[Meg]

Rest day and my birthday.

Spent the day with family and with Kuba.

We went to the Yorkshire wildlife park to see some animals too which was lovely!

Rested and ready for a new training week!

Meg Sylvester IFBBPRO

[Meg]

It depends on her development in the area as to how much volume or what movement will be best for her.

But it is a bodybuilding contest and you want a complete balanced look so targeting each muscle group IMO is important in all classes.

But it is individual as to what movement and the volume/frequency depending on the look

Meg Sylvester IFBBPRO

[Meg]

Leg Day

And it was a solid session 10kg added to my hack for the same reps.
And 20kg added to the leg press for the same reps.

Very happy with performance at the moment and excited to see where this takes us.

I feel we’re getting leaner and not too flat so I’m happy with this!

Meg Sylvester IFBBPRO

[Meg]

White Choc coconut in both ?

Meg Sylvester IFBBPRO

[Meg]

Happy Friday all!

A little rest day today – no steps allowed due to being a little fatigued today. Weight was up a little too interested to see if the extra rested rest day will help things.

All work is done and ready for a chilled night!

Meg Sylvester IFBBPRO

[Meg]

I agree with Clare – it just depends if the machine fits you. Being super small like the both of us it’s hard to sometimes be tall enough for them. Sometimes some manipulations to the machines like adding D handles or a step to stand on can allow for the machine to work better too.

But DB is a great alternative if the machine doesn’t work for you

I can barely see over the top of the pad on some… haha!

[/quote]
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Meg Sylvester IFBBPRO

[Meg]

I agree with Clare – it just depends if the machine fits you. Being super small like the both of us it’s hard to sometimes be tall enough for them. Sometimes some manipulations to the machines like adding D handles or a step to stand on can allow for the machine to work better too.

But DB is a great alternative if the machine doesn’t work for you

Meg Sylvester IFBBPRO

[Meg]

Good dropped last week on Friday and thought I’d give a little update of where that is:

Diet:

M1
20 iso
2 eggs
80g cream of rice
100g berries
Legs and back 100g

M2
100g Steak
300g potatoes
Legs and back – 400g
100g greens
50 g pineapple
5g oil

M3 pre
Extra salt here
100 chicken 5 g oil
100g pineapple
100 rice

M4 60
Mins pre
20 whey iso
100g cor

Intra m4
20m ps max
40g sustain ( legs and back 50 g)
200Ml coconut water
10g glutamine
10g creatine

M6 post
Extra salt here
30 whey isolate
100g cereal
100g fruit

M7
100g chicken
100g greens
80g pasta
10g mps + join in

M8
20 almond butter
30g iso

Rest day diet

M1
2 eggs
80 cream of rice
20 whey
100 fruit

M2
100g steak
300 potatoes
100g greens

M3
35 whey
100 cream of rice
100g fruit

M4
100g Salmon 50g rice

M5
150 chicken 80 rice
100g greens

M6
Same as training day

Still no use of anabolics (19 weeks off) but clen and yohimbine are in.
Weights is down to 62.10 🙂 big drop after the initial drop in food but still keeping okay fullness I have added photos for you to see.

Meg Sylvester IFBBPRO

[Meg]

Hey all!

Hope you’ve had a great day.

Today was an unplanned rest day absolutely awful nights sleep due to being in pain with my tooth, bloody abscess!

Some extra rest today – antibiotics are in and my body is ready for a good sleep before doing pull tomorrow

Meg Sylvester IFBBPRO

[Meg]

Yes I like the prepped and packed I actually got another from Amazon and it’s the dogs bollocks it’s massive and stays a lot cooler than my prepped and packed

Meg Sylvester IFBBPRO

[Meg]

Happy Tuesday

Client work was done in the morning and then headed to the dentist had the braces tightened and teeth checked, all good and found out they’ll be off for my show woot woot

Then off to the gym to train push – numbers up accross the board. Shocking myself with this. But I’m here for it

Meg Sylvester IFBBPRO

[Meg]

If you have only just got back to training after so long food doesn’t need to be sky high as you’ll be re learning movement and starting the build up of weight doing those movements.

Start at maintenance and build or take from there depending on the look.

Meg Sylvester IFBBPRO

[Meg]

Busy Monday

With client work, dog walking, helping my Nan and seeing my parents.

I also had the chiro which was fab! After not having it for a few weeks I needed it last week and feel 100% better

Meg Sylvester IFBBPRO

[Meg]

Hey Guys.

A little check in day today and because food was lowered the other day we’ve had a big drop so no changes needed at all today.

Hit up legs and strength is still climbing and form and tempo is holding well. I have been nursing a niggly knee from the last time I hit this session so was happy to feel little to no pain during.

Some shots below of this mornings check in

Meg Sylvester IFBBPRO

[Meg]

If you drop calories because you are running a de volume it won’t be worth doing the de volume

A de volume is there to get you fresh again because you really need one so it defeats the object lowering food. Keep it there and allow it to push you to feel fresh alongside the lower volume approach

Meg Sylvester IFBBPRO