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Jamie Eason's Livefit Trainer — Phase 1, Day 3

Jamie Eason's LiveFit Trainer: Day 3

We're here to build a beautiful lower body, but with zero treadmill torture.
by Jamie Eason Aug 18, 2011

We're here to build a stunning pair of legs, but with zero treadmill torture. Remember, there's no need to worry about cardio right now! Instead, we'll lift our way to the look we want.

Before we hit the gym, review these quick tips for a beautiful lower body:

  • Visualize your workout before you step into the gym.


  • If you have a pre-existing injury, take care warming up your muscles and loosen your joints.


  • Even though your legs are probably stronger than you think, watch the exercise videos carefully and focus on good form!

With legs like yours, get ready to leave this workout in the dust.

Schedule. Track. Succeed.

Legs/Calves:

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!

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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KleinerTeufel

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KleinerTeufel

Hello I have fallend in love with greek yogurts.. can this be eaten at all?

Dec 11, 2011 2:39pm | report
RealGood

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RealGood

Meal Option 3

* yogurt
low-carb/sugar free vanilla or Greek Yogurt

Hey,

If you click on the "starch" wording that is in blue it leads you to another page were Jamie lists out all the stuff we can eat and how much of it.

Feb 14, 2012 2:59pm | report
sexykitten

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sexykitten

As long it's low carb!

Jul 13, 2012 12:09pm | report
scorpio89

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scorpio89

Yes, just get the plain kind and add in your own fresh berries. A tad bit of honey or stevia if you need it sweeter. The flavored ones are LOADED with sugar!

Jul 15, 2012 3:40pm | report
SPassion2012

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SPassion2012

very energising :) unfortunately cant live without cardio, which i know may sacrifice some muscle, but I need it :( tomorrow it is :P just once a week! don't hate me :P x

Jan 10, 2012 11:13am | report
samanthacrowl

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samanthacrowl

i had to go run yesterday...i needed the cardio too

Dec 31, 2012 5:55am | report
samanthacrowl

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samanthacrowl

i had to go run yesterday...i needed the cardio too

Dec 31, 2012 5:55am | report
samanthacrowl

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samanthacrowl

i had to go run yesterday...i needed the cardio too

Dec 31, 2012 5:55am | report
samanthacrowl

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samanthacrowl

i had to go run yesterday...i needed the cardio too

Dec 31, 2012 5:55am | report
samanthacrowl

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samanthacrowl

i had to go run yesterday.

Dec 31, 2012 5:55am | report
Malafronten

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Malafronten

I feel ya haha I need to do some sort of cardio because I love to work up a sweat, if I didn't, I feel like it was a waste of time hah. So I'm doin 20min of cardio (usually running) before the weights, and if I feel like it, 10 or 15 minutes after too.

Feb 13, 2013 7:01am | report
demoman57

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demoman57

Today was a fairly fast day. I have been getting through the exercises with in 1/2 hour. It is hard to believe that this short workout can do so much. I walked in to the gym this afternoon and I could hardly keep my eyes open. When I left I was feeling like I could accomplish anything!

Jan 18, 2012 7:20pm | report
scorpio89

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scorpio89

I was just wondering that today, she says the workouts should be about an hour long but I am done within 30 minutes, maybe 45 max. Glad to know I am not the only one! :)

Jul 15, 2012 3:41pm | report
jseverini411

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jseverini411

I noticed the same thing myself, I have been looking at the workouts for the next few phases and they definitely get longer.

Dec 24, 2012 9:49am | report
vintage98

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vintage98

My gym doesn't have the bottom two machines to do the calf exercises does anyone know an alternative?

Feb 14, 2012 9:21am | report
RealGood

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RealGood

When you click on the video for the exercises and it pops up click on where it says "View full detail" then scroll down and you will see all the alternative they have listed for that machine exercise :-)

Feb 14, 2012 2:15pm | report
sarapettigrew

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sarapettigrew

okay this sucks!!!! I in into day three today and Im feeling like I've possibly contracted a flu bug....I'm feeling rather nauseated and the thought of eating makes it worse. What to do!!! I don't want to have a set back this early on, or because it's still early will it actually have a negative effect???

Feb 16, 2012 6:58am | report
Izabellla

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Izabellla

don't be so hard on yourself! rest and get better and get right back on it! if it's not a bug, maybe just your body adjusting... stick with it, you can do this!

Feb 25, 2012 11:26am | report
Est1979

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Est1979

You could be having a detox reaction as your body infills with healthy foods and nutrients and dumps the toxins in your body. It is a pretty normal for this to happen when you drastically change your eating habits. Just stick with it, drink a lot of water, and rest if you need to. Continue to eat what you can though so your body can continue to cleanse itself.

Apr 6, 2012 9:07am | report
missgisellem

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missgisellem

Me too! Its too much food. I feel sick from putting too much in my body. I think they need to offer options for different body sizes. At 5ft and 120lbs, there is no way I should be eating the same as someone who might be 5'8" and 170lbs. I don't think it's healthy to force yourself to eat so much that you feel sick.

Jul 3, 2012 10:19am | report
auhmanduh

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auhmanduh

I dont feel like the food is enough. Im following the guide, but I feel like Im starving :( lol

Sep 5, 2012 12:18pm | report
Eimante

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Eimante

Same problem here, I feel like i have a heavy flu too... I thought I will have a lot of energy after workouts and the diet, but i can't even go to the kitchen and prepare food for tomorrow ;/ Can't even think about going to the gym in the morning.

Feb 22, 2013 12:01pm | report
jnikebb

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jnikebb

I an on day 3 and loving it! However, I am extremely bloated. I'm sure it's from not being used to eating/drinking so much and so often, but when will that subside and When can i start seeing results in the midsection? Or is this not normal? thank you for our help!

Feb 22, 2012 3:55pm | report
Bleueyeddevl

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Bleueyeddevl

Hi I'm having the same issue as well. I could see my abs a lot better before I started the program, I'm thinking it due to being in the bulking phase and no cardio, I sure hope so!!

Feb 23, 2012 11:25am | report
harleychic03

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harleychic03

Don't worry too much about it ..it actually may be the kind of protein you are digesting .If it has milk protein in it you may have to switch to a lactose free protein... other than that I'm not sure why you would be bloating other than it takes some time for your body to adjust to a new routine, workout and diet!!!

Jun 8, 2012 3:12am | report
Showing 1 - 25 of 192 Comments

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