[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

[Meg]

As J says its very person depending.

for me i always use coconut oil – 5-10g with myself and clients unless they eat further away and then would be 5-10g fat from another source. I do tend to have some fat source in most meals for clients outside of PWO but there are some that simply feel better and perform better with none.

You also need to take digestion and glucose response into it. If I am using COR and in a diet then I must use a nut butter to slow the gastric emptying down or I hypo and I have to eat within 60-90 minutes on training.

if im using rice or potato then its not needed

I tried and i added extra 20g of dark chocolate 95% and trained after 1 hour and felt pretty good or even better[/quote]
That answers your question for sure – I always have a small amount of fat and non post workout the rest of my daily fats are in my other meals because from a digestion and feel good perspective that’s what is best for me

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Client show day here in the Netherlands and Mitch won his class.

Which I’m very happy about, some great work he’s put in since we started working together

I’m excited to have him now post show ready to push this up into a nice build phase, to really get things growing 🙂

He has a beautiful classic shape and a lot of potential and time to unlock it even further

Meg Sylvester IFBBPRO

[Meg]

I’d start with a baseline – if you start all at once there’s not much left in the tank to push. Get a lot out of a little with a nice food bump and taper it as it’s needed

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re good

Today is a travel day to my clients show, just to Amsterdam so a super short trip.

Once I get there it’ll be about finding my bearings and then heading to the gym.

I’ll meet up with my client there and his girlfriend who I also coach and is 5 weeks out so it’ll be great to see her in person room

Meg Sylvester IFBBPRO

[Meg]

I’d personally keep a good diary and figure if it’s any meal specifically then you can know to change that meal

Have you been in a surplus for a long time? I often find forcing foods for too long can cause this also

Meg Sylvester IFBBPRO

[Meg]

I used to do those shift times, not from home but these shifts.

I always trained before, it meant I could get to bed and chill post work.

I ate at 6am trained at 6:45/7am till around 9/9:15

Then ready for a 10am work start

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Still super sick, definitely can’t still train, which is pretty upsetting for me. I’d go as far as to say it’s one of my favourite times of the week / day.

Anyway, I don’t get ill often so I guess when it happens, it truly happens.

Explains why I’d not had a great glute session last week as obviously I was getting sick and didn’t really listen to my body and just cracked on.

Hopefully just this one day of rest and then getting in to do some movement tomorrow

Meg Sylvester IFBBPRO

[Meg]

I agree with Oscar it could be a set up problem, could be that you’re going a bit too heavy causing for rushed sets –

So it would be good to see them if possible

That way we can suggest what would be best port of action

You can send it me on instagram if you’d like

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day today – a normal rest day of

Steps
Meals
Food prep
Work

Still a little chesty, but definitely feel a bit better, just a little achy ( small violin needed )

Haha it takes a lot to make me stop training so I just be feeling a bit shit – hope to be back in tomorrow

Meg Sylvester IFBBPRO

[Meg]

Sounds a little like you’re super tight and super imobile I’d get to see someone who can help you get things less tight and start with an mobility routine to help you fix the problem

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good.

I have a bit of a nightly cold / chesty thing going on my sleep was dog shit and my resting heart rate is up at 90….was still committed to train and Kuba told me off so an impromptu rest day

Should be all good for normality by Thursday

Missed my leg session today, I mean I do 4 a week lol so at least it wasn’t upper or I’d be waiting another 12 days haha

Meg Sylvester IFBBPRO