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Jamie Eason's Livefit Trainer — Phase 1, Day 1

Jamie Eason's LiveFit Trainer: Day 1

It's the first day of your new lifestyle, the first step toward your new body, and our first workout together.

Today 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!

Schedule. Track. Succeed.

The Workout


Chest/Triceps:

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

Breakfast Alternative

Lunch:

Lunch Alternative

Dinner:

Dinner Alternative

Evening:

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!

Male Diet for Phase 1


Breakfast

Mid-morning

Mid-afternoon:

Evening:

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!

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About The Author

Jamie Eason has become the world's fittest model and continues her hard work and dedication by contributing her knowledge about fitness and nutrition.

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JohnHardesty

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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!

Article Rated:
Nov 29, 2011 9:41pm | report
 
cragenni

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cragenni

Where can I see results??? Like before and afters???

Dec 10, 2011 5:08pm | report
leblady3

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leblady3

Thanks love this. its really organized and easy to follow.

Dec 16, 2011 10:03am | report
yudi757

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yudi757

i just started. its simple to follow and i am excited to see results

Dec 16, 2011 11:52am | report
PureAggression

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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!

Dec 16, 2011 6:19pm | report
Missjessjean

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Missjessjean

day one bring it on!!!!

Dec 19, 2011 12:49am | report
heatherkerley

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heatherkerley

Today is Day 1!!!!

Dec 20, 2011 11:37am | report
chutchison71

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chutchison71

Day 1 done and it was very simple to follow.

Dec 28, 2011 9:03pm | report
slandrews1983

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slandrews1983

DAY ONE: Up at 4:45am and ready to roll!

Jan 2, 2012 3:43am | report
ladyDynamite

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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!

Jan 3, 2012 1:54pm | report
SikaGolden

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SikaGolden

printing my workout log pages. Go me! and thank you!

Jan 17, 2012 3:55pm | report
kimdelacreme

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kimdelacreme

My 1st day 1st meal of the day. yeah! I started today. Go me!

Jan 17, 2012 6:20pm | report
txljsmith11366

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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.

Jan 22, 2012 3:47pm | report
red4011

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red4011

I'm starting this tomorrow and I am super excited. Wishing everyone here good luck and don't give up!

Jan 22, 2012 11:30pm | report
staceyvau

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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.

Feb 1, 2012 7:33pm | report
JenJen6

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JenJen6

can i eat pickles?

Feb 7, 2012 1:11pm | report
anika5

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anika5

Hey i was just wondering how many BCAA capsules people were taking a day? thanks!

May 9, 2012 12:32am | report
guozishe

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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.

Sep 29, 2012 1:29pm | report
Getfit68

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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??

Jan 8, 2013 11:38am | report
bhuiz

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bhuiz

how do i write on this site? I'm not computer savy?

Jan 15, 2013 6:46pm | report
GymQueen1982

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GymQueen1982

I'm starting day 1 bright and early in the morning... got all my veggies and meats and eggs! Lets Do This!!!!!!!!

May 17, 2013 11:30pm | report
GymQueen1982

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GymQueen1982

I'm starting day 1 bright and early in the morning... got all my veggies and meats and eggs! Lets Do This!!!!!!!!

May 17, 2013 11:30pm | report
GymQueen1982

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  • rep this user
GymQueen1982

I'm starting day 1 bright and early in the morning... got all my veggies and meats and eggs! Lets Do This!!!!!!!!

May 17, 2013 11:30pm | report
GymQueen1982

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  • rep this user
GymQueen1982

I'm starting day 1 bright and early in the morning... got all my veggies and meats and eggs! Lets Do This!!!!!!!!

May 17, 2013 11:30pm | report
JeanieHubert

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JeanieHubert

Silly question for everyone: I usually try to keep my caloric intake around 1300-1400 calories (see body stats), and I am finding it hard to do with everything she wants us to eat on the meal plan. I follow it to the T except for breakfast, which I substitute with 10oz plain greek yogurt topped with 2tbsp of granola (I don't always have the ability to cook egg whites, like when I am at work where there is no stove, etc.). It is especially hard with the post-workout protein shake which I am taking after each workout; something that I didn't do in my first round of this training regimen (making my daily calorie intake between 1500-1600). Has anyone else had the same problem? if so, how did you manage to create a caloric deficit to help lose some weight?

Jun 26, 2013 6:00pm | report
Showing 1 - 25 of 1150 Comments

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