[Meg]

Hey Guys

Romania day 2

In for Kerry with her show today so I’m excited for her it’s her best look that’s all you can ever ask for!

Rest day today and tomorrow

3 days as I did 3 days on

Then back to usual from Tuesday for me

Meg Sylvester IFBBPRO

[Meg]

I agree with kuba and it’ll set you up nicely for a great way to start and see how body responds if it needs more you can give it to it, if it doesn’t you don’t need to xx

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

First day in Romania

Was a case of checking over Kerry before each meal and adapting as needed

More client work for the guys back at base

And a rest day for me, I’ve got myself s lil tummy bug so hoping that it settles so I can have s good nights sleep tonight xx

Meg Sylvester IFBBPRO

[Meg]

For me between 8 and 9 hours in bed and then actual sleep time falls a bit shorter than that

Meg Sylvester IFBBPRO

[Meg]

Hey

A bit of a different week this week as I’m heading to Romania today so did an early session to complete all sessions for the week today. Did lower with some additional sets for glutes to keep volume same for the week and a mix of upper with push and pull movements for upper today so I can have sat sun and mon off with going to the show and travelling to Dubai

Todays session was:
Lat pull over x 2
Single lateral raise x 3
Shoulder press x 3
Lat pull down x 3
Lat row x 3
Rear delts x 3
Bi and tri super set x 2

Meg Sylvester IFBBPRO

[Meg]

Upper A can remove the first extension and add the dip. It’s a great tricep compound but a nice bit of work into the front delts too and rest of session can stay the same imo

Meg Sylvester IFBBPRO

[Meg]

Hey All

Legs for me today

Which was:

Glute thrust x 2
Leg curl x 4
Leg ext x 2
Legs press x 2
Glute press x 2
Claves x 2

Meg Sylvester IFBBPRO

[Meg]

Hey, so what injuries have you been getting? I find any contact sports there’s a lot of shoudlers, knees, heads, broken ribs

Essentially it depends what position you play as to what you do to improve performance I’m sure with Jordan’s rugby background he can give a little more than I can

But regular tissue work, having a strong physique through work in the gym but not too much it’s taking away from recovery on the field, keeping physiology good wigh health supps, quality sleep and quality rest periods

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day here

Which was:

Work
Walk with the dog
Meal prep
Nails done
More work
Cinema with kuba

Ready for a big leg day tomorrown

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan all bits you’ve mentioned are great

Do you have big off plans make sure you don’t over eat on those that’s a biggie for most.

And increase the vacs to daily like jp says would be wise

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Lats and Glutes day, I’m actually feeling a bit battered toddy, im not sure why, foods up sleeps good, I did get my monthly cycle today so maybe that’s hit like a tonne of bricks lol.

Anyway session was productive and progressive so that’s what matters most.

Session was

Kick back x 2
Hip thrust x 2
Split squat x 2
Lat pulldown x 2
Lat row x 2
Lat pulldown x 2

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan, I think eating good food building over time so you don’t get too fat is the most optimal way. But be your own experience

Meg Sylvester IFBBPRO

[Meg]

Food increase taken from Kuba

My new set up:

Legs / density

M1
150g White Sourdough Bread
2 Egg
5g ghee butter
225g Egg Whites
25g Mushrooms
25g Peppers
100g Blueberries

M2
125g Venison
225g Potato
50g Asparagus
50g Mushrooms
100g Pineapple

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

INTRA
25g MPS Max
20g performance fuel
200ml Coconut Water

PWO
125g Cream of Rice
40g Whey Protein
150g Raspberries

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

M6
50g Oats
20g Whey Protein
100g Frozen Mixed Berries
20g Dark Chocolate (85%)
200g Greek Yoghurt (0%)
50g JP COR

Push

M1
100g White Sourdough Bread
2 Egg
5g ghee
225g Egg Whites
25g Mushrooms
25g Peppers
100g Blueberries

M2
125g Venison
225g potato
50g Asparagus
50g Mushrooms
50g Pineapple

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

INTRA
25g MPS Max
20g performance fuel
150ml Coconut Water

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

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

M6
50g Oats
20g Whey Protein
100g Frozen Mixed Berries
10g Dark Chocolate (85%)
200g Greek Yoghurt (0%)
50g JP COR

Rest day

M1
100g White Sourdough Bread
2 Egg
225g Egg Whites
25g Mushrooms
25g Peppers
50g Blueberries

M2
125g Smoked Wild Salmon
50g Peppers
50g Mushrooms
100g White Sourdough Bread

M3
50g oats
230g egg whites
50g Tomato
10g Almond Butter
100g Strawberries
100g Raspberries

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

M5
125g Lean Beef Mince (Raw)
75g Jasmine Rice (dry)
50g Asparagus
25g Mushrooms
25g Peppers

M6
50g oats
50g JP COR
20g TBJP Iso Pro
200g fage
150g Raspberries
10g Dark Chocolate (85%)
10g Almond Buttter

Meg Sylvester IFBBPRO

[Meg]

You look heavier and leaner? Which is progress

What are you trying to achieve?

I would diet a little more before a push pop you in an ideal place for small gain over every week

Meg Sylvester IFBBPRO

[Meg]

Today is a rest day which is

– walking
– working
– house jobs
– team live call
– business call
– maybe cinema later with Kuba

Meg Sylvester IFBBPRO