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Jamie Eason's Livefit Trainer — Phase 1, Day 23

Jamie Eason's LiveFit Trainer: Day 23

If you want to be the total package, your back and biceps should be as strong as they are toned.

We're not about to let our backs slack off and our arms soften up. If you want to be the total package, your back and biceps should be as strong as they are toned.

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

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 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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psamora

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psamora

Great workout on day 23... did not feel as strong as I usually did but that may have something to do with not taking enough calories for dinner. I can see why we need to eat the right stuff and so much of it. on to tomorrow.

Apr 24, 2012 6:24am | report
 
EBSfitnow2012

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EBSfitnow2012

I mixed a teaspoon of almond milk, a dash of cinnamon, Ginger, cloves and xylitol ( sweetener ) in. My sweet potatoe this morning! Tasted like"pumpkin pie!". I'm ready for my workout I'm feeling motivated!

Jun 7, 2012 9:37am | report
 
cgasiewicz

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cgasiewicz

I am getting ready to finish week#4/Phase 1 of Livefit this Friday June 19th and I have lost 8lbs already - and have noticed some very motivating changes in my body already!!!

Not only as a user but also as personal trainer, I'm excited to see what Phase 2 offers both in the gym and in the mirror =)

Stick with it and stick to the diet as best as you can! Together they are a wicked combination for results...stay motivated!!

Jun 26, 2012 8:20am | report
 
nikkiluv506

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nikkiluv506

I'm finishing up week 4 this week and needed the motivation. Thanks for this =)

Aug 8, 2012 2:03am | report
gelen06

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gelen06

this week is my last for phase 1. I feel good. I have been taking supplements. I am only worried that I gained 2 lbs instead of lose.. I have been eating right, but feel bloated a lot..

Jul 3, 2012 1:40pm | report
 
aimeeleigh

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aimeeleigh

I was eating super clean the first two weeks. The third week I caved. Now i'm having a hard time getting my diet back on track. I feel like i'm always hungry! Any suggestions??

Jul 17, 2012 1:30pm | report
 
nikkiluv506

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nikkiluv506

I know what you mean.....You just have to forget about what you cheated with and start fresh your next meal. I keep my meals simple because when I give myself too many options, I start thinking about the bad stuff I could be having.

Aug 7, 2012 4:29am | report
nikkiluv506

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nikkiluv506

In need of some LiveFit buddies to keep me motivated...I'm on Day 23 and the lbs aren't coming off. I know that muscles weigh more than fat...I'm just getting impatient...HELP!!!

Aug 7, 2012 4:27am | report
 
Saharaci

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Saharaci

I'm going through the same. I'm really feeling flabby today but am sticking with it. You wrote this last week. How are you feeling now? I think we'll see more changes in Phase 2. Don't give up, we're almost 1/3 through it!!

Aug 13, 2012 2:02am | report
Queeneskel

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Queeneskel

I feel the same. Ive lost 7 lbs total so far I am on day 23 as well. My better half has lost 24lbs. Its a motivation killer! I hope next week helps us all see more fat burning results.

May 13, 2014 2:06pm | report
katdog26

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katdog26

I have a question for anyone that can answer it... when you are doing an exercise like the alternate dumbbell curls, how do you could your 3 sets of 10? Are you counting the total number of raises by each arm to get to 10? Or are you counting the total number of raises by both arms? Is it 1-1, 2-2, 3-3...? Or just essentially 5 lifts per arm in a set? Thanks for the replies!

Aug 14, 2012 9:46am | report
 
KLMett

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KLMett

It's 1-1, 2-2 and so on.

Aug 14, 2012 6:12pm | report
KLMett

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KLMett

Doing day 23 tomorrow. Feeling great. Getting stronger everyday. Diet is not difficult if you take one day to cook your meats, rice and protein bars for the week. I eat breakfast at home, pack 3 meals for work and eat dinner when I get home. The key to eating clean is planning. Thank you Jamie for providing this great program.

Aug 14, 2012 6:16pm | report
 
Enjoycaro974

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Enjoycaro974

I'm doing day 23 today!
I love biceps workout !
But I can't wait to be on next week!
Cardio is back! Yeah!

