[Meg]

nothing to ask. just gotta say that you are an huge inspiration to my GF. keep up the log!

Thank you so much, hope you’re both well!

Meg Sylvester IFBBPRO

[Meg]

The first day of my deload week which will go as follows:
REST
REST
TRAIN
REST
TRAIN
TRAIN
REST
To hopefully hit the ground running afterwards. I’ve not really given my body a deload this offseason – well never really because I’ve never had a real offseason. We always used to run a 4 week down time when I competed in Diving and always came back refreshed and ready to smash it. My mind hasn’t gone with my training but physically i was ready so will be interesting to see come Monday how I feel ✌????

Meg Sylvester IFBBPRO

[Meg]

I think if you’re going to give it you’re all a longer prep would be better, if it’s rushed you aren’t going to bring you’re best, give it a few more weeks and nail it

Meg Sylvester IFBBPRO

[Meg]

Had a great session today another upper (push) day….which went as follows (I did variation 1 this time):
High incline chest press( target front lat here and upper pec tie in ) v2 high incline dumbell press
Seated shoulder press / v 2 smith machine
Single arm side lat cuffed on cable v2 side lateral machine
Lying cuffed Side lateral
Reverse pec dec v2 bent over lateral
Front raises ( dumbbell seated on incline bench ) v2 use barbell or cable front raise with bar
Tricep dip ( use benches ) v2 use bodyweight on dip stand
Bicep curl ( use ez bar ) v2 bicep curl machine

My body is a little tired this week so Kuba has told me to run a deload next week to get my body to be back 100% the week after. We won’t change workouts just less sets and little less weight.

Meg Sylvester IFBBPRO

[Meg]

First check in after starting my mini cut this week and I’m down 0.4kg training has been wonderful but had one of those weeks where one minute I feel too chunky, next minute I feel too small so just need to continue training hard.

I’m off to the spa today for my best friends birthday surprise present. Sunday me and Kuba will be filming a session together so watch out for that ???????? hope you all have a lovely Friday

What are you guys training ? Still waiting on you and Corinne to have a sesh !! [/quote]
Me and Corrine will do one day I’m sure, we’re doing and back, hams and glutes session tomorrow a big focus for both of us this offseason x

Meg Sylvester IFBBPRO

[Meg]

Thanks for the info, I’ll try them on my next leg day and the video would be fantastic thank you, enjoy the spa

Thank you so much it was amazing! I’m filming with Kuba tomorrow so I will go through it on the video ????

Meg Sylvester IFBBPRO

[Meg]

Hi Megan, I’ve just started using a resistance band to activate my glutes before training, which exercises would you recommend please, currently doing side steps, squats and hip raises

I like to do a little circuit of wide stance squats, kick backs, side kicks, frog pulses all 15 x 2/3

I will film it for you and put it on one of the videos for the site x

Meg Sylvester IFBBPRO

[Meg]

First check in after starting my mini cut this week and I’m down 0.4kg training has been wonderful but had one of those weeks where one minute I feel too chunky, next minute I feel too small so just need to continue training hard.

I’m off to the spa today for my best friends birthday surprise present. Sunday me and Kuba will be filming a session together so watch out for that ???????? hope you all have a lovely Friday

Meg Sylvester IFBBPRO

[Meg]

Why have you dropped calories so low so quickly, it’ll be better and easier to maintain this weight if you’re to do it slowly. Maybe look at training intensity too, if your working real hard in the gym not just when doing cardio this will help too.

I have been dieting since the beginning of December and pulled off 22lbs. I went away for a week and shot back up to 108kg. Now I’m back down after being back 5 weeks and want to go deeper ( it was mostly water weight from that week away). I didn’t say I had dropped them low quickly? It’s been a gradual drop since the start of December where I was eating just under 4000.
I train hard. Always have and am very strong. Been doing PPL legs for years and focusing on progressive overload
[/quote]
There was no explanation of that above so can only go with information given
If your struggling to drop on such low calories you just need to assess each part of the process – meals off plan, training etc. If you went low straight after holiday to “undo” damage, probably would have been a good idea to gradually reduce intake again. In my opinion food is quite low and wouldn’t drop lower, use other variables like I’ve said with training.

Meg Sylvester IFBBPRO

[Meg]

Why have you dropped calories so low so quickly, it’ll be better and easier to maintain this weight if you’re to do it slowly. Maybe look at training intensity too, if your working real hard in the gym not just when doing cardio this will help too.

Meg Sylvester IFBBPRO

[Meg]

So it’s push day today and variation 2 of each exercise as follows:

Upper

High incline chest press( target front lat here and upper pec tie in ) v2 high incline dumbell press
Seated shoulder press / v 2 smith machine
Single arm side lat cuffed on cable v2 side lateral machine
Lying cuffed Side lateral
Reverse pec dec v2 bent over lateral
Front raises ( dumbbell seated on incline bench ) v2 use barbell or cable front raise with bar
Tricep dip ( use benches ) v2 use bodyweight on dip stand
Bicep curl ( use ez bar ) v2 bicep curl machine

Feel like I’ve made good progress on my upper this offseason with the split I’ve used. Hopefully this will carry on with the new split. Enjoying lesser foods this week stomach feels more comfortable so excited to check in Friday ????????

Meg Sylvester IFBBPRO

[Meg]

Personally my body recovers quite quickly and with my lower being the area I need to improve on I hit this 3 times a week. However I split it doing 2 ham, glute focused sessions and 1 quad focused. Think this helps with allowing time to recover, but again as stated above it’s very much down to the individual. Sort out your goals & then work training to fit those needs?

Meg Sylvester IFBBPRO

[Meg]

Morning Guys,

Just an insight into one of my working/training days this is probably one of my less busy ones as it’s not food prep day. But I write myself a little list each evening for the day ahead to make sure I complete everything, I get some weird satisfaction when it’s all ticked off at the end of that day ???? in terms of juggling a “normal” job away from bodybuilding I find quite easy because I love them both plus it’s nice to keep things separate. I’ve been in a situation where I’ve hated my job and made my training rubbish so I upped and left might be easier said than done in some situations but SO worth it!

Meg Sylvester IFBBPRO

[Meg]

All my meals are mixed but my plan definitely caters for a what’s needed most when e.g. more carbs around training, pro fats towards end of day.

But it’s what works for you, play with it see what works best for you.

Meg Sylvester IFBBPRO

[Meg]

New diet update, just slight adjustments will see how we change come Friday
Current diet is below
Training day diet
1
2 whole eggs 6 egg whites
English Muffin
2
120g turkey + 40g Rice
3
120g wild salmon + 200g potatoes
4
50g oats
150ml egg whites
50g fruit
15g dark chocolate
Pre 5
120g white fish + 60g rice + 100g fruit
Intra
1 scoop mps max
1 scoop of sustain push
2 scoops sustain leg ( pull day )
Post 5
120g coco pops + 20g raisins
30g whey isolate
1 banana
6
150g steak 50g smoked salmon
1 whole meal pitta
Rest day
1
2 whole eggs 4 egg whites
2 & 3
120g Turkey/white fish + veg + 1 egg
4
150g salmon + veg
5
150g beef + 50g smoked salmon
6
300g fat free Greek yoghurt
20g almond butter
35g whey
Sweetener
Touch of almond milk

Meg Sylvester IFBBPRO