[Meg]

Hey Guys

Hamstrings today – Oscar had come over from Manchester to train in Rotherham, it’s always amazing to catch up with him and hear his words of wisdom when it comes to life and all its situations

Session was strong and went as:

Adductor
RDL
Hip Thrusts
Leg extensions
Leg press
Split squats
Lying leg curl
Calves

Meg Sylvester IFBBPRO

[Meg]

I just use the website log in instead of the app in these instances as sometimes if the apps updating like all others it can do that 🙂

Meg Sylvester IFBBPRO

[Meg]

Hope you’ve all had a good Sunday

We have ended my diet – so new food plan is :

Diet

All weights are raw uncooked

M1 –
100g sourdough
2 eggs 4 whites
100g blueberries

M2
100g steak
200g potatoes
100g pineapple
50g greens 50g veg mix

M3 pre
100g Turkey
75g rice
50g veg mix 50g peppers
100g pineapple

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

M4 post
100g cor or cereal
30g whey iso
150g raspberries

M5
100g Turkey
50g avocado
50g rice
50g greens
50g veg mix
50g peppers

M6
Same as rest day

Rest day

M1
100g steak
50g asparagus 50g veg mix

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

M3
30g iso
50g oats
10g almond butter
100g frozen berries

M4
100g Turkey
50g rice
50g avocado
50g green beans 50g veg mix
50g peppers

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

M6
50g oats
35g iso
100g berries
10g dark choc

Meg Sylvester IFBBPRO

[Meg]

A busy busy day – had a client competing at the 2bros so travelled to watch the show.

Was nice to be there and watch him on stage, it’s his first time and the look was superb.

Then back for a pull session I’m glad the show was early so I could train at a good time

Today session was :

Gym shop pull down
Prime upper back row
Prime lat row
Upper back machine row
Lat pull over
Hip thrusts
Rear delts
Biceps

Meg Sylvester IFBBPRO

[Meg]

I agree with Clare – it’s not all about fancy machines.

Plus a lot of your compounds load heavily in the lengthend anyway

But pauses can also be a great way of changing the challenge for it too

Meg Sylvester IFBBPRO

[Meg]

Hey Guys hope you’ve have a good day

Today was a good session – push day.

Which was:

Single y raise
Gym shop press
Smith press
Dips
Side laterals seated machine
Single cable side raise
Tricep extensions

Meg Sylvester IFBBPRO

[Meg]

As Clare says whatever you prefer that keeps your training well –

Personally I’d stick away from running – but stairs, bike, even some swimming are all ways I’d personally go

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day for me – a good day with working.

Lots of things going on at the moment so not much time to come up for air. Priorities are priorities though, have to have your mind switched on of things pass us by

Hope you’ve all had a good day

Meg Sylvester IFBBPRO

[Meg]

Quad day – was a great session

First session back after 3 years of doing the hack squat, I’m excited to see what we can squeeze out of it in terms of progress with my legs and also with how I can load it into the future. Today it was about finding my feet with it.

So session was
Adductor
Leg curl
Leg extension
Hack squat
Leg press
RDL
Hip Thrusts
Calves

Meg Sylvester IFBBPRO

[Meg]

I agree with Clare. I think your transformation is amazing, lots of changes made with body comp and the looks of it you have a real nice structure to your physique. If you aim is to compete next year, I would aim to get as lean as you can right now, before pushing back up again in a nice push, before it comes time for a prep.

Keep on rinsing and repeating this – but you look like you have great potential to me x

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

So a busy morning with check ins and some in person check ins

Had quite a lot of work on today – as some clients coming to end of prep needing plans for post show and some that are competing and have a break to the next show needing to put some plans in place for them all to feel settled.

Back in with quads tomorrow

Meg Sylvester IFBBPRO

[Meg]

I like to keep some in my intra – definitely keeps from that super shit feeling, obviously no getting away from it right at the end. But definitely no harm in keeping it in

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’re all having a great day.

Check in day for me.

Some nice movement visually and on the scales this week. This will be my last week on my diet. Kuba has set out my timeline a little more today with where assistance will get added back in and when we will transition into prep. It’s always nice to see it outlined, obviously things may change along the way. But happy with the path coming up.

Today was a pull day – a really really nice session. Nice and strong 💪🏽
Rest day tomorrow back in with legs on Wednesday:)

Meg Sylvester IFBBPRO

[Meg]

I agree with Michaela I don’t really ever wake feeling big – unless a bit chubs in an offseason. So I’m a prep it’s normal to feel empty
What’s your meal pre bed? It could potential not be sitting very well

Meg Sylvester IFBBPRO

[Meg]

Hey All

Happy Sunday

A normal Sunday – client team call, check ins and meal prep.

Today was push the session was great, happy that my presses haven’t dropped off too much during the diet obviously with the busy days things have dropped quite a bit with BW but I’m just excited to get stuck back into my push real soon!

Tomorrow is pull day and also my check in with Kuba, let’s make it a good one

Meg Sylvester IFBBPRO