[Meg]

If you get knee travel back ( I mean slight is ok ) but I’d aim to have your feet in a position where this doesn’t happen so it’s only foresees travel as the hips sit into the heels

Meg Sylvester IFBBPRO

[Meg]

Hey guys hope you’re well

A rest day today which is always nice on a Sunday!

We will go to the cinema this afternoon after this mornings productive run of :
Work
Walk
Meal prep
Massage
Podcast recording

Meg Sylvester IFBBPRO

[Meg]

Sorry to hear what you’re going through, do you have socials or email? Please feel free to send over your diet, your training, sleep habit data and where you mind is to my Instagram or email my email is megan.sylvester@hotmail.co.uk

I’m happy to help as will need a bit more info that we have here to make a clear decision on next steps female health is not something to play with

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Happy valentine’s!

Today was a leg day and a bikini pro came over to the gym for me to go over some glute training running through her lifts and looking over her physique to see the areas of weakness to base her training from, it’s nice to be doing more of that now for other competitors

Then leg session with Kuba
Kick back
Leg curl
Leg extension
Leg press
Squats
Claves

Followed by sushi!

Meg Sylvester IFBBPRO

[Meg]

Yes , body will stabilise bg itself , it’s how we stay alive

So would it be better to eat carbs first thing in morning as number is low ? So confusing lol [/quote]
The number isn’t ridiculously or worryingly low for a fasted reading

Are you feeling a certain way ?

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re well

Upper day ! Which will be :
Y raise
Lat pulldown
Lat rows
Lateral behind body
Front raise
Rear fly

All 8-12 x 2

Hope you’re all having a great end to your week

Meg Sylvester IFBBPRO

[Meg]

A ghee butter would be great as a source

Meg Sylvester IFBBPRO

[Meg]

I said above 1 set of hyper 🙂

What if it was a SlDl first and then the ham curl? Would u still keep setting one for first set and then setting 5?

[/quote]
Setting 1 5 then 3 is where I’d land if there is 3 sets – and if it lands earlier in your session if later on I’d opt closer to just the 5 and 3 , the prime curl arrest has decent resistance in the short so I aim for more mid to lengthened when choosing resistance setting on these hamstring machines specifically

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

A normal training day today

Which will be :

Glutes
One of my beautiful clients from South Africa Africa is over , I’m so excited to see her

Today’s session will be :
Glute kick
Hip thrust
Hyper extension
Smith split squats

Looking forward to it !

Meg Sylvester IFBBPRO

[Meg]

Awesome now it’s about staying patient don’t rush it as this momentum cns keep on building taking small wins each session whether be form reps or load and enjoy every second

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

Today has been a usual Wednesday

Where I have rested from the gym and I have done check-ins
Walk
Meal prep
Massage
Back to work

Hopefully you all had a great mid week

Since stepping away from stage we’ve had a huge focus on making sure that my horror function for the past 12 months has stayed very regulated after 10 years of competing and when I completed within that time losing my period towards the end of prep I just wanted to spend a little time keeping that nice and consistent

Body and my hormone metrics are now in a space where I’m ready to , keep those hormones happy that goes through some more intense phases with bodybuilding
Silky and health in mind in that I won’t run any PEDs to risk my hormone function and I won’t go to body fat levels like competition prep but there is no reason that I can’t actually get lean now

So we start with a good off-season for the next 12 weeks

Before heading into a proper diet, see what leg development we have crsged and keep on rinsing and repeating

Meg Sylvester IFBBPRO

[Meg]

I do agree with Peter, with the frequency being so high, I would definitely go for lower volume, especially if you are going all out intensity – to manage recovery to stay in the gym for as long as possible without needing to take a reset and so that progress within the gym can keep on flying

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

Hope you’ve had a good day

Today was a lower body for me

Definitely still a little bit under the weather , but definitely better than I felt yesterday

So I was ready to have a good session

Session was one of the new ones

Hip thrust
Single leg curl
Press through
Leg extension
Leg press
Calves

Looking forward to a good end of week one of my wonderful clients has come over from South Africa to visit her family so I’m getting to see her on Thursday which is going to be amazing

Meg Sylvester IFBBPRO

[Meg]

Currently gaining so around 10kg more from starting weight. So lifts have been on a steady rise also.

I’m an electrician but it’s been quiet so not been too demanding recently so no real extra load than normal.

I suppose I’ve not really bothered with recovery in supplementation always been lucky never really had any real niggles like this. Not getting any younger at 36 so will give the joint stack a shot to hopefully give some relief.

Thanks for all your replys!

If you are getting older and if you are getting a little bit bigger, I’m trying to get stronger

Then that does come with a bigger recovery demand

So likely something that you need to start taking focus with, otherwise things like work in life sometimes can get a little bit impacted but if you can actually focus on recovery, everything can work well together
The supplements are great, but they won’t do the recovery for you. You do have to put things in place as well.
Hot Epsom salt baths or showers
Allowing for some actual chillout time in the week, everyone’s version of that is different. I like to go out with my friends or my husband for a coffee. Sit there enjoying some company apps for me to destress and gives me a good form of relaxed time
Active stretching/mobility post a training session can help
Tissue work, especially if you are a treatment this could be ideal for you
And good sleep -this is King with everything

Meg Sylvester IFBBPRO

[Meg]

Guys, hope you are well

Today is a day for me, which was the usual

Check ins
Walk
Meal Prep
Back to work

I usually go with Kuba to the Jim to help him with his plate loading on his push session , but I feel awful today. I suspect that people have been spreading germs at the seminar this weekend, I’m sure after a good bath, another good night sleep I’ll be fine

Meg Sylvester IFBBPRO