Bodybuilding.com Information Motivation Supplementation
in:
Jamie Eason's Livefit Trainer — Phase 1, Day 11

Jamie Eason's LiveFit Trainer: Day 11

Swimsuits and shoulder-flattering dresses are in your near future.

Swimsuits and shoulder-flattering dresses are in the near future for you, because this shoulder and abs workout will have you shopping for them in no time!

Workout

Shoulder/Abs:

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

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!

Recommended Articles


Bookmark and Share

Related Articles

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.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
9

Out of 10
Excellent
27 Ratings

42

Comments

Showing 1 - 25 of 42 Comments

(5 characters minimum)

      • notify me when users reply to my comment
cpastran

Rep Power: 0

  • rep this user
cpastran

I'm staying motivated on this program and the articles help during my down time.

Article Rated:
Jan 19, 2012 11:33pm | report
 
Izabellla

Rep Power: 0

  • rep this user
Izabellla

me too! have you heard anyone who has finished the program and how they did? I really love it and feel very motivated...

Mar 1, 2012 7:16pm | report
mstypeace

Rep Power: 0

  • rep this user
mstypeace

Completed days 10 and 11 exercises. Feeling great! Good shoulder workout today. I have done extra abs this week and they are on fire. :)

Mar 21, 2012 7:49am | report
 
aroosa52

Rep Power: 0

  • rep this user
aroosa52

i really love this program! i have been strength training and trying to lose weight for a while now, and couldn't find a program that i liked until this one! i lost 20 pounds on my own, and gain some back which i think is muscle. but havent lost any more fat. man am i sore from this week! thanks for the great program i cant wait to see the results!

Mar 24, 2012 9:39am | report
 
lparjune

Rep Power: 0

  • rep this user
lparjune

guys...i know i'm only on day 11 but has anyone around these days lost any weight yet? losing a little motivation :(

Mar 28, 2012 10:40pm | report
 
alleese

Rep Power: 0

  • rep this user
alleese

I woke up today (day 11) and the scale showed 3 lbs less than my weigh in day! :D Hang in there... it should come off. I don't think we are really supposed to see much difference in weight loss till past the 4th week... my loss could just be a silly water weight fluctuation anyway.

Mar 30, 2012 12:20pm | report
RipTide29

Rep Power: 0

  • rep this user
RipTide29

The first two weeks are really a transitional period for your muscles and your habits. I know it's easier said but try not to focus too much on the number on the scale so soon. Keep in mind that you made the choice already and you're sticking to it! At least give your body until the end of Phase 1 to see a significant difference. Hang in there! It will be worth it!

Apr 4, 2012 8:29am | report
mdirect1

Rep Power: 0

  • rep this user
mdirect1

My daughter completed this program and started it over again after struggling for 12 years with weight. Can't tell you how much money was spent on doctors because most isn't covered and this is the only one that ever worked. She looks fantastic with just a little bit more that she wants then will maintain. She said after week 4 you will notice and she told me to stay off the scale. I have never eaten so much food but liking it. Love the workouts. Couldn't walk after leg exercise last week going down stairs. She is my motivation. My sister started like 4 weeks ago and is down 11lbs just following diet. She will start weights after next week. Stick with it

Oct 4, 2012 5:14pm | report
latimor

Rep Power: 0

  • rep this user
latimor

I do it!!!!

Apr 19, 2012 9:15am | report
 
slane9446

Rep Power: 0

  • rep this user
slane9446

Just curious if anyone has had problems with lovehandles/saddle bags and LiveFit was able to help with them? I'm only on week 2 of the program but I'm keeping my fingers crossed : )

Jun 14, 2012 10:25am | report
 
Saharaci

Rep Power: 0

  • rep this user
Saharaci

I'm doing this program to hopefully get rid of my love handles. Are you still doing the program?

Aug 1, 2012 3:53pm | report
Annabayjean

Rep Power: 0

  • rep this user
Annabayjean

Ignorin the scale and staying motivated!!

Jun 20, 2012 11:53pm | report
 
allforme2012

Rep Power: 0

  • rep this user
allforme2012

Just finished Day 11 workout and feeling great! I know tomorrow starts a day off but I think I'm going to add one extra day of freestyle weight training to target areas I think I haven't hit with the workout plan. Eating has definitely become a habit. I find myself just eating the meal plan without having to look at the chart anymore. Never hungry and always grabbing water. I feel like this is a program I can definitely stay on.

