[Meg]

Hey all

Happy Sunday

Lower body day today , and more of my quad focused today

Session will be
Lying hamstring curl
Leg extension
Leg press
Hip thrust
Calves

Looking forward to it – away from that just did another usual Sunday of
Walk
Meal prep
Kuba is also presenting the first external lecture, speaking on mitochondria, looking like there is a lot of participants which is exciting

Meg Sylvester IFBBPRO

[Meg]

I do agree with Jordan, while we don’t want to chase weight, after a diet you do you want to see it start climbing, as it definitely doesn’t serve any purpose when it comes to growing to stay the same way as when you finish your diet, I would bump the calories … and then maybe looking to adjust expenditure ever so slightly down if possible to see a nice shift across this week

One of the most important things , is Perfomance in the gym improving?

Meg Sylvester IFBBPRO

[Meg]

Hey All, hope you’re good

Today is a rest day for me

My glutes are in absolute bits, the new sessions that Kuba has made for me, yes don’t look like a lot on paper, but with the weight moved, it’s a killer

Today will be the usual rest day
Work
Walk
Meal prep
House chores
Go with kuba to the gym to help him with his bus session
Cuddles with Xena

Meg Sylvester IFBBPRO

[Meg]

I’m with Kuba, plus what are your actual results?

Meg Sylvester IFBBPRO

[Meg]

Clare has nailed it here – I would say it should be a part of everyone’s supplement stack, no matter what even if they don’t train – we don’t get enough away from supplementation alone, to gain the benefits of what it brings, the trained by JP one is fantastic

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

I couldn’t get on yesterday, so I thought I would get a update on both days today

Yesterday was a rest day, spent most of the day at home, doing the usual
Check ins
Walk
Meal prep
Work
And then I had a couple of calls in the afternoon, which were great, one all around gut health it’s always nice to be able to learn from those who are more knowledgeable

Today, was a lower body day. One of my lovely clients from the Czech Republic came for a in-person session. Nice to run over some things and also breakdown this year as we head into the competitive season with the goal of becoming a pro.
And then I had one of my clients join me for my session she is a long while away from getting on stage again, but she has the goal of becoming a figure, pro, she has all of the tools and it’s nice to be able to share my experience in my knowledge

Have a great evening, guys

Meg Sylvester IFBBPRO

[Meg]

Definitely not something that needs to be over thought , just get up and get moving, only time that it turned into something like cardio is if you start really ramping up the incline and the speed on the treadmill – steady away is fine

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

Today has been a little bit of a crazy one I won’t lie, had to do a extra rest day due to, some things that needed to get sorted – sometimes that happens as annoying as it is

The morning was as usual
Check-ins
Walk
Meal prep
Work

Fingers crossed, things can get a little bit settled across today so that the week can just run as normal from tomorrow x

Meg Sylvester IFBBPRO

[Meg]

Hey Meg I guess I would like to hear your opinion on this!

I normally always did my stairs more intense cardio fasted in the morning which I still can now but I thought about buying a walking pad to rather do my daily steps fasted in the morning then move my cardio to post workout to save time of not having to travel to the gym in the morning?

Do you think one way is better than the other?

I train 5x a week so I would do 20-25mins stairs post lift then on my 2 rest days I would just go in the afternoon and do the stairs after maybe little glutes/calves/etc!

Hey nick

I’d say it depends on your goal –
First is cardio needed right now for you?
Second if you’re a competitor I would always keep that cardio as far away from training where possible
Third if it was me and this is best solution how about cardio morning and then walk after training on the stone mill at the gym, how about to help the situation of time you get a super cheap bike for home from fb marketplace or gumtree and use the bike at home instead of making more time restraints to your day with going to the gym in the morning

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day for me which is the usual

Check ins
Walk
Meal prep
Work

It actually got lighter easlier today so me and Xena didn’t have a walk through the woods ( Forrest ) with the headlight on haha a bit eerie really haha but she needs a walk at her time as she likes her routine and sits and waits at the door if I’m not out by 7:01 hahaha

Meg Sylvester IFBBPRO

[Meg]

I’m with Michaela you’ve likely tried to go in with numbers you were running on full body – time to re set massively really set down and tempo and then you can build up, 2
Weeks is way to small of a time so all exercises need a huge re set and then you can get things building – you may even need slightly leas vol on press and heavy leg work for now also – both tips will set you well for long term progress

Meg Sylvester IFBBPRO

[Meg]

How long have you been running the upper lower ?

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Glutes for me which is :

Leg raise

Smith Hip Thrust, feet slightly externally rotated : 2 working sets of 6-10 reps

45 hyper banded: 2 sets 5-8 reps

Split squat : 2 set of 7-10 reps, 2 second pause in hole.

Glute mead kick back 2 sets sets 7-10 reps

Looking
Forward to getting after it

Meg Sylvester IFBBPRO

[Meg]

Hey

If you are wanting to have more of a split with a quad focused day
And then a glute focus day

So that you can have a real nice focus on your RDL on your more glute focused today than you will have

If you could remove the RDL from the first session and run a hip thrust, or just make sure it is with a DB so it’s a little less taxing than BB – so your recovery for each session stays great

And then do your BB RDL on your new second leg day – and head up two sets of that after a curl variation into that something like an extension, a squat pattern, into then another hamstring iso variation into calves to finish

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

It’s a second rest day here – and a nice weekend we’ve had been able to catch up on something things including a super long meeting that was just needed, to renew the lots of things for this year

Exciting things happening in 2026

I’m looking forward to the session tomorrow, completed two out of four of the new sessions, so it’ll be nice to be able to do the next two

Then it’ll be all about the same progressions each week with these new set ups

Really looking forward to it

Have a great weekend and a great week guys

Meg Sylvester IFBBPRO