[Meg]

Today is reverse out from diet day ?

Details of that plus sups are below, assistance wise I will do my second and final cycle in August this year, so nothing from end of Jan till then, cycle in August will be 10mg NPP for 6 weeks.

Bloods came back and all good too.

TRT 2 mg every 5 days

Gh 2 iu pre bed

Metformin 500 with last meal

Telmisartan 20 fasted

T4 100 mcg fasted

All weights are raw uncooked

M1 –

100g salmon

60g carb from bread

20g avocado

100g veggies

M2

100g steak

100 g rice or pasta

100g’pineapple

100g greens

M3 pre

100g steak

450g potatoes

100g pineapple

Intra

20g eaa

30g cyclic dextrose

200ml coconut water

200 ml pomegranate

M4 post

120g cor 60g whey iso 150g berries

M5

100g steak or salmon

75 g rice

100g spinach

75g peppers 25g mushrooms

M6 shake and blend

30g whey

100g oats

10g nut butter

100g berries

Rest day

M1

100g steak

100g spinach

75g peppers

75g mushrooms

M2

100g chicken

60 carb bread

50g avocado

100g veggies

75g peppers 75 g mushrooms

M3

30 g iso

100g oats

20g dark choc

150 berries

M4

100g chicken 50g rice

100g green beans

50g avocado

50g mushroom 50g peppers

M5

100g salmon 50g rice or bread

100g peppers 50 mushrooms

M6

30g iso

20g almond butter

75g oats 100g berries

Ready to get big – we will run this push for the remainder of this year unless a need to pull back.

Meg Sylvester IFBBPRO

[Meg]

If you’re dropping down to devol you want to get it over and done with so you can get back to it for some time. I think working at the same as previous session or at 90%, dropping vol of sets, still taking the isolation sets there (with no forced reps) and leaving the struggle rep out of compounds is enough but trial and see what works best for you

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’ve had a great day.

Busy one here as I trained a tad earlier to be able to drive to Maidenhead to watch my client compete 🙂 a good day for her

Will have a little lie I’m tomorrow as I’m not going to get back till late

Will update with push foods and plans tomorrow once kuba sends them over with my check in 🙂

Meg Sylvester IFBBPRO

[Meg]

Happy Friday All

Been leaking one of my ladies ahead of the Ben Weider this weekend. We were told she needed to be fuller as they are going for a less lean more full look for bikini this year so we’ve filled her out a little for this one – really happy with how she’s looking this evening ahead of her first pro qualifier 🙂

Can’t wait for all my clients to get on stage this year – going to be a fun one xx

Meg Sylvester IFBBPRO

[Meg]

I don’t think there is ever a right or wrong exercise. If you find a movement that feels great for you, do it well and get strong with it then those are the movements that you should do.

For example in my own training – from some previous injuries when I used to dive I can’t do any overhead tricep work without getting horrid pains in my elbows – so I stick with neutral push downs, EZ bar push downs and I like a skull crusher also as it doesn’t put my arm in a position that hurts my elbows

Meg Sylvester IFBBPRO

[Meg]

Bodybuilding in London is thriving 3 awesome gyms I’ve been to – Kings, MuscleWorks + Crayfords.

You can’t be anymore social than London it’s VERY busy but you can get away from the busy-ness quickly.

Food wise there are so many incredible places to eat – lots of culture in London

I love to go

Meg Sylvester IFBBPRO

[Meg]

Hey All

Rest day here for me.

Lots of work done and got to do some painting in the house today.

Feels good and fresh and bought some house plants. I wonder how long till I kill these ones ?

Legs tomorrow!

Meg Sylvester IFBBPRO

[Meg]

Hamstring Day

A great day in the gym today – 150 for 9 on SLDL a few felt a little rushed at the floor but was surprised to have them feel as good as they did with being a lot lighter than the last time I did this session.

Tomorrow is a rest day and body is very ready for it, dog sitting for my parents so got the big dogs and a little dog for a lovely big walk tomorrow.

Hope you all have a great evening

Meg Sylvester IFBBPRO

[Meg]

How is body composition?

I’m presuming you’re currently in a grow phase – will you look to compete? When?

You could do a few things – if body composition is still holding well and so is your appetite and you’re looking to push up then for sure a little extra food would aid with this.

If appetite is poor and seeing things maintain for a while could be worth resetting appetite, pulling back again before pushing on

Meg Sylvester IFBBPRO

[Meg]

Hey All

Happy Tuesday

Pull day here – was a great session! Managed some good PBs and felt everything working super well.

I always feel in a deficit initially my training just feels a little better and a little easier. Just going into the session feeling a little less full haha. But we know we have to be uncomfortable to grow. But making the most of feeling this way

Meg Sylvester IFBBPRO

[Meg]

I personally would either take an extra rest if u feel truly truly terrible or would just lower volume for my session.

Making sure your bed routine if possible the same each evening is a gamechanger with consistent good sleep

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’ve had a great Monday!

It’s been a usual Monday of check ins and admin work.

A busy end of the week with Luke staying with us so nice to get back to normal schedule today

Tomorrow will be pull and I’m super excited for it!

Meg Sylvester IFBBPRO

[Meg]

It’s obviously down to the individual.

I used to add it prior to my leg press + squat paths just post prep when stability was an issue to reduce load a little on my compounds – once I got strong and stability was no longer an issue it was removed.

I always start with a hammie curl for my sessions as they are a huge focus for me and for the reason Rich states above

Meg Sylvester IFBBPRO

[Meg]

I definitely wouldn’t increase volume! It’s normal for strength to take a hit when in a large deficit and when you’re lean.

Lowering weight to hit rep range, you can lower volume but if you’re still recovering session to session I wouldn’t if just drop load. And are you fatigued?? When was the last time you took a little rest? Or a devolume?

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Happy Sunday – another day of the seminar today – a little in and out for me as I had to see my mum in the AM for Mother’s Day

(Happy Mothers Day to all Mothers!)

A push day for me – I’ve reset the Atlantis press and strive press as all was getting a little too archy strength was pretty good.

Ready for a rest day tomorrow a little beat post the 3 days on just need that extra rest and back into normal routine

Meg Sylvester IFBBPRO