[Meg]

Hey Guys

Rest day here

Spent the day working + packing for going to America

Slightly less packing stress when it’s not for a show, I’m not sure why as we’re still taking just as much stuff haha. But I guess cause it’s not a show I don’t have to make sure I have my suit and a spare suit and heels and spare heels just for those moments something breaks!

Now it’s time to get the feet up and enjoy a Christmas film

Meg Sylvester IFBBPRO

[Meg]

I agree with the above – you do have to
Find what’s right for you. It comes down to trail and error.

The Huberman lab is interesting gives some great content but not totally transferable for us

Meg Sylvester IFBBPRO

[Meg]

Hey All

A little update from me, today foods were bumped a little for my 3rd progression this off season (10 weeks post contest)
All is below

9 hours in bed non negotiable

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
35g sustain
200 ml coconut water

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

M5
100g Turkey
50g avocado
50g 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

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

[Meg]

I aheee with hilly – very individual especially condition based too.

But the less you mess around with metrics the less issues you’ll have “peaking”

Meg Sylvester IFBBPRO

[Meg]

Hey All

Rest day here for me

Spent the day working, seeing my grandmas as they are both not doing so well at the moment and finally after 5?months got round to getting my hair dyed – no longer rocking the big old roots haha.

Look forward to legs tomorrow

Meg Sylvester IFBBPRO

[Meg]

I agree with sas everyone will have their own individual approach that works from a personal aspect mentally and physically

I hate being in the gym and not being able to fully get to work in the gym so I like to have more “actual rest days” prior to a couple sessions easing in before smashing again

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Solid push and Pull sessions the last couple of days

Managed a solid 2pps+15 on the Atlantis
And some really good progress on my pull downs and rows today.

I’ve always really struggled with getting any type of “work” / “pump” in my glutes but me and Kuba have really stripped it back to find what works for me – having my feet sat a tad wider and toes forwards seem to be good and I’ve never felt what I have the last couple sessions which is just nice

A few more bits organised for our America trio today. I’m really excited for kuba he’s never been anywhere quite far away it’ll be good for him to experience it prior to travel for shows to compete 🙌🏽

Meg Sylvester IFBBPRO

[Meg]

Today is the day.

So last week my bloods came back – all were fully in range, all hormones too. Test sat at 1 and everything else all good, my infection level is still a little out of whack post being ill but hoping that pulls down.

We added in the first offseason push cycle of 8 weeks with add 10mg primo daily.

Looking forward to seeing what progress can be made in this first push phase. Strength has built to my strongest ever whilst reversing and into offseason post show and now excited to see how things build even more so

Meg Sylvester IFBBPRO

[Meg]

Hope you’ve all had a great Saturday!

Some of my lovely clients had an epic day at the naturals 2bros finals this weekend. That’s all shows done now this season as a coach, been a super great year and can’t wait for more to come.

An epic leg session today – lots of progress made. Got 160 for 8 on RDLs which is super good, I want to do 165 for reps prior to leaving to the America so that’s the goal in 10 days 🙌🏽

A nice evening having sushi with Kuba and the family, just beautiful ❤️

Meg Sylvester IFBBPRO

[Meg]

Hey!

Do you have sore knees? If not you don’t need to use them

If you’re dealing with heavy loads for safety you may want to but it’s not a necessity

If you do want to start with the 7mm ones then in the future when you know your size you could always look to invest

Meg Sylvester IFBBPRO

[Meg]

Hey 👋🏽 do you have any pics for us to see exactly where things are to give a better idea?

Longer and slower you will preserve the tissue but it all depends on the start point, if you’re assisted also ?

Meg Sylvester IFBBPRO

[Meg]

Hey guys hope you’re having a great week so far!

Yesterday we went to watch violent night, honestly such a good film. We couldn’t stop laughing, recommend anyone to go watch.

Bloods came back yesterday – everything is in great check, my infection rate is still slightly elevated off the back of being ill but 1000000% better than it was. Looking forward to the first offseason push to begin 🙌🏽

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Happy Thursday

A busy day here – but productive what we love.

A great pull day – really started to build up some weight on my rows that I’ve not done before which is fun – I’ve found sticking points before and things are surpassing now. Which is cool, will be fun to see how things progress after this weekend introduction of peds

In a good rhythm right now which makes me not want to break it especially with the trip to America but it’ll be worth it

Meg Sylvester IFBBPRO

[Meg]

I agree PWO for me – I find for a lot of people though it’s a little hard to digest but it’s worth trialling it to see how you go

Meg Sylvester IFBBPRO

[Meg]

So obviously you’ve hit your weight cap which is good – depending on how serious there being with the weight as they may put you in the taller class given your height.

I wouldn’t start adding in diuretics especially if you’ve not got anyone who’s watched over your prep from a professional level to aid with advice.

You’ve hit the cap the thing this week is taking things each day as you go – you’ll not be able to load during the week if you’re close or over the cap I would still lower expenditure a little and see how weight moves to get you a little less fatigued too as this may help weight lower a little also.

Meg Sylvester IFBBPRO