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Jamie Eason's LiveFit Trainer: Day 1
SHAREToday is a day of firsts.
It's the first day of your new lifestyle, the first step toward your new body, and our first workout together. I hope you're excited, committed and ready to transform!
Remember, there's absolutely nothing to fear: I'll be training with you through every exercise, helping you push each and every rep.
Jamie Explains The LiveFit Stack
Watch The Video - 5:24
Before we hit the gym, focus on these training notes:
- This is the muscle endurance phase: we're prepping your muscles for heavier weight and more intense training down the road.
- You'll be doing 3 sets of 12 repetitions (3 X 12) for each exercise.
- Aim for 1 minute of rest between each set.
- The amount of weight you lift should be 60% of your maximum effort. Lifting too much too soon will lead to excessive muscle soreness.
- Each workout, depending on gym traffic and your training pace, should take about an hour.
See you in the gym!
The Workout
Chest/Triceps:
Wide Pushups
3 sets of 12 reps
1 min rest
Dumbbell Bench Press
3 sets of 12 reps
1 min rest
Flat Bench Cable Flyes
3 sets of 12 reps
1 min rest-
Narrow Pushups
3 sets of 12 reps
1 min rest 
Standing Dumbbell Triceps Extension
3 sets of 12 reps
1 min rest
Triceps Pushdown
3 sets of 12 reps
1 min rest
Phase 1 Diet Tips:
- Eat first meal within an hour of waking.
- Plan ahead! Designate a food preparation day.
- Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.
- Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It's the secret to speeding up your metabolism. Be on time!
- Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetener.
- Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.
- Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
- Consistency is key! If you have a day where you slip up … Don't give up! Start fresh at your next meal or the next day. You can do it!
Female Diet for Phase 1
Breakfast
-
egg whites
5
-
vegetables
Unlimited
-
starch
1 serving
Mid-morning
-
turkey or chicken muffins
2
-
vegetables
Unlimited
Lunch:
Mid-afternoon:
-
turkey or chicken muffins
2
-
vegetables
Unlimited
Dinner:
-
lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy)
6 oz (8 oz for fish)
-
starch
1 serving
-
salad and vegetables
Unlimited
Evening:
-
egg whites
5-6
-
vegetables
Unlimited
Note: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
Limit fruit to twice daily: berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!
Jamie Eason's LiveFit Phase 1 Female Diet. PDF (136 KB) Male Diet for Phase 1
Breakfast
-
egg whites
8
-
veggies
1 serving
-
starch
1 serving
Mid-morning
-
turkey or chicken muffins
4
-
vegetables
Unlimited
Lunch:
-
lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy)
8 oz (10 oz for fish)
-
starch
1 serving
-
salad and vegetables
Unlimited
Mid-afternoon:
-
turkey or chicken muffins
4
-
vegetables
Unlimited
Dinner:
Evening:
-
egg whites
6-8
-
vegetables
Unlimited
Note: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
Limit fruit to twice daily: berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!
Jamie Eason's LiveFit Phase 1 Male Diet. PDF (135 KB) 
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793 Comments
- Follow This Discussion by:
JohnHardesty
I've seen so many great results from people that have followed this program. The before and after photos are incredible. Definitely a program based on the basics and fundamentals of training and nutrition. Nice work Eason!
- Body Stats
- ht: 5'11"
- wt: 188 lbs
- bf: 7.0%
- Body Stats
- ht: 5'0"
- wt: 183 lbs
- bf: 28.0%
yudi757
i just started. its simple to follow and i am excited to see results
- Body Stats
- ht: 5'3"
- wt: 184 lbs
- bf: 34.0%
PureAggression
Just finished day 1 of this program! Only 83 more days to go! This is a well put together program and I'm super excited to try all the yummy recipes!
