[Meg]

Happy New Years Eve to everyone 🙂

Hope you all have a fabulous evening celebrating with your loved ones ?

This years been fab and both very challenging at times. Challenging times make us stronger as people and we wouldn’t be who we are without getting through tough times – always remember that.

Into a new year we go.

Oh and a fab push session had – lots of PBs rolling in now

Meg Sylvester IFBBPRO

[Meg]

Hey,

If you’re in a diet phase use this as extra energy output especially if in a diet phase.

If you do this work for a long period of time it’ll become the norm for you to have this level of energy expenditure daily anyway.

If recovery becomes a problem then perhaps h can look to lower cardio but for now i wouldn’t change anything

Meg Sylvester IFBBPRO

[Meg]

Rest Day

A busy morning already with client check ins, food shop and cardio.

Also had our nail lady over to sort out my nails and also my skin on my feet, it’s nice to have little bits like that done as a little pamper 🙂

Going to have a restful rest day today – will be sat at my computer working and then perhaps watch a film later

Meg Sylvester IFBBPRO

[Meg]

Todays post check in food increase – will add my weight stays for you also.

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

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
100 g rice
100g spinach
75g peppers 25g mushrooms

M6
30g whey
100g cor
30 g nut butter
100g berries

Rest day

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

M2
100g chicken
60g 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 80g carb from
Bread
100g peppers 50 mushrooms

M6
30g iso
40 g almond butter
100g cor 100g berries

Meg Sylvester IFBBPRO

[Meg]

Definitely digests a little easier but I do like a bowl of oats sometimes!

Meg Sylvester IFBBPRO

[Meg]

Yes of course and if it makes things quick and easy for you go for it!

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’ve all had a great day busy one for me with being away had some house bits and washing to do plus busiest client check in day

But all done in time to go smash training hit up 140 again today on my RDLs as we were running deload so wanted to back off the weight get some solid reps and I was very happy with how they went, I need to build my pills up properly this time to really help with my ham and glute development.

Last year they were scrappy and always hurt my QL the back of me is very stubborn so really making sure I get it right this time is super important to me

Physique development, strength development, feminity and happiness is at an all time high. We’ve got things very right for me right now!

Meg Sylvester IFBBPRO

[Meg]

Firstly you should never justify the quality of a program by muscle soreness / DOMs! If anything it’s a sign of poor recovery perhaps from sleep or from the actual training (yes when you first initially start a plan the new movements may cause more DOMs but that should settle quickly)

A program needs to be based upon your needs so any program whether it be high or low volume the selection should support the needs of you and your own recovery capabilities and selected to target all muscle groups.

My personal opinion is if you truly are taking your sets there with high volume you’ll fatigue super quick. But if training intensity in an individual isn’t great perhaps more volume will be needed till they learn to be able to train super intensively and then lower volume will see great progression once you are more accurate and intense with your training

Progression in the gym can be seen through strength gains. If the gain of strength is super high volume may be sat too low and vice versa. It is a case of trail and era but the biggest thing here is your hopping from program to program you just need to be a little more consistent with one to see how progression comes

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re well! Another great day exploring in London today and we met up with @rheagayle too!! Which was amazing.

Heading home today – we also hit up a pull
Session earlier today – felt great in the gym was nice to train somewhere different but can’t wait to get back home!

Meg Sylvester IFBBPRO

[Meg]

It depends how bad it actually is if you feel floored I would totally rest. If your just a little run down I would just refuse the volume for a few sessions until your feeling a little better!

Meg Sylvester IFBBPRO

[Meg]

A little extra rest day today as both myself and Kuba are in need of a little deload and devolume to help keep things progressing how they are.

My sleeps been pretty shit for a week and I usually sleep like a king. I was waking and still feeling overly tired doing normal tasks so is a big sign for me.

A little day in London sat on a bus looking at all the sights haha was lovely!

Tomorrow we will train at kings excited to see James and Rhea x

Meg Sylvester IFBBPRO

[Meg]

If you are still having amazing progress no need to change – if or when you start to stall on lifts this could be a good time to change sessions a little or just exercises. Especially if you need to bias and bring up certain areas e.g. more hammie work on leg days if more Han is needed compared to quad for the time being. But no need to change the entire split and most definitely not changing things if progress is still building how you need it x

Meg Sylvester IFBBPRO

[Meg]

Happy Christmas All

Had a day as far away from my phone as possible yesterday. It was so amazing to spend time with Kuba, our families and enjoy some fantastic food.

I am eternally grateful for all the wonderful people in my life. Excited for another amazing year.

Off to London today for a few days with Kuba x

Meg Sylvester IFBBPRO

[Meg]

If you struggle to keep your breath in your sets add in some intervals it’ll improve fitness and allow you to keep going in your sets a little more. You want to aim to keep your sets as continuous as possible to keep tension on, this will keep things more consistent and a fuck tonne harder.

Learning how to breathe and brace effectively is also something you could do with doing, strip the weight back and learn this too.

I only feel my triceps on a cable pullover if I do them wrong and start bending and extending my arm. Keep the arm locked to keep tension on the lat

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’ve had a wonderful Christmas Eve 🙂
Normal work day for me ahead of the weekends festivities ?

Leg day in the gym a a great session had I felt a little less powerful going into the session but definitely got going once I got in to a couple sets.

Ready for a lovely Christmas Day xxx

Meg Sylvester IFBBPRO