[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

[Meg]

Hey guys, hope you are well

Today was a usual day

Check ins –

I actually got myself a sickness bug ( great )

Obviously, Work doesn’t get missed , and I am feeling a little bit better this afternoon so hopefully it’s just something that’s going to pass very quickly

So annoying , Im not usually sick or injured I can probably count on the last 5 to 10 years how many times I’ve had to have off the gym, or feel rubbish, and unfortunately it’s come in threes, bloody Nora

Hopefully tomorrow is a better day

Meg Sylvester IFBBPRO

[Meg]

Yes, some people end up with sides and others don’t

I wouldn’t say that you wanted it to be a main compound , that’s just my opinion

I do find it a lot just brings more unnecessary mental sides they know anything

A tool to use as a cycle addtion not as a base in my opinion

But that’s just my opinion

I guess from a fun perspective and definitely depending on your actual goals would be what you want

I’m only a female , and I only have around one small cycle with it in, and I’ve never experienced anything from a mental negative side effect before and I felt like a depressive mess

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Our usual Tuesday here spent

Check-in
Walk
Meal prep
A little more work

I wanted to get back into the gym today, but , I’m actually quite a bit of pain

For me to want to go is normal for me to know that I’m actually in a little bit too much pain to , I’m actually in quite a bit of pain LOL

fuck’s sake

Anyway, it is what it is , hopefully it means it tomorrow I wake up feeling pretty decent

So that I can go in and have a session

Lots of admin work caught
Up on though , so that’s good

Meg Sylvester IFBBPRO

[Meg]

I’m with Jordan. That amount of time is literally no different.

When I worked full-time, sometimes my mealtimes would differ due to being in meetings , 30 minutes here an hour there

It wasn’t super often, but it happened

Obviously, full-time bodybuilder can do things a little bit different but if you have time obligations with work et cetera you have to do what you have to do

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

Today is a rest day

And I headed to the hospital for my postop checkup

Surgeon and nurses are incredibly happy

All of my dressings are changed , still quite a lot of bruising, but definitely on the mend

Yesterday and today are the first couple of days I’ve actually felt pretty decent

So I reckon over the next couple of days, I’ll be great to go back into the gym , steady to begin with

But back nonetheless, which I’m excited for

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Starting to feel a little bit more like myself today, which is great

I haven’t used any pain relief today, so my digestion feels so much better as well

Looking forward to seeing the surgeon tomorrow, hopefully get the all clear for some light exercise from next week

If so, means that I can go back into the gym yes it’ll be a little bit different to usual but at least back

And then it will be about me managing when I feel like I’m ready to go fully back back

Which I can’t imagine it would be too long

I hope you’re all okay

Meg Sylvester IFBBPRO

[Meg]

Keep it nice and consistent there will obviously be a little bit of trace protein from the foods that you reduced down with carbohydrates, et cetera – but your actual base protein keep them consistent and adjust the rest

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re okay

Today was a content filming day

I had a few different topics in mind that I could have some nice videos

Make sure that somewhere in some different locations to be a little bit more relevant to the topic , just to make sure that it doesn’t get boring, for the watcher

Tomorrow, I have another little bit of content to do as well as other work, so I’m looking forward to doing that

And everybody will be getting ready for their big chickens for Monday, so I can’t wait for that

Look forward to keeping on rinsing and repeating – I’m back with the surgeon on Monday so let’s doublecheck that everything’s all good and hopefully I can get back into the gym

Meg Sylvester IFBBPRO

[Meg]

My first point would be – great food is going in and weight is climbing and appetite is there.

If you are scarily lean as explained for now food to actually gain some weight is good and these food choices aren’t bad at all

Once some body fat is gained and appetite is restored you can for sure look to add in even more micronutrient dense foods

But sounds tbe coach has you building an appetite and some weight which the short term goal right now this is what is wanted

I’m sure the coach js very much of the opinion to re gain that and then look deeper into other foods – they aren’t bad foods that have been chosen

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good

Day 5 no gym, sad times

I feel pretty sore today, haha, self inflicted, but sore. I would say I could get back and do some lower body from Monday if I feel good to go, will be a steady return and once pain and swelling is all settled will be full steam ahead

Spent the days making sure all things for the empower is good to go, as the guys start with there plans from Monday – this is the 12 week program we do at MK, I don’t like fad diets so as much as it helps change we also offer guidance on how to keep it up, change life or what to do once the challenge is done I throughly enjoyed doing the programs last year and this year will be too!

Then some other client / admin work all done this morning with all the new year check ins done post Christmas for this week – lots of eager to get a new year started and long may the motivation push forward

Meg Sylvester IFBBPRO

[Meg]

Clare has really mailed everything on the head here

The supplements mentioned above , are great to utilise, and if you do struggle with your skin, I would aim to keep them in regularly anyway, it will mean that likely you’ll be able to keep the flareups a little lower

I do sometimes find that sunshine can actually help as well, if you are living in the UK, maybe a weekly sunbed could be on the cards

And I found with a lot of my clients who do struggle with their skin our client mentioned with peptides , GHK has been a huge helping hand with my clients who do you struggle with their skin?

Meg Sylvester IFBBPRO

[Meg]

Hey all

Happy new year

Hope you’re all had a great start to 2026

Today is another rest day , I am feeling a lot better today, which I’m super grateful for

I’m sure a few more days worth of getting some good sleep , getting moving around at home, and I’ll be back in the gym in no time

Obviously, set up will be slightly different, especially with not being able to load a lot of Plates on, it’ll be nice to be able to get back in there when I I’m able to

Hopefully you all had a nice evening celebrating if you did or a nice evening of sleeping ready for an early start today like we did here

Meg Sylvester IFBBPRO