[Meg]

If you are not super experienced doing an aggressive cut ends in a disaster, get into a calorie deficit aim to lose 2/3 lbs per week consistently

First track your calories so you know what you eat, subtract 500 calories and add some extra steps

This should get you moving initially

How do I split macros and should I do high and low days[/quote]
I would do a training day and rest day diet yes and aim to have a 3-500 kcal difference between the 2 to start with

Meg Sylvester IFBBPRO

[Meg]

I agree with kuba if you haven’t find many diets be a little slower with your approach so that the post diet phase doesn’t end in over gorging

Look to take a nice 300-500kcal first with a slight shift in daily movement through some extra steps see how that takes you for your first 1-2 weeks and make adjustments when you see a plateau

Meg Sylvester IFBBPRO

[Meg]

Hey guys

A trip to the tbjp gym today to meet up with some clients:)

A great glute session which was:
Hip thrusts x 3
Split squats x 2
RDL x 2
Leg press x 2
Kick back machine x 2
Glute machine x 2

A great check in with kuba too he’s happy I have another 12 weeks in my push phase, that’ll be 40 weeks in total haha still not fat so all good

Meg Sylvester IFBBPRO

[Meg]

I’m with Jordan – push with intensity till that last rep is real slow but don’t take a rep that no longer looks like the exercise it’s supposed to be 🙂 and progress with that over time

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day here

Usual rest day

Work
Walking
Meal prepping
Massage
Cinema trip

Ready for another lower day tomorrow

Meg Sylvester IFBBPRO

[Meg]

Personally if you’re starting with a delt iso on upper a and chest is a focus I’d start with chest on upper b

Then you can start with a tricep iso on lower 2 so that you get a bicep start on lower 1 and then the tricep start on lower 2

Rest looks decent can see how progress goes and adapt as needed

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Leg day – we’re off to north Leeds as some machines are getting re upholstered at Rotherham

Session is
Leg curl x 3
RDL x 1
Leg ext x 2
Leg press x 2
Hip thrust x 1
Glute press x 2

Meg Sylvester IFBBPRO

[Meg]

I like a close grip bench / smith press like bish says

Also love a dip as a tricep compound too ( I know you said you don’t have a dip machine but most gyms have an area for body weight dips? Over time you can add weight. I mean you can even do dips between 2 bench’s lifting feet on one bench having hands on the opposite bench)

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day for me,

Normal day of :
– check ins
– weekly live excellence meeting with kuba
– meal prep
– dog walk
– content planning ( sad but part of life )
– afternoon education
– more work

Meg Sylvester IFBBPRO

[Meg]

It depends where you start point was, if you were out of shape that’s not a huge body weight drop, if performance is still good then you’ll likely not need one just yet, and it depends what you mean by “dropping heavier”’we’d need some facts to support properly or it’s guess work

Meg Sylvester IFBBPRO

[Meg]

If you’re no longer reading your rep range then yes just drop the load

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Upper day for me which was:

Seated lateral machine x 3
High incline smith x 2
Lat chest supported pull x 2
Lat machine row x 2
Dual machine pull down x 2
Lying lateral x 2
Rear cable fly x 2
Bi and tri super set x 1

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Glutes day…feel good to say that

Appetite and taste restored, time for a good session

Which will be :

Hip thrusts
Rev hyper
Reverse lunge
Single leg press
Kick backs

Let go

Meg Sylvester IFBBPRO

[Meg]

That’s great , some people just don’t get on with certain machines / movements so I’m
Glad you found one that feels great

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Back home after a trip to the Netherlands for my clients show

Finally starting to be able to taste food today, fantastic. Even being sick no meals have been missed

I had the 3 days off the gym and did some light leg and upper sessions this weekend in the Netherlands

I’m ready for my own bed and a good week of training

Meg Sylvester IFBBPRO