Jamie Eason's LiveFit Trainer : Day 18

Today we give some extra TLC to your lagging body part of choice.

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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!

The 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!
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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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