Jamie Eason's LiveFit Trainer: Day 16

Today we've got a back and biceps appointment, and they don't like to be kept waiting.
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If you were hoping to rest today, you'll have to squeeze it in after we train. Right now, we've got a back and biceps appointment, and they don't like to be kept waiting.

The Workout

Back/Biceps

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!

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Female Diet for Phase 1

Breakfast
Breakfast Alternative
Lunch Alternative
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!

Jamie Eason's LiveFit Phase 1 Female Diet. PDF (135 KB)

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!

Jamie Eason's LiveFit Phase 1 Male Diet. PDF (135 KB)

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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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NicoleStacy

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NicoleStacy

I have to modify bicep moves due to my Radio-ulna synatosis. But I think I am still improving in strength I just have to do all hammer curls or reverse curls. Makes it hard to do certain moves but I have a great big book of exercise which helps me work out what to do instead.

Just want to tell people don't get discouraged if you can't peform any exercises due to physical problems there is always a way to modify or a different exercise that works the same area

Apr 15, 2013 8:09pm | report
 
nwanaija

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nwanaija

Is there an alternative to the Hammer Strength Lat Pull?
I don't think we have that machine at my gym.

Jul 29, 2013 10:15am | report
 
Alicia104

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Alicia104

You could probably use the same machine as in the following exercise: the wide-grip lat pulldown. But instead of wide-grip, do a more close-grip pull.

Aug 20, 2013 12:59pm | report
madamek

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madamek

Thank u Alicia, I was wondering the same. :)

Jun 23, 2014 2:07pm | report
MsGibbons33

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MsGibbons33

This is my 3rd week on Jamie Eason's LiveFit program. I feel great! I feel good!

Yesterday, I worked back and biceps. I never thought I would actually be lifting weights like this. I've always worked out, but I mainly performed cardio.

Now I feel each and everyday I'm getting stronger and stronger.

I can't wait to see my transformation. Like Jamie says, "Stick with it and you won't regret it!"

Aug 28, 2013 7:32am | report
 
SarahWarfield

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SarahWarfield

Loving this workout!

Nov 4, 2013 4:52pm | report
 
Samie20

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Samie20

i'm on week 3 day 16 and so far I've tried my best to follow exactly the meal plan and I do follow the workout plan. Although I notice I'm getting stronger, my body fat have increase by 2% and I gained 1 pound. I really like this program and I want to continue but I'm so sad by the fact that I don't see no positive result so far..
please HELP , is this normal ?

Feb 3, 2015 7:48pm | report
 
xEchoReply

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xEchoReply

The actual calorie and protein intake is never stated that I can see. Regarding the diet, I've subbed what is listed with pretty much a combination of eggs, grilled chicken, veggies, and almond butter. I am averaging about 2,000 calories a day with about 200 grams of protein per day. I weigh 192lbs and am about 5'7". Is this adequate for phases 1 and 2?

Feb 15, 2015 5:18pm | report
 
dkc1912

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dkc1912

When i try to track my workout, the number of reps i should be doing isnt showing anymore. Idk if im doin what im supposed to

Mar 5, 2015 3:48am | report
 
Showing 1 - 9 of 9 Comments

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