[Meg]

Can you outline your diet for us to take a look at?

sure. TD looks as follows

m1: 70 oats, 70 berries, 200 egg whites, 10g iso +multi, vitC, probiotic, acv, d3k2, omegas

m2 (pre): 75 cor, 80g chicken

intra: 10 eaas, 10 hbcd

m3(post): 20g rice/cereal/cor, 100g banana, 30g iso +magnesium glyc

m4: same as 2

m5: 37.5g rice, 100g lean beef, sauerkraut + dig enz, omegas

m6 pre bed: 170g 0% greek yoghurt, 10g iso, 15g nut butter + magnesium glyc, omegas, ashwag

water at around 4l

[/quote]
Some see no veg here? A little through sourkraut and some fruit but fibrous veg? So I’d start there – spinach, asparagus etc – doesn’t matter if you don’t like it learn to like it, hydration is key also to get digestion so bump that to 5-6 per day

Meg Sylvester IFBBPRO

[Meg]

Rest day here in Milan

Spent

Working

Cooking

Food shopping

Stepping by seeing some sights

And off to shelves registeration soon

So basically doing what I do at home just somewhere warm – upset it’s not sunny though haha

Meg Sylvester IFBBPRO

[Meg]

I agree with Hilly

Get lean and then trial mock peaks.

Running higher carb, lower protein and moderate fats –

See how the body responds and you’ll be able to figure out if you need more or less for peak week. The best thing you can be is be adaptive don’t just stick to a set plan go and change based on your body’s bio feedback as to whether you need more or less

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

2nd session in Milan.
Today was pull:

Kick backs x 2
Hip Thrusts x 2
RDL x 1
Split Squat x 1
Lat pull down x 2
Upper back row x 2
Lat row x 2
Upper back pull down x 2

Meg Sylvester IFBBPRO

[Meg]

You could get an Oura can get the app on your phone – more accurate than a watch or just tracking on your phone x

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Push day today and we got to train at a private gym of a guy who Kuba does business with for equipment here in Milan.

Such a good session.

Feeling really great, just doing everything as normal just away from home

Session was exactly the same as normal I’m
Excited for pull
Tomorrow x

Meg Sylvester IFBBPRO

[Meg]

Both will be great movements if you stay consistent with them
And build them up over time – people opt for machines for there less risk factor doesn’t mean these movements above 👆🏽 aren’t great

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Travel day to Milan – finally got into the apartment. I bought some water from
The supermarket and it was fizzy, great start LOL

Looking forward to a good sleep tonight before gym time tomorrow

Meg Sylvester IFBBPRO

[Meg]

Yes I ageee with the guys, just make sure you decide between upper lower or ppl and stay consistent with it for some time

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

2 day post show for Kuba was a great showing yesterday definitely his best yet and it’ll be nice to do it again next weekend in Milan with some adjustments to his food and water set up it’ll be a late show.

Tomorrow we fly to Milan to set up camp and today we had our last session in Alicante loved the gym we’ve trained at and the place we’ve stayed it’s been so easy to stay doing the normal stuff

Meg Sylvester IFBBPRO

[Meg]

Could be a nerve for sure or some slight inflammation in your joint I’d see a sports therapist to check it out and adapt workouts so you don’t get any pain

Meg Sylvester IFBBPRO

[Meg]

Hey Giys

Show day for Kuba

The best he has ever ever been, I’m so excited for him

After a couple years not on stage there are always going to be pre stage nerves but trying to keep him as cool as possible

Have a great day all

Meg Sylvester IFBBPRO

[Meg]

Yes it’s all good you can add it in – really helps me stay lower with my cortisol

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re well day 2 in Alicante – Kubas filling well and now just about resting well ready for the big dance tomorrow

After getting all kubas stuff sorted I headed to the gym after that for pull

Strong, pumped and worked hard – very happy

Meg Sylvester IFBBPRO

[Meg]

First full day in Spain, we had a push session one of Kubas clients Victoria joined me which was nice –
Session was –

Seated y raise
Shoulder press
Incline press
Dips
Rear fly
Lateral raise
Tricep and bicep superset xx

Meg Sylvester IFBBPRO