[Meg]

Hey Guys

Leg day today, was nice as I got to train with Kuba and Mark.

My first full vol session post show and god did it feel GOOD.

Seated leg curl x 3
Leg ext x 3
Leg press x 2
Glute drive x 2
Glute press through cables x 2
Lying leg curl x 2

No squat pattern just yet, it may come back into the rotation in this push.

Meg Sylvester IFBBPRO

[Meg]

I don’t think what you’re doing is bad at all. And needs must if you have to train at that time

Last meal the night before yes would be a heavier meal but still around 45 mins – 1 hour pre sleep as if you’re still digesting it when you go to bed you’ll really struggle to sleep

The fact you eat anything at 5am is pretty good going – could always change up the muffin to something less cal dense as and when you diet like some home made oat flap jacks with ingredients like nut butter, oats, whey.

Intra I’d start sipping on 10
mins prior
To starting your session – I’d also eat more than just whey and banana

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day for more today

A busy but productive day with work, feeling much better today after a much better sleep.

Will make sure I wind down nicely this evening to get another good sleep in before legs tomorrow x

Meg Sylvester IFBBPRO

[Meg]

5th place for me yesterday in the supers

Long day not being on stage until around 6:30pm so a lot of waiting around

Upon wake of show day added half an aldactazide and kept water reduced to half normal consumption

Loaded 800g carbs prior to stage across the day with 12g salt

Liked the look but need to improve so time to head into offseason

New training plan in place and will stay on cycle while coming out of this diet phase

Excited to follow your offseason!

Thought your look this year was epic – time
To enjoy some rest time with your beautiful family c

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Had a pull day today and was joined by one of Kuba’s lovely clients Georgina 🙂

Great session, first session back with BB RDL after a couple weeks away due to comps – definitely felt a little wobbly as my body gets a little heavier it’ll definitely start to feel better

Kuba ordered an off plan tonight due to body not really moving – so he made me homemade burgers which were lovely

Meg Sylvester IFBBPRO

[Meg]

Being lean lean is uncomfortable and you won’t feel great but you embrace the suck to bring your best! are you aiming for a show??

No[/quote]
I would come up a little to allow you to feel good, you can come back down once mentally and physically you feel better but you aren’t ready to maintain the look if you’re feeling bad xx

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Push day, and my last lower vol session, session was:

Machine lateral raise
High inc smith press
Prime shoulder press
Nytram flat press
Lying laterals
Rev cable fly
Tri ext super set with bicep curl

Meg Sylvester IFBBPRO

[Meg]

Jordan is the man to listen to when it comes to the cpap

Meg Sylvester IFBBPRO

[Meg]

New meal plan due to body weight not really moving

Legs

M1
150g White Sourdough Bread
1 Egg 25g avocado
175g Egg Whites
25g Mushrooms
25g Peppers
100g Blueberries

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

PRE
150g Cod (Raw)
80g 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
20g Rice Krispies

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

M6
50g Oats
20g Whey Protein
100g Frozen Mixed Berries
20g Dark Chocolate (85%)
100g Greek Yoghurt (0%)
10g JP COR

Upper

M1
150g White Sourdough Bread
1 Egg 25g avocado
175g Egg Whites
25g Mushrooms
25g Peppers
100g Blueberries

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

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

M6
50g Oats
20g Whey Protein
100g Frozen Mixed Berries
10g Dark Chocolate (85%)
100g Greek Yoghurt (0%)
10g JP COR

Rest day

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

M2
125g SOCKEYE
50g Peppers
50g Mushrooms
20g Avocado
100g White Sourdough Bread

M3
100g White Sourdough Bread
1 Egg
175g 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
60g oats
10g JP COR
30g TBJP Iso Pro
150g Raspberries
10g Dark Chocolate (85%)
10g Almond Butter

Meg Sylvester IFBBPRO

[Meg]

The drop in PEDs would probably cause a lot of drop in weight, epecially is using any that do make you hold water – I prefer to diet after a small off cycle phase still in a push especially for a larger guy.

Your cals do seem pretty low how much did you drop them by initially? As the end of your push just not have been very high with cals if this is your diet start point as a 90kg male.

If you were really quite “fat” that’s why you’ll have seen a huge drop –

Meg Sylvester IFBBPRO

[Meg]

Leg day session will be :

Seated leg curl x 3
Leg ext x 2
Leg press x 2
Glute drive x 2
Walking lunge x 1
Lying leg curl x 2
Calves x 3

Meg Sylvester IFBBPRO

[Meg]

Lots of people who bodybuilding have different careers not just in online coaching or full time bodybuilders yes

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day here today –

Spent working, finally having a real deep massage, watching Godzilla with Kuba and then some more work.

It’ll be nice this weekend for the first weekend in 4 weeks to be home, it’s really lovely to
Wake up in my own home 🙂

Meg Sylvester IFBBPRO

[Meg]

Hey Martin,

Have you considered getting this looked at for potential surgery?

This can be very person dependent as I know many athletes whom trained as normal but was conscious when training particularly with heavy loading and bracing, but again they was still able too.

Do movements that don’t hurt, if you haven’t had this looking into then I would recommend that.

Yes , met the doctor and he sent me of to the next step, probably surgery, but I’m waiting for that appointment.

And this can probably take some time since it’s not urgent.

And while I’m waiting I don’t just want to skip legs for mabey a few months. [/quote]
Yeah I get that totally.

You could :
Hip Thrust
Leg extension
Single leg extension
Leg curl
Single leg curl
Maybe look for a leg press to buy could do that dual and single leg .

I’m not saying you have to do it in that order but create sessions from those movements and have the volume from your current workouts made up into these lifts

I know @york had a couple of hernia surgeries she may be able to support even more

Meg Sylvester IFBBPRO

[Meg]

First day back in the gym. Was obviously a lower vol but these sessions aren’t that low so lower vol is a lot higher than I’ve done the last three peak weeks haha and good god did I need it mentally.

Session was :
Glute kick back
Hip thrust
Banded DB RDL
Leg press
Lat pulldown
Upper back row
Upper back pulldown
Lat row

Meg Sylvester IFBBPRO