[Meg]

I’m with the guys above

It’s time to add some food to keep thing progressing

No need for huge change but you aren’t seeing arise yes we don’t have to every day not see and rise and rush to make changes but this is a month no change time to push a tad

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re well

A great day at the team mk comp today connected with 2 bros

Clients doing super well
1st x 2 for Laura ( I know you’re reading this Lau 😉 )
1 x 1st for Lillian
1 x 1st for Jenny
2 x 2nd off miss chantel

Lovely birthday and Kuba has gifted me a education couese to further my knowledge on female health and hormones im very excited to give back more in this field im so passionate about

Now time to enjoy a great evening with my parents xx

Meg Sylvester IFBBPRO

[Meg]

Stay away from bread as it doesn’t sit with you, for some in can be opposite of low vol if it doesn’t digest well

Keep food low vol even the minimal amount of water for cor oats rice so it can be not dry but not over volumous

Eat steady in a calm state

I’d say the issue now is more mental which with a steady return to the offseason it should help the mind

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Productive day

4 x in person checks with ladies competing at the MK Classic

Kerry competing in Portugal so just managing it all via WhatsApp this weekend

And a rest day for me another new low with 63kg so that’s 9kg off this diet and feeling great for it

Looking forward to tomorrows MK show nice to have it in Sheffield it’s usually a packed day so will be awesome

Let’s goooo

Meg Sylvester IFBBPRO

[Meg]

Glutes are definitely improving , as is training quality and strength wins wins !! You should share your training and diet with everyone to see and how you manage your full time job with bodybuilding , lots of people can resonate with it and learn from it 🙂

Meg Sylvester IFBBPRO

[Meg]

Hey guys leg day done which was

Leg curl
Leg ext
Leg press
Hyper
Single leg press
Calves

A great session nice and strong just can’t shift this pesky cold!

Meg Sylvester IFBBPRO

[Meg]

I am with Haider if it doesn’t improve, then that’s where I would go

It is strange that it obviously happens every time you go into a diet from what you’ve suggested. What does your day look like with sleep to work in routine et cetera

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

And hopefully you’re having a good day

Upper body today

Which is

Y raise

Lat pulldown

Lat row

Lateral raise cable

Front raise

Rear fly

Bi and Tri superset

Let’s go

Meg Sylvester IFBBPRO

[Meg]

I definitely have a couple of clients over in Australia that definitely get the TB JP products. Do you want me to ask where they actually get it from?

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Rest stay here for me, which was a great day

Have a few people on peak week this week

Which is for the MK classic and the Portugal pro

So some amateurs and Kerry for the pro

All great and ready to show their best

And I’ve had a productive day ready for a great weekend ahead

Meg Sylvester IFBBPRO

[Meg]

Interested to know – what are your current calories? How many meals do you eat a day? And what were they when you finished your diet? Do you sleep well? (What times) do you Hydrate well?

Current around 2600/2300 training/restday.
I eat 4 meals on rest and 5 on training day (+ intra EAAs).

Currently, the heat is impairing my sleep a little bit (the same as everyone in europe ^^), I sleep from 20:30 to around 3:15-3:45, wake up two to three times.

I drink sufficently.

[/quote]
There is one way that you could go about it and that is to bump up your daily calories

You could definitely make sure that meal times are out well making sure you’ve also have a fan for bed putting it on your face will help you sleep

If you bump up the calories, you can split them out even to one extra meal per day if it’s possible with your set up

Make sure that you are away from your phone so that you are less likely to rush you need to take your time if you rush the meal you will be feeling very hungry. It takes a long time for your brain to register that you’ve eaten so take your time with eating steadily

If you start to feel hungry, get outside or do something that is a form of distraction for now you’re going to have to do that to try and kick the habit

Because it has become a habit and it’s not that your body necessarily is hungry but because it used to just be fuelled when you wanted to it becomes more needy for that, so you’re going to have to learn with these things above to be able to go no I’ve had enough fuel. I don’t need it. Let me find my destruction reading a book going outside speaking to someone getting stuck into work

Will really help – if you struggle even after trailing some things like this it may be worth a professional help

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Glutes day today for me, which was actually a very good session

Very strong and really nice to just get after it session was
Kickback
Hip thrust
Split squat
Leg-press
Abduction

Look forward to my rest day tomorrow

Meg Sylvester IFBBPRO

[Meg]

Sorry for staying off this topic for so long.

The movement change was helping very well, so I could get to “normal” movements as dips again. Also I could improve my chest technique significantly by trying to eliminate the triceps as much as possible.

However, being on cycle did definitly help, now that i am cruising, the problems start again.

But I am very positive, that removing nagging exercises and rehab training will get me going again.

Thanks for the helps and sorry again for staying off so long.

Glad to hear that the movements that we said had helped you to feel a little bit better

Sometimes small changes always the best did you actually get to your doctor to get the more intensive scans done to see if anything was needed?

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

A rest day today with Kuba this is one of our only rest days that we’re going to have together pretty much for the whole of start of July due to some travel and some competitions

So it’ll be nice to be able to spend some time together

Hopefully you’re all having a great Sunday. Have a good one guys.

Meg Sylvester IFBBPRO

[Meg]

Yes progress is awesome. every session i can increase weight with proper form or hit 1-2 reps more. overall i need more mass but chest and arms definetly need way more size. Do you have an idea how to prioritize these muscle groups in my Split? In one Pull session i still start with bicep. chest movements are in total more than delts.

My volume was way more. Splittet in two sessions a day. 6Sets of Bicep, Tricep or Abs in the morning and afternoon 14-16Sets of Chest/Shoulder, Legs or Back/rear Delt.

To be honest its hard to step back but i hope progress will be better because of more regeneration.

I do think that if you don’t get on very well with a split and you do just with another especially PPL, it’s definitely worthwhile sticking with it and at least you’ve given the other girl time to keep on progressing

Meg Sylvester IFBBPRO