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Jamie Eason's Livefit Trainer — Phase 1, Day 16

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.

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.

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!

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!

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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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KasKni

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KasKni

Can anyone help? I'm loving all of the workouts but at the same time my measurements arent changing, I don't see any change in muscles definition and I actually gaining weight and inches all over my body! what should I do? My stats here are not what they are I wieght 57kg now and have no ide what BF I have...

Apr 2, 2013 11:59am | report
  • Body Stats
  • ht: 10'3"
  • wt: 123.64 lbs
  • bf: 15.0%
stepheoliveira

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stepheoliveira

Stick with it the change will show in phase 2 and 3!

May 15, 2013 1:27pm | report
ebpierre

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ebpierre

I agree with stepheoliveira! stick with it success will surely come, I like to track my workouts and progress, I've def. gotten stronger too, once an athlete always an athlete!

Aug 20, 2013 12:27pm | report
ebpierre

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ebpierre

I absolutely love her! so ive been doing eveything loggin my wrkouts and eating her diet I gained 4lbs first 2wks i was 215 and this morning on my second week im 209 lbs it was soooo GOOD to see this MY metabolism & body is finally responding to this alll....I'm looking forward to see if i lose and the end of this week.

Aug 20, 2013 12:25pm | report
Jspence911

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Jspence911

Back is burning!! legs will be sore for a couple days as well. but i agree with ebpierre, log your progress! dont weigh yourself everyday cause your water weight fluctuates and it can be demotivating if u expect to be losing weight everyday. so although measurements aren't changing rapidly, I've increased my presses 15 pounds and legs even more. definitely progress! loving phase 1 so far.

Nov 24, 2013 7:00am | report
Minicoop1

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Minicoop1

This workout was great. I have never tried the Hammer strength machine and now will definitely add to this to my routine.

Feb 4, 2014 7:35pm | report
Minicoop1

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Minicoop1

This workout was great. I have never tried the Hammer strength machine and now will definitely add to this to my routine.

Feb 4, 2014 7:35pm | report
brownauctioneer

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brownauctioneer

Need a Walmart scooter after yesterdays leg workout!! A** and legs are sore. Good to know that it's working.

Mar 18, 2014 11:56am | report
Showing 1 - 8 of 8 Comments

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