[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

[Meg]

I’m with rich! Is this a BOR? A bent over row.

I feel they are both major compounds and wousktn stick them in the same session so one would take away from the other so better to split into seperate sessions.

But it depends if you mean a row ?

Meg Sylvester IFBBPRO

[Meg]

Rest day

A nice rest day actually spent with Kuba

Work, food prep, dog walking, food shop the normal rest day shenanigans.

And we both had a tattoo – took my laptop to do some work as I sat so could still be productive.

Hope you’ve all had a great day

Meg Sylvester IFBBPRO

[Meg]

Like yourself and Clare noted all of these things can most definitely help – alongside not being silly with food or drugs to make sure that waist line stays in tact.

But for the most part genetics does play a huge roll here

Meg Sylvester IFBBPRO

[Meg]

When it comes to having anything sickness wise (vomiting or the other end) I’d always rest up. I wouldn’t force any food and would get back to eating once that returns. There is no point in trying to train till you’ve had at least 1 whole rest day eating and feeling good before going back into training

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’ve had a great day. Monday after a hectic week I was ready for some normality with work, bed times. A little less up to Christmas now which I can’t wait for!

Today was pull day – very productive session. Progressions all round for me and happy with the little bit more fullness I have right now. Things couldn’t be going better performance wise!

Meg Sylvester IFBBPRO

[Meg]

We just added primo. TRT keeps me in normal active range so taking this out wouldn’t be very smart

Thanks Meg, i thought maybe the total amount of androgens would give more risks of masculine side effects. What is the maximum weekly primo dose you would taper up to? Jordan said in one of his video’s that he would taper primo for females to maximum of 70mg per week. That’s why i ask?[/quote]
I only have 5mg every day so my total for the week is 35mg.

The TRT sits my test in normal range and we re test every 6-8 weeks to check all is in range still. Adjustments would be done if needed

Meg Sylvester IFBBPRO

[Meg]

Honestly it’s the best thing we’ve bought potatoes, meat, veg but can cook in a variety of different ways super good for quickness too

Meg Sylvester IFBBPRO

[Meg]

Megs blood work – very very happy with this at this point, she has held weight here and she is slowly recomping, the set up we are running with her TRT puts her in a perfect spot here.

She has never felt this good and she pretty much recovered from prep within 3 weeks regaining her cycle and feeling back on top I attribute this largely to being smarter with ped deployment managing her fatigue in prep and getting her dose of TRT perfect.

Baseline of what we do is below

Trt 2 mg every 5 days

Gh 1 iu pre bed

Metformin 500 with last meal

Telmisartan 20 fasted

T4 100 mcg fasted

This we will run year around

First deployment in peds during offaeson will be 5 mg primo enathate daily for 6 weeks in 3 weeks time. We wil then take 10’weeks off and re asses if we need to run any more cycles during her offseason again right now she is still growing so I am happy to hold off until I see things slow down.

Less is absolutely more especially with females big lessons learned with her which i am looking toward to implementing with females I am working with as they all have INCREDIBLE potential in the game so I have to make sure they maximise their progress but stay feminine.

Hey Kuba, do you replace test for primo in a blast or just add primo to the trt protocol? [/quote]
We just added primo. TRT keeps me in normal active range so taking this out wouldn’t be very smart

Meg Sylvester IFBBPRO

[Meg]

Hey beautiful people!

Sorry for the lack of activity the last day, big day of the wedding yesterday which was amazing.

Lovely with my now husband Kuba ❤️

A push session today with @rheagayle which was amazing lots of progressions and just nice to be with Rhe looking forward to some more sessions and time with her over this month too

Meg Sylvester IFBBPRO

[Meg]

I would just hit up the adductor machine again especially if your adductors are a weak point in your physique.

You can go in with a differentiating tempo for each session like 2 secs in the stretch or squeeze or the time spent in the eccentric to make the set of the exercise a little different for each session x

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Pull for me today alone – session was super successful. If I train on my own I make sure my sets are filmed as usual but I send them to Kuba to review.

A few little things to improve on for next time more my set up on a few things were off but still very happy with performance

Hair all done for Saturday too so all ready to go xxx

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan there are so many variations of the lateral raise and when don’t correctly are a winner for development

Meg Sylvester IFBBPRO

[Meg]

Rest day –

A busy one client work all done, lots of admin done today, meal prep.

Before going to collect my wedding dress with my mum and nans. Also had some T-shirts printed with our MK logo for our coach team meet up on Sunday!

Hope you’ve all had a wonderful day

Meg Sylvester IFBBPRO