Discounts & Deals - Sign Up!
Jamie Eason's LiveFit Trainer: Day 19
No rest yet in the quest for your incredible physique. We're back to shoulders and abs today.
If you need a motivation boost, think how gorgeous your shoulders will look in that little black dress.
The gym's calling. I'll see you there!
Workout
Shoulder/Abs:
Seated Dumbbell Press
3 sets of 10 reps
Rear-Delt Cable Flyes
3 sets of 10 reps
Dumbbell Front Raise
3 sets of 10 reps
Seated Arnold Press
3 sets of 10 reps
Dumbbell Lateral Raise
3 sets of 10 reps
Seated Bent-Over Rear Delt Raise
3 sets of 10 reps
Crunches
3 sets of 10 reps
Roman Chair Leg Raise
3 sets of 10 reps
Oblique Crunches - On The Floor
3 sets of 10 reps per side
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) 
Recommended Articles
6 Comments
Showing 1 - 6
of
6
Comments
- 1
- Follow This Discussion by:
vallj20
Woohoo!I Day 10! :):) I know you don't recommend cardio, but I've been adding that in too because I've been working out for so long already, I felt my body needs a bit more than just weights. I love your work outs!
- Body Stats
- ht: 5'3"
- wt: 132 lbs
- Body Stats
- ht: 5'3"
- wt: 132 lbs
anacontreras
don't worry we are just staring, i can do any neither, also can't do push-ups jaja, but we are getting stronger eevery day, be patient, i bet you have increase your strength in this 3 weeks, hold on!! it worth it, you will see in the and of the training.
- Body Stats
- ht: 5'6"
- wt: 130.02 lbs
- bf: 23.0%
Rose19
I agree with Ana, I used to not be able to do a pushup, and after a few months of doing some strenght training I'm able to complete the 3 sets of 10 (barely!)...but Iit took a few months for me to be able to do them. I"m sure it's the same with the roman chairs, you'll get there, just keep working at it! :) Today was day 19 for me, and still motivated (though changing my diet b/c I have seen that following the one she has listed doesn't allow for much weigh loss, which is part of my goal). Keep up the hard work! I'm requesting you as friends to keep each other motivated. :)
- Body Stats
- ht: 5'3"
- wt: 134.3 lbs
- bf: 32.0%
JaymiGraves
What if I did not do the leg workout yesterday, it it OK to double up today and do legs/shoulders/abs?
- Body Stats
- ht: 5'1"
- wt: 141 lbs
- bf: 26.8%
Showing 1 - 6
of
6
Comments
- 1
Featured Product
-
-
MRM 100% All Natural Whey
Now With NitroZyme For Enhanced Protein Absorption!
(5 characters minimum)