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Jamie Eason's Livefit Trainer — Phase 1, Day 22

Jamie Eason's LiveFit Trainer: Day 22

If your boots are made for walkin', then your legs are made for workin'.
by Jamie Eason Sep 06, 2011

If your boots are made for walkin', then your legs are made for workin'. Get a good stretch and prepare to walk all over this workout!

Jamie Checks In On Your LiveFit Progress

Watch The Video - 2:56



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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jazamsa

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jazamsa

excellent!!!!!!!!!!!!!!!!!!!!!!!

Article Rated:
10
Jan 8, 2012 7:39pm | report
IsabellaBobby

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IsabellaBobby

Great leg workout! by the way, is yogurt allowed on this plan? Perhaps lowfat greek yogurt?

Jan 21, 2012 8:52am | report
tlhammon

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tlhammon

Hi I'm Tamara I'm about to start week 4. I looked on the small options and small meal #3 is greek yogurt or low carb/sugar free yogurt with blueberries or strawberries.

Jan 21, 2012 3:31pm | report
isena

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isena

i also have a question concerning the meal plan: i never can find any helathy fats?! Or are they incluced in "vegetables"? Where are the nuts, avocados, oils, fatty fish

Jan 30, 2012 4:33am | report
moradale

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moradale

What I do is get a tablespoon of natural peanut butter and eat it with either carrots or celery as a snack. It is filling and you get the healthy oils from it.

Jan 30, 2012 10:17am | report
donnahartzler

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donnahartzler

I just can't get the eating down! I KNOW that it is right to do...but, it's hard to be disciplined! This week I will prep the night before! Wish me luck! My upper body is looking really good - lower level seems to be getting a little thick. But...like your video says...its to be expected!

Feb 5, 2012 3:53pm | report
alive1021

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alive1021

i have lost 12 healthy lbs thanks to ur program!!! thank u!!! on the 28th day!!!

ps. Turkey muffin was delicious!!

Feb 23, 2012 9:00am | report
sadriver

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sadriver

I am on day 18 and I've gained about 7 lbs. I feel puffy, bloated and sore. But, I am sticking with it and I love it. I have always ran vs. weight trained and so it's very hard to try and change. I feel awkward not doing cardio when I was running 4 miles a day prior to this. Oh well, almost finished with this phase. I have noticed that my arms are tighter/firmer and my butt has raised and is plump ;)

Feb 25, 2012 9:27pm | report
danika1982

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danika1982

im soo glad im not the only one~ i feel sooo puffy and bloated and sore. still having tummy issues too.

Mar 6, 2012 7:10am | report
kaykayole

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kaykayole

I've noticed little changes, and it is so weird not doing any cardio. With Superbowl Sunday here clean eating might be harder today. But, I love that you get out what you put into this program. I've done all the work outs and I'm ready for week 4! I know it will be worth the wait to do the cardio- KEEP UP THE AWESOME WORK GUYS!

Feb 3, 2013 11:32am | report
SINSUAL13

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SINSUAL13

starting day 22! So far I have only missed one workout but I haven't been able to get the eating part down, but i will try harder this week. No cardio is killing me...went from doing Zumba 4 days a week to maybe once a week but I miss the cardio burn. Sticking to this though I see changes in my upper body and back mostly!!

Mar 19, 2012 10:20am | report
mstypeace

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mstypeace

I must say, I like this program and Im seeing results.

Apr 2, 2012 5:10pm | report
Sunshine1010

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Sunshine1010

I am SO sore!!! I am starting to feel really good though. Being a mother of 2 little kiddos, a wife, a Deputy Reserve, working AND working on my bachelors degree....this program has been fun, rewarding and easy for someone who has a busy, full time schedule like me:)

Apr 22, 2012 11:37pm | report
ickybella

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ickybella

I love this plan, but my legs are almost always sore! I'm still a little sore from doing legs last Thursday and it's Monday now. I have a question about the walking lunges. Do we do 10 reps total or 10 on each leg? I did 10 on each leg but it was really, really hard, even with only using about 6.5 lb dumbbells.

Also, I'm not following the meal plan at all. I'm a vegetarian and just trying to get around 1800 calories/less than 200 g carbs/ 120 g protein per day and lots of healthy fats. I've gained about 3 pounds in the last 3 weeks but have lost inches all around.

Apr 30, 2012 5:56am | report
wjddo328

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wjddo328

weigh the meat raw or cooked?????????

May 7, 2012 11:50am | report
DeeDaVix

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DeeDaVix

I would weight it raw, however, it's fine if you weigh it cooked. A bit more protein won't hurt you. Just make sure to cut out the fat.

May 22, 2012 5:11pm | report
crisplaya

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crisplaya

go hard!!!

Jun 4, 2012 7:41am | report
baybayev

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baybayev

I won't be able to get to a gym for this day, Day 22 through Day 24. Does anyone have any suggestions? Should I switch my rest days? I just finished Day 4 Week 1 :)

Jun 12, 2012 2:08pm | report
murphyma

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murphyma

I have had the same issues...I have had to skip a day in between too...I just pick up where I left off on the following day and follow the rest of the schedule. I am still showing great results. I have had to do this several times.

Aug 12, 2012 1:58pm | report
vmills3

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vmills3

I need help with my workout. I start week 4 in two days :) I have been doing my workouts in a circuit. A friend told me I should be doing all three sets of one workout before moving onto the next one. Is working out in a circuit ok?

Jun 15, 2012 2:29pm | report
Barchen

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Barchen

Should I give up salt forever? I had sushi last night with soya sauce and wow, I gained 3 pounds overnite. I know it's just water (because I counted my calories) but that's just huge.

Jul 7, 2012 9:53am | report
Enjoycaro974

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Enjoycaro974

You don't need to weigh everyday.
As you already said, it was just water!
I'm not sure it'spossible to gain pounds in only one night and with sushi!
Don't be such worried about you weigh...
Once a week! It's enough!

Aug 27, 2012 5:30am | report
Tamikendrick

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Tamikendrick

I do not have a gym to go to, but have free weights, a resistance band, and exercise ball. I have loved the resources available for alternative exercises. I can usually find an alternative I can do at home for each muscle group. I was so sore the first time I did this leg workout, but come the second day in the week to do it again I was fine and not sore after the second time! I too, have not had a drop in weight, but feel tighter. I still have one cheat day, and the rest of the days I do great at eating clean. I can live with that.

Jul 15, 2012 7:59pm | report
Enjoycaro974

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Enjoycaro974

I still have a cheat meal too. I think it's important not being frustrated!
But for sure, the rest of the week, I stick with the meal plan!

Aug 27, 2012 5:24am | report
n3lly82

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n3lly82

I'm a day late in my workout. I was supposed to this day 22 yesterday, but was so busy with errands and so tired from events over the weekend that I didn't make it to the gym. I am still committed and will complete my five days this week. I think I'll be okay with only one day rest in between this week and week 5. I'm also waiting to see if my legs will be as sore as they were last week with the leg workout. :)

Aug 7, 2012 2:04pm | report
Showing 1 - 25 of 69 Comments

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