[Meg]

I was a bit away from social networks, but I have continued working. I’m 12 days away from my first national show in Colombia to do the PRO QUALIFIER event.

Shape actual: 92 kg

Smash it Jorge – 🙏🏼

Meg Sylvester IFBBPRO

[Meg]

I’d just go down the route of private bloods – less questions asked – usually a lot quicker – nice quick delivery of results to fire straight to your private practitioner

Meg Sylvester IFBBPRO

[Meg]

Hey all

Super busy day today at our team MK shoot

Was nice to have such a mix bag of people from competitors to non competitors, those in a prep or those deep in an offseason.

A busy couple of days but nothing ever slips including bed times – if we are expecting our clients to be great we have to lead by that. Regardless of whether I was competing or not I’d still live by this

Back in with push full volume tomorrow

Meg Sylvester IFBBPRO

[Meg]

I agree with Michaela and Jordan what what feels good for you –

I personally switch my press for a machine in a diet phase just for that extra stability it gives us

Meg Sylvester IFBBPRO

[Meg]

A small bit of rounding isn’t going to do any harm – if it’s excessive then yes it may pop a bit of pressure there. So I just aim to keep a good brace in the hole and it tends to help

Meg Sylvester IFBBPRO

[Meg]

Diet

All weights are raw uncooked

M1 –
50g sourdough
1 eggs 4 whites
100g blueberries

M2
100g steak
100g 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
25g 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 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]

Back in the gym with legs today – a really great session.

Last one of devol – the week was needed, as much as it pains. Back to it with push on Sunday.

Todays sesison was
Adductor
RDL
Hip Thrust
Leg Press
Split squat
Lying has curls
Calves

Hope you’re all having a great day – we also headed to London for kuba to give a speech at mark Cole’s coaching concierge it was an incredible speech and couldn’t be prouder of him

Meg Sylvester IFBBPRO

[Meg]

You should lower volume to make sure you keep the quality of your sets high

Don’t chase load or reps chase quality, if you are seeing a decline it’s likely the volume that’s the issue. Unless you are peeeled

Cheers Kuba, tbf the main lifts are ok so far it’s the final exercises of the session I can’t quite hit the same amount of reps! I.e on a tricep push down [/quote]
How long are you taking between sets? Have you still got some fuel going intra session? How deep into your prep are you?

Meg Sylvester IFBBPRO

[Meg]

Pull Day

A great day in the gym which was :

Lat pull down gym shop
Upper back row prime
Lat row prime
Lat pull over
Upper back row prime
Hip thrusts
Rear delt fly
Biceps

Great session –

Diet will be coming to a close over the next 2 weeks 🙌🏽

Meg Sylvester IFBBPRO

[Meg]

Weighted in at 92,5 kg today so lower than than the previous day and it was rest day also yesterday. Looks like I’ll definitely have to push cals up to 5000 and over to see the weight gain shift up. But for now I’ll just hold until I’m done deloading which I expect to be by the end of the week.

Leg day today, went well. Decided to swtich the order of some movements and stat with quads in this rotation. Also added in smith hip thrust for additional glute work since my glutes are nonexistent.

Did 15mins on the bike in the morning instead of a walk as the weather was shit, but other than that nothing crazy to report. Hunger is high I must say but I’m sure it will soon go away.

If your weight is dropping or holding I wouldn’t wait, add the cals – they will aid in recovery

Meg Sylvester IFBBPRO

[Meg]

You are lacking overall musculature, at this point I wouldn’t worry about body parts I would focus heavily on growing as much as possible.

Once you have built a solid foundation then focus on any body parts that are still behind

Meg Sylvester IFBBPRO

[Meg]

Hey All

So back to the gym today – was nice in there, felt nice and strong

A couple of lower volume sessions to set me up before full vol legs on Friday.

Can’t wait to get stuck back into the oush as there has been lots of new muscle tissue added but some left to go

Meg Sylvester IFBBPRO

[Meg]

Hey guys another food drop today, I am getting a lot leaner now so kuba wants me to dig for next couple of weeks get the diet wrapped up and then we can push up until prep time in November.

3rd day out of the gym I can’t wait to get back in tomorrow with push!

Meg Sylvester IFBBPRO

[Meg]

It all depends on where you are mentally if you are feeling strong and 0’issues with adherence get as lean as you can. Leaner you can get the longer you will be able to stay in a surplus after!

This is what we always do with our self and clients, ALL in for dieting or push ups nothing half in. Get the job done chase down your goal and then another.

Meg Sylvester IFBBPRO

[Meg]

I use a timer on my phone rather than a clicker, I click 10’second on timer then hit my pose and hold for 10’seconds

Works out perfectly as it forces me to hold my poses for longer when I take check ins and practice

Meg Sylvester IFBBPRO