[Meg]

Hey guys, hope you’re well

Busy day today Mondays are always busy

Obviously, go away this week to the seminar in Rome, which will be nice

Just obviously lots of packing for two people

Tomorrow will be a leg day

And we’re looking forward to be able to get in and get after it with Kuba we haven’t had a session for awhile

Meg Sylvester IFBBPRO

[Meg]

I feel a 120-130 is more than enough, if you’re getting off and you’ve got yourself a real sweat on, you know you’ve worked well I don’t feel you need any higher hr than that, as you get leaner the hr will need to lower as you’ll likely struggle to get it up

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re well

Glutes day that will be joined with my client the session will be the usual

Activation

Kick back

Hip thrust

Hyper extension

Reverse lunge

Leg press

Hope you all have a great Sunday

Meg Sylvester IFBBPRO

[Meg]

Hi what is the best momenti to take metformin? I eat the majority of my carbs after wo so i usually take it at meal 5 (dinner)

Its good idea to take it because this is the meal where i eat more cho than other?

Mormally i take 250mg at meal 1 and 250mg at meal 5

I find for most if you take metformin in the day that it actually affects your digestion

So I just looked to take the dose pre bed
So if you’re currently splitting 250/250
Go with 500 pre-bed

And then see the response from that and see if a larger dose is needed, but I don’t find for most that you would

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Today is the British finals both for 2bros and the PCA , annoying that the ladies that are on the same day so I can only be in one place at a time

So I headed to the 2bros today. With four ladies here and 2 at the PCA

So it’s set to be a great day

Hope you’re all having a great weekend

Meg Sylvester IFBBPRO

[Meg]

You have a great physique and it has a lot of potential, if the goal is to get as big as possible I agree just more size is needed a training set up that is well balanced for all body parts and to keep on the process of building, dieting back and keeping that process

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Early session for me today with having some things on this afternoon

Session was
Hip thrust
Leg curl
Leg ext
Squat
Kick back
Calves

Tomorrow is the British finals and 3 girls competing and 2 girls at the PCA finals all looking great and ready to rock

Meg Sylvester IFBBPRO

[Meg]

It’s probably a good idea to have a little bit more variety with your carbohydrate sources then some people can obviously get away with it but other people cannot maybe try having some actual rice especially if the cream of rice that you are using is sweetened, and you could also utilise something like potatoes

Having a little bit of a change up in your protein and making sure that all sources are lean and good quality

And making sure that you are having a nice amount of fruits and vegetables every day will help too

I find making sure that I chew my food slow slowly , moving a little bit pre-and post every Me, keeping hydration good but not having too much around each meal, making sure sleep hygiene is in a great space or all things that helped to keep my digestion in a great place

Meg Sylvester IFBBPRO

[Meg]

Hey guys, a great session yesterday

I wouldn’t say it was my strongest session but the moves all felt great and the top sets moved well. The back offs were a little bit less progressive but with a little bit of jetlag in the body that’s likely why.

So we’ll take the winds from them feeling good and also from the top sets moving well

Today is a rest day for me. I have a client coming for an in-person check up so that will be nice to do.

And then I also have a meeting this afternoon as well, which will be great

Lots of clients on peak week and competing this weekend which I’m incredibly excited for

Let’s get after it

Meg Sylvester IFBBPRO

[Meg]

When was the last time you took a de-load?

Yeah maybe it’s time for one

What’s the way you do a deload ? Leave RIR or reduce volume ??[/quote]
The join in from train by JP is also a great supplement for joints as well as the osteo pro as well – would be some great supplements to add in for now

If joints are something that you do struggle with peptides are something that you can utilise , but it’s not always a necessity. Unless wanted to end with that, I find BPC157, TB 500 and GHK CU to be very effective

As Clare says if you haven’t taken a deload and you do feel like your recovery is taking a huge decline and joints are really feeling niggly. Take one for me. I like to do 3 to 4 days of rest into a session of easing in and then getting back to work. Xx

Meg Sylvester IFBBPRO

[Meg]

Hey guys, first day back in the gym here in the UK

It will be a glutes session , shock horror LOL

Session will be
Activation
Kickback
Hip thrust
RDL
Split squat
Leg press

Really looking forward to getting into Home gym and really looking forward to getting after it as always

Meg Sylvester IFBBPRO

[Meg]

Why don’t you trial using one less meal per day and adjusting your calories to split that out across the day

Or try adding a small walk pre-/post the meals even if that is just heading to the toilet and back or to the water fountain and back depending on what type of work you do

Looking into if there’s any meal specifically that is causing more bloat it might not even be the last meal to try and figure out if you need to use some different sources of foods ones that digest better

Making sure that you’re not drinking a lot of fluids both pre-post or during meals but also if needed the majority of fluids need to be drunk at the first part of the day and not too much into the evening this might help your whole lot

Or even starting to eat earlier so that you can have your last meal earlier, meaning that you have more time to be able to eat and digest before heading to bed

Meg Sylvester IFBBPRO

[Meg]

Hey guys, first day back in the UK

Yesterday was a long travel. It was a little bit delayed. I thought that they were going to make us. I’ll get off the plane as we were sat there for about an hour before it actually took off.

It was nice there because I was sat near Sas and it was really nice to be able to speak to him after the back of his first Olympia weekend he looked great up there

Today is a rest day and my body definitely needs it , slept good though which I thought it was going to be a little bit harder since I’ve just come back from a different time zone but seem to have settled well

Definitely feel like I could fall asleep at any given moment right now though LOL

So it’ll be good to make sure that we are off the back of another good night sleep before we get back into the gym tomorrow

Looking forward to it

Meg Sylvester IFBBPRO

[Meg]

Yes, it looks as though you have got

A set up for a shoulder/chest focused upper body day
Same for back

And then, lower body looks really decent, to create a more glute/harm focus on low B you could pull your RDL a little earlier in the session

Meg Sylvester IFBBPRO

[Meg]

Hey guys, back from Vegas

The trip was okay and managed to get some decent sleep on the plane

Looking forward to getting home and getting settled there

It was a little bit delayed, but nothing crazy

But definitely very much looking forward to getting home

The next little trip is not for a couple of weeks, but the rest of the trips this year are only very short Europe so all good

Looking forward to getting settled back into training and getting after it

Meg Sylvester IFBBPRO