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Jamie Eason's LiveFit Trainer - Phase 1, Day 4

Jamie Eason's LiveFit Trainer: Day 4

You're nearly done with your first week of workouts. Celebrate by hitting your shoulders and abs with everything you've got!
by Jamie Eason Aug 21, 2011

If you've been following my meal plan and resting after you train, you should have plenty of energy for your shoulders and abs.

You're nearly done with your first week of workouts. Celebrate by giving the weights everything you've got!

Schedule. Track. Succeed.

The Workout:


Shoulder/Abs:

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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janiklitalien

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janiklitalien

It's only been 4 days, I don't want to be over-optimistic but something -I don't know exactly what- feels better...

Jan 6, 2012 10:00am | report
saradeen

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saradeen

the same here I can sleep more comfortable and my legs doesn't hart like be for

May 23, 2012 6:51am | report
Ashleyfaithmix

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Ashleyfaithmix

Same here :) i love it XD im not hungry on this diet either!

May 30, 2012 6:14pm | report
e9frias

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e9frias

Morning Janiklitalien and all! its also my 4th day and im hurting...ugh. Dont recall aching this much in boot camp.

Nov 1, 2012 9:00am | report
SPassion2012

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SPassion2012

I feel great :) just missing cardio more than I had ever thought i would </3

Jan 11, 2012 12:47pm | report
rachellemanson

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rachellemanson

Me too! I am on my first week and it's killing me to not do cardio!!! How far along are you in the program?

Feb 9, 2012 4:13pm | report
greanegzanham

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greanegzanham

I feel the exact same way! I feel like something is missing. But im still optimistic about the program! :)

Apr 13, 2012 8:12am | report
amyjgav

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amyjgav

Oh my! That's what I'm twitching about :/ Not doing cardio made me feel really bloated for the first three days because of the whole six meals a day thing, but by day four the it went away and I felt a little lighter. I do feel better about the fact that I'm sore from working out because that makes me feel my body is still working.

Jun 9, 2012 9:18am | report
missek

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missek

I am dying to do cardio too! I am sore from the workouts though which is a good feeling! Are you gonna give in and do cardio or just wait? I can't decide what to do! haha

Jul 15, 2012 10:32pm | report
PrettyWasteland

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PrettyWasteland

its my 5th day and i only missed the cardio on my first day, i don't miss it at all now. i am so surprised that i dropped a pound and a half with five days of no cardio, it's a pretty cool feeling.

Aug 3, 2012 8:54am | report
delirae

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delirae

I agree. Even after 4 days I feel great. I know my confidence is really high right now!

Jan 13, 2012 9:33am | report
britt87

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britt87

starting day four today, my body is really sore from previous workouts but i feel great.

Jan 15, 2012 10:52am | report
Faith711

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Faith711

Day 4 amazing :) hurt so good :) loving the burn and needing the next 3 days to streach out the pain :P

Jan 18, 2012 4:28pm | report
Ben1schek

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Ben1schek

Can someone please explain to me where you stick your workout at? Im mean if phase one is bulking then its important to have a protein AND a starch afterwards right? So does that force me to workout either Before breakfast, or Before lunch, or before dinner so that I am consuming a starch afterwards?

Jan 18, 2012 8:16pm | report
Cinnabon

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Cinnabon

I'm working out before breakfast #2. I wake up and eat a carrot bar or two before going to the gym. Then when i get back i have a full real meal.

Jan 20, 2012 5:21am | report
Christabean

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Christabean

You're supposed to eat about every 3 hours, so you need to stop thinking in terms of breakfast and lunch. I workout either after my first meal or before my "dinner" meal, depending on my work schedule... A protein shake and a piece of fruit is good post workout meal

Mar 8, 2012 1:53pm | report
jess031980

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jess031980

Day 4 - I hate egg whites. Help w/an alternative. I'm gagging everytime i take a bite. I've done egg beaters w/fresh veggies and seasoning from Mrs. Dash. I've done Hard Boiled eggs (just the whites) with veggies. If i have to eat this one more time i know my gag reflex will win this fight. HELP!!!! Please!

Jan 19, 2012 12:51pm | report
LauraB69

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LauraB69

I would say just include 1 egg yolk for every 4/5 egg whites so that it improves the taste. They're only high in cholesterol if you eat as many yolks as you're eating whites. Liquid egg white is also a good choice - I drink it with a bit of juice before bed!

Jan 20, 2012 3:58am | report
Cinnabon

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Cinnabon

Do you not normally like to eat eggs? Is it a texture or a taste problem for you?

I use the liquid egg whites that come in a carton. I dice bell peppers, shallots, jalapenos, and baby portabella mushrooms. I cook the veggies first in a frying pan (using Pam). Then I add salt and seasoning from one of those Grill Mates Grinders right before adding the eggs. Then I scramble the eggs. Sometimes I add spinach while scrambling.
... but I like eating eggs!

Jan 20, 2012 8:03am | report
sktrnsfrmtn

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sktrnsfrmtn

Today is Day 4 for me as well. My upper body is more sore than the lower body. Has anyone noticed any weight fluctuations? I have maintained my weight for the entire week although I have been eating well and working per the program. Hope its a loss of fat and some muscle gain :)

Jan 20, 2012 1:23pm | report
jess031980

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jess031980

Thanks LauraB69

Jan 25, 2012 12:24pm | report
jess031980

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jess031980

Thanks Cinnabon

Jan 25, 2012 12:26pm | report
aseverin

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aseverin

Have you tried adding Hot Sauce... I find it helps a little.

Feb 2, 2012 8:28am | report
Annabelle89

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Annabelle89

Use oats as your starch. Mix oats and the egg whites together until at a pancake mix consistency and cook it like a pancake with a tiny ( tinnnnnnny) bit of grapeseed or olive oil in a fry pan. It says we can have Berries when we wake up so I squish some berries and put it on top like a jam! Yum!

Feb 5, 2012 10:54am | report
Annabelle89

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Annabelle89

Only works at breakfast cuz we can have a starch but not at night:/

Feb 5, 2012 10:55am | report
Showing 1 - 25 of 141 Comments

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