[Meg]

I have a couple of guys over in the states who like something sweet on their plan and we utilise Kodiak cakes – if you enjoy them then use them, your other meals can be of raw whole foods. I see no bother if they digest well and you get some enjoyment from them

Meg Sylvester IFBBPRO

[Meg]

Evening All

Rest day today – a busier one than normal as I had a couple of clients visit to the gym so went to see them to go through some bits with training + to look over their physique.

The rest of the day has been spent working, meal prepping + walking the dog.

Hamstrings tomorrow, looking forward to seeing how my pulls fair tomorrow 🙌🏽

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan’s view

For me it does depend on what movement info as to what tempo I’ll take.
I will always train well and I will always be in control. Some movements I do I’ll need to be slower due to not having the best connection due to lack of muscle / execution / time hitting that body part effectively. But some movements I can just “get to work on”. The longer you train for the more in tune you do get with this.

Meg Sylvester IFBBPRO

[Meg]

Happy start to a new week everyone.

Today was a work and pull day…one of clients travelled from Luxembourg for the week so a nice session with her

The session was

Cable lat pull down
Extreme upper back row
Lat pull over
DY Row
Upper back pull down
DB bicep curls

Meg Sylvester IFBBPRO

[Meg]

I agree adding it in when you can especially whilst in a gaining phase.

In a diet phase would it be more optimal to have it fasted? Yes for sure. So maybe for then getting a piece of equipment for home and get out of bed 20 mins earlier will do the job

Meg Sylvester IFBBPRO

[Meg]

Hope you’ve all had a great weekend. A lovely push day today + great to see a couple clients in person too.

Very strong all session, with some nice rep progressions on all my movements which is great 👍🏽

Session was my high inc smith – coming off cycle a few weeks ago I usually see some strength drop on push and I haven’t so really positive at the moment x

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[Meg]

It’s not about being slow…as load and getting strong matters. You have to train well, be in control and get strong

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest Day here for us…a lovely day. Work, walking the dog and doing some catch up house work

We always like to have an off plan in our week – we don’t over do them, just swap a meal out, add one in of the same cals. This way digestion stays good and base food plan can rise just lovely.

Ready for a good push day tomorrow and to see a couple clients too

Meg Sylvester IFBBPRO

[Meg]

Hey Jordan.

Are you assisted? Or are you natural?
How long have you been in your push phase?
If assisted, how long have you been on your cycle?
The pics are having a little difficulty loading, I’m happy for you to pop them to me on Instagram to look properly, if you’d like me to

Meg Sylvester IFBBPRO

[Meg]

Leg Day ✔️

A usual morning of work flow, meal prep + education.

Then into the gym for some leg day fun. My sleep the last 2 nights has been way better, yay. So back in today with having my heavy loads back, an it felt so great!
The sessions was as follows:
Adductor
Lying ham curl
Smith squats
Leg press
Single RDL
Split squat
Leg extension
+ back top up

🙌🏽

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan, if you have a machine available just use that – more stability, less risk factor, easier to get the initial rep up.

You’ll not get more from using DBs no

Meg Sylvester IFBBPRO

[Meg]

Evening Guys

A rest day for me today, was actually a busy but productive day.

Excited to get into the gym tomorrow for legs, it’ll be my squat session so I’m ready to get back under the bar now.

Was lovely to chat up with Rhea this afternoon on FaceTime too, hopefully we get to see eachother in person this year!!

Meg Sylvester IFBBPRO

[Meg]

Evening All

Pull day today which was nice and positive, some good numbers hit and really happy with how I felt.

I don’t want to jinx it but had a good sleep last night so hoping this is the start of some positive in that part.

Todays session was :
Gym shop pull down
Gym shop row
Lat pull over
Upper back row
Upper back pull down
Hip thrusts
Bicep curls

A lovely rest day tomorrow…get a new washing machine because ours conked out the other day

Meg Sylvester IFBBPRO

[Meg]

I think the worst thing that happens as to why people need to start blending there food is because there routine slips, needing to rush making the food + digestion getting compromised

People use shakes as it’s less of a chore to drink a meal – honestly just makes me more full and bloated – it’s like chewing your food and drinking loads of water at the same time – digestion just slows down and you need to opposite of that at any point but definitely in an offseason

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

No changes off the back of check in, just aiming over this week to really get my sleep back in check.

Here’s my current foods for training and rest days

Diet

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
25g 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

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

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

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

M6
100g 0% yog
20g whey iso
100g oats
20g almond butter
100g blueberries
100g banana

Rest day

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

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
100g 0% yog
20g iso whey
20gdark choc
75g oats
25g COR
100g berries

Meg Sylvester IFBBPRO