[Meg]

Hey guys, hope you are well – happy Saturday

It was a good leg day today – always nice when me and Kuba train fully together while we do the same exercises

Session was
Lying single leg curl
Leg extension
Seated dual leg curl
Hack
Calves

Yes, there is a little bit of work through the glutes on the hack , but nothing crazy. Off the back of yesterday’s glutes session

Looking forward to Sunday of spending some quality time with Kuba

Meg Sylvester IFBBPRO

[Meg]

I wouldn’t make a change as of yet, wait until the weight starts to slow, once you hit a plateau and the look / performance isn’t quite moving in a positive way that’s when you can look to add more food or lower expenditure slightly

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Happy Friday

Usual work day of

Check ins
Walk
Meal prep
House jobs
Work!

Off to the gym will be seeing a couple clients and training glute isolation

Which is

Kick back
Hip thrust
Glute machine
Hyper ext

Hope you’re all looking forward to a great weekend x

Meg Sylvester IFBBPRO

[Meg]

Hold*

Meg Sylvester IFBBPRO

[Meg]

I’m with Clare is there always a risk absolutely but most people I know including myself will always put it in the hole

Meg Sylvester IFBBPRO

[Meg]

Hey all rest day here !

A busy one some days they just end up being extra busy and today is one of those days, get up get productive and it’s always a good one even if busy

Usual day of

Check ins
Walk
Meal prep
Work
Lots of annoying life admin jobs done !

Looking forward to a good couple of days of training two lower body days back to back from here – let’s go

Meg Sylvester IFBBPRO

[Meg]

If using quite a large amount of GH and also running it for quite some time you find often that the T4 can down regulate , again this always needs to be led by bloodwork because if everything is staying in range, there is no need to utilise it

People will often utilise a very small dose of T4 to reduce risk of the T4 down regulating and if they see that it is too high that’s when they will pull it down or reduce the dose

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs for us today! Which is:

Hip thrust
Leg curl
Leg ext
Leg curl single
Pendulum
Split squat
Claves

Let’s go

Upper yesterday was a great session , lots of little progress wins to take from it which is a real positive

Let’s keep on building

Meg Sylvester IFBBPRO

[Meg]

I’m with Clare !
I would definitely focus on just settling back into plan, the important thing is to not continue doing it

Weekend is done and now let’s get cracking back to work.

Meg Sylvester IFBBPRO

[Meg]

Hey guys hope you’re well

Today was a usual Tuesday

Check ins
Walk
Meal prep
Work

Off to the gym to train upper which is –

Lat pulll down
Lateral raise single
Lat row
Upper back row
Front raise
Rear fly
Lateral raise

Hope you all have a great Tuesday xx

Meg Sylvester IFBBPRO

[Meg]

We always get ours from performa in the UK

Bio wells or even biolab seem to be reputable elsewhere

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

Hopefully you’ve had a good day

Today has been a great day

Which was

Work
Walk
Meal prep
And back to work

We are having some painting and other things done at our house at the moment just so that it can be a little bit more fresh

Always nice to have a little bit of a freshen up when it’s starting to look in a bit old

Hopefully you’ve all had a great start to your week

Let’s have a good one

Meg Sylvester IFBBPRO

[Meg]

Absolutely agree on the above, I’ve always taken my dose pre-bed, only thing with it that’s ever affected my sleep is when I’ve had a little bit of tingly fingers but that’s it

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

And hopefully you’ve had a great start to a Sunday

Today will be a lower body day and obviously it is Mother’s Day here in the UK so we will be seeing the mothers later both mine and Kubas

The lower body program will be
Hip thrust
Single leg curl
Leg extension
Seated leg curl
Hack
Calves

Hopefully you all have a great day

And happy Mother’s Day to any mothers

Meg Sylvester IFBBPRO

[Meg]

Structure is the best thing

Maybe you don’t have the ability to have the same days all week all the time

So preparation is key
When I worked full-time, I would prep my meals for the full week on Sunday
Chilling in the fridge the first three days
Freezing the rest of the week
And then getting it out the night before to thaw if it was frozen, I never had any issues from a digestive perspective or getting sick from food

Or you could simply have foods that are just simple on the go style one so that there’s minimal preparation

Sit down every Sunday
Write out exactly how each day is going to look
Work
Wake up time
Sleep time
Training time
Et cetera

And stick with it, but if things do crop up, at least you are prepared with your meal so that if your days have to adjust a little that keeps you feeling so on top

Meg Sylvester IFBBPRO