[Meg]

Evening Guys

Today was a rest day a nice productive morning, one of my lovely clients came to see me just to run through a offseason check in, spoke through plans and also through some movements

Then this afternoon I went for a facial as one of my clients is a nurse and is a real nice way to switch off and relax each month 🙂

Meg Sylvester IFBBPRO

[Meg]

I would definitely get someone to take a look at it.

When it comes to injuries, everyone will be different as to what movements they can do, sometimes it is a case of trail and error. I would not do any direct adductor work for sure and then as you start moving you’ll figure out which exercises are good to go and which are not

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hamstring day today…was a great session. After a little rest took 4 plates again for 8. So the best set I’ve done on that, I will see how warm ups feel next session and aim to add a 5kg to it. Absolutely buzzing. Hopefully it shows in my posterior development next season.

We have 10 weeks left of being in a surplus before we do a diet phase, this will be my pre prep diet, as that will start at the end of this year. Kuba wants to bring me down a good 15lbs get real good and lean and then build up from there, aiming to keep composition even tidier than this time. The more I do this, the more muscle I get the better the off-season visuals get and also HOPEFULLY the diet phase look will be also!

Meg Sylvester IFBBPRO

[Meg]

I am the same as Michaela that my ratios RD to TD are the same

For me personally I like a lighter meal at the start and end so that’s where I sit my less carb dense meals.
Sometimes in a cut I like to have less am and more pm to aid sleep

Meg Sylvester IFBBPRO

[Meg]

Hey All.

Hope you’ve all had a great start to your week.

Rest day here today plus a busy day with work, nice a productive and lots done ✔️

In for hamstrings tomorrow, really ready for it. Excited to get into the bar tomorrow with the RDLs the boys have stopped doing there hinges atm so I’ll be on my lonesome!

Meg Sylvester IFBBPRO

[Meg]

I’m the same as Hilly 60-90 mins even in a prep for me.

To digest well.

Are you having an intra workout aswell??

Meg Sylvester IFBBPRO

[Meg]

Hey All

Pull day here today…the session went as follows:

Nautilus Pulldown
Machine lat row
Upper back row – machine pin loaded
Upper back pull down
Rev pec dec
Bicep curl

A very good and progressive session ✔️ ready for tomorrows rest day and busy work day with it being a Monday:)

Meg Sylvester IFBBPRO

[Meg]

I second Michaela, any help plewse pop me a message on Instagram 🙂

Meg Sylvester IFBBPRO

[Meg]

Hey…If you’ve not taken any rest it may be just due to the fact you need one, we can keep on pushing hard all the time and expect our bodies not to get a little beat up and not respond how we want.
Id take a small delaod. 3/4 total rest days, 2 sessions with a lighter volume approach, keep your steps / cardio down on these days before getting back to it

Meg Sylvester IFBBPRO

[Meg]

Morning Guys

Yesterday was push day, a really solid session.

I’m thinking it may be getting to time to take out my smith squats soon, as I get some niggly elbows / bicep tendons from it and it passes over to my push session a little

Dropped load a little on my incline press as the bottom portion of the rep was sore, but on the shodkler press as it’s a neutral grip press it doesn’t hurt so was able to push hard with that 🙂

Meg Sylvester IFBBPRO

[Meg]

Rest day today

A good productive morning of work and catching up on this weeks admin bits aswell

This afternoon was cleaning + food shop and me and Kuba headed for some Turkish food this evening was beautiful.

Excited for a couple days back to
Back of work with push and pull 🙌🏽

Meg Sylvester IFBBPRO

[Meg]

Hey Cooper.

Hope you’re well.

I agree with the guys taking a little deload may be worth your while, just to reset from a fatigue perspective before pushing on and this should really help with getting things moving again.

Performance should be able to stay strong for a while in a diet phase, but will probably see push sessions drop off a tad quite quickly. But as you were super out of shape, maybe fitness levels were compromised too much causing for loss in performance in your offseason and then further regress in your diet phase

In terms of cals, you have room to push more and probably with more expenditure.

I think it’ll help you learn the lesson for sure for the next bulk not to let things go too far.

Meg Sylvester IFBBPRO

[Meg]

I agree with Clare, I’d always go for good quality meats over anything processed, will keep digestion in a better place. And better quality products going in will aid better quality progress

Meg Sylvester IFBBPRO

[Meg]

And post Mondays check in we had a food bump…our aim during this off cycle period prior (5 weeks of currently) is to maintain body weight if not a small increase, keep body comp sensible and continue to keep strength building.

My BW on average. is 75.5kg

Current food update is below:

All weights are raw uncooked

M1 –
2 whole eggs 1 egg white
100g veggies
100g sourdough bread
25 g avocado
100g berries

M2
100g steak
50g avocado
400g potatoes
100g pineapple
50g greens 50g veg mix

M3 pre
100g Turkey
50 g avocado
125g rice
50g veg mix 50g peppers
100g pineapple
2 Rice cake 30 honey

Intra
20g mps max
60g sustain
200 ml coconut water

M4 post
125g cor or cereal
1 rice cake
30g whey iso
150g raspberries

M5
100g Turkey
50g avocado
75g rice
50g greens
50g veg mix
50g peppers

M6
5 weetabix
35g iso
200ml oat milk
100g berries
100g banana
20g dark choc

Rest day

M1
100g steak
100g rice
50g asparagus 50g veg mix

M2
100g Wild salmon
50g veggies 50g veg mix 25g peppers
150g sourdough

M3
30g iso
100g oats
20g almond butter
100g frozen berries

M4
100g Turkey
75g rice 50g avocado
50g green beans 50g veg mix
50g peppers

M5
100g Turkey or 125g prawn
75g rice 10g mac nut oil
50 g asparagus 50g veg mix

M6
15 weetabix
35g iso
200ml oat milk
100g berries
100g banana
20g dark choc

Meg Sylvester IFBBPRO

[Meg]

Morning All

Hope you’ve all had a great few days!

Legs was yesterday for me ✔️

Session was as follows

Adductor
Lying ham curl
Smith machine squats
Leg press
Single leg RDL
Split squat
Leg extension

And some upper back top up
Work …. a very strong session for me, super happy!

Meg Sylvester IFBBPRO