[Meg]

I find when you’re ran into the ground too hard and you “let up” with some re set / re feed days you do drop I agree with Jordan running a further 2 high days before getting back to it would be smart

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day here.

A working morning, we have quite a few clients heading up for the comps that are about to begin both here and in the US so it’s busy mornings but productive too

Massage day post legs too and it was needed I have a niggle in my right quad and it’s been there since last July just doesn’t seem to shift, I like training too much and it doesn’t hurt when I train so I just crack on

Walk
Food prep

And get ready for glutes tomorrow

Meg Sylvester IFBBPRO

[Meg]

Amazing

So build up your pt so you’re busy

Start posting and educating on your service you’ll offer online and the things you know to showcase

Enquiry’s should come in

Don’t transition until you’re too busy with both to still manage both

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs today – it’ll be in north Leeds again as we enjoyed using the cybex leg press there

Session will be :
Leg curl x 3
Leg ext x 2
Leg press x 2
Hip thrust x 2
RDL x 1
Calves x 2

Look forward to another great session x

Meg Sylvester IFBBPRO

[Meg]

As Kuba says , it’s your first cycle , start small to begin with

People jump the gun when they can probably get even more out of food and training initially

So start there and see how things take you

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day for me.

It’s the first week of check ins for the guys on the 12 weeks program we’re running as part of team MK.

Myself and our Lifetsyle coach Magda are running the check ins for the program, it’s been great so far, enjoying it a lot and giving back and educating people on eating and training to help make things more simple and just able to do, as lots think it’s a bit overwhelming to even start

Then a usual day of resting

Walking
Food prep
Other work

Ready for a big leg day tomorrow

Meg Sylvester IFBBPRO

[Meg]

We’re all different some of us need chilling out more and some of us need amping up

For me it depends on the day

And my music choice will reflect that

If I need to get amped up it’ll be more intense heavy music

If needing to chill myself out I listen to something a little softer c

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Glutes day with my client . Which was :

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

And a nice little meeting for the excellence guys all around supporting client who are competing for the first time to give them the best experience they possibly can

Meg Sylvester IFBBPRO

[Meg]

Yes if your finding you’re slipping with your fingers / grip strength before your actual muscle gives way add straps

If you aren’t a powerlifter it’ll only give back to your muscle development

Meg Sylvester IFBBPRO

[Meg]

Rest day

And a busy rest day haha

I’m only half way through and lots already done

Usual morning of

Check ins
Walk
Massage

Then onto
More work

LOTS OF ADMIN lol

And finally a rest day bath and relax before back to more work

Things never stop, think I’d be bored if they did

Meg Sylvester IFBBPRO

[Meg]

For isolations I find I just need a min / a couple mins and compounds maybe even double that, which pretty much aligns with what Clare said above

Meg Sylvester IFBBPRO

[Meg]

Hey guys
Legs day which is

Leg curl x 3
Leg Extension x 2
Leg press x 2
Hip thrust x 2
Glute press through x 2
Calves x 3

Meg Sylvester IFBBPRO

[Meg]

No I agree with Jordan – just have them at the start of those sessions essentially that’s 2 out 3 sessions or 4 out of 6 however you want to see it where you have an arm focus, that’s enough

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Upper day for me can in Rotherham which will be

Y raise x 3
Machine press x 3
Lat single pull down x 2
Lat row x 2
Dual lat pulldown x 2
Lying laterals x 2
Rear fly x 2
Bi and Tri super set x 1

Meg Sylvester IFBBPRO

[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