[Meg]

Hey Guys

Rest day for me, got a stinking cold, I blame all the people at the gym haha. All the vit c going in and vit d haha. And a sauna to sweat it out

A normal day of
Check ins
Work
Walking
Meal prepping

Should be feeling all good for glutes tomorrow

Meg Sylvester IFBBPRO

[Meg]

I’m with Clare, unless you have an issue with gluten you should be fine.
I find sourdough to have less “shit” in it so stick with that and the white option, see how you go

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Legs today, a nice busy morning of work, team calls, me prepping etc

Legs will be:
Seated leg curl x 3
RDL x 1
Lying leg curl x 2
Leg press x 2
Leg extension x 2
Hip thrust x 1
Claves x 3

Meg Sylvester IFBBPRO

[Meg]

 

Meg Sylvester IFBBPRO

[Meg]

 

Meg Sylvester IFBBPRO

[Meg]

I agree with the guys above if you goal is to recover well, build / retain muscle depending if you’re growing / dieting. My go to post workout is cream of rice, whey iso (both from TBJP) and berries

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Glutes for me today which is :

Hip thrust x 3
Split squat x 2
RDL banded x 2
Leg press x 2
Kick backs x 2

Let’s go

Meg Sylvester IFBBPRO

[Meg]

I’d definitely have both to hit micros but as always go with ones you like and what digest well for you there’s so many so you’ll like at least a few

Meg Sylvester IFBBPRO

[Meg]

 

Meg Sylvester IFBBPRO

[Meg]

Hey Steven, you can feel free to send it via instagram if you’d like as it’s not pulling through on here, we can help you understand what you’re seeing

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Normal Sunday of work, meal prep, dog walking.

Just at the gym about to hit legs which will be

Leg curl x 3
Leg press x 1
Squat x 1
Leg ext x 2
Hip thrust x 2
Kick through x 2
Calves x 2

Meg Sylvester IFBBPRO

[Meg]

Basically get use to it – and stop crying. Thank you

Sleep’s important we’re all different some of us waking that often really affects our sleep especially if you struggle to settle after. I’d try drinking the bulk of your water the first 75% of your day and taper off the last couple of hours, I add a tad more of my salt to my last meal like Alison said to help me not wake so much to pee. You might want to look into how deep of a sleep you actually fall into too, if it’s not so great the whole nihght you can look into “what am I doing to wind down” pre bed to try and get the quality of sleep improved by actually relaxing pre bed, no phone, no excessive light. Just chilled

Meg Sylvester IFBBPRO

[Meg]

Hey guys

A nice upper day today, I love going in and training upper even if it’s not as often as before 🙂

Session was:

Y raise x 3
Shoulder press x 3
Lat pulldown x 3
Lat row x 3
Single cable lateral x 2
Rest fly x 2
Bi and tri super set x 1

Meg Sylvester IFBBPRO

[Meg]

I mean if you’re struggling to eat in a diet I’d look to pull back on the protein which can keep you sitting fuller for longer,

Pull it back like 20g distribute those extra calories with carbs and see if that helps appetite and digestion

Focus on getting lean and hungry the small drop in protein will be fine for the extra carbs

And more cost effective too win win

Meg Sylvester IFBBPRO

[Meg]

I’m with Michaela if you’d like to send it me on instagram please do

Meg Sylvester IFBBPRO