[Meg]

Yes foot position does play a huge roll, you will always use some quad for this movement but I find keeping my chest tall and keeping my hips curling under me as I come into the hole allow for more stretch and tension through the glute.

A big one for me with anything for glutes is tempo too making sure I’m super slow allows me to be a little more precise especially as it’s a weaker areas for me

Meg Sylvester IFBBPRO

[Meg]

Push Day today.

A really great session, we started with some single laterals and moved onto the 2 main lifts.

The cybex high inc shoulder press and managed a strong PB of 60kg added to the bar for 10 and then onto the inc strive/prime press with 77+a biscuit for 10.

Solid progression a rest day tomorrow filled with beauty appointments, TShirt printing for MK and picking up my wedding dress ?‍♀️

Meg Sylvester IFBBPRO

[Meg]

So within a devolume it always depends on how shitty you feel as to which set in my option that you’d do. For me to really feel fresh I go in with the back off only trying to match the last time NO pushing past that point, to be absolutely recovered before going back to full

Meg Sylvester IFBBPRO

[Meg]

Hey All

Leg day for me today – I had such a buzz and ready to attack the session today. Feels SO great to feel like that

PBs all round. Sleep was fantastic, work done a little earlier a nice little coffee with Kuba whislt doing so admin before training and we we’re all good to go.

We had our church rehearsal this evening all went well, but now very nervous haha

Meg Sylvester IFBBPRO

[Meg]

Hey! So firstly it’s the learning of going past that uncomfortable phase first.

Something I’ve trialled with my clients is adding in intervals to their cardio it teaches them without knowing that they are pushing past their uncomfortable with that and in turn has helped in incorporating that to their training

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Pull day for me today – session felt great I feel like recovery is in such a good plane right now that I could push for more haha.

The rest of the day I’ve spent sorting bits for the wedding – speaking with photographers etc. I’m excited to not have to arrange all this haha, the day should be fabulous!

Meg Sylvester IFBBPRO

[Meg]

I agree with Claire here – I always find my bum lifts / lower back arches if I’ve gone a little too heavy or not set myself properly.

Get the hips back, chest tall, holding onto the handles, come down slowly making sure you take a big breath in at the bottom to brace hard before pausing for a little second and then driving back up.

Meg Sylvester IFBBPRO

[Meg]

Today saw a food increase which you can see below – tomorrow my first offseason cycle will begin with 10mg primo every other day.

All weights are raw uncooked

M1 –

50g salmon

60 carb ( 2 English muffins ) 20g avocado

100g veggies

20g iso

50g cor 100g berries

M2

100g steam

300g 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

M4 post

120g cor 60g whey iso 150g berries

M5

100g steak or salmon

70g rice

100g spinach

75g peppers 25g mushrooms

M6

100g chicken or game meat

100g spinach

60g oats or 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

70g rice

100g green beans

50g avocado

50g mushroom 50g peppers

M5

100g salmon 1 bagels or 2 slices of Ezekiel bread

100g peppers 50 mushrooms

M6

2 whole eggs 2 whites

15g iso

20g almond butter

80g cor 100g berries

100g veggies

Hi Meg, what calories are you currently on atm? You seem to be eating a good amount of food[/quote]

Hey Tom!

Hope you’re well – yes eating a good amount, weight has dropped quite a bit over this week after being stable for some time which is why we’ve seen a progression in food.

Macros

3300 TD

3075 RD

?[/quote]

Yes thankyou hope you’re too! What is you current weight atm? And what does your expenditure look like on a training day and non training day, cardio, steps etc?[/quote]
All good thank you – weight is 66kg.

I don’t have a step target really ever in the offseason as they sit at around 15k daily naturally.

Rest day I have an additional 10 mins of intervals

Meg Sylvester IFBBPRO

[Meg]

Today saw a food increase which you can see below – tomorrow my first offseason cycle will begin with 10mg primo every other day.

All weights are raw uncooked

M1 –

50g salmon

60 carb ( 2 English muffins ) 20g avocado

100g veggies

20g iso

50g cor 100g berries

M2

100g steam

300g 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

M4 post

120g cor 60g whey iso 150g berries

M5

100g steak or salmon

70g rice

100g spinach

75g peppers 25g mushrooms

M6

100g chicken or game meat

100g spinach

60g oats or 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

70g rice

100g green beans

50g avocado

50g mushroom 50g peppers

M5

100g salmon 1 bagels or 2 slices of Ezekiel bread

100g peppers 50 mushrooms

M6

2 whole eggs 2 whites

15g iso

20g almond butter

80g cor 100g berries

100g veggies

Hi Meg, what calories are you currently on atm? You seem to be eating a good amount of food[/quote]
Hey Tom!

Hope you’re well – yes eating a good amount, weight has dropped quite a bit over this week after being stable for some time which is why we’ve seen a progression in food.

Macros
3300 TD
3075 RD

🙂

Meg Sylvester IFBBPRO

[Meg]

Today saw a food increase which you can see below – tomorrow my first offseason cycle will begin with 10mg primo every other day.

All weights are raw uncooked

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

M2
100g steam
300g 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

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

M5
100g steak or salmon
70g rice
100g spinach
75g peppers 25g mushrooms

M6
100g chicken or game meat
100g spinach
60g oats or 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
70g rice
100g green beans
50g avocado
50g mushroom 50g peppers

M5
100g salmon 1 bagels or 2 slices of Ezekiel bread
100g peppers 50 mushrooms

M6
2 whole eggs 2 whites
15g iso
20g almond butter
80g cor 100g berries
100g veggies

Meg Sylvester IFBBPRO

[Meg]

I agree with Claire pushing hard into a deficit is what will get you tighter.

To build the core strength and look I like leg raises, crunches on machines etc x

Meg Sylvester IFBBPRO

[Meg]

Rest Day

Actually got a lot of stuff done – all final things paid for now, some calls with the suppliers, client work and new set ups done and best things of all I put the tree up.

Tomorrow is a push day so will be usual training day schedule!

Meg Sylvester IFBBPRO

[Meg]

If you’re in a deficit that’s the focus of that time to get body composition better and appetite higher so this is your sole focus here you can get back to growing once this phase is over

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hamstring day for me today – really happy with the sessions went up to 135 on paused RDLs for 10 and switched up my single leg press to dual leg on the prime which felt much better!

Excited for a rest day tomorrow get some more admin it’s sorted really need to get all this bank stuff finalised before my wedding not because it needs to be done but just because I’ll be stressing otherwise! X

Meg Sylvester IFBBPRO

[Meg]

I mean if you want to take your bodybuilding seriously then I wouldn’t but if pushing context for business is your biggest driver then for sure

It just depends what path you want to take. Serious lifting or not and probably depends what kind of clientele your trying to attract also

Meg Sylvester IFBBPRO