[Meg]

Hey Guys

A food drop today as weight movement has slowed this week
Which is:

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

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

M3 pre
100g Turkey
100g 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
25g rice
50g asparagus 50g veg mix

M2
100g Wild salmon
50g veggies 50g veg mix 25g peppers
150g 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 agree with Clare – there are a couple of different options for you with the EAAs the peak EAAs or the MPS max – I personally run with the MPS max and use the watermelon flavour

A mix of the sustain and performance fuel will be great especially the performance fuel in a offseason setting as a little more cals within it too

I hadn’t always used an intra always but once adding I found a big shift in my recovery intra and post session

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’re all good

Leg day today, well more hammie day but it felt good to do my full session because of last weeks treatments I hadn’t trained legs fully since before going away – todays session was a delight :

Adductors x 2
BB RDLs x 2
Dead Stop Hip Thrusts x 2
Leg Press x 2
Single Leg Press x 1
Lying leg curl x 3
Calves x 3

Meg Sylvester IFBBPRO

[Meg]

I agree with the above ⬆️ it’ll set you up for a good lengthy growing phase – as Jordan says slow and steady wins the race

Meg Sylvester IFBBPRO

[Meg]

Hope you’ve all had a great day

Rest day for me and lots of work and admin jobs to sort – but a nice productive day.

Nice that the weather is lovely enough in the UK to sit outside and work. Actually burnt my face and chest a little!

Look forward to my first real leg day in over a week tomorrow

Meg Sylvester IFBBPRO

[Meg]

Evening All

Pull day today – again just a good session and felt really worked post it which was great. Obviously last week with the types of treatments and times of appointments etc my training was a little less “normal” good but not normal. So this week things feel so good to just be back fully.

Session was:

Lat focus pull down
Lat focus prime row
Upper back cable row
Upper back pull down
Lat pullover
Hip thrusts
Rear delt fly
Bicep curls

X

Meg Sylvester IFBBPRO

[Meg]

Yes the ones Adam states above is great – I also like to start my session with some calf raises – non weighted just getting my ankles working and some heel raised squats non weighted to ease myself into getting to work with ankle mobility – I try to do the calf raises uni laterally – have you hurt the ankle that has less mobility before?

Meg Sylvester IFBBPRO

[Meg]

If foods are low and meal amounts can comfortably/ better sit in 5 meals then it can sit that way

If your eating more splitting our from a digestive point of view will be of benefit

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

First day back in ultra flex and it felt fabulous

Great session and some nice progress from before I went away, session was:

Dy raise single arm
Gymshop incline press
High inc smith
Dips
Side laterals machine
Single side laterals
Tricep extensions
Abs

Great session

Meg Sylvester IFBBPRO

[Meg]

Stress plays a big role in everything, but it affects everyone differently. Some can still respond well under high stress, others do not.

How is your training performance right now?

Training performance is actually quite good at the moment. Taking progressions for most of my movements but no regressions. Thank you for the reply.[/quote]
It could be that you’re ready for a little feed before it’s time to push back on – taking some re-set times during a diet phase is just as important as pushing on

If stress is also high try the unwind from TBJP to help

Meg Sylvester IFBBPRO

[Meg]

Evening All

Hope you’re all great

Today was super busy as it was the first day back, it was a Monday so work busy day and then having to also sort all the washing etc from being away. But back on top now

Back in the gym tomorrow as I feel pretty great, so will be back with push to begin with

Knee feels a little less tender post the treatment so hoping normal training can resume on my legs later this week!

Meg Sylvester IFBBPRO

[Meg]

I agree with Rich and Oscar –

Do you have enough volume to aid chest development?

How hard do you push in your sets / sessions?

How is your form on your pressing and other isolations?

Meg Sylvester IFBBPRO

[Meg]

Hey All

A late night tonight as we’ve just travelled back from Colombia

The flight was super smooth and it’s nice to be back home to the dogs, super grateful to kubas dad getting us fro from Gatwick as the journey back from there is long

Excited to be back now, we won’t train tomorrow as it’s late getting back – so should be back Tuesday or Wednesday 🙂

Meg Sylvester IFBBPRO

[Meg]

Hey All

Last day here in Colombia 🇨🇴

It’s been a great trip, hoping it will help with recovering well moving forward 🙏🏼

First day back in the gym since my knee treatment. Knees felt pretty good, but didn’t push the boundaries with movements with too much knee flexion. Hoping by the time we get back home it’ll be back to full send with lower. Grateful nothing has impacted any upper body training and we need more glutes ahah so a fuck load of hip thrusts 😉

Kuba had me do:

Adductors x 2
Lying Leg Curl x 2
Leg Press x 2
Hip thrusts x 2
Calves x 3

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

So today was a busy one.

Started the day with the tour of Pablo Escobar ( Kuba loves him can you tell ) saw where he’s burried, his prison, where he was killed etc.

Then i had physio post my knee injections yesterday – my cartilage is totally worn behind my patella, if it was left any longer it would have been totally bone on bone so very hopeful all of this will help. But only time will tell, it’s not an over night thing but can take months to allow for a lot less pain than my usual day to day.

Then to the gym to train pull, with not much choice for equipment just ran the same session – as above! Was great, hard session!

Hey Meg, love reading the journal and just simply following your journey. Hope the stem cells will help with your cartilage!!! Wish you lots of strength and all the best with that „injury“ since i am also recovering from my quad tendon tears left and right, knowing what it takes mentally to not be able to perform at 100%

Keep pushing and putting all the valuable content out there, it’s really appreciated, i can assure that![/quote]
Hey Michael

Thank you so much for your kind message.

I hope your injury is healing well! Even if we’re a little injured we find a way to work around it so we don’t step back ❤️

Thank you again!

Meg Sylvester IFBBPRO