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Jamie Eason's Livefit Trainer — Phase 2, Day 30

Jamie Eason's LiveFit Trainer: Day 30

Yesterday we worked on building a bombshell back. Today, we're sculpting a fabulous front.

Yesterday we worked on building a bombshell back. Today, we're sculpting a fabulous front.

For those exercises grouped as a "superset," do each in succession and THEN rest at the end of the grouping. Having done so, go back and repeat the same sequence. Continue in this fashion until all the sets of those exercises are done.

Transformation is the name of the game, and we're playing to win. Rack up your score with chest and abs training - plus extra points for cardio - and there's no way we can lose!

The Workout:


Chest/Abs

Superset:

End of superset; resume normal sets

Phase 2 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 2


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 2


Breakfast

Mid-morning

Dinner:

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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SPassion2012

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SPassion2012

loved this workout! love this trainer! x

Feb 6, 2012 12:20pm | report
 
Jamandaj

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Jamandaj

So far I'm enjoying following Jamie. I've lost 5 pounds in 4 weeks. I don't see a lot of really overweight people on here, so I hope this is meant for weight loss too, not just for people who are already fit. My question today besides that is, when you say elliptical, do you mean specifically to use the elliptical machine, or just any of those cardio machines that include running or climbing? By the way...I'm not yet to where I would be running anyways, just walking. Thanks:)

Feb 13, 2012 3:11pm | report
 
mglosser2213

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mglosser2213

She means any machine. Also walking is great try adding incline that will be awesome. I would do 15 min of an incline at 3 to 4 than the last 15 put the incline at 9 or 10 and do 30 sec on 30 sec off or what ever you feel. Just to the sides. This really burns fat!!! I actually so an hour cardio. After running for thirty I do the sit back bike for thirty. Hope this helps. I have lost 60 consistancy is the key. I started at 224 lbs.and I am 5'3

Jun 12, 2012 7:22am | report
twenty6point2

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twenty6point2

Amanda, you can start by jogging for 1 min then slow down and walk for 2 then start back up and modify as needed. pretty soon you will be running in no time. Good luck!

Nov 25, 2012 12:02am | report
staceyvau

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staceyvau

I have a question when it says ellitical and running and stepups and stair do we break it up to 10mins on each or do we do 30 mins of our chioce ???

Feb 26, 2012 5:46pm | report
 
Gorgeous7

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Gorgeous7

Thirty minutes of your choice!!

Feb 27, 2012 7:45am | report
sadriver

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sadriver

You can break it up if you get bored easily... I did 15 intense on the eliptical and 15 HIIT on the treadmill. It makes it go by quicker.

Mar 14, 2012 8:05pm | report
SarahRishelle

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SarahRishelle

So excited to start cardio. I will definitely be on the elliptical, but if I just finished my weights and I see that line for zumba class, IM IN!

Jun 16, 2013 8:07pm | report
quiladora

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quiladora

what does 1 set of negatives mean?

Feb 26, 2012 10:39pm | report
 
tjneary

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tjneary

Negatives are normally done with a partner. Basically, the partner will assist in raising the weight and the lifter will work on lowering the weight without help. Lowering a weight is easier than raising the weight, so this is a technique to work more muscle fibers in the muscle area for a more complete workout.

In this case, a partner will help raiser the barbell off of the rack and will help raise the bar to the arms extended (top) position. Then the lifter will slowly lower the weight (under control) to the lifters chest (when the upper arms are parallel with the floor). Once at the bottom position, the partner will then help raise the bar to the top position for a completion of one rep.

Feb 27, 2012 11:48pm | report
pal0ma

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pal0ma

Is there anything we can do alone instead, I don't have a partner and the time I go to the gym I am sometimes the only one in the weight room

Apr 9, 2012 8:04pm | report
smileandflex

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smileandflex

after you last working set...drop the weight down a bit. If it's a puill exercise, concentrate on slowly returning the weight back to the starting position as much as you can If its a push exercise, focus on slowly lowering the weight as much as you can

Aug 11, 2012 3:40am | report
Zqueeshy

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Zqueeshy

I found this very helpful article within BB.com... http://www.bodybuilding.com/fun/betteru19.htm

Jan 29, 2013 8:02am | report
sarajobuff

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sarajobuff

Does anyone have any tips for the side-to-side pushups that seem impossible to me?! Wowzer.

