768 - Bikini Competitor Workouts, When NOT To Deadlift, and Eating Before Bedtime

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! —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Apply For Coaching: Click Here Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE. —- 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) —- Extra Content For You:  How We Coach: Client Case Study Article Top 4 Podcast Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ<

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