[Meg]

So it’s push day today and variation 2 of each exercise as follows:

Upper

High incline chest press( target front lat here and upper pec tie in ) v2 high incline dumbell press
Seated shoulder press / v 2 smith machine
Single arm side lat cuffed on cable v2 side lateral machine
Lying cuffed Side lateral
Reverse pec dec v2 bent over lateral
Front raises ( dumbbell seated on incline bench ) v2 use barbell or cable front raise with bar
Tricep dip ( use benches ) v2 use bodyweight on dip stand
Bicep curl ( use ez bar ) v2 bicep curl machine

Feel like I’ve made good progress on my upper this offseason with the split I’ve used. Hopefully this will carry on with the new split. Enjoying lesser foods this week stomach feels more comfortable so excited to check in Friday ????????

Meg Sylvester IFBBPRO

[Meg]

Personally my body recovers quite quickly and with my lower being the area I need to improve on I hit this 3 times a week. However I split it doing 2 ham, glute focused sessions and 1 quad focused. Think this helps with allowing time to recover, but again as stated above it’s very much down to the individual. Sort out your goals & then work training to fit those needs?

Meg Sylvester IFBBPRO

[Meg]

Morning Guys,

Just an insight into one of my working/training days this is probably one of my less busy ones as it’s not food prep day. But I write myself a little list each evening for the day ahead to make sure I complete everything, I get some weird satisfaction when it’s all ticked off at the end of that day ???? in terms of juggling a “normal” job away from bodybuilding I find quite easy because I love them both plus it’s nice to keep things separate. I’ve been in a situation where I’ve hated my job and made my training rubbish so I upped and left might be easier said than done in some situations but SO worth it!

Meg Sylvester IFBBPRO

[Meg]

All my meals are mixed but my plan definitely caters for a what’s needed most when e.g. more carbs around training, pro fats towards end of day.

But it’s what works for you, play with it see what works best for you.

Meg Sylvester IFBBPRO

[Meg]

New diet update, just slight adjustments will see how we change come Friday
Current diet is below
Training day diet
1
2 whole eggs 6 egg whites
English Muffin
2
120g turkey + 40g Rice
3
120g wild salmon + 200g potatoes
4
50g oats
150ml egg whites
50g fruit
15g dark chocolate
Pre 5
120g white fish + 60g rice + 100g fruit
Intra
1 scoop mps max
1 scoop of sustain push
2 scoops sustain leg ( pull day )
Post 5
120g coco pops + 20g raisins
30g whey isolate
1 banana
6
150g steak 50g smoked salmon
1 whole meal pitta
Rest day
1
2 whole eggs 4 egg whites
2 & 3
120g Turkey/white fish + veg + 1 egg
4
150g salmon + veg
5
150g beef + 50g smoked salmon
6
300g fat free Greek yoghurt
20g almond butter
35g whey
Sweetener
Touch of almond milk

Meg Sylvester IFBBPRO

[Meg]

Wow you hold that body weight very well mate!

Thank you, never been so heavy!!

Meg Sylvester IFBBPRO

[Meg]

How tall are you meg ?? X

Haha…real short 5”1 ????

Meg Sylvester IFBBPRO

[Meg]

Check in day, weight has dropped .2 from last week (59.8kg) not feeling 100% so going to have chilled weekend.
Starting a mini cut from Monday so see where we are next Friday ????????

Meg Sylvester IFBBPRO

[Meg]

Had a wonderful session this evening, enjoying the new split so far.
Ham and Glute session went as follows:

Single leg curl x2
Single leg hip thrust x3
Banded leg press x2 second set RP 20 second go again 15 second go again
Dumbells stiff leg dead’s banded
X2 10 15
Single leg press x3 6 10 15
Seated leg curl x2 Rp on second set
Calf’s x2

Also had a super hectic day with work with 2 client meetings, a 150 mile round trip, some admin and then straight to the gym ???????? I like to be busy busy

Meg Sylvester IFBBPRO

[Meg]

Late one from me today I’ve been on a training course in Manchester the last 2 days to help with my exams soon. So busy busy busy.

