100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in: Whole Site
Jamie Eason's Livefit Trainer — Phase 1, Day 9

Jamie Eason's LiveFit Trainer: Day 9

Grab your gym bag! Time to build a gorgeous back and beautiful biceps.
by Jamie Eason Aug 24, 2011

For today's session, we're back to training a toned back and a sexy set of bi's.

Grab the gym bag - it's time to get fit!

The Workout:



Back/Biceps:

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!





Recommended Articles


Bookmark and Share

Related Articles

About The Author

Jamie Eason
VIEW AUTHOR PAGE

Jamie Eason has become the world's fittest model and continues her hard work and dedication by contributing her knowledge about fitness and nutrition.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

1 Ratings

18

Comments

Showing 1 - 18 of 18 Comments

(5 characters minimum)

      • notify me when users reply to my comment
janiklitalien

Rep Power: 10

  • rep this user
janiklitalien

just weighed myself...down 7 pounds...

Jan 10, 2012 8:14pm | report
smartasharch

Rep Power: 10

  • rep this user
smartasharch

In a week?? Wow thats awesome. I'm up 2 pounds and I'm hoping its muscle!

Jan 12, 2012 10:56am | report
SurgeonLady

Rep Power: 10

  • rep this user
SurgeonLady

Its supposed to gain weight or lose some weight at this point?

Jan 23, 2012 5:41pm | report
emileeelizabeth

Rep Power: 10

  • rep this user
emileeelizabeth

You could gain due to muscle growth, or lose due to diet change. Or both!

Feb 5, 2012 3:28pm | report
egutke

Rep Power: 10

  • rep this user
egutke

Week two! Wow the first week was pretty easy!! I'm getting used to the diet as too. I don't ever get in the scalle but I feel great!!

Feb 20, 2012 10:36am | report
wo4life

Rep Power: 10

  • rep this user
wo4life

I haven't been losing any weight, but I love the work out! I was sore the first 2 days off, and the third, I felt lazy because I did not have to go to the gym. I feel as though I want to work out more, I am getting more confident, yet I am still trying to follow the program. I do not like cardio anyway and this makes my work outs in the gym total about 40 min. less time, but more work. I am a vegetarian and anyone have any suggestions for meal plans? Also, is there an easier way to print out the work outs? It would be nice if you could print out a week at a time in just one go at it, instead of one, then the next, then the other. Any suggestions on that? Thanks

Feb 27, 2012 2:07pm | report
Bleueyeddevl

Rep Power: 10

  • rep this user
Bleueyeddevl

Omg I've gone up a copule pounds, I have to keep reminding myself it's the bulking phase that I'll be burning it all off soon enough ( I hope)

If you look under the foods section of the trainer she lists tofu as an acceptable lean protein, you could just use that instead of fish/chicken whatever it is that you don't eat

Feb 27, 2012 10:41pm | report
rachelbalders

Rep Power: 10

  • rep this user
rachelbalders

I'm enjoying the workouts. Found 3 days rest too long, so I ran on the second and started week 2 a day early. Certainly was ready for the day off though: super sore after shoulders!
Though I dread cardio I'm really missing the mood benefits of good intense session...I have scaled right down but not stopped completely.

I can't follow the diet to a T: managed 4 days strict and have adjusted it a bit. Still following portion sizes, carb/protein/fat ratios and frequent meals. The frequent small meals seem to be helping a lot with mood swings throughout the day which is a bonus.

The main thing for me has been stepping out of the group fitness classes and onto the gym floor: daunting for a novice, but it's good to be brave!

Feb 27, 2012 8:45pm | report
aggieflux

Rep Power: 10

  • rep this user
aggieflux

lost 3 pounds until now :) cant wait to measure myself at the end of this week!

Mar 5, 2012 5:16am | report
Nicolle22G

Rep Power: 10

  • rep this user
Nicolle22G

im on day 9 of the work out and I am down 7 pounds! i can't believe that its happened this fast! all because of healthy eating and losing water weight and working out! i love Jamie's workout plans they take me about 30-45 mins a workout which is convenient and i'm super sore the next day! Thank you Jamie for inadvertently being there for me!

Mar 14, 2012 4:54am | report
mstypeace

Rep Power: 10

  • rep this user
mstypeace

im 3.5lbs down. Finished Day 8

Mar 19, 2012 7:32pm | report
JeannineB

Rep Power: 10

  • rep this user
JeannineB

Great!! Keep up the good work!!

Apr 3, 2012 8:08pm | report
Caliente29zn

Rep Power: 10

  • rep this user
Caliente29zn

was sick yesterday so Im only doing Day 9 today.

Mar 22, 2012 1:07am | report
Caliente29zn

Rep Power: 10

  • rep this user
Caliente29zn

SO nice reading how folks have lost weight-the scale is not saying anything different to me. however, i am definetely leaner on the gut. my stomach area just seems more controlled. so im happy about that...all the while building up core strenght. finished my Day 9 today. Gonna take it one day at a time

Mar 22, 2012 3:22am | report
MsPositiv

Rep Power: 10

  • rep this user
MsPositiv

What about cardio??

Mar 27, 2012 9:18am | report
lolagoth069

Rep Power: 10

  • rep this user
lolagoth069

You start introducing cardio to your workouts in Phase 2 (week 5).

Mar 28, 2012 11:33am | report
heidimaree

Rep Power: 323

  • rep this user
heidimaree

If I eat dinner at 6.30pm, is it then okay to have the egg whites at 9.30pm and go to bed at 10ish?

Apr 13, 2012 3:35am | report
strongjess

Rep Power: 10

  • rep this user
strongjess

Down 3 pounds so far!. Stomach is getting tighter, arms feel like Hulk. So far this program rocks.

The 3 day rest was long, but I'm trying to follow it to the T where I can. I'm still going to Zumba once a week. If you are going to do any cardio the first month I think you should just make sure to refuel right after (protein shake or something with fast energy and protein) so that your muscles have nutrients to recover.

Apr 27, 2012 5:37am | report
Showing 1 - 18 of 18 Comments

Featured Product

Information. Motivation. Supplementation.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com