[Meg]

Hey guys

Rest days for me

Of

Work
Steps
House jobs
Admin
Food prep

Just a usual rest day, I have a client show this weekend so it’s a weekend of travel again

Meg Sylvester IFBBPRO

[Meg]

If your hamstrings need development you could look to add a heavy compound into like an sldl to target them into your split to get some serious work in them as well as the curls already added, doesn’t need to be in this sessions but one of them

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re well!

Today was glutes day which was

Glute kick backs
Deadlift
Hip thrust
Hyper extensions
Split squats

A good session and a great filming day with jay!

Meg Sylvester IFBBPRO

[Meg]

Olympias Calling! Let’s go

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Diet 2025 is a go…
Steps : what I get ( 13-15 k ) will use more if needed, likely won’t be needed
Cardio : one hitt per week at the mo, battle ropes – 10 mins only
Supps: 20mcg clen, 1IU GH pre bed – nothing else

Food :
TD

MEAL 1
Eggs Whole 2 egg
Egg Whites 150 g
Mushrooms 50 g
Peppers 50 g
Jasons Sourdough 100 g
Organic Butter 5 g

MEAL 2 Venison Steak 125 g
White Potato (raw) 200 g
Asparagus 50 g
Mushrooms 50 g
Avocado 25 g

PRE Turkey Breast (Raw) 100 g
Jasmine Rice (dry) 75 g
Mushrooms 25 g
Peppers 50 g
Pineapple 100 g
Dark Chocolate (100%) 10 g

INTRA Essential Amino Acids 20 g
Sustain 20 g

POST Cream of Rice 120 g
Whey Protein 30 g
Raspberries 100 g

MEAL 5
Turkey Breast (Raw) 100 g
Asparagus 50 g
Mushrooms 25 g
Peppers 25 g
Avocado 50 g
Sushi rice 40 G

MEAL 6 Oats 25 g
Cream of Rice 50 g
Whey Isolate 30 g
Raspberries 100 g
Dark Chocolate (85%) 20 g
Almond Butter 10 g

MEAL 8 Omega 10 tab

RD

MEAL 1 Egg Whites 150 g
Eggs Whole 2 egg
Blueberries 100 g
Mushrooms 50 g
Peppers 50 g
Organic Butter 5 g

MEAL 2 Wild smoked sockeye salmon 100 g
Jasons Sourdough 100 g
Lettuce 50 g
Cucumber 25 g
Tomato 25 g

MEAL 3 Oats 50 g
Whey Isolate 30 g
Almond Butter 20 g
Frozen Mixed Berries 100 g

MEAL 4 Turkey Breast (Raw) 100 g
Sushi rice 40 G
Asparagus 50 g
Mushrooms 25 g
Peppers 25 g
Pineapple 100 g
Avocado 50 g

MEAL 5 Venison Steak 125 g
Sushi rice 40 G
Asparagus 50 g
Mushrooms 25 g
Peppers 25 g
Avocado 50 g

MEAL 6 Oats 25 g
Cream of Rice 50 g
Whey Isolate 40 g
Raspberries 100 g
Dark Chocolate (85%) 20 g

MEAL 8 Omega 10 tab

Meg Sylvester IFBBPRO

[Meg]

I’m with Jordan everyone is different, you don’t have to do it, just helps digestion be a little quicker than if there was a good amount of fats in those meals.

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs was great yesterday! Kuba has set my next set up as we move forward

My diet starts from Monday. After 32 weeks my stomachs grateful haha. And my new training set up too. Which is bacislly the same just some tiny tweaks with exercise selection and volume

I’ll make sure I document it all as I go

Meg Sylvester IFBBPRO

[Meg]

Clare’s absolutely right, I find long grain and basmati to just be a little dry too especially if it’s not super fresh out the pan, I also like sushi

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs today with Kuba which will be :

Leg curls x 3
Leg ext x 2
Leg press x 2
Hip thrust x 2
Calves x 2

Meg Sylvester IFBBPRO

[Meg]

I ageee with Oscar the plan looks thought out, is your leg press rubbish or just don’t fancy running one this rotation?? I agree with Oscar too I’ve found 6-15 reps my sweet spot when it comes to physique progression and especially when doing more frequency with upper lower allows heavy low rep sets usually for me hinder my training later that session or the next one

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day for me, but went in to help Kuba in his session and load some weighs

So I’m not doing upper so it stops growing, so I just load plates instead that’ll likely make my upper grow with how easy it happens at the min ( just kidding, well I hope I’m kidding anyway )

Tomorrow will be legs with Kuba we’re excited to get in and get after it

Lots of clients competing this weekend, super excited for them all they all look absolutely fantastic

Meg Sylvester IFBBPRO

[Meg]

Your fats around low, but after a long period of dieting it can take a while for sleep to come back . I’m with Clare on the increases and pre bed having something more filling like Clare said even eating closer to sleep time helps me I eat 10 mins later I’m in bed x

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Glutes day thank the lord for being back in the gym. I love being in there

Session will be

Hip thrust
Split squat
RDL / deadlift
Leg Press
Glute kick backs

Let’s get after it

Meg Sylvester IFBBPRO

[Meg]

I’m with Haider I use the coronometer, if you like to really track too it really helps to track fibre too, great way to see what values of that can tick best for your digestion

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Another deload rest day. I’m ready to get back in the gym tomorrow. Jheez haha.

It’ll be glutes tomorrow, I’ll likely be waiting to help Kuba with loading his plates on his push and then starting my glute day when he’s got to his isolations.

Session will be detailed tomorrow

Deload time i use the extra time to catch up on some extra admin work for the 3 hours id usually be at the gym

Meg Sylvester IFBBPRO