[Meg]

Flex & Tone or FLF performance centre – I’ve heard Vyomax is good too but that’s not very central

Meg Sylvester IFBBPRO

[Meg]

Had a really good day at work today finishing off some work for clients before I go off for a couple weeks ☺️

I then went home cleaned, prepped my food & went walking with the dogs ????

Meg Sylvester IFBBPRO

[Meg]

Completely normal – I always find weight goes up, belly bloats quite a bit and generally feel more uncomfortable but see the next 5 days through and you’ll be back onto a winning streak if not lower than before ❤️

Meg Sylvester IFBBPRO

[Meg]

Just stay consistent – I always cook my meat & carbs raw as you the way you cook it can vary so a more accurate reading if coming it before

Meg Sylvester IFBBPRO

[Meg]

I’m always super sensitive to heat and cold when I’m on prep too – find when I drink more my body isn’t as sensitive

Meg Sylvester IFBBPRO

[Meg]

Today I worked this am/pm, went to say good bye to my best friend and she leaves to for 7 months on her cruise ship again – we’ve known each other since we were little girls she’s more like a sister to me so saying goodbye is always a toughie already can’t wait to have her back ????

The I did Legs at the gym – session went as follows
Leg Press (prime) + glute bad and 2 sec pause at the bottom
Single leg hack
DB Split squat
Hip thrusts with Glute band
Single leg reverse hypers
Single leg lying leg curl
Kick backs

Warm up 1-2
Set 1 – 6-10
Set 2 – 10-12

Meg Sylvester IFBBPRO

[Meg]

It’s amazing – good pump no crash

Meg Sylvester IFBBPRO

[Meg]

Rest day today and nothing exciting to add other than work was great and my hairs gotten even lighter after a trip to the hairdressers

So here is my current diet set up ☺️

Training day diet

1
30g whey
2 bagel thins with 15 g almond butter

2
120g turkey 60g rice
3
120g turkey 60g rice

Pre 4
30g isolate
100g cream of rice
100g fruit
Extra pink salt here

Intra
Mps and sustain

Post 5
2 bagels + 2 teaspoon jam
30 whey isolate

6
1 burger chips bun

7
300g fat free Greek yoghurt
20g almond butter
35g whey
Sweetener
Touch of almond milk

Rest day
1
45g whey and 25g nut butter

2 & 3
120g chicken and veg

4
100g salmon and veg

5 1 burger bun and chips

6
300g fat free Greek yoghurt
20g almond butter
35g whey
Sweetener
Touch of almond milk

Meg Sylvester IFBBPRO

[Meg]

I agree with Oscar – I prefer a refeed to a cheat especially on prep because it stops cravings for me.
But with binging it’s yourself that has to stop that, get busy when you feel like your going to eat loads so it stops you

Meg Sylvester IFBBPRO

[Meg]

Today was upper body day – felt strong in the gym!
Got a new PB on shoulder press getting 22.5 up for 8 YAY
Session was:
– Incline chest press
– DB Shoulder Press
– Single arm lat raise
– Lying cable lat raise
– Cable front raise
– Rear fly machine
– Tricep Dips
– EZ Curls

Sets and reps same as usual!
Wore my new JP vest today is super comfy and not too tight for training!

Meg Sylvester IFBBPRO

[Meg]

Just to reiterate what people have said above carbs are super low if you’re looking to grow

Meg Sylvester IFBBPRO

[Meg]

So today was back, hams and glutes day.
Session was-
Hip Thrusts
Single arm machine row
BB RDL
Single leg press
Single leg ham curl
Belt squat
Single arm lat pull
Tbar row

Set 1 8-10
Set 2 12-15

Struggling a bit at the min with how I’m looking not thinking I’m good enough

Meg Sylvester IFBBPRO

[Meg]

I agree with Tim I try to slow it down by 3-5 seconds

Meg Sylvester IFBBPRO

[Meg]

Zero calorie sauce or get the caramel rice cakes they don’t need any extras ????????

Meg Sylvester IFBBPRO

[Meg]

Today is rest day – had my online client come in to do a 1-2-1 session which was great – I’ve only recently started to offer my help as a coach I can only have a few clients due to working full time but it’s nice to give back the knowledge I’ve gained with bodybuilding and diving to others, I really enjoy helping people with big transformations feels really rewarding helping them achieve there goals. I then had some posing clients in and then took the pups on a big walk and we’re all knackered now haha!
Evening will be made up of a bath, prepping food for tomorrow and Monday and going out for Tea with Kuba I think ☺️ hope you’ve all day a lonely Saturday ????

Meg Sylvester IFBBPRO