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Jamie Eason's LiveFit Trainer: Day 26
SHAREShoulders say a lot about a woman, and so do abs. Let's show everyone how strong and sexy we are with a workout designed to speak volumes.
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) 
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21 Comments
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EBSfitnow2012
I can't believe I finished phase one! I'm getting stronger I was finally using the 10 lb. Weights for my shoulders! I'm ready to be challenged in the next phase! I can't wait for more progress!
- Body Stats
- ht: 5'3"
- wt: 125.4 lbs
- bf: 22.2%
EBSfitnow2012
I can't believe I finished phase one! I'm getting stronger I was finally using the 10 lb. Weights for my shoulders! I'm ready to be challenged in the next phase! I can't wait for more progress!
- Body Stats
- ht: 5'3"
- wt: 125.4 lbs
- bf: 22.2%
clc072
Phase 1 completed!! Im not sure what changes we should be seeing but weight wise I am pretty much the same, have dropped a dress size and can see the muscle woohoo!! Very eager to get into phase 2.
- Body Stats
- ht: 5'6"
- wt: 146.96 lbs
- bf: 23.4%
bhtims3
Permalink
I don't have the equipment at my gym to do the roman chair leg raise. I tried hanging from the pull-up bar but didn't feel like I really got a workout because I could only do about 5 before I slipped off. So, instead I laid on the floor, put my feet in the air, and had my husband push them down. That is a good lower ab workout too, but I can't do it for long and keep my feet together because my hips start to pop and crack. Any ideas?
smileandflex
i do these things call marchers... u lie in your back knees bent like your in a crunch position. Then raise one leg keeping the knee bent as far into your chest as you can..slowly lower your leg and alternate...guarantee you lower abs will be on fire.
- Body Stats
- ht: 6'0"
- wt: 318 lbs
- bf: 40.0%
HeatherKnick
Just finished phase 1 tonight. Gained 6 lbs., but I'm gonna assume it's muscle. But I feel GREAT and accomplished regardless. I am SO excited and anxious to start phase 2 and hit cardio! I've missed it! :D
Good luck, everyone! Keep up the fantastic work!
- Body Stats
- ht: 5'7"
- wt: 169 lbs
- bf: 23.0%
Aussieroses
So glad someone else is putting on weight. I thought it was just me. Great program but mot of the comments are talking about losing weight and inches and I'm gaining. Great program, it's my first and I'm really enjoying it
- Body Stats
- ht: 5'9"
- wt: 154 lbs
- bf: 25.0%
SheaBrewer
Excited done with stage 1 today. Feel like I have some muscle definition starting. Tip with protein bars: If you make the pumpkin bars, freeze more than 1/2. Otherwise, they will most likely spoil to quick. I'm not sure if it's the Oat flour or pumpkin. I even tried sealing real tight---still spoiled quickly. The frozen ones still taste good- quick grab without wasting part of batch. On the meat muffins---you can pretty much put what veggies/spices you want and it works the same without having to measure out a bunch of spices. Thought for today: Take it one day at a time and believe in yourself!
- Body Stats
- ht: 5'7"
Aussieroses
Hey! :) Has anyone gained weight while on this program? My eating is good naturally. I had very little muscle when I started and my strength has gone through the roof. I've put on 4kg since I started 4 weeks ago. I eat clean but have notice my pants are getting a little tighter. I love the way I feel and look on this so I won't stop but just thought I'd ask. Any support would be great :)
- Body Stats
- ht: 5'9"
- wt: 154 lbs
- bf: 25.0%
alaskadolphin
I gained two pounds and my pants are getting a little tighter but I noticed that my strength has increased. I am waiting to see what the added cardio does to my body because I am hoping that the weight will come off in phase 2.
- Body Stats
- ht: 5'6"
- wt: 188 lbs
- bf: 32.0%
eatskinny43
I did well with this program last year - getting to Phase 2 in 3 months - lost 11 pounds and 2 dress sizes until I travelled to Germany to old enjoy beer and pretzels and then got back intol old habits.. Starting back to 'transform' - but feel starting Phase 1 at the beginning is not necessary - I'm starting Phase 2 ,, and love the logs etc to work out on. Does anyone know if there will be a Phase 4 ?
- Body Stats
- ht: 5'4"
- wt: 158.1 lbs
- bf: 33.0%
bella0608
today was my last workout of phase 1. Super excited and loking forward to Phase 2...im going all out next phase at the gym
- Body Stats
- ht: 5'0"
- wt: 127.4 lbs
- bf: 25.0%
chavirat13
Today was my last day of phase 1! I gained a pound....hopefully it's muscle weight, especially since i have been eating so clean. Im so looking forward to cardio and hopefully losing some weight.
- Body Stats
- ht: 5'6"
- wt: 132.4 lbs
- bf: 25.0%
HanukkahLover
Finished Phase 1 & down 1 pound. I am a lot stronger & beginning to see muscle. Excited to start Phase 2 next week! In 8 more wks I will post my first ever bikini shot! Best wishes to everyone doing the trainer. Here's to never giving up!
- Body Stats
- ht: 5'3"
- wt: 143 lbs
- bf: 20.0%
jacquelynmarks
my weight is the same since i started, but my muscle definition is the best that it has ever been. tonight, i am going to finish up phase 1, and i super excited!
- Body Stats
- ht: 5'10"
- wt: 164 lbs
- bf: 23.0%
Eimante
Starting my last workout tomorrow! I really want to start phase 2. I gained a few pounds, but i'm not sure if that's muscle weight, because my belly looks fatter ;/ I have no idea why, because i was eating clean (mostly), i definitely improved my diet since before LiveFit. Don't know what to do, i think i will have to go till the end and see where it leaves me :)
- Body Stats
- ht: 5'7"
- wt: 122.54 lbs
- bf: 23.3%
reggaegirl247
Last day of phase one for me! Still sore but loving how strong I've been getting. Haven't weighed myself and won't until next month sometime. I'd rather judge on how I feel not how much the scale says. I figure they're not accurate anyways!
- Body Stats
- ht: 5'1"
- wt: 176 lbs
- bf: 20.0%
reggaegirl247
Phase one finished! I'm really glad I found this program and I'm really proud of myself for sticking to it. I've learned to love the weight room!
- Body Stats
- ht: 5'1"
- wt: 176 lbs
- bf: 20.0%
grabbinlife84
Last workout of phase 1! I feel amazing and am having so much fun with this! Addicted to weights and working hard. I've lost 4 lbs since the start and definitely see awesome definition and tone. I've gotten stronger almost every week, where I can up my weights 5-10 lbs depending on which muscle I'm working. My proudest body transformation so far is the booty! Firmer and DEFINITELY more lifted. Gotta love the weight squats! Can't wait to start phase 2 on Monday and BRING IT! Good job everyone!!!
- Body Stats
- ht: 5'6"
- wt: 131 lbs
- bf: 22.6%
Showing 1 - 21
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