[Meg]

Great to see you logging here Tom

Georgia ( Toms GF ) is super proud of you and the work you put in it’s amazing to see you guys grow in life together ( anyone reading this I’ve coached Georgia for a LONG ! Time )

Did your blood results come back? Can post those once you get them back ?

Sounds like moose may need to sleep out the bedroom 😉

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Today was a lower body day

And the first day of my new program set by Kuba

I have around 4 to 6 exercises per session

The ones with just four have more sets exercise

With my glutes sessions, as the majority of our compound work, it just took a lot of setting up rather than just time spent getting to work

So I’m actually quite happy , with the change and I’m excited to get to work with the strength

My strength is definitely took a little bit of a plateau in the last set up – I did it for quite a long time

So excited for a bit of a change

Food is all the same , appetite really took a huge hit around my operation, still made sure that I had my rest day foods, help with my recovery

But everything is back on track with it feeling a little bit more firey this past week since fully getting back into training

Everything feels good regarding Training , I definitely couldn’t do any of your body work if I tried, having an augumentation underneath the pec, is very different to over haha, I can’t even put weight just on my elbows /hands to push myself up without shaking like a shitting dog, it’s not been painful since around 10 days after surgery, but I just don’t have the strength – maybe this will help my upper body downsize, I mean if it can hold size by just bracing, and not really using it at all, then I’ll be very surprised

Meg Sylvester IFBBPRO

[Meg]

you want to try and fight for that not happening, like Jordan says

There may be a tiny shift, but honestly, you want to fight for it to not happen

If you are rounded over like a shitting dog , that’s back breaking territory

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Rest day for us today

Which will be spent doing
Check ins
Walk
Meal prep
Work

We have a few things going on that’s a little bit more computer and admin focused today , so not sure we’ll get chance to go out and have a little bit of an afternoon together me and Kuba but we will see, if not, we will definitely make some time over the weekend

Hope you all have a great day

Meg Sylvester IFBBPRO

[Meg]

It all depends on if it causes you any issues with day to day ? If it doesn’t

Your good don’t over think it

It wont. All ill be is just more isolated without the space i have currently. Id say its all good!

[/quote]
It sounds like you’ll be absolutely fine, as long as financial standing is there and you have a gym and feel good in the place you are make the most of it

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Happy Monday

Usual day

Check ins
Walk
Meal prep
Work

And off to the gym to train legs which will be :

Seated ham curl
Leg ext
Hacks
Hip thrust
Kick press
Calves

All 7-10 x 2

Look forward to it x

Meg Sylvester IFBBPRO

[Meg]

What’s your bodyweight ? Show us your diet please

Bw is 90kg
Macros
350p 630C 30F
Breakfast
60 g cor
45g whey
300ml skim milk
100 g cooked chicken breast
1 x pita wrap
Lunch
100g white rice raw
150g cooked chicken breast
Lettuce/veg
Pre
30g whey
200ml skim milk
180g cor
Dinner
200 g chicken breast cooked
160 g white rice raw or 2x pita wraps
Lettuce/Veg
80g cor
200ml skim milk
30g whey
Pre bed
100g cor
45g whey
300ml skim milk [/quote]
As kuba says if you can digest it then great

I also prefer an higher protein diet and found my biggest gains came with my protein sitting higher but not quite this high.

If digestion starts to slow aim to lower a little and bump up carbs ( can be some easy digesting carbs ) to help total cal count stay up

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good

Rest day here

Yesterdays leg day was good, well glutes day

Had to change some lifts due to some of the set ups feeling a bit iffy but still a great session good to get after it

Tried the glutenator for the first time and it was great looking forward to having it in on rotation my glutes are so shit with how little weight I can have on there haha but like anything it’ll get better

Hope you all have a good Sunday

Meg Sylvester IFBBPRO

[Meg]

Hi buddy. So, 27 years in this game I’ve seen and tried pretty much everything worth trying. And seen even more than I’ve tried. And im generally someone who says most methods can work for the right person BUT I just don’t think fasting and bodybuilding go well together at all. To reset your gut maybe , cleanse / detox after a harsh season maybe, but as a part of progressing your training and muscular development I think fasting needs to stay out of it

I’m with Sas here

I find a few things especially in diet phases
– long fasting windows for nattys usually help hormones down regulattion come in faster especially thyroid, just from experience with lots of nattys and running lab work
– keeping regular feeding windows like sas says helps recovery and with that muscle growth / retention

Good for some health reasons short term or if not in a bodybuilding space for sure.

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Feeling much more like myself, which is just great

Usual Saturday morning
Work
Walk
Meal prep
House job
Admin

And after the gym in a little bit to do glutes , session will be

Activation
Hip thrust
RDL
Split squat
Leg press
Kick back

Hope you all have a great day

Meg Sylvester IFBBPRO

[Meg]

Consistency is important factor

Food intake
Water intake
Sleep
Routine with ALL variables

Those are what cause discrepancies yes some can’t avoid them due to work. Better if you explain your day to day for us to help

Morning weigh in – wake – toilet check weight

Some wait till post going to the bathroom for a BM most people don’t have time to wait for tha, however you do it don’t consistent t

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Happy Friday

The usual

Check ins
Walk
Meal prep
Work
Out for a small meeting with Kuba
Back home to settle for the night

Ready for a weekend of training , hope you’ve had a great week

Meg Sylvester IFBBPRO

[Meg]

There’s no must do carb sources – most of us go very whole food as from a digestive and long term gut health and health in general perspective it’s going to be more beneficial.

Potentially could trial some potato, pasta alongside the things currently and definitely having some fruits for carb and veg for other gut health purposes

Could be that you need to cook it nicer to actually enjoy it and to help with improving your palette

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good

Back to the gym for the first session today – will take it light but excited to be back

Session will be :

Leg curl
Split squat
Leg ext
Leg press
Glute kick

All 2 sets and 7-12 reps

Looking forward to being back at it, hope you’re all having a great Thursday x

Meg Sylvester IFBBPRO

[Meg]

Monday legs
Tuesday rest
Wednesday Upper
Thursday rest
Friday lower
Saturday push
Sunday Pull

You could just do four sessions of upper lower each week but that would work as well

Meg Sylvester IFBBPRO