[Meg]

Hey Guys

A really solid pull session yesterday clap 👏🏼

Lots and lots of progressions taken with load and reps – can definitely take some more with loading next time too.

Feel the smith hip thrust set up is finally nailed down – trialled a little wedge under my toes but felt lots of hams, so I took that out for my set and it felt so good.

Really looking forward to seeing how things will progress visually as we start to gain even more strength ✔️🙏🏼

Meg Sylvester IFBBPRO

[Meg]

Sorry guys I can’t seem to add pics atm

Meg Sylvester IFBBPRO

[Meg]

Hey All

Check in day for me sat at 67kg – I’m happy with todays look, if bloods allign well at the start of December I will be jumping in my first cycle this offseason at the start of December.

I’ve attached some pics below

Progression in the gym is good – starting to hit some really good numbers right now. I didn’t loose strength in prep so been able to build back on those. Hoping extra strength = more muscle gained again in this offseason

Meg Sylvester IFBBPRO

[Meg]

I always take it pre bed – means I don’t miss having it and it’s far away from my training time.

When do you train?

Meg Sylvester IFBBPRO

[Meg]

Hey buddy! What weight are you now? How do you look? Can you post some pics and some more information?

250lbs 5’11’[/quote]
I agree with kuba you need to come down a little with your weight before pushing into a good long offseason again

Meg Sylvester IFBBPRO

[Meg]

There’s a difference between getting to 300lb and being in great shape or just getting there real out of shape

We don’t really know what you look like, diet, weight, height, supp set up to help. But small progressions with food, adjustments with expenditure + supplement titrations to aid the process – don’t rush your process

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’re having a lovely lazy day to the weekend

Was ridiculously cold here today when taking the dog out, but I love that, when it’s WAY too cold to rain and you can get all toasty in your big coat!

Push day today – which is the session with the high incline smith press, strive press + gym shop flat press. I went s little too quick with my sets last time and felt a bit fucked in my flat press so will take my time a little more this session

My weight had dropped a little from the off plan meal then risen again after a normal rest day, really happy with where condition is sat at my current BW!

Meg Sylvester IFBBPRO

[Meg]

Hey

I think the 2 rotations you have of the upper / lower set up is more than enough

I agree with your methodology behind it if getting better with those movements and stronger with the for some time before thinking of shifting

I used to have more than 2 rotations for each session, it was confusing and the progress I saw each session was small – I’d stick to the 2 rotations for both your upper and lower and get stronger with that, especially being so young

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re good

A lovely evening away in Manchester-

Was amazing to spend time with our lovely family and friends and each other!
We headed into Manchester this am after the spa to walk around the Christmas markezts which was super nice before we go to America we’ll go to the one in York and Chatsworth as their a little less hectic haha!

Back home now to chill and walk with the doggos 🐶

Meg Sylvester IFBBPRO

[Meg]

Hey,

The rate of gain here isn’t negative – it’s quite reserved. You do need to gain an element of body fat to get a little more energy for day to day life you’re no longer in comp prep so we don’t need to try hold condition. The rate of gain to me is good, if anything I wouldn’t be angry with a little more

If you’re feeling good and performing good and seeing a steady rate of gain this is good, if things start to stagnate you can look to adjust

Increases come through – more good, strength increasing again, off plan eating (if any – not a negative for a meal off every week or 10 days imo). If you’re assisted changes in hormones function from change in cycle. I see a shift in weight / body comp when reducing out thyroid meds also

Hey Meg thanks for a very in depth reply.

I am shooting for around 0,3kg of a weight gain per week but didn’t want to further increase food because of that big weight jump. I’ve increased my food quite a lot post show but I guess my body is using it well and further increasing will be needed. In terms of off plan eating I’m not a fan of it since it just does not digest as well as my diet food. I’ve had a meal off post show after about a year and a half ago, but did not finish it because it sucked to be honest.

However I’m not assisted so this can’t be the reason for a sudden weight gain. I will add in maybe 100cal next week based on this weeks average weight and my performance in the gym.

Thanks again! [/quote]
I’d be inclined to allow for a tad more weight gain per week.

If you see it jump I wouldn’t push for the sake of pushing – utilise a set up for as long as you can no need to add more if it isn’t needed 🙏🏼

Off plan eating us always your choice of to do or not to do 🙂 quality over anything as always for sure to make sure it digests well.

Don’t see the rise as something negative when you’re not in a diet phase especially when rise has been pretty steady imo

Meg Sylvester IFBBPRO

[Meg]

Happy Thursday All

Rest day here – a busy morning of work + admin.

We’re also going to Manchester for the evening for food with friends / family and to stay over. So got everything but the kitchen sink to take obviously haha. So got those all ready too.

We have a planning afternoon with some exciting things in the pipeline from a personal/business poring of view together – so all systems go 🙏🏼

Meg Sylvester IFBBPRO

[Meg]

I agree with kuba – no need to remove. Tapering off a little when carbs sit higher

Meg Sylvester IFBBPRO

[Meg]

Hey,

The rate of gain here isn’t negative – it’s quite reserved. You do need to gain an element of body fat to get a little more energy for day to day life you’re no longer in comp prep so we don’t need to try hold condition. The rate of gain to me is good, if anything I wouldn’t be angry with a little more

If you’re feeling good and performing good and seeing a steady rate of gain this is good, if things start to stagnate you can look to adjust

Increases come through – more good, strength increasing again, off plan eating (if any – not a negative for a meal off every week or 10 days imo). If you’re assisted changes in hormones function from change in cycle. I see a shift in weight / body comp when reducing out thyroid meds also

Meg Sylvester IFBBPRO

[Meg]

Hey Simon

I think following and seeing who’s protocols you allign with and you’ll also see their own personalities shine through,
Then it’s down to who you’d personally prefer to work with

Like any relationship it works both ways effort, communication and honesty from both sides needed

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’ve all had a fab Wednesday

Pull sessions today – Kuba adjust the order of my movements today switching one of my upper back rows and pull downs in order. Definitely felt so much better. I actually struggle to get my upper back pull downs working well if I’ve not done any upper back rows. So I’m really glad we’ve switched it

All volume up at 100% and feeling great for it

Meg Sylvester IFBBPRO