Aug 27, 2012 9:24pm | report
VikkiJ

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VikkiJ

loving the workout altough have to do yesterdays and todays workout today as i didnt have time yesterday, can really follow the meal plan as i dont eat veg ( trust me, iv tried, i gag!) just trying to eat six times a day without snacking, hope this works as i find it really easy to it this way!!

Aug 20, 2012 5:23am | report
 
umjgardy

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umjgardy

Had a great workout today! Definitely feeling stronger. My metabolism is unreal!!! I use to live on veggies and my body refused to any more changing. But couple weeks on this program and I am seeing results!

Sep 1, 2012 8:42pm | report
 
DivaTG1015

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DivaTG1015

I don't have the hammer strength lat pulldown at my gym. Is an underhand grip on the cable lat pulldown an ok subsitute? I realized the arms aren't independent on the cable machine, but it's the closest thing I have - unless there are any other suggestions?

Sep 11, 2012 12:35pm | report
 
silvialazala

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silvialazala

Hey guys! so awesome to read everyone's comments and progress. Today is Saturday and I have to work all day and missing my gym's open hours so i will recuperate back and biceps on day 27...What I have learned most about the program is that you do have to develop those new eating habits! I was so nervous to eat every three hours and everything she asks us for but believe me - your body starts to burn those calories when your metabolism knows it will get fed and starts to speed up! Also - be creative and smart! - I don't eat EVERYTHING to a tee that program asks for but definitely eat only clean and food i prepare. It is possible! I get very inspired by fitness-like minded people on Instagram :) it's been awesome to play with clean food. My body is tighter and I also do sometimes feel bloated but it goes away the next day. Abs are slowly forming and I'm loosing overall body fat. Can not wait for PHASE 2 and some Cardio lol

Sep 29, 2012 7:18am | report
 
issaw

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issaw

doing this today! everyone let's go!

i'm a stay at home mom, and dont have access to the gym. i only got a couple of dumbbells, and recently bought resistance bands and a pull up bar. anyone else in my situation, feel free to pm me! i'd love to share my routine with you! :)

Oct 1, 2012 1:30am | report
 
bestbecky1

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bestbecky1

hi,
It's so great to hear from someone in a similar situation to mine! I am a mom of three who work full time and don't have access to babysitting. I have no choice but to work out at home.
I have some dumbbells an old weight bench an a resistance row band.
I am simply so fed up of making excuses for not sticking to a weightloss programme that I'm fighting to stay with this.
It is great so far, but today's workout is especially challenging to me since it is hard to adapt at home.
I would love to hear how you have adapted back and biceps day.
Your comment was posted about 2 wks ago, how is the programme going for you now?

Oct 20, 2012 5:14am | report
Chelycampos

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Chelycampos

I have been doing this workout program for 23 days and I love it I feel it's working I can't wait for phase 2 that's when we get to do cardio I live cardio and mad loving weightlifting now yeah !

Oct 19, 2012 10:38am | report
 
sweetemily

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sweetemily

What are some alternatives to the Hammer Strength Lat Pull?

Dec 7, 2012 1:53pm | report
 
heavenlyASH

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heavenlyASH

In week 4 day 23 . Feel great! Finally Down 3 1/2 lbs!!!! After a gain of 5 lbs over the past 3 weeks! Super excited about next week when we can start cardio!!!! Good luck everyone! Jeep up the good work everyone! :-)

Jan 22, 2013 8:50am | report
 
msnellamalta

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msnellamalta

Been doing great so far! But I ve been aching and I need to rest at least for a day! and complete the workout through the rest of the week!

Jan 24, 2013 7:19am | report
 
jacquelynmarks

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jacquelynmarks

I am going after work to do my biceps and back tonight. Has anyone else seen their weight stay almost the same as the beginning? My body has definitely toned, but my weight has fluctuated up and down about 2lbs . I fell off the diet some last weekend and the weekend before. Not too bad though. The weeks are easier since I work and the days are more structured.

Feb 12, 2013 2:24pm | report
 
Showing 1 - 25 of 41 Comments

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