[Meg]

Huge congratulations for the first comp!

For me

A lot of midsection work is needed as it’s a MUST for this class – core control work and abdominal training
Then it’ll be that all things need to grow, there’s no blaring weakness other than you just need a lot more mass everywhere, even into your lower to still keep the taper that’s needed in men’s physique there

So a well rounded plan to ensure your entire physique steps forward is neededn

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good

Good session today which was

Lateral raise
Inline press
Lat pulldown
Lat row
Upper back row
Rear fly

Yes … I trained upper shock horror, Kuba is trialling upper lower and if he does ill likely do
Glute iso
Legs
Rest
Rest
Legs
Rest
repeat –

Which will be a nice way to roll for this week whilst away for ease it just make sense to do the upper sessions

Be careful lol WPD here I come 😉 haha just kidding

Meg Sylvester IFBBPRO

[Meg]

If you feel better and you feel like you are progressing well with the push pull legs – stay with it and run it

An u/l has to be set up well yes the sessions will likely be a little bit longer to ensure that you can hit a good amount of volume throughout the week, especially for push and pull movements

But you do actually end up with frequency across a 7 to 8 day window , but stay with the push pull legs if you have a run with it

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re okay

First day here in Dubai

All food sorted and it’s an additional rest day as we did have quite a late night last night

And I look forward to getting into the gym tomorrow

We will definitely spend the day having a little bit of moozy around whilst obviously making sure all work things ordered which we’ve done the majority of that this morning since we were a lot earlier than the guys in the UK all of the replies have been done for checking it will now be about waiting on people sending video clips, et cetera as the day goes on

Hope you all have a great day

Meg Sylvester IFBBPRO

[Meg]

I am with Claire. I would also eat at maintenance. You obviously don’t want to see bodyweight drop a lot but you also don’t really want to see it gain a lot so if you do start to see you do one of those things you’ll either need a little bit less or a little bit more food and that way you’ll be able to find your maintenance

As Claire mentioned a little bit of light activity will be great to keep things moving where possible

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Me and Kuba travelled to Dubai today

Looking forward to doing the same stuff, but just in a warm climate LOL

Today we rest tomorrow we rest we will train for three days we rest again and then we will go home

Same shit
Different city

Just nice to be in a warm climate !

Was an early one , so I’ll definitely be ready for the bed when the time comes later once all the bags of food are unpacked

Hope you’ve all had a great day

Meg Sylvester IFBBPRO

[Meg]

I do agree with hilly that a more frequent doses will be what will help to keep levels a little more steady across the week and markers to stay more in line as well

Minimum, I would do per week would be three times

Meg Sylvester IFBBPRO

[Meg]

Hey all

Leg day today

Which is

Seated ham curl
Leg extension
Calves
Leg press
Glute kick back

And I also have Kerry competing , over in Spain so will be a great day and I’m looking forward to seeing the look on stage

Meg Sylvester IFBBPRO

[Meg]

I haven’t found as much benefit for most when utilising klow compared to them as individual peptides

But a
1mg morning and night of BPC157
1mg GHK CU
10mg weekly on tb 500

I found to be very effective

I’ve had some girls who have had surgery for breast augmentation recently and they’ve been back in the gym after a couple of weeks

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day for me which is

Work
Walk
Meal prep
House work
More work
Packing some more for travel on Monday

Look forward to mine and Kubas last leg day on Sunday before we head away for a week

Will be nice to go and it not be for a show xx

Meg Sylvester IFBBPRO

[Meg]

I like a good lunge variation like a heel raised static lunge or a walking lunge or a split squat
Alongside a normal squat as a secondary compound

Meg Sylvester IFBBPRO

[Meg]

Hey guys, good morning

I have two of my lovely clients coming to join me for a session today

Which will be glutes

Session will be :
Hip thrust
RDL
Split squat
Leg press
Kickback

Today’s day has been the usual –
Work
Walk
Meal prep
Back to work
Off to the gym

Rinse and repeat

Meg Sylvester IFBBPRO

[Meg]

sorry, for biceps on push, 2 sets ?

yes that’s what he suggested it would be a great addition, make sure that you are doing an exercise both for shortened bias and lengthened bias

Meg Sylvester IFBBPRO

[Meg]

Happy Thursday All

Rest day usuals :

Check ins

Dog walk

Meal prep

House work

Work

Hairdresser appointment

And definitely!! Making Kuba sit and watch stranger things later haha, I literally can’t wait

Hope you all have a great day

Meg Sylvester IFBBPRO

[Meg]

The end of a competition prep can get very much like it or a long, heavy diet

It depends on the goal is it for our competition? Or just a diet if it’s just for a diet and you have achieved the goal with your body fat levels it might be time to reverse out to help.

Other things that help me
Phone away from me for 45 minutes
Dream sleep 90 minutes before bed
Eating as close to bedtime as possible
Making sure that the house is nice and dim
If I do wake up, not looking at my phone

Meg Sylvester IFBBPRO