11 Weeks Out

[Dustin07]

I'm curious what female competitors training and nutrition looks like at about 11 weeks out.
My wife is 48 and working to get back at it before a trip in January.

She has good lifting experience and used to be a quite competitive CrossFitter.
I'm a little concerned about her risking overdoing some things so I'm working to manage her energy level as well as injury risk as she's training hard. But she is a 48yr old female, mother of 3, on depo and so there are a lot of challenges she naturally faces that I don't as a 38 yr old healthy male.

Just looking for ideas, advice, and experience in the realm from those who have been there or are there....

 

[Marcia]

I'm curious what female competitors training and nutrition looks like at about 11 weeks out.
My wife is 48 and working to get back at it before a trip in January.

She has good lifting experience and used to be a quite competitive CrossFitter.
I'm a little concerned about her risking overdoing some things so I'm working to manage her energy level as well as injury risk as she's training hard. But she is a 48yr old female, mother of 3, on depo and so there are a lot of challenges she naturally faces that I don't as a 38 yr old healthy male.

Just looking for ideas, advice, and experience in the realm from those who have been there or are there....

So sorry I’m just seeing this but I’m 50 and a competitor (just finished a prep). Happy to answer any questions she has.

 

[Dustin07]

So sorry I’m just seeing this but I’m 50 and a competitor (just finished a prep). Happy to answer any questions she has.

we would love to see absolutely anything you can break down in regards to your daily training regiment and even nutritional. Right now I have her back to a pretty standard BB style 4- day split plus cardio. Luckily for me, CrossFit is now out for a while because of new COVID shutdowns in our area. (I say lucky because even though I love CrossFit, it makes training very very difficult because crossfit programming is all over the map).


I did hire her a nutrition coach, a friend of mine who is a competitive bodybuilder as well. I think that is going pretty well, although I think we may have her at 100-200 calories high per day.

 

[Marcia]

we would love to see absolutely anything you can break down in regards to your daily training regiment and even nutritional. Right now I have her back to a pretty standard BB style 4- day split plus cardio. Luckily for me, CrossFit is now out for a while because of new COVID shutdowns in our area. (I say lucky because even though I love CrossFit, it makes training very very difficult because crossfit programming is all over the map).


I did hire her a nutrition coach, a friend of mine who is a competitive bodybuilder as well. I think that is going pretty well, although I think we may have her at 100-200 calories high per day.

What division does she compete in? Bb, WPD, figure, wellness, bikini?

It all varies so much. Every single prep of mine has been different. I dropped to low calories (1100) earlier than ever in my prep and was doing 75 mins of cardio/day for quite a while. I was able to sprinkle in high carb days every 6th or 4th day depending on how my weight was dropping. I checked in with my coach weekly and did he would make adjustments.

I lifted 6 days a week:

Legs(quads)
Shoulders/tris
Legs(hams)
Back/bis
Glutes
Chest/Calves

I used cardarine to help with cardio and Ostarine to try to maintain as much muscle as I could.

 

[Dustin07]

Do you have a log here on the forum I could direct her to?

 

[Marcia]

Do you have a log here on the forum I could direct her to?

I did but it’s deleted now. It was a half-a$$ed one anyway. Lol.