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Jamie Eason's Livefit Trainer — Phase 1, Day 8

Jamie Eason's LiveFit Trainer: Day 8

One week down, 11 more to go. Take a moment to celebrate because we’re pressing into Week 2 with another chest and triceps workout.

One week down, 11 more to go. Take a moment to celebrate, because we're pressing into Week 2 with another chest and triceps workout.

We've been resting for 3 days, so you should feel fresh and eager to hit the weights.

Jamie Explains "Why The Gym?"

Watch The Video - 1:21



Time to kick off Week 2 with a bang. Let's get back in the saddle and into the gym!

Workout


Chest/Triceps:

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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jinnett

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jinnett

I am starting on Day 8 tomorrow. Staying motivated!!

Dec 26, 2011 2:42pm | report
 
nikaya99

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nikaya99

How's it working out for you? I'm starting day 8 today. I was so sore last week.

Jan 15, 2012 8:27pm | report
Spades999

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Spades999

keep it up ladies! same here!!!

Mar 4, 2013 4:48pm | report
Lpaul747

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Lpaul747

Just Finished Day 9 workout! love the back and bicep routine...really pushing myself and lifting as heavy as I can without loosing good form

Jan 14, 2014 11:26am | report
janvan

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janvan

Life has really been crazy for me and having been a total gymrat for almost 20 years, I've been letting too many obstacles run my days. I decided that 2 upcoming trips (spring break and anniversary trip to Sandals) were the best motivation. I couldn't imagine putting on a bathing suit right now but I'm determined to tone up before the end of March.

Jan 9, 2012 7:27pm | report
 
SPassion2012

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SPassion2012

Just done this workout, my motivation was at rock bottom cuz ive been really upset recently, but this workout somehow made me feel better :) x

Jan 15, 2012 6:46am | report
 
sweety331166

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sweety331166

Starting Day 8 today, very excited!!

Jan 16, 2012 8:31am | report
 
sbailey78

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sbailey78

Awesome job. Keep it up! I have a question. Should I be skipping a day in between workouts? The calendar shows everyday and Friday, Saturday, and Sunday to rest. Doesn't feel right to rest so many days. I'm on day 8 lost 5 lbs this first week. So excited.

Jan 21, 2013 12:10pm | report
pinkplaygirl01

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pinkplaygirl01

REALLY enjoying this lifestyle plan. Starting day 8, was sore from last week, but not in pain so I was able to progress through the week feeling amazing. My nutrition has always been my sore spot, my I'm never starving on this plan. Looking forward to beginning this week strong and finishing it strong as well. =o)

Jan 16, 2012 6:49pm | report
 
blasianliz

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blasianliz

me too... :D

Feb 12, 2012 11:04pm | report
moradale

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moradale

I am starting Day 8 today. Week one down, only 11 more to go.

Jan 17, 2012 7:53am | report
 
moradale

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moradale

I am a bit confused for the first two weeks are we supposed to work out 4 days straight or 4 days within the week?

Jan 17, 2012 9:46am | report
 
hosyangel

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hosyangel

4 days straight.

Jan 23, 2012 9:47am | report
britt87

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britt87

completed this today, but i didn't feel anything like i did last time. is that ok? i hope that i am not plateauing (if thats a word? lol)

Jan 18, 2012 9:15pm | report
 
CiCi2012

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CiCi2012

What you can do now is begin to up your weight slowly! If you were on 10 lbs. and after completing all the reps you didn't feel a burn the next day; try going up to 12 or 12.5 if your gym has it.....

Sep 9, 2012 3:34pm | report
jennlaney

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jennlaney

Starting day 8 today!!! Very exciting :)

Jan 23, 2012 11:00am | report
 
Kcarranco

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Kcarranco

Starting day 8, I am excited to know the work out is the same as last week. I finish in like 30 min is that the same time everyone else finishes? I feel like I am in

Jan 25, 2012 7:41pm | report
 
clc072

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clc072

Takes me anywhere between 40-50mins with 1 min rest

Jul 17, 2012 3:43am | report
lucysanchez916

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lucysanchez916

It takes me about 30min too! Maybe we are not resting enough in between sets????

Aug 16, 2012 9:22am | report
CiCi2012

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CiCi2012

What you'll might could do now is start upping your weight slowly; if you've been doing 10 lbs. look for a 12 or 12.5 lb. weight .... I'm up to about 15 lbs. on a curl; but to make it harder I might do 6 at 20 lbs. and then finish my other 6 back down with 15 - my time takes at least 45 min. or so because I'm determined to finish my reps; but I might struggle with the larger amt. and have to assist my arm with the 2 fingers on the lift up...

Sep 9, 2012 3:38pm | report
isena

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isena

I am sorry for this question but as I am Swiss i do not know if the amount of rize (3/4) is the amount for cooked or uncooked rize? Thank you very much!

Jan 30, 2012 12:29am | report
 
Bleueyeddevl

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Bleueyeddevl

Cooked

Feb 26, 2012 10:32pm | report
chocolate941

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chocolate941

I am beginning week 4 and I have not received any weekly emails since week 2. I am happy with the the program thus far and can see the increasze in my strength. Shouldn't I receive emails and recipes for week 3 and 4?

Jan 30, 2012 7:16pm | report
 
aseverin

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aseverin

Ok I have a quick question. I'm wanting to make sure I'm eating with the right time frames, so if I wake up at say 7am. I eat within that hour typically about 7:30am. Then I eat at 10:30, 1:30, 4:30, 7:30. But I'm just wondering how late can I eat to make sure I'm eating my 5-6 meals a day...

Feb 6, 2012 7:24pm | report
 
Xquiziitt

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Xquiziitt

it depends what time you go to bed... I generally dont eat after times thats within three hours of bed time... I.E. bed time 10pm - dont eat after 7PM.... my days start pretty early 530am and breakfast by 6 so allows me to have my 5 meals throughout the day

Feb 11, 2012 10:53pm | report
Showing 1 - 25 of 325 Comments

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