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Jamie Eason's Livefit Trainer — Phase 1, Day 18

Jamie Eason's LiveFit Trainer : Day 18

Today we give some extra TLC to your lagging body part of choice.
by Jamie Eason Sep 02, 2011

Today we give some extra TLC to your lagging body part of choice. In this example, we're working legs. If you'd rather focus on a different body part, now's the time to do it!

However, things get a bit tricky here if you want to customize the program. Since we trained chest/triceps yesterday, you wouldn't want to train them today. However, if they're your lagging body parts, you'll basically have to reorganize your workouts to allow for enough recovery time between sessions.

Don't train the same body parts back-to-back. Instead, allow for ample recovery time and reorganize your workouts as necessary so that you have 24-48 hours of rest before training the same body part.

If you're sticking with me, let's get in the gym and get to work on our legs!

Workout

Legs



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
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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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moradale

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moradale

Day 18 and still as motivated as day 1.

Jan 26, 2012 12:19pm | report
danika1982

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danika1982

hi. were your legs totally KILLING you after this week? lol

Mar 6, 2012 7:07am | report
Izabellla

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Izabellla

my legs WERE!!! wow! killing me for days.. but i feel great progress

Mar 10, 2012 5:04pm | report
sheena3233

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sheena3233

Umm mine were...I tiger balmed them up and they are still sore!! I think I went a little to heavy on the one legged stiff legged dead lift!!! Ouch!! I might just do a day of abs instead...we will see!

Mar 7, 2012 7:34pm | report
alilspongey

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alilspongey

Legs are still sore from Monday.... but gotta KEEP GOING LADIES!!

Mar 29, 2012 7:19am | report
JtTurner11

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JtTurner11

Day 18 and sore and seeing results!!!!

Apr 5, 2012 8:51am | report
TinyDynamics09

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TinyDynamics09

omg is it me or is everyone else just as sore as I am. The other day I had to hobble out of bed to get to the gym lol. I hope everyone is sticking with it. I am rooting for all of you!
Endurance and Motivation= Greatness

Apr 13, 2012 12:23am | report
cherrytulips

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cherrytulips

Oh man, you aren't alone. my legs are STILL sore from 3 or 4 days ago! I have definitely been hobbling, haha.

Apr 28, 2012 12:14pm | report
stephielr

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stephielr

I have never been so sore after 3 weeks of training, it usually dies down after the first week..... LOVE this programme x

Apr 29, 2012 1:55am | report
twinmomx2

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twinmomx2

Butt sore more than legs, love the pain! BUT my tris are so sore from day 17, ouch!! Feels so good to be getting up early to get my workouts done before I get my kids off to school, feel so accomplished. Great program, seeing results on my arms and legs, they feel so much stronger, can't wait for week 5 when cardio kicks in!!!

May 3, 2012 8:27am | report
JaymiGraves

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JaymiGraves

Holy sore legs!! What do you al think? If I double up tomorrow and do legs/shoulders and abs?

May 18, 2012 6:58am | report
TashReid

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TashReid

Just got back from this session. Fighting the urge to lay down and go to sleep. Completely exhausted. But enjoying the crap out of it!

Aug 2, 2012 2:18am | report
smileandflex

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smileandflex

Only doing legs once this week because i'm doubling up on chest and biceps....body is getting drastically stronger workout to workout...i see a different person in the mirror everyday. So i guess i can expect a tough leg workout tomorrow from what you all are saying. Bring it.

Aug 2, 2012 3:27pm | report
Saharaci

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Saharaci

Hello legs! I'm still sore from Day 15 so it was a massive struggle to make it to the gym this morning. I made it though and now feel great. I'm looking forward to losing some fat later in this program. My love handles haven't budged at all!

Aug 8, 2012 3:51pm | report
amandah87

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amandah87

Neither will mine but I trust in the process that in next phase they will be blasted off!

Aug 8, 2012 8:21pm | report
amandah87

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amandah87

I'm still zombie walking from a few days ago but am still in to win it since day 1

Aug 8, 2012 8:20pm | report
KLMett

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KLMett

Ouch! Legs again. I can barely sit my butt hurts so bad. I'll try legs again just not sure how much I can do. I've been moving slow all week.

Aug 9, 2012 5:39pm | report
VikkiJ

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VikkiJ

ye my legs killed today too! struggled with lunges and deadlift! gotta keep goin tho!! xx

Aug 15, 2012 2:12pm | report
VikkiJ

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VikkiJ

i did legs and shoulders/abs today as i know i wont have time tommorrow, I am feeling so proud and great, had my first 'your looking good Vikki' comment today! looking forward to some cardio!!! keep it up guys!!! its gonna be good, i can feel it!! sooo sooo sore!! haha x

Aug 15, 2012 2:13pm | report
haanmom

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haanmom

Hit legs again today even though I was still sore from doing them a few days ago! It was my first time training a body part when it was already sore/stiff, and I was dreading it. But I made it through and didn't need to drop weight from last time. I feel a real sense of accomplishment that I finished the workout today!

Sep 13, 2012 12:41pm | report
Scarlett613

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Scarlett613

Did anyone else feel strong after today's workout? I increased the weight from Monday and felt so great after. Let's keep it up!

Sep 14, 2012 6:35am | report
WishinEsther

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WishinEsther

Tih\\his is day 18 and I haven't complained yet but when I did that barbell lunge and those deadlifts I was too done! I nearly had to crawl back to my car. I know its all going to pay off in the end so I just looking forward to phase 2.

Sep 16, 2012 4:40pm | report
Golden83

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Golden83

I wish this information was stated in the beginning of the week for those who are taking this one day at a time.

Sep 20, 2012 7:03am | report
issaw

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issaw

what info?

Sep 25, 2012 11:24pm | report
TheDame

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TheDame

My gym doesnt have some of the equipment needed for these work outs so I try and make do with other, similar things, hopefully thatll work! I had to take two weeks off from this program due to moving house, hope that hasnt set me back too much and Im also finding hard to eat so much! Still, I can FEEL myself getting stronger, just not see it yet.

Oct 9, 2012 12:18pm | report
Showing 1 - 25 of 38 Comments

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