[Meg]

21 weeks out – we have another food increase. Which I will add below. Feeling strong and feeling good (pics added below)

M1
10g iso
3eggs
100g cream of rice
100g berries
Legs and back 120 cor

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

M3 pre
Extra salt here
100 chicken + 5g rapeseed
100g pineapple
100 rice
2 caramel rice cake

M4 60
Mins pre
100g cream of rice
100 banana
20 whey iso
Legs and back
120 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
120 rice flake
100g fruit
100g banana

M7
100g chicken
100g greens
100g pasta or 400g potatoes
( legs and back 100g or 500 g pot)
100g tomatoes
10g mps + join in

M8
20 almond butter
70g cereal
30g iso

Rest day diet

M1
3 eggs
100 cream of rice
10 whey
100 fruit

M2
100g steak
400 potatoes
100g greens

M3
35 whey
100 cream of rice
20g almond butter
100g fruit

M4
100g Salmon 120 rice

M5
150 chicken 5 g oil
100 rice
100g greens
2 rice cakes

M6
Same as training day

Meg Sylvester IFBBPRO

[Meg]

I think aslong as it aligns with your training plan then 100% go for it

Meg Sylvester IFBBPRO

[Meg]

Happy Saturday all

Rest day for me – chilled one client zoom, dog walk, house clean, saw my niece and nephew and met a friend for a coffee this afternoon!

Ready for legs tomorrow!

Meg Sylvester IFBBPRO

[Meg]

Super minimal difference with them – on some movements it helps to eliminate the aggravation I get on my elbow tendonitis 🙂

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’ve all had a great day!

A normal week day Friday for me – training (pull), check ins, food prep, dog walking.

Pull went super well managed to hit PBs across the board and form I was happy with

Meg Sylvester IFBBPRO

[Meg]

Sauerkraut or any pickles in moderation.

The tender step broccoli, green beans and spinach

Meg Sylvester IFBBPRO

[Meg]

Push Day

So a bit of a mix up day for me as I had my hair done so client work was finished early – the to train – i hit all PBs on my lifts which is great for push very happy with progression at the the moment and prep us just around the corner! Great!

This evening I had my hair done finished client work and chilled

Meg Sylvester IFBBPRO

[Meg]

It’s worth it, me and Kuba travelled over an hour for last few weeks of prep to be in a different environment where nobody would bother us. It was much needed for reminder of prep.

Meg Sylvester IFBBPRO

[Meg]

Great little rest day

All client work, admin bits and got to see my family. All grandparents and my parents – I love seeing all of them. Just got a poorly nana at the mo so that’s pretty shitty.

I also started my course Of full body hair removal today which will be a god send come show day!

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[Meg]

Hey Sam –

So I am very much the same of AJ will roll with a full rotation with delaods and more if needed based on recovery, appetite, sleep.

I won’t try to push for This PBs during this time .

For the first rotation back I take numbers from my last deload session and push from there I wouldn’t try to go with my loads from pre deload

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[Meg]

A lovely leg day.

So we have added in the Atlantis hack to this session now after rolling with just leg press for a while I will go up little by little to ensure my form stays perfect to keep my knees safe.

Really happy with how we are now progressing again with training back into my little groove and great time as prep is around the corner.

Super cool at the gym at the mo everyone is smashing it – insane and all getting ready for shows or events this year great vibe

Meg Sylvester IFBBPRO

[Meg]

Getting some treatment would definitely help – tendonitis is something you have to be cautious of because it’s super painful when aggrivated

Due to mine on this machine I find adding a band for load rather than piling on plates really helps, also making sure tempo stays really slow and not fully locking out at the top.

Top loading it on the back off will keep the joint healthy

Meg Sylvester IFBBPRO

[Meg]

Rest day ☑️

What strange weather we’re having in the UK at the moment I’m hoping it stops raining for at least a week at some point this year.

Feeling fresh after this mornings massage and a restful rest day – work is done, bath has been had and it’s time to get ready for a good nights sleep

Meg Sylvester IFBBPRO

[Meg]

Happy Sunday All

Hope you’ve all had a great day

First day back at full volume for me today after a week and a half on deload it was needed – my appetite is back flying, strength is back and I feel the look is much improved too ??

Meg Sylvester IFBBPRO

[Meg]

I would taper the cardio up I think a 10 mins extra would be great don’t need to make such massive jumps to see progress

Meg Sylvester IFBBPRO