Jamie Eason's LiveFit Trainer: Day 20

Yup, we finally get a break from training! However, we never get a break from proper nutrition, cooking, and food prep.

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Yup, we finally get a break from training! However, we never get a break from proper nutrition, cooking and food prep. With that in mind, here are a few handy tips:

  • How you cook has a huge impact on the final quality of your food. The healthiest forms of cooking include steaming, broiling, grilling, or baking. All of these tend to be delicious, low-calorie cooking techniques.
  • Fry it? Forget about it! Never fry anything with oil or butter. Instead, sauté your food in low-sodium chicken broth or a dab of olive oil.
  • Spice up your life. To help flavor your foods, consider adding some herbs or low-sodium spices. They won't add additional calories, and some even provide positive health benefits!

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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