[Meg]

I’m with hilly

If you try not having it there before and you actually sleep a lot better and this is the common denominator and nothing else then it’s definitely worth splitting like Peter says

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Glutes day today

Which will be with one of my lovely clients, Nadine she’s been one of my clients for nearly 5 years now

Session will be the usual
Kickback
Hip thrust
RDL
Leg press
Abduction

Looking forward to getting it and really exciting times ahead xx

Meg Sylvester IFBBPRO

[Meg]

Yeah, I totally agree with the guys above. It’s really not worth the risk.

Meg Sylvester IFBBPRO

[Meg]

This is his complete thyroid test history.

If you can advise on any changes to make.

If you can type it out Ishan as it doesn’t pull through sometimes with the pictures

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re all well

Rest day here

And a very much needed recovery day ! With a nice massage booked and ready to really enjoy it

I haven’t had a full body massage for a few weeks, so it’ll be nice to be able to get back to my body just a little bit

Training will be tomorrow nothing on today with that obviously I believe that one of my long-term clients Emily is going to come up again for another session unless she comes next Friday instead

Looking forward to a good day and a great weekend

Meg Sylvester IFBBPRO

[Meg]

I would always keep everything the same the only time that I start to navigate is if there is a serious change in training performance that is just not turning around where you potentially may need to reduce volume in some capacity

Meg Sylvester IFBBPRO

[Meg]

That was supposed to say SLDL lol

Meg Sylvester IFBBPRO

[Meg]

Hey guys, long time no speak

It’s been a great month and lots of nice things happening

Some great weeks of training and some awesome weeks with coaching – last weekend was fantastic having two of my girls win the overall at the British finals meaning that they qualify for the pro card

This weekend will be the photo shoot which I’ve been dieting for. Yes not like competition prep because lady needs to keep her period right ! But still nice and in shape for the shoot

And today’s session was great had two of my clients Stephanie and Magda join me for a lower body session

Both of them are struggling with an SL so we actually went over that which is not the usual session but also good from a skill perspective when I’m teaching others for me to keep on top of doing things like that , I was impressed with the strength with three plates haha
Looking forward to a great weekend ahead

Meg Sylvester IFBBPRO

[Meg]

How did you get on? Was it fully torn? Was it a operation that you had to have? How are you doing?

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

A couple of good days of training and some solid days with all other bits of life work et cetera

Diet is moving well still then I couldn’t be happier with the progress of the cut in terms of body composition

Today was a rest day, but tomorrow will be a glutes day which will be the following of kickback hip thrust RDL and then into abduction

Nice and quick session nothing complicated three sets of each ready to go

Meg Sylvester IFBBPRO

[Meg]

I agree with Michaela I guess it depends if you’re hitting it 3 x a week I understand why you’d maybe think you’d need a third a nice list of equip and your current set up would be ideal including split

Meg Sylvester IFBBPRO

[Meg]

Hey guys happy Tuesday

Legs today which will be

Leg curl
Hip thrust
Leg ext
Leg press
Hyper extension
Calves

Let’s get after it

Meg Sylvester IFBBPRO

[Meg]

Heaps of threads covering this bud for you to read up on.

Refeed signs

Performance drops hard

Weight loss stalls

0 pumps

Feeling beat up

Poor sleep

Feeling cold all the time.

Doesn’t need to be all of these either

How much is individual but in your case I’d do a rest day high day at circa 800g carbs then asses response

Thanks Peter,
I see people drop their step count during a refeed day. Should I actually be reducing mine from 15k and if I should reduce it, by how much roughly? Also, after the refeed day, what kind of scale weight change should I expect the next morning ?
[/quote]
Yes, I would always make sure to de output on a refeed day I always aim to drop a good amount of steps off so here he got aim to get between 8 to 9000 if you’re usually getting 15 if possible with your day

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Today will be an upper body day, which will be absolutely fantastic

Session will be

Y Raise
Lat pull down
Lat row
Lateral raises
Rear fly
Bicep and tricep superset

Diet is cracking on great day yesterday for the female bodybuilding workshop. It was really nice to see a huge amount of girls come through and wanting to ask questions about all things bodybuilding. It’s nice to see them really excited and Motiv to keep on working on their journey.

Meg Sylvester IFBBPRO

[Meg]

I ageee with Clare. You can add some different food options if you want a change with any specific foods but a very simple way is a steady adjustment with food bump and expenditure drop

If you are quite lean I’d go with a nice 4-500 cal bump if not super lean slightly lesser to start

Meg Sylvester IFBBPRO