[Meg]

Really cool look here Meg!

Thank you so much ?

Meg Sylvester IFBBPRO

[Meg]

All weights are raw uncooked

M1 –
50g salmon
60 carb ( 2 English muffins ) 20g avocado
100g veggies
20g iso
100g berries

M2
100g steak
100 g pasta
100g’pineapple
100g greens

M3 pre
100g steak
100g rice
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
75g cor
20 g nut butter
100g berries

Rest day

M1
100g steak
100g spinach
75g peppers
75g mushrooms

M2
100g chicken
40g carb bread
50g avocado
100g veggies
75g peppers 75 g mushrooms

M3
30 g iso
100g oat mix
20g dark choc
150 berries

M4
120g prawn 75g rice
100g green beans
50g avocado
50g mushroom 50g peppers

M5
100g salmon 50g rice
100g peppers 50 mushrooms

M6 shake and blend
30g iso
20 g almond butter
75g cor 100g berries

Meg Sylvester IFBBPRO

[Meg]

Morning All.

Check in today and still at 70kg. I’ve been sat here for about 6 weeks now – appetite has been up and down, mostly good but we crack on even if it’s not.

So in order to push forwards we are going to do a little re set – get lean, get appetite back in a super great position and push on. Cals have been dropped quite a lot I will post them in a second.

I will add pics here and keep you updated with progress

Meg Sylvester IFBBPRO

[Meg]

Do a little bit of self study first – some great knowledge on training and nutrition will go a long way.

Really building a solid base of inter personal skills and figuring out what type of coach you want to be.

I think walking the walk has to be done first too especially in bodybuilding to really understand and support the process

Meg Sylvester IFBBPRO

[Meg]

Hamstring day for me – I knew going into it I was feeling that serious fire. Better than I have been the last few days but not that fire as normal so opted for a less taxing hinge in the DB RDL managed 60kg for an easy 14 was fantastic!

Tomorrow is a rest day and after a spa afternoon for my friends hen I’m ready for a good nights sleep x

Meg Sylvester IFBBPRO

[Meg]

Hey!

So if it’s the whey you’re using that’s causing the issue I’d always try to swap it out. I’d away a go for a isolate. The iso or iso pro from the JP range would be awesome for you! Or if time js of the essence I find eating a little bit of chicken would also be quick as your protein source.

As Pheebs says stress could also be a contributor.

Also what assistance are you currently running?

Sometimes post a push if you’ve pushed a little too far with the appetite being super shut it does take some time for it all to sort and settle

Meg Sylvester IFBBPRO

[Meg]

Hey All

Pull session today – the penultimate at lower volume.

I didn’t feel super up for training but once I got going felt great + felt super strong!

So excited to be back to full volume!

Meg Sylvester IFBBPRO

[Meg]

I agree with the guys above with trying to have it placed away from training.

One advice I give to my clients is buy a cardio piece for home and jump on it as you wake

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re well.

Rest day for me – spent the morning doing work + then a big house clean.

It was needed! feel nice and relaxed now that I’ve managed to clear some bits out at home and clean. A little mental de clutter via physical de clutter.

Ready for another lower vol session tomorrow.

Another 2 of those before we’re back to it. Unless we feel more is needed. I have my check in on Sunday with kuba so can address it then!

Meg Sylvester IFBBPRO

[Meg]

Hey

I have this also – not a fun feeling at all, I always find that when I’m a little leaner it always seems to flair a little more too.

I actually have heel wedges that I add into my shoes, I find insoles that raise just my arch actually aggravate my feet more. I tend to leave the heel wedges in most the time that helps mitigate a flare up.

Medical professionals can do the cortisone injection but honestly feels good for about a week then your back to square one so never been worth it in my opinion.

Strengthening around your calves and ankles helps to keep the reduction of flare ups to a minimum. You can get these prescribed by a physio or just check out YouTube most the movements I use are detailed on there

Meg Sylvester IFBBPRO

[Meg]

there is more of a place for this in a pushing phase

Meg Sylvester IFBBPRO

[Meg]

Hey All

Push day and first day at devolume for me.

I did feel a little more sluggish going into my session today – I think the first couple sessions when it’s time for a little loading feels this way…well they do for me. I’m looking forward to feeling firey again after this little phase.

Tomorrow is a rest day I have lots of work on but a little more “stationary” work so will be able to make the most of that.

Meg Sylvester IFBBPRO

[Meg]

Leg Day

And a normal work day – my days are pretty boring. Busy but boring hehe

Leg day was a super success today – 3.5pps on the Cybex Smith Squat.

I felt a little fucked going into my session not going to lye but felt I needed to do my squat haha – I’m not even a little bit sorry.

Excited to be back feeling fresh in a couple sessions!

Meg Sylvester IFBBPRO

[Meg]

Hey

So what do you do before this exercise? If it’s your main compound and you’re building quite a bit of strength with it – do you do any isolations before? If so try changing the order with this placing first

You could have lost the form, control with it – could reset and try to build up again.

Or if it was just the one session could just be an off day – I’d just go in again to see the next session in this case

Meg Sylvester IFBBPRO

[Meg]

Hey Max.

With things like this yes it can sometimes be a little serious so always better to seek medical attention with it just to be sure.

Obviously we put our bodies through a lot with the heavy foods and assistance and some people are more susceptible to negatives than others so to be safe I’d go see someone about it

Meg Sylvester IFBBPRO