[Meg]

I’m in agreement with Clare, I’d take your calories up for now.

See you if you’ve not trained for very long and don’t have a huge amount of muscle, you’d properly get a lot from being in a calorie surplus for now, you’ll find even if you add weight slowly per week that you’ll just gain muscle and not a huge amount of fat.

Meg Sylvester IFBBPRO

[Meg]

Leg day –

Session was
Seated leg curl x 3
Leg ext x 2
Leg press x 2
Hip thrust x 2
Walking lunge x 1
Lying leg curl x 2
Claves x 3

Meg Sylvester IFBBPRO

[Meg]

I’d probably not rely a lot on lots of caffeine can actually make you feel more sleepy and affect digestion quite a bit especially things like monsters I’d just look into your actual sleep and try to improve that before looking for a quick fix

Meg Sylvester IFBBPRO

[Meg]

Rest day

– client work
– house work
– in person check ins
– start of wardrobe clear out
– cinema trip with Kuba

Meg Sylvester IFBBPRO

[Meg]

First day of the deficit woop woop, I’ve been excited for this day! It’s such an honour to be doing an Olympia prep just so exciting!

Today will be pull day which will be :
Kick backs
Leg press
DB RDL
Lat pull down
Lat row
Upper back pulldown
Lat pull down variation 2
Hip thrust

Let’s get it

Meg Sylvester IFBBPRO

[Meg]

Hey

It takes a while of being consistent to gain great results, if he did stick with it 100% he may just need a little more time to see the results come

Meg Sylvester IFBBPRO

[Meg]

Will be all good with popping in your big case, just hide it well in there if you feel a bit worried about it

Meg Sylvester IFBBPRO

[Meg]

It’s an exciting day, Kuba has given the go ahead for my deficit into the O to start tomorrow, it’s pretty cool to see my look at this weight compared to when we were coming down for the last comp, let’s see where we finish with the look at the end of this one.

Tomorrows food set up is below :

Megs Olympia Change 1

40 mcg Clen

Legs

M1
100g White Sourdough Bread
1 Egg
225g Egg Whites
25g Mushrooms
25g Peppers
100g Blueberries

M2
125g Venison
50g Sushi rice
50g Asparagus
50g Mushrooms
50g Pineapple

PRE
150g Cod (Raw)
100g Jasmine Rice (dry)
25g Mushrooms
50g Peppers
100Pineapple

INTRA
25g MPS Max
20g Sustain
200ml Coconut Water

PWO
110g Cream of Rice
40g Whey Protein
150g Raspberries

M5
150g Cod (Raw)
50g Jasmine Rice (dry)
50g Asparagus
25g Mushrooms
25g Peppers

M6
70g Oats
10g Whey Protein
200g Frozen Mixed Berries
10g Dark Chocolate (85%)
200g Fage

Upper

M1
100g White Sourdough Bread
1 Egg
225g Egg Whites
25g Mushrooms
25g Peppers
100g Blueberries

M2
125g Venison
50g Sushi rice
50g Asparagus
50g Mushrooms
50g Pineapple

PRE
150g Cod (Raw)
75g Jasmine Rice (dry)
25g Mushrooms
50g Peppers
100Pineapple

INTRA
25g MPS Max
20g Sustain
200ml Coconut Water

PWO
100g Cream of Rice
40g Whey Protein
150g Raspberries

M5
150g Cod (Raw)
50g Jasmine Rice (dry)
50g Asparagus
25g Mushrooms
25g Peppers

M6
70g Oats
10g Whey Protein
200g Frozen Mixed Berries
10g Dark Chocolate (85%)
200g Fage

Rest day

M1
225g Fage
10g Whey Iso JP
20g Almond Butter
100g Strawberries
100g Raspberries

M2
125g Sockeye
50g Peppers
50g Mushrooms
150g potatoes

M3
100g White Sourdough Bread
2 Egg
225g Egg Whites
50g Mushrooms
50g Peppers
50g Blueberries

M4
150g Cod (Raw)
50g Jasmine Rice (dry)
50g Asparagus
25g Mushrooms
25g Peppers
100g Pineapple

M5
125g Lean Venison Mince (Raw)
50g Jasmine Rice (dry)
50g Tomato Passata
50g Asparagus
25g Mushrooms
25g Peppers

M6
70g oats
10g TBJP Iso Pro
200g fage yoghurt
200g berries
20g Dark Chocolate (85%)

Meg Sylvester IFBBPRO

[Meg]

I agree with the guys its tidally dependent on your goal, I don’t think you need to get out of shape to grow, I actually think it isn’t the most productive, but likely will need to hold more body fat as a natty to grow compared to an assisted bodybuilder

Meg Sylvester IFBBPRO

[Meg]

Clen take fasted with your thyroid meds, no need to split them. Clen earlier you have it less chance it’ll affect sleep.

Thyroid meds always have a coffee at least 45 mins after taking or it can actually reduce its ability to work efficiently

Meg Sylvester IFBBPRO

[Meg]

Yesterdays was a leg day

80% vol for first session back after my deload rest days which was
Seated leg curl d 3
Leg extension x 2
Leg press x 2
Glute drive x 1
Kick back x 1

So 5 working sets down

Back in with full volume
Tomorrow

Meg Sylvester IFBBPRO

[Meg]

Team MK meet day today which is always a bit of a stress to organise but well worth it on the day

We have been so lucky of great friends to speak at our event

Including Jordan couldn’t have been a better say

Meg Sylvester IFBBPRO

[Meg]

Yes being lower body fat for a while especially as a young person and definitely as a natural will have an effect on your hormone levels, some do just get more affected than others.

What health supplements are you using at the moment?

How’s your diet? Does it consistent of a good variety diet focusing on your micro nutrients as well as your macros?

These are the biggest factors for most to be able to keep the body thriving

Meg Sylvester IFBBPRO

[Meg]

Yep totally all good, make sure you macro track them in properly into your plan and you’ll be good to go

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Last day of resting today, very much excited to get back into the gym tomorrow

When I deload I like more rest days compared to less volume sessions when I train – so tomorrow will be first day back training will do 80% of usual volume and then I will be back 100% volume with the upper day that follows.

I feel much better after some rest days sleeps back good which helps everything just feel better

Looking forward to legs tomorrow

Meg Sylvester IFBBPRO