[Meg]

Hey All

Happy Sunday

Had a really restful nights sleep – definitely didn’t realise the clocks were going back so the extra hour in bed was lovely! Woke feeling nice and fresh!

An MK team meeting today with Kuba + our coaches which will be fantastic to catch up and run through plans all together.

Feeling nice and recovered post legs so I think we will increase volume up from baseline tomorrow x

Meg Sylvester IFBBPRO

[Meg]

I find bringing my wrist into a slight semi supernation, not going silly heavy + rotating my torso slightly to the arm I’m working so my hand can drive into my hip helps keep tension in my lat rather than my tricep 🙏🏼

Meg Sylvester IFBBPRO

[Meg]

The unsweetened options are usually much better in terms of calories.

I like oat or coconut in coffee but almond in most things I don’t use a lot of it and always opt for water in cream of rice or oats etc x

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

A Saturday leg day –

Todays focus was hams my main compounds being a leg press and a belt squat RDL

I feel good today much better as the week has gone on

Having an appetite again is lovely – feeling hungry for all meals which is what we wanted

Look forward to checking in Monday with Kuba

Meg Sylvester IFBBPRO

[Meg]

Happy Friday All

Hope you’re all well

Rest day here

Work + Recovery done for today – after the first 2 consecutive days back with training I feel good. Mentally just feel so good to be back. I feel full and strong. We’ve not rushed getting back because we know the good bounce we can get from coming back in a smart way

Meg Sylvester IFBBPRO

[Meg]

Did she have a full blood work panel done?

If she hasn’t regained her monthly cycle she’s still not in a really healthy spot – hormones will have been affects massively in the prep – sometimes side effects don’t show at the time but sometimes some time after.

IMO without knowing her full history I’d be inclined to bump up her fats in her diet and supplements + take her a little higher into a surplus

Lots of people think doing bodybuilding naturally is better from a health perspective but it isnt

I’d support more with the above

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Check in day with Kuba today weight is up a little – it’s nice to feel a little less poorly and a little more my normal self

Added some pics to see – we won’t make changes today so all is still as is

A great pull session this afternoon – we’ve gone back to the extreme row for my lat focus row in todays session – it feels SO good. Will run the upper back row on there again im not sure how I feel about it but one more session to see as I don’t want to jump ship on it quick!

Meg Sylvester IFBBPRO

[Meg]

As the guys say we can’t see any pics – but also whilst we’re on this – could you elaborate a lil more what’s you’re goal – what look are you wanting to achieve?

Meg Sylvester IFBBPRO

[Meg]

Was a great look – hope all goes well leading into your offseason!

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re all super well

Back in the gym with push today – felt a little wiped pre session due to some heavy work load days across the first part of the week but felt great once starting to warm up

Hit some good numbers on my presses today, really excited to see how things can build as we build up food

I’m still only sitting 3.5kg above my stage weight so not really too bad with my condition but I’m looking forward to making the most of this start to my offseason now 🙂

We will run my first push of off-season later into December as long as female is back and consisten, as that returned last week but need to see it monthly + that blood work is in order too before we start my androgen push during offseason

Meg Sylvester IFBBPRO

[Meg]

Strength loss will happen in a deficit

I’d say the longer I’ve trained + gone through preps / diets my body is less affected

If it’s a long slow cut I see less drop in strength until I’m close to stage lean if it’s an aggressive cut I do see an initial drop then a little bit of a rebuild –

I think adjust volume, depending on recovery capabilities is important at times like this to aid even intra workout recovery to aid strength retention

Meg Sylvester IFBBPRO

[Meg]

Morning All

Push day today – will go in with super slow volume – it felt great to be back on Monday so looking forward to today

A busy day of client work, we also have someone in decorating our front room looks so much nicer – can’t wait to decorate it for Christmas 🎄

Meg Sylvester IFBBPRO

[Meg]

Hey All

So I actually headed to the gym today – I don’t like being at home the gyms the only thing I do (other than activities when me and Kuba have time) other than work and I’m a bodybuilder and I love it – and mentally I felt low – so we went – devolume did –

I didn’t and I don’t feel my best but I moved – my head feels better and hoping if that feels better my body will push to that too

My numbers weren’t actually bad 🤣 and my check in pics were suprisinglu better than just before I got ill so I must have been fucked because a little bit of fatigue and illness lost and I look a bit fuller – maybe kubas just being nice (I know he wouldn’t if I looked like shit he’d say)

Oscar came down today was great to see and speak with him – we have such wonderful conversations and I love his company
Kubas session was good – was nice to be in the mix with him today – bodybuilding is what brought us together – alongside our mindset and drives being so aligned- personalities were so different but think it helps bring the better out in one another

Meg Sylvester IFBBPRO

[Meg]

I do agree with Oscar and Clare but we all 3 do have extremely SHIT knees

Even if my program doesn’t specify extensions pre a squat I always do a wake up style High rep set on there to warm my knees and get me ready for my working set – but I do also find when squats are a little further into my program like 3/4 exercises down like they are now I don’t feel the need for them as I’m already pretty warm and into my session

I don’t necessarily think you’ll get more out of you squat just safer if you do a warm up style set on the extensions – if you’re doing a working set or a couple working pre a squat it’ll make likely reduce load exposure for someone who’s super strong could be super useful to keep load and joints happy for a lengthy time with the training set up

Meg Sylvester IFBBPRO

[Meg]

I think aslong as tbey don’t detail what it is on the outside they shouldn’t question it – do you know of anyone else in your country who has?

Meg Sylvester IFBBPRO