Came back and smashed my leg session which went as follows-

Variation 2 Week- Quad & Glute

Hack squat (set 1 6-8, set 2 12-15)
Pendulum (set 1 6-8, set 2 12-15)
Single leg press (set 1 6-8, set 2 12-15)
Hip thrust (banded reps) 3 x 12-15

Single leg hyper extension

Single leg curl

Abductor & Adductors
Rest day tomorrow and my body is READY for it. Spoke to Kuba and we may do a little mini cut from Monday once “supps” are out. Will see what we think on Friday after check in ????????

How much you looking to strip back on your mini cut ? X

We’ll have a look on Friday when I check in, we’ll not drop food drastically because I loose quite easy. A few kilos max maybe but only over 4-6 weeks and then we will build up food again [/quote]

Meg I noticed on Instagram your transformation , and your glutes have come on loads , what did you change to get them to grow better ? I have only just started hip thrusting before then I just would squat and do wide leg press and lunges for them [/quote]

Thank you, glutes and hams are my weak point so they have been a real focus in offseason – I’ve found the usual exercises hip thrusts, single leg press, lunges and leg press with various stance have helped but ensuring I’ve done activation work prior to training plus really thinking about working them on each rep has helped with development massively as before it was very much a going the the motions type movement.

Meg Sylvester IFBBPRO

[Meg]

Late one from me today I’ve been on a training course in Manchester the last 2 days to help with my exams soon. So busy busy busy.

Came back and smashed my leg session which went as follows-

Variation 2 Week- Quad & Glute

Hack squat (set 1 6-8, set 2 12-15)
Pendulum (set 1 6-8, set 2 12-15)
Single leg press (set 1 6-8, set 2 12-15)
Hip thrust (banded reps) 3 x 12-15

Single leg hyper extension

Single leg curl

Abductor & Adductors
Rest day tomorrow and my body is READY for it. Spoke to Kuba and we may do a little mini cut from Monday once “supps” are out. Will see what we think on Friday after check in ????????

How much you looking to strip back on your mini cut ? X

We’ll have a look on Friday when I check in, we’ll not drop food drastically because I loose quite easy. A few kilos max maybe but only over 4-6 weeks and then we will build up food again

Meg Sylvester IFBBPRO

[Meg]

Gradually build it back up…digestion would be poor if you smash everything back in straight away

Meg Sylvester IFBBPRO

[Meg]

Ah, that’s a cool story – I know people at my uni who’d kill for that role!

Thanks for the advice re time-management also

No problem!

Tell them to get looking at the Barclays job boards they’ve got some amazing post grad schemes!

Meg Sylvester IFBBPRO

[Meg]

Late one from me today I’ve been on a training course in Manchester the last 2 days to help with my exams soon. So busy busy busy.
Came back and smashed my leg session which went as follows-
Variation 2 Week- Quad & Glute
Hack squat (set 1 6-8, set 2 12-15)
Pendulum (set 1 6-8, set 2 12-15)
Single leg press (set 1 6-8, set 2 12-15)
Hip thrust (banded reps) 3 x 12-15
Single leg hyper extension
Single leg curl
Abductor & Adductors

Rest day tomorrow and my body is READY for it. Spoke to Kuba and we may do a little mini cut from Monday once “supps” are out. Will see what we think on Friday after check in ????????

Meg Sylvester IFBBPRO

[Meg]

Sorry Megan when I said supplant use I meant drug use, should of stated it better. My gf is a wellness athlete and is curious about if you will or have been using anything yet and dosages ect, as the figure category is at such a high level now and must be hard to break into it naturally

Okay so “supps”, up until last year I was natural so was my first time taking anything then.
This year I have done 10 weeks on 10mg of anavar per day, this is my last week on and then I will come off until I start prep later in the year.
Personally I’d never want to take any more than I have. But I will keep an update on “supps” on here throughout my off season and prep ???? If someone is at the start of there bodybuilding journey it’s not necessary to jump straight on utilise everything first, as I’ve said before above I’ve been an athlete for a long time so felt the time was right, hope that helps

Meg Sylvester IFBBPRO