Bodybuilding.com Information Motivation Supplementation
in:
Jamie Eason's Livefit Trainer — Phase 1, Day 2

Jamie Eason's LiveFit Trainer: Day 2

Today we're in the gym working on the bombshell muscles: back and biceps.

Today we're in the gym working on the bombshell muscles: back and biceps. Training these puppies will make you look like a knockout, especially in your favorite dress.

Remember that we're not lifting with 100% intensity on every rep. Be proud and push yourself, but leave the 100s on the rack. They'll get their chance.

Before your workout, leave work at work and home at home. When you reach the gym, the business meetings go bye-bye and the kitchen cleans itself.

If you're in the gym physically, you should be in the gym mentally.

Schedule. Track. Succeed.

The 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

Breakfast Alternative

Lunch:

Lunch Alternative

Dinner:

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!

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!

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!

Recommended Articles


Bookmark and Share

Related Articles

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.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
7.7

Out of 10
Good
162 Ratings

356

Comments

Showing 1 - 25 of 356 Comments

(5 characters minimum)

      • notify me when users reply to my comment
ShelleyBreen

Rep Power: 0

  • rep this user
ShelleyBreen

This day-by-day approach makes it so easy for me to keep track and stay motivated - what an awesome program!

Time to hit the gym!

Dec 11, 2011 10:39pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 157.08 lbs
  • bf: 25.0%
PureAggression

Rep Power: 0

  • rep this user
PureAggression

Day two! My rest day in between lifting :) Tomorrow is my Back and Biceps Day! And those turkey muffins were such a hit at my house that I have to go make MORE today (I made these yesterday haha).

Dec 17, 2011 10:07am | report
 
lynngray

Rep Power: 0

  • rep this user
lynngray

my 1st day on the programme.....so determined to do this! :-)

Jan 3, 2012 12:13pm | report
 
Masica999

Rep Power: 0

  • rep this user
Masica999

How's it going so far? I do day 3 tomorrow. Keep up the good work!

Feb 13, 2012 4:31pm | report
wjt27235

Rep Power: 0

  • rep this user
wjt27235

My first day too!!! I'm determined also. Watched the videos tonight for day 2 and made notes to take with me to the gym. Really want to do this right.

Aug 19, 2013 6:46pm | report
Deyo1

Rep Power: 0

  • rep this user
Deyo1

Me too!

Jun 18, 2014 7:20pm | report
Cheledollar03

Rep Power: 0

  • rep this user
Cheledollar03

Day 3 is tmrw, not so bad so far

Jan 3, 2012 8:13pm | report
 
bstand11

Rep Power: 0

  • rep this user
bstand11

I love having a set routine to follow. It makes it much easier and I don't feel like I'm wasting my time in the gym figuring out what to do next.
Just finished up Day 2. Looking forward to the end of Week 12 so I can my results!

Jan 3, 2012 8:54pm | report
 
janiklitalien

Rep Power: 0

  • rep this user
janiklitalien

is it normal for me to feel better even after just 2 days ?

Jan 4, 2012 8:39am | report
 
msgonzalez2011

Rep Power: 0

  • rep this user
msgonzalez2011

i feel the same way!

Mar 26, 2013 5:35pm | report
janiklitalien

Rep Power: 0

  • rep this user
janiklitalien

Is it normal for me to feel better even after only day 2 ?

Jan 4, 2012 8:44am | report
 
MVaenuku801

Rep Power: 0

  • rep this user
MVaenuku801

:) I'm just now starting, and reading this comment makes this journey even more exciting!

May 30, 2012 2:37pm | report
hvice10

Rep Power: 0

  • rep this user
hvice10

im loving this program!!

Jan 6, 2012 11:42pm | report
 
mamichna

Rep Power: 0

  • rep this user
mamichna

This sounds like a great program. I'm just beginning, but already motivated, dedicated, and ready to go. My husband in Afghanistan and I am ready to surprise him when he gets home!

Jan 7, 2012 3:28pm | report
 
Kcarranco

Rep Power: 0

  • rep this user
Kcarranco

My Man is in afghan too! =) good luck! Im excited to see the results!

Jan 19, 2012 7:32pm | report
shygurl31

Rep Power: 0

  • rep this user
shygurl31

I am restarting this program on tuesday. i tried starting on friday and the diet and excercise went ok, it was hard to get my workouts in sat. and sun. with the kids plus it was my sons birthday. i need to do this during the week so i can get my workouts in properly with my rest days being on the weekend. otherwise I am excited to be on this program. i love structure, dont have much of that in my life as a single parent...lol

Jan 22, 2012 6:57pm | report
fullofrage84

Rep Power: 0

  • rep this user
fullofrage84

I'm using this program and modifying it slightly for my wife. I am in Afghanistan and I thought this was a great begginers workout plan for her!

Jan 30, 2012 2:10am | report
mamichna

Rep Power: 0

  • rep this user
mamichna

I am so motivated by the easy to follow instructions, no calorie counting, no cardio in the first month, and it just seems so motivating! I have always loved weight training. As I've gotten into my late 30's, I've developed serious knee problems and cannot handle all of the running. This sound like a great plan for me and boy am I ready!

Jan 7, 2012 3:30pm | report
 
SPassion2012

Rep Power: 0

  • rep this user
SPassion2012

day two done! Loved that workout- arms feel pumped! desperately want to do some cardio though.. i might end up cheating on wednesdays and thursdays :(

Jan 8, 2012 4:59am | report
 
Autummred

Rep Power: 0

  • rep this user
Autummred

Dont do it! :)

Jan 10, 2012 6:27pm | report
kimdelacreme

Rep Power: 0

  • rep this user
kimdelacreme

i had a good 1st day. I came home took at shower then got dressed. My hands were still trembling from the workout, doing pushups. haha! I think I shocked my arms. I was trying to apply my eye shadow. ha!

Jan 18, 2012 4:54am | report
mstang8585

Rep Power: 0

  • rep this user
mstang8585

Today is my day 3 and so far, I LOVE this program. It's such a great way to ease into the more strenuous later parts of the program, except by then, you will have built up your strength and endurance so it won't seem so strenuous. I love being able to go to the gym, follow my work-out list with 60 seconds of rest in between, and before I know it, I'm DONE working out. No time wasted or wandering around the gym thinking of what to do next. The clean eating is also great b/c I don't get that sluggish feeling anymore.

Jan 18, 2012 6:44pm | report
Kcarranco

Rep Power: 0

  • rep this user
Kcarranco

KimDelacreme Same here I was shaking when doing the second set of push ups! lol... i took a bath in epsom salts after my work out! lol... Also ladies can we do Yoga while doing this?

Jan 19, 2012 7:34pm | report
julieu

Rep Power: 0

  • rep this user
julieu

Does anyone know the effects of doing cardio while only on phase 1? I'm very tempted to do cardio. Thanks for any help/advice!

Feb 25, 2013 10:34pm | report
Deyo1

Rep Power: 0

  • rep this user
Deyo1

@Kcarrano - I'm planning to do yoga on rest days.

Jun 18, 2014 7:22pm | report
Showing 1 - 25 of 356 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com