[Meg]

Hey guys, hope you’re well

A couple of good days of training and some solid days with all other bits of life work et cetera

Diet is moving well still then I couldn’t be happier with the progress of the cut in terms of body composition

Today was a rest day, but tomorrow will be a glutes day which will be the following of kickback hip thrust RDL and then into abduction

Nice and quick session nothing complicated three sets of each ready to go

Meg Sylvester IFBBPRO

[Meg]

I agree with Michaela I guess it depends if you’re hitting it 3 x a week I understand why you’d maybe think you’d need a third a nice list of equip and your current set up would be ideal including split

Meg Sylvester IFBBPRO

[Meg]

Hey guys happy Tuesday

Legs today which will be

Leg curl
Hip thrust
Leg ext
Leg press
Hyper extension
Calves

Let’s get after it

Meg Sylvester IFBBPRO

[Meg]

Heaps of threads covering this bud for you to read up on.

Refeed signs

Performance drops hard

Weight loss stalls

0 pumps

Feeling beat up

Poor sleep

Feeling cold all the time.

Doesn’t need to be all of these either

How much is individual but in your case I’d do a rest day high day at circa 800g carbs then asses response

Thanks Peter,
I see people drop their step count during a refeed day. Should I actually be reducing mine from 15k and if I should reduce it, by how much roughly? Also, after the refeed day, what kind of scale weight change should I expect the next morning ?
[/quote]
Yes, I would always make sure to de output on a refeed day I always aim to drop a good amount of steps off so here he got aim to get between 8 to 9000 if you’re usually getting 15 if possible with your day

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Today will be an upper body day, which will be absolutely fantastic

Session will be

Y Raise
Lat pull down
Lat row
Lateral raises
Rear fly
Bicep and tricep superset

Diet is cracking on great day yesterday for the female bodybuilding workshop. It was really nice to see a huge amount of girls come through and wanting to ask questions about all things bodybuilding. It’s nice to see them really excited and Motiv to keep on working on their journey.

Meg Sylvester IFBBPRO

[Meg]

I ageee with Clare. You can add some different food options if you want a change with any specific foods but a very simple way is a steady adjustment with food bump and expenditure drop

If you are quite lean I’d go with a nice 4-500 cal bump if not super lean slightly lesser to start

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good

Big day today

A lower body seminar in derby today for a lot of UK fitness / bodybuilding girls which will be great

And a session with 2 clients who are heading to the event

Diet is moving well and ready to keep on getting after it xx

Meg Sylvester IFBBPRO

[Meg]

I’d just opt not to donate I’d use an ARB like telmisartan id it’s something you struggle with and all other parts of your process are nailed down diet, hydration, recovery

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs for me today which was :

Leg curl
Leg ext
Squat
Hyper extension
Abduction
Claves

Great session and ready for a good weekend ahead

Hope you’ve all had a great Friday morning

Meg Sylvester IFBBPRO

[Meg]

Yes, I always do vacuums as a competitor

I used to do them both fed and then also either post gym or with my meal five on a rest day to make sure that could hold it when I’ve had a little bit of food and water as much as you don’t have a lot on show day you will have some

But it’s always good to be able to do it when you’re a little bit tired, which obviously the post gym session allows you’re tired -as much as you might not pull an outdoor vacuum competition day you want to make sure that you are keeping it in control

And I always make sure that regards of what I’m doing, cooking cleaning walking the dog I’m always thinking about keeping everything in xx

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re good

Rest day here for me today

And a nice day, usual stuff with working I don’t actually have any clients competing this weekend however I’ll be running a glut seminar in Derby

I’m actually very excited to be able to go and take it for the ladies quite a few competitors in the UK especially those who are newer to it that would be coming so it’s going to be awesome to be able to give back to them

Have a great Thursday, everyone

Meg Sylvester IFBBPRO

[Meg]

Hey Guys hope you’re well!

Lower body today which was :

Kick back
Hip thrust
Hyper ext
Split squat

A great great session and well into this dirt groove now

Meg Sylvester IFBBPRO

[Meg]

Hey Guys hope you’re well!

Lower body today which was :

Kick back
Hip thrust
Hyper ext
Split squat

A great great session and well into this dirt groove now

Meg Sylvester IFBBPRO

[Meg]

I do agree with Clare sometimes it is needed and sometimes it’s not

Some very large guys can get away with doing very little, especially in the way of output away from Training

But others cannot if you are running the food slower and not seeing much return it’s definitely worthwhile increasing output doesn’t necessarily need to be intense stairs sessions et cetera but something to help things shift along start small and then look to add more if needed

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re good

Rest day for me today

Kerry on over in Portugal, a natural very good luck it didn’t fair in our best outcome in terms of result Bikini can be a little funny sometimes, but she was incredibly full today and really quite tight in areas that we needed to. I liked the look. It’d be great to be able to gain some feedback to reflect on that but the physique was great as always. There’s things that you can look to improve on these things that you need to take on and look forward with the process.

Tomorrow will be a low body day can’t wait to get after it

Meg Sylvester IFBBPRO