- Body Stats
- ht: 5'6"
- wt: 154 lbs
- bf: 23.0%
- Body Stats
- ht: 5'3"
- wt: 137.72 lbs
- bf: 19.0%
- Body Stats
- ht: 5'5"
- wt: 124.4 lbs
- bf: 20.9%
- Body Stats
- ht: 5'8"
- wt: 223.6 lbs
- bf: 34.5%
- Body Stats
- ht: 5'8"
- wt: 165 lbs
- bf: 25.0%
ladyDynamite
I just found this workout plan. I will start it tomorrow. I needed some serious guidance because I had no clue what to do or what to eat to achieve my goals. The diet and workouts seem easy to follow and I am hoping in the end I get the results I've been hoping for. Wish me luck!
- Body Stats
- ht: 5'2"
- wt: 222 lbs
- Body Stats
- ht: 5'5"
- wt: 161 lbs
- bf: 27.6%
kimdelacreme
My 1st day 1st meal of the day. yeah! I started today. Go me!
- Body Stats
- ht: 5'8"
- wt: 261 lbs
- bf: 37.0%
txljsmith11366
It was great meeting you today. I couldn't wait to get home today to look up your site. I plan on getting started tomorrow. Hopefully someday I will run into you again and you won't even recognize me.
- Body Stats
- ht: 5'7"
- wt: 188 lbs
red4011
I'm starting this tomorrow and I am super excited. Wishing everyone here good luck and don't give up!
- Body Stats
- ht: 5'4"
- wt: 170 lbs
- bf: 29.0%
IdalynSpina
Permalink
Day 1, with 3 young children and a very busy MP husband its finally time to get real and start this program for ME! Thanks Jaime, this program is very well structured and simple to follow. Here goes....
IdalynSpina
Permalink
any ideas on spices to add to egg whites to make them not taste so blan?
staceyvau
I'm starting this tomorrow, I've been on this site now for two dasy and I'm ready. I've prepared meals and veggies inadvance and I'm soo inspired by everyone really. thanks looking forward to a new me.
- Body Stats
- ht: 5'5"
- wt: 125 lbs
- bf: 19.0%
- Body Stats
- ht: 5'4"
- wt: 160 lbs
anika5
Hey i was just wondering how many BCAA capsules people were taking a day? thanks!
- Body Stats
- ht: 5'6"
- wt: 118.8 lbs
- bf: 20.0%
guozishe
Yes I've got great results by following Jamie's plan. Though not much in weight loss, big difference can be seen from before and after photos!
BTW since I am going to travel, I only did it for 10 weeks by skipping 2 weeks in the middle, but 10 weeks already make big changes!
I take progress photos every week to keep me motivated and confident and I suggest everyone who is starting this program do so, as the scale may not show what you expect especially during Phase 1.
- Body Stats
- ht: 5'2"
- wt: 112.42 lbs
- bf: 22.0%
Getfit68
Just started program!
Problem: I'm a vegetarian! AND very picky! I eat lots of veggies, some fruit and dairy (yogurt). I get protein from beans, hummus, and protein shakes. BUT...I hate eggs!! Oh...and did i mention I won't eat seafood either? Ew! I know, I'm difficult. Is there hope for a food-a-phobic like me? Can anyone help with suggestions for meat/fish/egg substitutes??
- Body Stats
- ht: 5'1"
- wt: 113 lbs
- bf: 22.0%
- Body Stats
- ht: 5'3"
- wt: 120 lbs
- bf: 25.0%
GymQueen1982
I'm starting day 1 bright and early in the morning... got all my veggies and meats and eggs! Lets Do This!!!!!!!!
- Body Stats
- ht: 5'2"
- wt: 209 lbs
- bf: 35.0%
GymQueen1982
I'm starting day 1 bright and early in the morning... got all my veggies and meats and eggs! Lets Do This!!!!!!!!
- Body Stats
- ht: 5'2"
- wt: 209 lbs
- bf: 35.0%
GymQueen1982
I'm starting day 1 bright and early in the morning... got all my veggies and meats and eggs! Lets Do This!!!!!!!!
- Body Stats
- ht: 5'2"
- wt: 209 lbs
- bf: 35.0%
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