[Meg]

Very much like most movements take your time in building up with the weight, a super tight brace at the bottom to allow for a strong drive out from the bottom, make sure the hips are locked into the bench and feet firmly driving through the floor and a slow eccentric to allow for more power out the bottom.

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[Meg]

Hope you have all had a wonderful Friday

Today was a rest day – client work, dog walking the normal

Then I saw my parents this afternoon, who brought some plants and flowers to put into my garden 🙂 a nice day

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[Meg]

I agree here with Oscar. It’s a great way to learn movement patterns well before progressing onto something a little more advanced

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[Meg]

Hey Guys

Hope you’ve all had a good Thursday.

Bit of a shit day at the gym today all session was going well but my knee was playing up. I came down on one rep on the leg press and had a little pop in my knee.

Currently icing and resting. Hoping it is just a small niggle and hoping to bounce straight back ??

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[Meg]

Quads have come up so much. Mental.

Thank you ??

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[Meg]

I agree with the guys above – I am very much like Oscar I use it pre my press but only as a small warm up not as a working exercise. Just to get the muscle group firing and then I go into my compounds

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[Meg]

Evenings peoples

A lovely rest day today spent working, eating, walking with the dogs, food shopping, food prepping. Normal house jobs

And now relaxing ready for bed 🙂 sleep has been fab the last 3 days up before my alarm very happy!

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[Meg]

Morning All

So after day 1 of prep we see a kilo drop 65.05 upon wake

I am very happy with pics. I know the flat stage will come very soon but the peak offseason with a little bit off doesn’t look too bad!

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[Meg]

Yes after legs and pull I do feel super beat – it’s pretty normal with the battling your CNS takes during those sessions.

Hot bath, early bed after!

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[Meg]

Good morning guys and girls.

257 this morning, new prep low.

Today we pretty much begin driving things in a little more now. Feel great and very much ready to push on right now.

Today is a good day as @MeganSylvester also starts prep and she is looking like she has eaten her old self so happy days.

Let’s go ?

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[Meg]

Hey Guys.

First day of prep done 🙂

Around 100g of carbs dropped from both training and rest days and we have introduced some clen till we add in full cycle

Honestly I am so bloody excited for this year. Very ready for this

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[Meg]

Yes absolutely fine – nothing changes with it. I always make my COR for pre training in a morning and re heat it and it comes out just the same 🙂

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[Meg]

Dieta atual e atual atual:

M1

10g iso

3eggs

80g creme de arroz

100g bagas

Pernas e costas 120 cor

M2

100g Bife

400 batatas

Pernas e costas – 500

100g verdes

50 g de abacaxi

5g de óleo

M3 pré-

sal extra aqui

50g de camarão

50g de salmão defumado

100g de abacaxi

100 de arroz

M4 60

Mins pré

80g creme de arroz

100 banana

20 whey iso

Pernas e costas

100g cor

Intra m4

20m ps max

50g sustentar (pernas e costas 60g)

200ml de água de coco

10g glutamina

10g creatina

M6 pós

sal extra aqui

30 whey isolado

150 flocos de arroz

100g fruta

M7

100g de frango

100g de verduras

100g de macarrão ou 500g de batata

(pernas e costas 100g ou 500g de pote)

100g de tomate

10g mps + junte

M8

20g de manteiga de amêndoa

30g iso

Dieta do dia de descanso

M1

3 ovos

80 creme de arroz

10 soro de leite

100 frutas

1 torrada 20 geléia

M2

100g bife

400 batatas

100g verdes

M3

35 soro de leite

80 creme de arroz

20g manteiga de amêndoa

100g fruta

M4

100g arroz salmão 100

M5

150 de frango 5 g de óleo

100 de arroz

100g de verduras

M6

Igual ao dia de treinamento [/ quote]

hi mag,

do you weigh 400g and 100g steak, after it’s cooked

Hey no I weigh always pre cooked 🙂

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[Meg]

Nice rest day today.

Checked in this morning so now 19 weeks away from the first show. Tomorrow we officially start prep.

Food changes are below:

M1
10g iso
3eggs
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
30 g honey

Intra m4
20m ps max
50g sustain ( legs and back 60g)
200Ml coconut water
10g glutamine
10g creatine

M6 post
Extra salt here
30 whey isolate
100g carb powder
100g fruit

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

M8
20 almond butter
30g iso

Rest day diet

M1
3 eggs
80 cream of rice
10 whey
100 fruit

M2
100g steak
300 potatoes
100g greens

M3
35 whey
100 cream of rice
100g fruit

M4
100g Salmon 100 rice

M5
150 chicken 80 rice
100g greens

M6
Same as training day

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[Meg]

Aim for 5l per day some times it’s little more

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