[Meg]

Hey guy

Rest day here

A usual weekend rest day – work, massage, dog walking, food prepping, kind of days

Was nice to see both mine and Kuba’s mum for Mother’s Day and spending some quality time with them!

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

New prep low today, things have been moving well this week which is fab.

Same stuff different day

Had legs today, start of session was epic then did leg press and the bands just fucked me, I don’t think I have that strength for both end ranges right now so they have to go. Still strong sets done, but just not up to my standard, so I’m a bit annoyed

Anyway, time to have last meal and great ready for another day

Meg Sylvester IFBBPRO

[Meg]

I agree with Kuba on this one pull back on that and if that doesn’t help some unwind post training will be good for you!

Meg Sylvester IFBBPRO

[Meg]

Hey All rest day for me it’s been a nice day of working, house work and I went to the cinema with kuna to watch iron claw, I didn’t realise it was such a sad film I definitely need to start watching trailers before I go. But still a great film!

Back in with legs tomorrow will be a great session with the boys

Meg Sylvester IFBBPRO

[Meg]

Wherever you feel hungry at the most – you have a decent amount around training so could add somewhere else.

Do you have an intra? EAAs and a sustain would be a good addition

Meg Sylvester IFBBPRO

[Meg]

Hi meg

I saw on a previous video you explaining how you get rAw weight to cooked weight in rice when cooking in batches i can’t find the video would it be possible for you to explain if possible and also one for potato would be massively appreciated

Thank you

Hey so say you have 400g cooked rice (I’d always find a 100g portion as it’s easy to work from after cooked)

Cook the 400g

Weigh it cooked

Divide that amount by 4

You get what 100g worth of raw weight rice would be

If you need 75g – times the amount you have by 0.75, if you need 125g times that amount by 1.25

Gets easier the longer you do it

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re good.

Pull day today, which is my back and glutes / hams day.

Session was great – actually had some nice rep progressions from last session at the start of the session and towards the end it was more maintaining the session before – which is good for this point

Condition has stepped forward a lot the last couple days since the diet break, looking forward to keep on pushing on 🙂

Meg Sylvester IFBBPRO

[Meg]

I agree with Kuba don’t be too quick to jump
Course.

You can try adapting like he has mentioned above

If non of this helps you can then think about a re set to go again

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’re well

Back to training today and I loved it, sessions still feel pretty great obviously I’m not
Progressing at this point and vol has been reduced a bit to make sure performance still stays strong by Kuba but I feel pretty good in there

Was nice to see some new lines when posing and training 🙂

Meg Sylvester IFBBPRO

[Meg]

I agree with Kuba – whey will help and really delving into quality of food sources used currently

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re good – last day of rest day.

A very long couple of days – I sound pathetic since started to feel a bit less dead

I’m excited to get back to the gym tomorrow, will be a good little intro back into the gym with push at north Leeds I love the hammer shoulder press.

Hope you’ve all had a good Tuesday

Meg Sylvester IFBBPRO

[Meg]

I would put arms after Push and pull then arms, legs then off and repeat see how recovery is from the first 4 weeks then decide if it’s a good move

With dips I’d keep them in push if you’re doing an arm day I’d keep it to more isolation work – dips isn’t that imo so keep them in push and see arms more so an an active rest day

Meg Sylvester IFBBPRO

[Meg]

Hey All

Second day of deload and feeling good, would like to be in the gym obviously but I know it’s needed – after some heavy foods yesterday and not a lot of movement (for me) my bodyweihjr dropped we know my body was knackeed from that but visuals today were much better than yesterday still flat and a bit fat but Kuba’s happy with where things are for now

Hi Meg it’s been really interesting and useful following your prep on here. What is your daily cardio and steps at the moment please? [/quote]
Hey Andrew, thank you I appreciate that. Hope you’re doing well. Steps are just what I get between 15-17k per day. Cardio non but I do a fasted morning walk that’s pretty fast paced every day of the year

Meg Sylvester IFBBPRO

[Meg]

As body is now a little fuller, even if weight isn’t much higher. Doesn’t need to happen right now as I’m not 100% ready. Clen still down, steps still as low as I can get them (around 12k) and foods still higher than baseline – this will likely be what I run today and tomorrow before back to normal Wednesday – can’t wait for it. We know it’s needed at times but just nicer to be pushing.

These are foods for tomorrow and probs tomorrow:

M1
300 ml egg white
75g cream of rice 100g blueberry
50g asparagus 50g veg mix

M2
125 Wild salmon
50g rice
50g veggies 50g veg mix 25g peppers
50berries

M3
40 iso
50g oats
100g frozen berries

M4
125 Turkey
50g rice
50g green beans 50g veg mix
50g peppers
50 banana

M5
125 Turkey or 125g prawn
50g rice
50 g asparagus 50g veg mix
50 banana

M6
75g oats
40g iso
100g berries
10g dark chocolate

I’ve took most my caffeine out too so just had my morning coffee last few days give my body a break from it and will be back in when back to work Wednesday

Meg Sylvester IFBBPRO

[Meg]

So as part of my deload Kubas ran 4 high days with me too – first 2 days foods were high high to drive me out a super deep hole. Clen reduced, expenditure reduced, food increased and in 2 days in added 0.5kg in bodyweight. Useful data for Kuba for when I peak, however will be much leaner then. Foods first 2 days were :

M1
300 ml egg white
100g cream of rice 100g blueberry
50g asparagus 50g veg mix

M2
125 Wild salmon
150g low fat sourdough bread
50g veggies 50g veg mix 25g peppers
50berries

M3
40 iso
100g oats
100g frozen berries

M4
125 Turkey
100g rice
50g green beans 50g veg mix
50g peppers
50 banana

M5
125 Turkey or 125g prawn
100g rice
50 g asparagus 50g veg mix
50 banana

M6
100g oats
40g iso
100g berries
10g dark chocolate

Meg Sylvester IFBBPRO