[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

[Meg]

Hey guys

Glutes day which was much of the same haha

Hip thrust x 3
Rev hyper x 2
Reverse lunge x 2
Single leg press x 2
Kick backs x 3

Ready for upper tomorrow

Meg Sylvester IFBBPRO

[Meg]

 

Meg Sylvester IFBBPRO

[Meg]

 

Meg Sylvester IFBBPRO

[Meg]

Your ankle mobility sounds a touch rubbish, or that you’re going too heavy? Or is it even when you do the warm ups? If you turn the toes out 5 degrees that should help a whole lot and having the feet just outside of hip width

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Legs today which was:
Seated curl x 3
RDL x 1
Lying leg curl x 2
Leg press x 2
Hip thrust x 2
Calves x 2

Meg Sylvester IFBBPRO

[Meg]

It depends are you going off a weekly average or just one weigh per week?

I’d track your weight for the next few days if it doesn’t bump up I’d go with a progression

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest Day for me today, it is where “upper” would usually fall but I only train that every other rotation so every 12 days. This extra day gives me chance to catch up on any life / work admin, so it’s a day used not wasted

A usual day of check ins, more work, meal prep, food shop, walking and later me and Kuba will head to do ice bath and sauna before we train legs tomorrow. As Kubas volume is higher or legs and I train them a lot more often than I used to we find they do get a little tender haha, so that extra bit of recovery is well needed

Meg Sylvester IFBBPRO

[Meg]

Awesome can’t wait to hear about your progress in the next 8 weeks before a big offseason

Meg Sylvester IFBBPRO

[Meg]

Glutes Day

A very strong session

Yesterday kuba increased carbs by 50g TD and 25g RD. Even a small changes makes a huge difference when you are super adherent

Session was
Hip thrust
Split squat
Banded RDL
Leg press
Glute kick backs

Meg Sylvester IFBBPRO

[Meg]

The first pull is never the nicest, I find really making sure my brace is tight and being overly aggressive on the first rep important

And maybe having your last warm up set a bit closer to your working weight to be a little more “ready”

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Upper day for me which is :

Lateral raise x 2
Incline smith press x 2
Lat single arm pull x 2
Dual Lat pull down x 2
Lying cuffed laterals x 2
Rear delt fly x 2
Bi and Tri super set x 1

Meg Sylvester IFBBPRO