Jamie Eason's LiveFit Trainer: Day 28

Another day for some much-needed rest, maybe even some meditation. If you'd like to enlighten yourself, let's learn a little about various protein sources.

First off, we're looking for lean. Your top two choices include chicken and turkey. And even though both are tasty and versatile meats, here's a little secret-chicken tends to hold flavor a little better.

As far as fish go, you can't ignore tilapia. It's easy to cook, tastes great in a variety of cuisines, and it's one of the healthiest fish in the sea.

If you've got to have red meat every once in awhile, go for packages that have London broil printed on the top, because that's the leanest option around.

For all the vegetarians out there, you've got plenty of nuts, peas, hemp and soy products to choose from as well.

Remember that protein is crucial to muscle growth, recovery and repair. Don't skimp on this knockout nutrient!

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

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

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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  Jamie Eason's LiveFit Recipes: Pumpkin Protein Bars
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  Jamie Eason Fitness 360: Learn Her Training, Diet, And Supplement Secrets!

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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mark1922

I have a question about the Hammer Strength Lat Pull down. My gym doesn't have that machine. Is there another variation of this exercise that will work? I could make one up :)

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Mar 20, 2012 6:29pm

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• Body Stats
• ht: 5'10"
• wt: 196 lbs
• bf: 10.5%

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Rose19

Ready to Start Phase 2 tomorrow! :)

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Apr 15, 2012 10:24am

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• ht: 5'3"
• wt: 134.3 lbs
• bf: 32.0%

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