Feb 28, 2012 11:54pm | report
 
vivi1988robles

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vivi1988robles

No idea...Im still doing pushups on my knees! :( Am I the only one?

Mar 1, 2012 3:58pm | report
mcharlto88

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mcharlto88

I would suggest doing as many as you can per side, even if it's not a full set. Over time you'll become stronger and should be able to get a full set, and eventually up to 3 full sets! Push yourself, you're stronger than you think! :)

Mar 9, 2012 12:26pm | report
sadriver

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sadriver

You could do them on your knees or up against a wall until you get stronger. Vivi - you are not the only one. I am doing some of them on my knees also to ensure proper form and because I am weak ;)

Mar 14, 2012 8:07pm | report
sutterbay

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sutterbay

Lord, I'll let you know tomorrow sarajo! It will be my first day at it tomorrow and I just got off my knees last week for pushups. Something tells me I'm going to have to go back to a certain percentage on my knees. LOL

Mar 18, 2012 9:02pm | report
notyomama

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notyomama

I have found doing these while holding dumbells on the ground sort of as handles help. Choose ones that are not completely round so they don't roll around while you're doing your push ups. The smaller plastic coated "girlie" dumbells are the ones I use. I do as many as I can on my toes, then switch to my knees. I can't go down as far doing these as I can doing regular push ups, but that's okay! Anything is better than nothing and you'll get stronger and do them better as you keep trying!

Jul 1, 2012 10:08am | report
2014dawn

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2014dawn

Form is always the most important! Never sacrifice your form in exchange for more weight, or in this case, doing the traditional plank/toes approach. I like to be able to do the full amount of reps, but you can do what mcharlto88 recommended and do as many as possible. It just depends on what you prefer. If you like completing the reps like I do, use a smith machine and do your push-ups on the bar at whatever height you need to complete them!! Right now, I have to have the bar about 5 notches up from the bottom. I prefer this method to doing anything on my knees because I don't know about you, but that really hurts after a while! Good luck!

May 7, 2014 9:22am | report
gettingorganize

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gettingorganize

Help! I am totally enjoying this program, following diet, workouts and supplements. Definitly gaining muscle but bulking up. Clothes are much tighter and its so discouraging:( anyone else having this problem?

Mar 15, 2012 2:03pm | report
 
BJWhitts

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BJWhitts

I was using a pair of jeans to measure my success, but there was no change at all. I decided to get weighed (which I initially wasn't going to do) and found I had lost 10 pounds in Phase 1, so apparently SOMEthing is happening! Hang in there. Doesn't it feel great to feel strong? :o)

Mar 20, 2012 5:49pm | report
mglosser2213

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mglosser2213

I so an hour of cardio. Sometimes more. No muscle loss down 60 lbs. Everyone is different. I always stay in the fat burn zone.

Jun 12, 2012 7:28am | report
Bonkyz

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Bonkyz

I'm struggling to eat 5-6 meals per day always seem to be eat around 3 occasionally 4, but 2 meals always seem to be snacks. I'm very busy in the morning so usually just have a protein shake for breakfast and if I'm late home from work I just have a protein shake again. How can I get myself into a better eating pattern? Although I have lost 10 pounds my tummy is very bloated, is there anyhting that can help with the bloating?

Mar 28, 2012 5:35am | report
 
AHighfill

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AHighfill

I've heard that a good way to help with bloating is to take a "shot" of ACV (Apple Cider Vinegar) everyday. Alot of people have said that 'Braggs' brand is a good one, since it is all natural. You can probably find it online or in stores like Whole Foods or something. I hope that helps!

Jun 9, 2012 2:39pm | report
Showing 1 - 25 of 68 Comments

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