[Meg]

Hey Guys

Hope you’re well

So my BW has been the same for some time, to see some more progression – muscle, performance and physique wise Kuba upped my food yesterday at check in.

I will drop what the details of that are below

All weights are raw uncooked

M1 –

50g salmon

60 carb ( 2 English muffins ) 20g avocado

100g veggies

20g iso

75g cor 100g berries

M2

100g steak

100 g pasta

100g’pineapple

100g greens

M3 pre

50g smoked salmon

70g prawns

100g rice

100g pineapple

1 rice Krispy

Intra

20g eaa

30g cyclic dextrose

200ml coconut water

200 ml pomegranate

M4 post

120g cor 60g whey iso 150g berries

1 rice Krispy

M5

100g steak or salmon

100 g rice

100g spinach

75g peppers 25g mushrooms

M6 shake and blend

30g whey

100g cor

30 g nut butter

100g berries

Rest day

M1

100g steak

100g spinach

75g peppers

75g mushrooms

M2

100g chicken

80g carb bread

50g avocado

100g veggies

75g peppers 75 g mushrooms

M3

30 g iso

100g oat mix

30g dark choc

150 berries

M4

120g prawn 100g rice

100g green beans

50g avocado

50g mushroom 50g peppers

M5

100g salmon 100g carb from

Bread

100g peppers 50 mushrooms

M6 shake and blend

30g iso

40 g almond butter

100g cor 100g berries

I like how you/Kuba add in all the berries, pineapple, spinach, peppers and mushrooms. As a someone who eats very basic and boring I wonder if its for added vitamins and minerals or just for flavour? ? Probably a silly question, but I will be happy for any answer anyway ?[/quote]
Hey Tor

Hope you’re well. It’s for the added vitamin and minerals it gives to us, for the added gut health benefits also. Right now with food being high kuba literally sits and makes me eat it haha. I think it’s nice to have some extra veggies not just the greens 🙂

Meg Sylvester IFBBPRO

[Meg]

Yes the Oura is great – I think it’s always good to just track your sleep without trackers too to understand what routine pre bed works best for you to wake and feel refreshed too!

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re well

So my BW has been the same for some time, to see some more progression – muscle, performance and physique wise Kuba upped my food yesterday at check in.

I will drop what the details of that are below

All weights are raw uncooked

M1 –
50g salmon
60 carb ( 2 English muffins ) 20g avocado
100g veggies
20g iso
75g cor 100g berries

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

M3 pre
50g smoked salmon
70g prawns
100g rice
100g pineapple
1 rice Krispy

Intra
20g eaa
30g cyclic dextrose
200ml coconut water
200 ml pomegranate

M4 post
120g cor 60g whey iso 150g berries
1 rice Krispy

M5
100g steak or salmon
100 g rice
100g spinach
75g peppers 25g mushrooms

M6 shake and blend
30g whey
100g cor
30 g nut butter
100g berries

Rest day

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

M2
100g chicken
80g carb bread
50g avocado
100g veggies
75g peppers 75 g mushrooms

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

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

M5
100g salmon 100g carb from
Bread
100g peppers 50 mushrooms

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

Meg Sylvester IFBBPRO

[Meg]

I agree you don’t want to ignore the pain.

I find adding some tiger balm and sleeves 30
Mins pre session helps getting them going

Higher rep ranges – correct form and not doing any movements that cause too much irritation is key

Meg Sylvester IFBBPRO

[Meg]

Rest day for me

Hehe my body needed it!

But had a wonderful one – all work and Josie clean done in the AM

And then off to see my friend Ashton, I absolutely love spending time with ash he’s my oldest and best friend xxx

Meg Sylvester IFBBPRO

[Meg]

Yes I find dandruff medicated shampoo helps with the build up.

Some people are however super responsive to assistance in this way too.

See if the above can clear it other wise it may be a case of switching up what you’re currently taking

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Push day for us – kubas adjusted the set up a little due to us training in other gyms and using the best set up at each gym.

Some additional back work for me and Kuba. Extra glute work also for me happy days.

Session was super super strong ?? very happy

Meg Sylvester IFBBPRO

[Meg]

had such a lovely day in town yesterday with Megs! was so nice to have her down in London for the day

Today I have a posing client and then will head to train hams later today

Majority of my steps done this morning and will finish them up on my treadmill later if this storm doesn’t settle, otherwise I will head out and do my normal afternoon park laps

Love you so much

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan…if I’m not feeling something with the first little addition I work use that again

Meg Sylvester IFBBPRO

[Meg]

Leg day for us today!

Had a conversation with Kuba and Mark in the sessions…turns out we’re all pretty weird.
We have the same 5-6 songs/motivation vids we listen to on repeat when training because they have worked well in sessions haha. I used to be like this when I used to dive…preparing for the dive the same every time.
We all have funny little minds

Session was fab! Nice and strong. Ready for a chiro session tomorrow and a push day

Meg Sylvester IFBBPRO

[Meg]

I agree with what Clare said here – off the back of being poorly your body may be struggling to digest what you’re having for your pre workout, that plus if your still feeling a knock on effect from the illness you will be fatiguing a little towards the end of your sessions right now.

I’d say it’s a good idea to look at your training volume right now to something you can recover from not just from session to session but set to set so you don’t have these issues towards the end of your session

Meg Sylvester IFBBPRO

[Meg]

Evening all!

Hope you’ve all had a great Thursday.

All check ins done nice and early so that I could head off the London to see Rhea

Spent the train journeys catching up on some admin and the rest of my work

But what an incredible day – shopping, chatting and having some foods with my Rhe.

We haven’t had food out just me and her since 2019 so that was just bloody amazing. Love her so much sad she leaves again soon

Meg Sylvester IFBBPRO

[Meg]

For me personally if in a diet phase I don’t want anything to affect my training or my recovery as obviously lesser foods, higher expenditure will push us a little further into fatigue especially the further we get into it.

I personally prefer my cardio to be away from training. If time is an issue perhaps a cheap exercise bike for home to hop on as soon as you wake.

If it’s simply just a walk with no HR goals then I don’t think the walk pre or post session will affect anything

Meg Sylvester IFBBPRO

[Meg]

Pull Day

Trained alone earlier today due to having some things to do this afternoon

Session was new with the new block we’ve started. Spoke with kuba pre session as I felt I wanted to use some different machines for certain movements due to them feeling better for me. Was given the green light

And a super session, the best pull day in little time just for the feel during and after, super pumps all round

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’ve all had a great day.

Normal Tuesday for me with work – for training today we headed over to Flex n Tone in Manchester

I love this gym I think more than most in the world…there and UF Rotherham just give you that get ready to get it feels even if they had zero people in.

Was nice to do the incline press on the nautilus we have the Gym Shop version at Roth and was a tad heavier. But managed the same weight just 1 rep less. Rest of the session was great too.

Meg Sylvester IFBBPRO