[Meg]

Hey guys

Legs day for us today.

The session was
Hip thrust x 2
Leg curl x 3
Leg extensions x 2
Squat x 2
Claves x 2
Kick back x 2

Was a great season and I’m ready for a nice rest day today

A usual day of working today alongside this too

Meg Sylvester IFBBPRO

[Meg]

Never be afraid to eat

There is a difference between over feeding and eating

And you need to eat to fuel

Obviously before you were over feeding and now it’s just about finding a great balance whether that be a steady surplus or a diet depending on what phase you are in

I would like to be able to go with a round with training workout first
Once those meals start getting a little heavy, I then start to add into my breakfast and light meal just to keep myself Fuller at breakfast and a little bit full a bit before to help me sleep well

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Travelling home from Italy today

Had a great weekend three of my clients got into the top five, that’s a great deal, especially as both of them are naturals in an undtested show and the lineup was crazy I’ve never been to the Euro Masters and it’s very good
One lady just outside of the top five, but still looking the best she’s ever looked so that was a win

Loz in America coming 11th out of 39 girls in pro figure

And my other American Client winning another overall at her regional show

This is her second overall, and we go into the nationals in three weeks – can’t wait for her

The season is wrapping up as a coach , and it’s definitely been a very exciting year can’t wait to do it all over again

Hope you all have a great Monday

Meg Sylvester IFBBPRO

[Meg]

I find the best way make cream of rice to be a similar to making oatmeal

I had 2.5 x the amount of water to COR

I COOK IT IN THE MICROWAVE FOR 2 1/2 MINUTES

STIR

AND THEN REPEAT THAT BY PUTTING IT IN AND OUT OF THE MICROWAVE ONE MINUTE AND KEEP ON REPEATING UNTIL IT’S A CONSISTENCY THAT I ENJOY

Then I add whey on top – by mixing it in once the cream of rice is cooled or by making a paste

Then I had the berries and all the bits on top if I part of the plan xx

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Show day here in Italy

A good weekend all round so far 11th in pro figure in the states for Loz, a big 39 girl line up too. 2nd in Denmark for my amateur wellness girl!
And now all my ladies just about to get up on stage in Italy

Set to be a good day 🙂

I did a small glute session this morning which was nice too a little pump haha

Meg Sylvester IFBBPRO

[Meg]

I’m with Kuba likely a little bit of extra food for you to bedtime will help you sleep when you want to

However, the amount of time in bed is great , I wouldn’t worry about it unless the timing just don’t work very well for your life

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are

I travelled to Italy today for the Euro masters

Looking forward to being able to get into my hotel

As the airports are an absolute nightmare at the moment with sorting out everybody’s fingerprints

Makes the process of going through passport security a right nightmare

Looking forward to tomorrow’s competition and watching the ladies on stage

Meg Sylvester IFBBPRO

[Meg]

The first day you move to nights try to lye in as long as possible / have a nap late into the day due to needing to be awake during the night / usual sleep time

Then after the night shifts I’d sleep after work aiming for 8am – 3pm if possible, if you wake earlier you can try for a nap later into the day

As you wake go about your usual day training , grocery shop etc – try create a routine for these types of days to keep the body in the know with what you need it to do

As you transition from nights back into usual days – as you go to bed ( 8am ish) aim just to do a 4-5 hour sleep, then go about your usual day and aim to fight to stay awake until a usual sleep time so that you can settle and sleep through a usual night

Meg Sylvester IFBBPRO

[Meg]

Hey all

Legs was on the menu today which was
Leg curl x 3
Leg ext x 2
Leg press x 2
Leg single curl x 1
Glute kick back x 2
Calves x 2

Travel day to the last show I’m going to this year with clients in Milan with another 3 competing in the states / Denmark, should be a good one

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Today was a day today and busy day getting prepared to go away again this weekend, but this will be my final client trip of the year

Going to Milan for the Euro Masters

Which will be lots of fun

Three lovely ladies competing and all looking absolutely tremendous

Can’t wait to go and enjoy it with the ladies

Meg Sylvester IFBBPRO

[Meg]

Third question I would always go with the approach of a heavier first set and then the other sets would always be lesser load, rather than thinking about it as a top set and back off, think about it in a very simple way that the first time you do sit on an exercise you will have more energy to give more with more weight than the second one likely not

Meg Sylvester IFBBPRO

[Meg]

Thank you for your questions

For me, I take every set in a close proximity to failure, where my last rep still looks like the movement but is hard to get through, the more experience you get the better you’ll get at it so if you’re not 100% great age just yet don’t give up

Volume wise, I find as you begin as a newbie you will start likely with higher training volume 2 to 3 working sets on around 7 to 9 exercises, with a rough guide of 8 to 12 reps on a compound and anywhere between 10 to 20 on a isolation. Overtime you will be able to tweak your volume based on the performance, for example, if you find that you aren’t progressing very well after the first couple of months, you could look to reduce down the volume even to begin with just by 2 to 3 sets per exercise, see where that takes you, with progression and with the office physique and keep on adapting as you go.

Meg Sylvester IFBBPRO

[Meg]

I’m with Jordan

When and if my volumes have been too high, that’s the only time that I’ve seen my lifts not progress

For myself, I found a sweet spot of 8 to 10 sets a session

Meg Sylvester IFBBPRO

[Meg]

Hey all, hope you are doing okay

Today is a glute day for me
Which will be

Kickback
Thrust
Split squat
RDL
Leg press

And I’m looking forward to getting after it had a few weeks where I’ve been in and out of normal gym and it’s gonna be nice for the next few weeks to be here and settled as even with going away to Italy this weekend I don’t actually stay there for long enough to even need to train so it will be nice to be home

Meg Sylvester IFBBPRO

[Meg]

I agree looking into things like you’ve mentioned is just a time consuming mentally, you want to be focused on progress not the little things that matter but making sure the effort consistency and yourself keeping those as the driving factor to keep on making progress

Meg Sylvester IFBBPRO