[Meg]

Oats, rice, potatoes, ground rice. Lean meat that you enjoy chicken, turkey , minced beef. I think whole foods are always good go tos!

Meg Sylvester IFBBPRO

[Meg]

Rest day ☑️

Normal busy but productive day

Food shop, food prep, client work and some admin work done. Aswell as building a new desk for Kuba with my dad.

Evening spent doing the last little bits of Christmas shopping ?

Meg Sylvester IFBBPRO

[Meg]

Stretching and any mobility will allow you to be a little more supple when training allowing for you to get right into the positions the movements require

Meg Sylvester IFBBPRO

[Meg]

Hey All

Wednesday busy little day – lots of end of year finance bits getting done right now – it’s all getting done now in a nice little rhythm with it all.

And a pull day for me – very strong session! All lifts progressed and it all felt amazing too.

Rest day tomorrow going to sort some bits for Christmas tomorrow looking forward to it

Meg Sylvester IFBBPRO

[Meg]

I honestly feel you will perform and recover a little better if you train a little later after a few meals.

But it depends also on how much free time you have to train in your day as if training fasted is where you can have more time in the gym then perhaps this is something you will need to do. I find the best cause of action for this to be a heavier meal pre bed, shake upon wake with carbs in and then off to train

Meg Sylvester IFBBPRO

[Meg]

Push Day done….

A usual work day for me with lots of client work, Tuesday is my busiest day of check ins. But all done early so I can move into all other work too.

A great push session – back on the Atlantis today and it felt absolutely fabulous! Going to see this fly over the next few weeks!

Meg Sylvester IFBBPRO

[Meg]

Filmed today for the JP site had a good session although I don’t usually train on a Tuesday I switched my sessions around so I could fit in with Kam as were still filming together atm.

Was of a deload as well so was nice to be back to normal and smashing it again shoulder press felt so heavy but managed to do decent reps so I’m happy with that will add my log book below.

Been sorting out my new app which should be launched in a couple of days excited to be able to have a new system and everything be under one thing and not have much messing around to do.

________________________________________

Step it up!

Instagram- jadekelsie_ifbbpro

Website – http://www.jadekelsie-coaching.com

|www.trainedbyjpclothing.com – The most anabolic clothing ever!

|www.trainedbyjpjyj-nutrition.com – highest quality supplements on the market.

Was incredible to see you today, looking amazing as ever xx

Meg Sylvester IFBBPRO

[Meg]

Yeah I like Max’a idea – the micro plates work well for me…again though if you’ve been running for a some time could be good to work within a different rep range for some time before coming back to the current or switching for a different hinge like an RDL, SLDL etc but it does depend on your goals

Meg Sylvester IFBBPRO

[Meg]

Rest Day here

A super busy one but always good for a busy day, I prefer being busy to anything.

Getting all our clients set up on this new payment system is taking a LONG time haha, but better I do it properly than missing anymore.

Back in tomorrow for a push day – ready for it

Meg Sylvester IFBBPRO

[Meg]

Evening All

A wonderful session today training with @rheagayle we hit up hams and glutes and filmed it for the site,

Training feels good right now, RDLs we’re flying and I’m not feeling 100% at the moment, so buzzing. Had this flu thing for a few weeks now hoping it disappears for Christmas

Meg Sylvester IFBBPRO

[Meg]

Hams Day

And today we’re filming for the site which will be fun – I will go through the set up to help bring up my shocking glutes and hammies!

Check in Again today – my weight hasn’t budged too much from the increase in food and I actually visually look bigger but leaner too – so this is awesome ?

Meg Sylvester IFBBPRO

[Meg]

You’ll be fine doing this – especially if work means less time so need to make it more efficient.

When I worked long hours I cooked for my work week on a Sunday a froze the Thursday and Friday stuff and let it defrost from the night before needing so I could eat.

Whatever works best for you but the quality is good enough to have that amount of whey for sure x

Meg Sylvester IFBBPRO

[Meg]

A solid push session today!

Managed an extra 5kg on my smith press for the same reps and great form! Plus and extra pin up in weight on the Strive press for the same reps.

Some great progression. I am feeling a little beat so depending on how I feel I may rest up a little over the weekend but I will see after tomorrow xx

Meg Sylvester IFBBPRO

[Meg]

I think the first thing here is don’t see the off plan or your coach giving you one as a “reward” food is fuel and isn’t something when we have been good, feel happy or feel sad that we should “reward” ourselves with. Obviously eating things that aren’t on Plan is a part of the offseason, it’s great to socialise and it’s nice to be able to have a variety of foods especially if they are enjoyable for you.

Sticking to foods that digest well for you is a big factor, eating until you are full. Just to make sure you feel not so heavy stomached the next day.

The feels of guilt will get better but you have to view the food as fuel and enjoy as enjoying some social time rather than it being a reward

Meg Sylvester IFBBPRO

[Meg]

Check in day for me.

Weight has held at 66-66.5 for a good long while now.

So today saw a good increase.

I will post my diet below for you along with current pics of my physique.

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

M2
100g steam
400g potatoes
100g’pineapple
100g greens

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

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

M4 post
120g cor 60g whey iso 150g berries

M5
100g steak or salmon
90g rice
100g spinach
75g peppers 25g mushrooms

M6
30g whey
80g 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 60g carb from
Bread
100g peppers 50 mushrooms

M6
30g iso
40 g almond butter
80g cor 100g berries

Meg Sylvester IFBBPRO