[Meg]

Yes bodybuilding at the end of a comp prep isn’t the healthiest for a lady – or a man.

But the push has to be done to achieve condition needed for a show

Meg Sylvester IFBBPRO

[Meg]

Hey All

Rest day for me today – a busy day working and then an afternoon of seeing clients and some other business things

I don’t tend to do treatment every rest day more so every 5 – 10 days depending on how things fall with work and other life things

But I definitely see a massive improvement in my recovery since being a little more regular with my body work

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan – competing when that is an issue will cause massive issues mentally for the future if you carry on. As it won’t get better especially with the pressure of a diet / prep

I’m not saying you won’t be able to in the future but you’ve got to sort it out first 🙂

Meg Sylvester IFBBPRO

[Meg]

Hey guys 🙂

Pull day – exciting as we will be adding another hinge soon – yay.

The session today was:

Lat pull down
Lat row
Upper back prime row
Upper back pull down
Lat pull over
Hip thrusts
Rear delr fly
Bicep curl

Meg Sylvester IFBBPRO

[Meg]

Yes I understand, but let’s say I’m going to eat 200g of chicken and put it in a macro calculator as raw I get 46g of protein but if I put it as cooked I get around 66g of protein, is this right because if so I have eaten a lot more protein then I need to.

Honestly just do it raw weight – less guess work and it’s not really any more time consuming anyway, bulk cooking is simple and effective

Meg Sylvester IFBBPRO

[Meg]

Evening All

A solid push day – some nice progress with either reps or some weight, so left feeling great.

Session was :

Standing DY raise
Atlantis press
Cybex press
Gym leccco press
Standing lateral raises
Tricep crossbody

And ab work – my abs aren’t the best so had them in 4-5 times per week this offseason

Meg Sylvester IFBBPRO

[Meg]

Im the same as Sas I prefer more rest days than lower vol sessions, as lower vol sessions aren’t fun but if they are needed you’ll have to.

Try 3 full rest days 3 lower vol sessions and see how you’re feeling post that

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day here

Fridays are my non check in days with clients so gives me chance to catch up on other work. Which was done ✔️

I’ve also got myself a skip – I feel like there’s just loads of shit in the house we don’t use or don’t need or clothes that just don’t fit anymore that I need to stop trying to get in – the shit stuffs getting lobbed in the skip and other things will go to some charity shops and shelters.

I’ve got some extra steps to do now due to my changes yesterday, so will spend them wisely doing little tasks like this

Also tested the hot tub, super lovely

Meg Sylvester IFBBPRO

[Meg]

For a photoshoot I wouldn’t mess around with diuretics.

Get lean, do a little peak with small manipulations to food, water and expenditure and you’ll look great come shoot day

Meg Sylvester IFBBPRO

[Meg]

Todays Mini Cut Diet Update :

Diet

All weights are raw uncooked

M1 –
100g 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
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]

I couldn’t agree with the guys above – a calorie deficit works.

There’s times things may fight back a little but most are easily fixed like fatigue, stress etc.

If you feel she actually has a problem then a medical professional would help to rule things out through bloodwork

If it is an issue with eating, which for sure I think it is then being honest or again seeking professional advice if it’s a massive issue
You don’t spend 24/7 with her, my mums the same she’s huge but I never see her eat anything.

Lastly, why doesn’t she use salt? It’s a vital mineral day to day – over use obviously is bad but I do hope she is using sodium

Meg Sylvester IFBBPRO

[Meg]

Hey All 🙂

Rest day today – a typical rest day with morning of working, meal prep, dog walking. Days are pretty busy at the moment with a few things going on – i like being busy though, keeps the mind occupied at all times

Kuba wants to go and watch transformers later, so made sure meals for later + all work is done so we can have a couple hours total switch off and phones away and to watch the film. Plus he hates it when he’s warm so an air conditioned cinema will hit the spot 🤣

Meg Sylvester IFBBPRO

[Meg]

Yes for sure – just potentially lowering the rep range and asking for a spot – as sometimes it’s also a confidence issue

I don’t think it’s a marrying to a movement issue just the fact you’d like to get your DB press strong after some time away so go for it

For me if I hit a plateau and struggle to progress to the next load I add in a new challenge like pauses – could add a pause at the bottom of the rep on the 55s build strength and reps up with that then move to the 60s with more confidence

Meg Sylvester IFBBPRO

[Meg]

Evening guys

Pull day today – was a good session.

Which was

Gym shop pulldown

Prime lat row

Cable upper back row

Prime upper back pull down

Lat pull over

Hip thrusts

Rear delt fly

Bicep curls

Meg Sylvester IFBBPRO

[Meg]

Yes I agree with Clare upper / lower will be the way to go –

A little too much strength now probably from the full body! Excited to here about your progress using the next set up

Meg Sylvester IFBBPRO