Amazing questions this week that we think are all VERY applicable to you (the listener)! We’ll cover programming for female physique development, when you may need to increase from 3 to 4 or 5 days a week in the gym, eating too close to your sleeping hours, and more!

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Timestamps:

(3:00) - I’m a 41 y/o female, 5’3” 112-115 pounds, and have been lifting heavy for many years. Currently doing 3 full body workouts/week, 12k steps per day. Getting married next June and I want to grow my back and shoulders so I look great in my dress. How should I change my programming to make noticeable gains in my shoulders/back but still maintain the other areas of my body, especially the glutes? I plan on going into a slight surplus over the Fall/Winter, then cutting prior to the wedding.

(14:25) -  I do squats and deadlifts as part of my programming, but as soon as I get close to failure or go for a PR (165 for squats, 195 for DL) I end up hurting my back. I’ve seen chiropractors, PT, coaches, and nothing seems to help. I know progressive overload is important for muscle growth but I can’t seem to make meaningful progress on these lifts. Should I just keep these lifts in, but at lesser loads, because they’re good for the body, and just try to overload on my other lifts? Or is there a different solution?

(26:00) - I have close to 60lb to lose after losing almost 100 and gaining back 30 . I have struggled for a long time and feel like I desperately need to work with you. Unfortunately money is tight and I can’t seem to make it happen. If I were to save up, how long would you say I needed to work with you in order to get on the right track to lose the weight? Would 3 months be worth it or would it need to be longer? The weight gain and struggle is beginning to affect every aspect of my life and I need help!

(33:00) - In regards to late night hunger, You mentioned freezing casein protein as a night snack (ep 214). In my current meal plan, I have yogurt, and 15g peanut butter. I’ve started saving 1 of my protein scoops, mixing it with the yogurt and peanut butter and making popsicles with it as my late night snack. I also started saving my veggies till the end of the night and snacking on them. Is there any harm in doing it this way?

(41:25) - Best Training Split for a female bikini athlete who wants to train 6 days a week (I still consider myself a newbie)

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Extra Content For You: 

How We Coach: Client Case Study Article

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- Nutritional Periodization

- Nutrition FAQ

- Training FAQ