[Meg]

Rest daty today

And a full day at the trained by Jo britirdt finals

I had 2 ladies in bikini who won and came second so a great day xx

Meg Sylvester IFBBPRO

[Meg]

First leg day back at the gym post show

Today was:
Hip thrust x 2
Leg curl x 4
Leg extension x 2
Leg press x 2
Glute press x 2
Claves x 2

Meg Sylvester IFBBPRO

[Meg]

It could be a few things – a tad bit chubby so pumps in lower back are worse

Poor form with not keeping your spine neutral as you do it

Or not takinf enough rest between sets

Not sure of your order but could pop this more at the start of your session if it’s a priority movement for you x

Meg Sylvester IFBBPRO

[Meg]

Rest day for me –

Second in a row, I always struggle a little with jet lag coming back from America so was really needed as I’ve woke feeling much much better 🙂

Hoping will feel good for legs tomorrow with how I feel today I should do, so that’s good

This weekend will be a busy one as we have the tbjp / mk coaching British finals

Meg Sylvester IFBBPRO

[Meg]

First things first.

Is this an amount of days she can do?

Why is she not consistent?

Does she prefer to have a nicer lower or a balance with a nice upper and lower?

Meg Sylvester IFBBPRO

[Meg]

Megs post show diet

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)
80g Jasmine Rice (dry)
25g Mushrooms
50g Peppers
100Pineapple

INTRA
25g MPS Max
20g performance fuel
200ml 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
20g Dark Chocolate (85%)
200g Greek Yoghurt (0%)
30g 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
90g 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%)
30g 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)
50g Jasmine Rice (dry)
50g Asparagus
25g Mushrooms
25g Peppers

M6
50g oats
30g JP COR
20g TBJP Iso Pro
200g fage
150g Raspberries
10g Dark Chocolate (85%)
10g Almond Buttter

Meg Sylvester IFBBPRO

[Meg]

This full day back in the UK and first session back at the gym

Was a really really great one

I’m super happy with how felt with some new movements

Haven’t done a front raise for about 5 years haha felt funny!

Anyway nice to be back to home gym

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan micro loading isn’t necessary go with the load you can get your rep
Range with once nailed with good form move to next pin if you fall short with reps you can build it up over tome

Meg Sylvester IFBBPRO

[Meg]

I agree with Oscar

It looks great, I’d do the bicep work at the end and do more taxing more mental needed work at the start

And definitely add a hammie isolation in there I’d do it on non sldl day xx

Meg Sylvester IFBBPRO

[Meg]

So finally back home

I tried to update my log yesterday but WiFi was a no go on the plane and it’s always a busy day packing up and travelling and then getting home is long from vegas

But we’re back

Food bulk is prepped for tomorrow, it’s a busy week as we have the tbjp / mk
Coaching British finals in nagna for the npc excited for it.

Back to training with upper tomorrow new plan is set from Kuba

Going to be be a banger of an offseason

Can’t wait

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan stick with that for now, consistency is king and you’ll gain a lot from this permitted butttioj, recovery etc is all taken seriously too

Meg Sylvester IFBBPRO

[Meg]

Long and busy day

As it’s the men’s finals, can’t come all
The way to the Omto compete and not attend Saturday night finals!

So proud that Samson is brining that trophy home! What a guy!

I am ready for home cuddle with my dog cold weather home, the home gym and my routine – oh and cold weather – hopefully it’s getting extra icy!

Meg Sylvester IFBBPRO

[Meg]

Lo salt helps lower BP, reduced risk of cardiovascular disease, gives your body a little more potassium – I like to use a mix of great quality iodised salt and lo salt for my day

6 grinds of pink salt a meal sounds good to me if you’re not having any cramping sounds great

Meg Sylvester IFBBPRO

[Meg]

So today was such an awesome day first time ever competing at the Olympia

I got second call outs, I am so happy with the package I brought, I like to set my goals high and I wanted top 10 but didn’t get it. I couldn’t have looked better, I need a little more doeth into my abs, density into my delts and still a little more in my glute – Kuba and my own wants.

So that’s what we will push for in this offseason!

For now we enjoy watching finals and tomorrows big boy show

Meg Sylvester IFBBPRO

[Meg]

Obviously higher stress will increase heart rate, supplements to help reduce cortisol will help reduce stress, making sure you’re staying on top of expenditure steps / cardio especially in the offseason, higher body weight will increase heart rate especially if you’re fat so loosing body fat will help reduce it

Meg Sylvester IFBBPRO