[Meg]

Firstly what drove the binge

Yes you’d not want to try and undo the damage if it was good focus / emotion driven as likely if you pull back you risk it happening again !

So Alison’s fedback stands there

But why did it happen I think working on the root cause to manage it not happening more will be a best way to go !

Did you struggle with this befor

Meg Sylvester IFBBPRO

[Meg]

Hey!

Happy Wednesday

A normal rest day here –
Check ins
Walk
Meal prep
Back to work

A little house clean done and some other house admin before getting stuck into some afternoon work

Yesterdays lower sesiom was very nice Kuba has got a new hack for the gym it’s super nice as it takes a bit go work off the bottom so nice on the knees but my quads were blown up,

Look forward to glutes tomorrow

Meg Sylvester IFBBPRO

[Meg]

For me it just depends on your day, if you get enjoyment and a lot from going to the gym and time allows then do

If time is precious especially during the week it could be a weekend gym you go to, setting one of your sessions per week there for the equipment they have

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good

Today is legs which will be :

Leg curl
Leg extension
Leg press
Hip thrust
Glute press / glute machine
Calves

As always really looking forward to getting in and getting it done ! Hope you all have a really epic day

Meg Sylvester IFBBPRO

[Meg]

It’s definitely easy if you be got a sweet tooth, for sure a bit of variety in your diet during the day will always help keep digestion in the best place possible

Tye it in with half savoury to get some more whole foods meals in too 🙂

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day for me today!

Which was the usual Monday of

Check ins
Walk
Meal prep
Work

Ready for a big leg day tomorrow, I had such a strong session yesterday and I’m just exited for more of them as we move forward

Cals still the same

TD 3300
RD 2700

And feeling good for it – weight bumping up a little each week and feeling strong in the gym

Meg Sylvester IFBBPRO

[Meg]

I guess the question is more what is the goal for the rest of this phase?

You could definitely utilise G H at 5/6 units likely getting less of interrupted sleep but the benefits of utilising it

NPP if you were getting a lot of water weight from it but liked utilising it, you could go in with a smaller of 200 MG per week

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

Hope you’ve had a great weekend

Sunday today and I will be training lower body ( shock )

Today’s session will be

Hip thrust
Hyper extension
Split squat
Glute machine

All with three sets

Progression across this week with strength has been the best. It’s been in about half a year

And I’m excited to keep on building !

Hope you all have a great rest of your day

Meg Sylvester IFBBPRO

[Meg]

I agree with it

If the goal is to build muscle and get bigger

You are more than lean enough , your condition is great and I’m sure that it has been a great diet phase

Time to reverse diet and get stuck into a building phase so that you can unlock new levels with your muscularity

Start by dropping down expenditure and adding in some extra foods both metrics to begin with and then each week see how your body responds and make adjustments from there to build up some more

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Happy Saturday

Hopefully you’re all excited for a great weekend ahead

Rest day here today, which will be nice

And then tomorrow will be a lower body

Really enjoyed my leg session yesterday and it’s nice the last week strength really feels like it’s started to build up well

It is nice to see what good food and more of it can do and I’m actually really enjoying being stuck into a little bit more of a grow phase , looking forward to seeing the changes that can happen

Have a great weekend all

Meg Sylvester IFBBPRO

[Meg]

It’s not bad at all, if she has ankle mobility issues could she not just do a primer / warm up at the start and keep her actual calf work till right at the end to give her glutes the focus

I do like a kick back variation in all sessions for an isolated glute exercise doesn’t need to be at the start but a nice way to end

I suspect the smith squat is glute dom?

And leg press glute focus ?

And split squat glute bias stance ?

How about having her split as

Glutes

Upper

Rest

Glutes

Upper

Lower

So you can make specific glutes only session to give it priority whilst not ignoring whole

Leg and having a day dedicated solely to that if her goal is still to develop them as a whole

Hi Meg, thank you very much for the answer
Unfortunately, she only has Monday, Tuesday, Thursday and Friday available to train
Leg press is glute bias
Smith squat is quad bias
Bulgarian split squat is glute bias
Where would you insert the glute isolation? [/quote]
Hey

Okay perfect so if she’s really wanting glute focus with very little of anything quad I’d go
Glute isolation
3 x glute compounds
2 – at a push 3 extra isolations with a mix of glute and hamstring and some quad if wanted

Then calves can be added where you find finds best

Meg Sylvester IFBBPRO

[Meg]

Hey guys happy Friday

A nice one
Check ins including check ins for the Jan 12 week challenge we do at mk to help educate and support non competitors in how to train hard, eat well and move whilst fitting around there busy lives

Then headed to derby to train and see Kerry in person , she’s looking great some nice changes in areas needed since end of last season it’s all about refinement now as really unless just little bit of upper glute as a bikini girl and for her size and her stature in the class she’s pretty well packed always the ability to be better and tweak things but actual mass she doesn’t really need any more off other than a tad bit of upper glute over time which has already biikt so well the past 18 months

Meg Sylvester IFBBPRO

[Meg]

It’s not bad at all, if she has ankle mobility issues could she not just do a primer / warm up at the start and keep her actual calf work till right at the end to give her glutes the focus

I do like a kick back variation in all sessions for an isolated glute exercise doesn’t need to be at the start but a nice way to end

I suspect the smith squat is glute dom?
And leg press glute focus ?
And split squat glute bias stance ?

How about having her split as

Glutes
Upper
Rest
Glutes
Upper
Lower

So you can make specific glutes only session to give it priority whilst not ignoring whole
Leg and having a day dedicated solely to that if her goal is still to develop them as a whole

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day for me today which was a productive one

Client work
Walk
Meal prep
And headed to the hairdresser

Back home to work and night time routine ahead of let’s again tomorrow

Headed to derby tomorrow to see clients and train legs

I feel a little heavier this week ( haha ) bulking not sulking, it’s funny how my weight is actually pretty high but my look is so different to when I was full blown offseason for my pro comps, I honestly struggled a little at the very start of this year with a moment I guess all competitor get when they finish there competing days of oh yeah I actually look very different and I wasn’t sure how I felt about it, probably a little sad if I was to be honest, for most probably better as obviously less gear, less harshness in my face and voice, but to be it was actually a very sad reflection moment but in over myself now, I took a step back from competing at a right time for me reaching the pinnacle, achieving my goals as a competitor and reaching the time I’d set myself 5 years before as to when it was time to take a back step from utilising PEDs – so with that I do feel accomplished but still sad times having a different look to my physique at times haha

Meg Sylvester IFBBPRO

[Meg]

It’s absolutely possible, but my question to you is, are you following a nutrition plan outside of training that caters to your recovery?

Nutrition is pretty on point tbf, I’m also having intra workout carbs and hydration during work and during workouts, but I am also in a deficit so that will also contribute to it [/quote]
Hey what is your training split looking like at the minute

Whilst you’re in a deficit and can’t control output at work, it may be worth looking into the split and if reducing amount of days / sets would be ideal to keep performance high and frustration with that low

Meg Sylvester IFBBPRO