[Meg]

45g whey + 20g almond butter water

After your tip to spray the bagels with the butter spray before toasting them, I need to check what this is now ? how do I make this ‘cos it sounds awesome haha[/quote]
?? glad you enjoyed the tip ??

Meg Sylvester IFBBPRO

[Meg]

Hey Trevor like Oscar says build a plan that is specific to you and your bio mechanics.

You can take ideas from most of our logs as to how May sets and reps we run for compound and isolation movements but pick movements that work best for you!

Meg Sylvester IFBBPRO

[Meg]

Hi All

So busy Monday of client work and new consultations.

I also headed to the gym to train pull another deload and refeed day hoping weight goes up tomorrow as we’ve ran 3 days with extra 250g carbs in the day and a large burger and fries and I dropped weight haha! Body is on fire ?

I will update how we’re looking tomorrow ??

Meg Sylvester IFBBPRO

[Meg]

Hey All

And happy Sunday – today I worked, helped a client through her session at the gym, food prepped and trained push – session was strong ran a little deload as were refeeding and want the food to do the job!

Session is attached for you all!

Meg Sylvester IFBBPRO

[Meg]

Loving that logbook! Where did you get it? Been loving the content you’ve been putting out, especially the recent vid with Kuba! Big congrats going full time into online coaching! Makes sense with how good you are as a coach (as well as an awesome athlete too!)

_________________________________________

Personal IG: merattaf
Work IG: merat.up

Hey Merat.

Thank you! One of my clients has made them – supreme minority you can check on Instagram!
Thank you so much for the kind words I really appreciate it and very excited for the future!

Meg Sylvester IFBBPRO

[Meg]

Hey! So I’d only do with an upper lower split if you’re a beginner or if that’s the only type of training your schedule allows. If you can – I’d move over 🙂 you can find how to build a split on the education section

Meg Sylvester IFBBPRO

[Meg]

Happy Friday.

Hope you’ve all had a good Friday

Today I worked, completed client check ins, had chiropractor, had 2 consultations with potential clients and trained legs my session is attached

Session was STRONG I upper weight and reps on all movements- body is responding well. But I am ready for rest day tomorrow ??

Meg Sylvester IFBBPRO

[Meg]

@megansylvester I know you have built up your glutes a lot during your off season. what exercise do you feel helped you the most, was it the hip thrust?

Split squats and stiff leg deadlifts – my next YouTube is all around this!

Meg Sylvester IFBBPRO

[Meg]

Evening All.

So today was a rest day which I spent doing the normal – work, client work, food shopping, food prepping, dog walking and chilled this evening

Legs tomorrow with the Beast Keira Aston! ??

Meg Sylvester IFBBPRO

[Meg]

Hey Meg,
what will you be doing once you finish your bank job? ?

Hey! So I will be full time online coaching 🙂

Meg Sylvester IFBBPRO

[Meg]

Hey – so this is largely down to your genetic structure you can grow your glutes but like the guys said above cannot change someone’s genetics

Meg Sylvester IFBBPRO

[Meg]

Yes – I do my hack this way round. As Oscar says it’s a way to warm up the knees ready for that top set.

Are you focusing on knee flexion when you initiate the movement. I’ve found if I focus on this and the length of time I have my quads under tension on the way down really helps me connect with my quads no matter the weight or rep range

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Busy day and 3 weeks today till I finish the bank job forever. Exciting times.

I worked, completed client work, went to the hairdressers, dog walked, food prepped and then trained pull. I started to fatigue slightly towards the end of the session so I matched reps and numbers from the time before rather than looking to increase but all PBs in heavy compounds which is what we want ?

Tomorrow is rest day (NEEDED) and a busy client check in day. Have a good evening guys ❤️

Meg Sylvester IFBBPRO

[Meg]

Meg ? why do you have 2 different exercises for pull day 1 and pull day 2 ? The same as push day .

Hey! So that we don’t exhaust exercises too early we have 2 rotations of each session. Push, Pull & Legs 🙂

Meg Sylvester IFBBPRO

[Meg]

I think 10k is a good amount this will help with digestion and health when pushing food up in the offseason for sure

Meg Sylvester IFBBPRO