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Jamie Eason's LiveFit Trainer: Day 30
SHAREYesterday 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
Wide-Grip Barbell Bench Press
5 sets of 8 reps
Pushups (Close and Wide Hand Positions)
3 sets of 15 reps
Cable Crossover
3 sets of 10 reps
Smith Machine Incline Bench Press
3 sets of 10 reps
Side-to-Side Pushups
3 sets of 10 reps
Superset:
Toe Touchers
3 sets of 20 reps
Crunches
3 sets of 20 reps
(legs straight in the air)
End of superset; resume normal sets
Knee/Hip Raise On Parallel Bars
3 sets of 10 reps
Cable Crunch
3 sets of 10 reps
Elliptical Trainer
30 min medium intensity
(running, elliptical, step-mill)
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
-
egg whites
5
-
vegetables
Unlimited
-
starch
1 serving
Mid-morning
-
turkey or chicken muffins
2
-
vegetables
Unlimited
Lunch:
Mid-afternoon:
-
lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy)
6 oz (8 oz for fish)
-
starch
1 serving
-
salad and vegetables
Unlimited
Dinner:
-
turkey or chicken muffins
2
-
vegetables
Unlimited
Evening:
-
egg whites
5-6
-
vegetables
Unlimited
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!
Jamie Eason's LiveFit Phase 2 Female Diet. PDF (136 KB) Male Diet for Phase 2
Breakfast
-
egg whites
8
-
veggies
1 serving
-
starch
1 serving
Mid-morning
-
turkey or chicken muffins
4
-
vegetables
Unlimited
Lunch:
-
lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy)
8 oz (10 oz for fish)
-
starch
1 serving
-
salad and vegetables
Unlimited
Mid-afternoon:
Dinner:
-
turkey or chicken muffins
4
-
vegetables
Unlimited
Evening:
-
egg whites
6-8
-
vegetables
Unlimited
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!
Jamie Eason's LiveFit Phase 2 Male Diet. PDF (135 KB) 
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