Jun 26, 2012 11:42am | report
 
OahuDreamer

Rep Power: 0

  • rep this user
OahuDreamer

That's great! I've been kind of holding myself back. I mean next week will start my week 3 and the first two weeks were really just to prep our bodies for working out hard. I'm trying not to do too much extra - except I do more with abs on my ab days- I just want to be fresh for when we start hitting it harder next week and working out more- don't forget to let your muscles recover... I think that is just as important as everything else to seeing results and not getting burnt out (it's kind of like a marathon instead of a sprint ;-))

Sep 8, 2012 11:47am | report
clc072

Rep Power: 0

  • rep this user
clc072

My weight is backl to what is was before I started but I def feel stronger and have increased the weights this week

Jul 18, 2012 5:08pm | report
 
smileandflex

Rep Power: 0

  • rep this user
smileandflex

Day 11...here we go!

Jul 26, 2012 9:37am | report
 
smileandflex

Rep Power: 0

  • rep this user
smileandflex

Workout for Day 11 in the books. I feel a lot more sore this week than last. Hurts so good though. Looking forward to seeing more results and three days of rest.

Jul 26, 2012 2:11pm | report
 
Sportychica8719

Rep Power: 0

  • rep this user
Sportychica8719

Day 11 is going well...I can tell my confidence level is up from the consistancy in workout out and eating right. I mean, it's nice to know you are doing everything right for your body. : )

Jul 26, 2012 3:19pm | report
 
samifit

Rep Power: 0

  • rep this user
samifit

PLZ HELP .hi everyone.i'm in phase 1,end of week 2.i wanna start week 3 but the problem is the gym is close for sth for 2 days.can i do the program of day 15&16 in one they and rest for these 2 day (gym is close) and then do day 17&18 in the 2 next day?

Aug 16, 2012 1:24pm | report
 
OahuDreamer

Rep Power: 0

  • rep this user
OahuDreamer

Today is my last day of week 2-- Besides the occasional mood swings I am loving this program. I feel great and confidant at the gym. I am really ready for week 3- I find that timing my food for me is the hardest part of the program and timing my supplements! But, I can already tell a difference in the way I feel and my body.

Sep 8, 2012 11:42am | report
 
MissLeo

Rep Power: 0

  • rep this user
MissLeo

Finished workout. I really like what's happening to the back of my legs now. And girls if you have any amount of cellulite (which many do) this is the kind of thing that removes it. I can't believe people are dying for cardio. I'm a cardio gal too but dam I'm happy for the rest time. People quitting 2 weeks in LOL Adjust don't quit. But if she says don't do cardio then don't. It's for a reason and then people complain it didn't work. Yes, some of us are gaining weight but it will come off later. Even I have my flip outs. Ride it out ya'll :)

Sep 8, 2012 3:39pm | report
 
dragonvirgo

Rep Power: 0

  • rep this user
dragonvirgo

Week 2, Day 10 and I'm super stoked.
I feel stronger and more determined than ever...
Day 11 will be no snacks after 830pm if no work & 11pm if working...
I want crazy awesome results, I feel the base...let's get it baby.

Sep 27, 2012 12:19am | report
 
mocash19

Rep Power: 0

  • rep this user
mocash19

so recently ive been sick and its going to be my third day missing a workout. i don't know if i should either restart,pickup where i left off, or continue the plan but just incorporate the missed workouts to the current workout of that day that im supposed to be doing. also ive lost 7 lbs. already just from eating better and gettin my metabolism up! please any thoughts on what i should do? also workouts are supposed to be an hr, for the first week and it took my roughly 30 mins. am i doing something wrong?

Oct 18, 2012 6:26pm | report
 
mocash19

Rep Power: 0

  • rep this user
mocash19

ive missed the past three days of workouts because im sick. i dont know if i should restart everything/or the week, just pick up where i left off,or if i should incorporate the missed workouts to the current ones i should be doing. ideas? also when im doing weights it say workouts should last an hr, mine only last around 30 mins. i dont rush through them. what am i doing wrong?

Oct 18, 2012 6:30pm | report
 
blinkrun82

Rep Power: 0

  • rep this user
blinkrun82

Completed day 11 and feeling great. The food prepping has made it very easy to stay on track. I can see why it's so highly recommended! I'm excited to keep it up!

Oct 25, 2012 5:56pm | report
 
Showing 1 - 25 of 42 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com