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Jamie Eason's LiveFit Trainer: Day 16
SHAREIf 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.
Workout
Back/Biceps
Hammer Strength Lat Pull
3 sets of 10 reps
Wide-Grip Lat Pulldown
3 sets of 10 reps
Seated Narrow Grip Cable Rows
3 sets of 10 reps
T-Bar Row
3 sets of 10 repsAlternate Option:
Bent-Over Barbell Row
Back Extensions
3 sets of 10 reps
Barbell Curl
3 sets of 10 reps
Incline Dumbbell Curl
3 sets of 10 reps
Alternate Hammer Curl
3 sets of 10 reps
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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- Follow This Discussion by:
NicoleStacyI 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
Permalink- Body Stats
- ht: 5'5"
- wt: 132 lbs
- bf: 21.5%
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