[Meg]

Hey guys, hope you’re well. Rest day here for us.

Always days to be productive, and they’re always used wisely making sure that lots of tasks are done

Meal prepping for a couple of days since we are travelling tomorrow and making sure that everything like that is all ironed out to keep travel as smooth as possible. There’s always some type of bump or hicup along the way but at least if he can stay prepared at least if everything goes wrong, you can have your meals with you, you can always control the controllablles

Meg Sylvester IFBBPRO

[Meg]

For sure, everyone has different way

Anywhere between 15 to 30 g I’ve found he’s great for most

When it comes to utilising fruits and vegetables, we actually forget that from a hormone perspective that could actually be very beneficial as well, especially as we get older

So even if we’re not talking about things from a bodybuilding perspective from health perspective in my opinion, they are key

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well. Today is leg day.

The session will be as follow
Leg curl
Leg extension
Calf raises
Leg press
Glute press down

It’ll be a great session and very confident about that, and I’m really looking forward to getting after it

Since Kuba has reduced my volume strength is going well and seeing small progressions every session. Looking forward to continuing to after it

Meg Sylvester IFBBPRO

[Meg]

Yes, so you can start with taking away the support

And then overtime adding some weight via a belt

If you can’t do the bodyweight having the support there will be great until you can start to tape it down and then you can add weight

Meg Sylvester IFBBPRO

[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