check in day for me – Kuba is happy and all things remain as they are progress is happening in the gym and with my body ( so he says ) – so we just keep on working.

Definitely not 100% still and sleep was a little rubbish last night so going to switch off a later earlier tonight to get my feet up prior to bed time to hopefully get sleep feeling even better

Meg Sylvester IFBBPRO

[Meg]

What are your goals?

Condition looks good as a bodybuilder to be truly peeled for a show you’re looking at like a 8-10 week out condition here don’t depends what the goal behind the diet and your journey is for.

If it’s just a simple mini cut sure you can start a reverse and slowly build cals up again as your not super peeled no need to take body weight up quick you can be steady from here

As there is only one pic I can see “abs and thigh” I can’t really say what split to use and again I don’t know your goals if you want overall mass a PPL or Upper Lower will be great as both if you split your volume across the sessions evenly will allow you to build good mass – give lots of effort, stay consistent and you’ll see things build

Meg Sylvester IFBBPRO

[Meg]

Happy Monday all

I actually feel a bit unwell today, flu-y but not enough not to train. If I need to rest I will but I didn’t feel short enough not to.

Session was upper:

Machine side laterals x 3
High inc smith press x 2
Prime shoulder press x 2
Narrow grip press x 2
Lying cuffed laterals x 3
Rear fly x 3
Bi and tri super set x 2

Meg Sylvester IFBBPRO

[Meg]

I’ve requested access to the above

Meg Sylvester IFBBPRO

[Meg]

Rest Day

Which was :

Working
Walking
Home jobs
Food prep
Cinema trip

Rest days are essential but I always miss the gym

Meg Sylvester IFBBPRO

[Meg]

My opinion – get lean, really lean.

Get body comp great, hunger high, insulin sensitivity good.

Get yourself back in a great routine, adherence spot on – I’m not sure on your goals but getting busy with studies etc is no reason to be off plan, you still have to eat and move so it may as well be good food rather than rubbish food as it’ll make brain function and productivity higher if you stay doing what you need to. My brother is a doctor he used his busier periods of work and study time to diet as it made him more productive so it’s not impossible just need to not make excuses.

Anyway from here as you’ve hit a wall with feeling bloated and appetite isn’t there – take a massive re set with a diet and then focus on being fully to plan when you build back into a growing phase so you can make progress doing a 7 week diet here and a 10 week push there and a 8 week diet and a 8 week push isn’t really going to yield the most results. Diet hard do 10-12 weeks and then go into a proper offseason for a good 20 weeks and stick to plan

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Pull day for me –

Session felt so good took 3 plates again on the bar and they moved well with 2 extra reps compared to last session. Very happy. Definitely will add some weight next session.

Rest day tomorrow it’s my nans 89th birthday she doesn’t know what day it is as she has dementia but she’s a funny old girl and I can’t wait to go see her

Meg Sylvester IFBBPRO

[Meg]

Looks good to me – if you start finding you stall a little on your presses as I know both push sessions start with compounds into isolations you could pop an isolation like one of your delt isolations first before presses but you’ll have a while if you progress it up steady before you need to adapt anything

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’re good

Rest day today :

– dog walking
-food prep
-house work
-work
-massage

And now for an evening enjoying some downtime with Kuba

Meg Sylvester IFBBPRO

[Meg]

If you burnt through it so rapid then i would of gone with a day 3 from there.

I would of likely added some fats into day 2 based on the small increase from day 1 however during this as they will of helped the carbs stick better so to speak –

I agree with hilly here if you’re dropping from
A “carb up” or not a carb up it’s simply just dropping fatigue so when you actually carb up if you’re seeing things drop you need to add more – some fats will help things stick better but ideally in a carb up you do want to to see your bodyweihgjt creeping up a tad

Meg Sylvester IFBBPRO