[Meg]

Hey Guys

Hope you’ve all had a great day –
It’s been a nice day here today we’ve been to London for a few hours to see Rhea – I haven’t seen rhe since the O last year so I loved just giving he a Cuddle

Excited for legs tomorrow! Going to be an epic session!

Meg Sylvester IFBBPRO

[Meg]

I agree with the guys above – the belt won’t make your waist smaller, I don’t really believe any waist trainers really do but they remind you to keep your waist in.

When it comes to using it use it if you want to – don’t if you don’t want to. I don’t I find they just get in the way

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Pull Day done ….
Session was:

Lat pulldown x 3
Upper back row x 3
Upper back pulldown x 2
Lat row x 2
Lat pullover x 2
Hip thrusts x 1
Rear delts x 3
Biceps x 2

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’ve had a good day –

Back to the gym for us and in for push! A great session and some nice loads moved. I’ve dropped quite a bit of weight since the last time I did this session so was nice to still feel strong on my presses

Session was –

Standing Y raise
Shoulder press
High inc press
Dips
Tricep ext
Side laterals
Press ups

Meg Sylvester IFBBPRO

[Meg]

If I have a flu / migraine I’d probably have less of an appetite so it would for me be how can I make the meals less voluminous to be able to get them down well. So I wouldn’t be taking a refeed. Unless the body really needs one I wouldn’t eat more

Meg Sylvester IFBBPRO

[Meg]

Hey All

Happy Boxing Day.

The last couple days have been pretty chilled.

Yesterday was spent at my parents house and was a leg day too. The session was great and so was the meal, if I wasn’t on prep I would be enjoying the foods haha but it is what it is.

And today has been a house work day, A rest day from the gym and my aunty has a little party at her house which is just across the road from us.

Meg Sylvester IFBBPRO

[Meg]

Happy Christmas Eve

Today was a rest day for me spent present wrapping, finishing off some work and then to Kuba’s parents for Christmas celebrations 🙂

Legs tomorrow before Christmas celebrations at my parents x

Meg Sylvester IFBBPRO

[Meg]

Christmas Eve rest day

Full day of work before a little break and packing presents for everyone.

We spend the evening at Kuba’s mums every year and I love it, she made me some fish and it was amazing

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you all had a great day – nice positive sessions for me which was

Citadel pull down x 3

UB row x 3

Lat row x 2

UB pull down x 2

Lat pullover x 2

Hip thrusts x 2

Biceps x 2

Rear delts x 2

Meg Sylvester IFBBPRO

[Meg]

Bread wouldn’t lead to water retention unless you are intolerant to ingredients

Meg Sylvester IFBBPRO

[Meg]

Push day at north Leeds, I will be doing a session here as I can use some of the pressing machines they have here. Absolutely love overhead hammer press so that was my go to today

Body composition is changing fast I am very determined this year to bring it so we will.

Full session
Y raise
Hammer shoulder press
Prime low incline
Dip
Behind the back lateral
Single arm cross body extension
Press up

Meg Sylvester IFBBPRO

[Meg]

If it’s a whole breast you may need to do it a tad longer than 14 mins – I’d check it in your cuts after 14 and see if it needs a couple more mins

Meg Sylvester IFBBPRO

[Meg]

New diet from today :

M1 –
100g sourdough
40g whey
10g dark choc
100g blueberries

M2
125 steak
220 pots or 50g rice
100g pineapple
50g greens 50g veg mix

M3 pre 5 iu humalog
125 Turkey
100g rice
50g veg mix 50g peppers
100g pineapple

Intra
20g mps max
30g sustain
200 ml coconut water

M4 post
100g cor or cereal
40 whey iso
150g raspberries

M5
125 Turkey
50g rice
50g greens
50g veg mix
50g peppers

M6
Same as rest day

Rest day

M1
125 steak
50g asparagus 50g veg mix

M2
125 Wild salmon
50g veggies 50g veg mix 25g peppers
100g sourdough

M3
40 iso
50g oats
10g almond butter
100g frozen berries

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

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

M6
65g oats
40g iso
100g berries
20g dark choc

Meg Sylvester IFBBPRO

[Meg]

The raisins, fruit juice, honey as they are easier to get in when appetite is low. I actually think you should have some fruit in your heavy carb meals 🙂

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’ve had a good day.

Big hammie session today – felt nice and strong but 4 plate RDL felt a bit more of a struggle haha. Maybe from not hitting with when in Spain and I always need a couple sessions to get back into it or maybe prep LOL. Either we will see how next sessions warm ups feel and maybe back off for a session.

Check in tomorrow – look forward to it 🙂 will see and update if any changes will be made x

Meg Sylvester IFBBPRO