Jamie Eason's LiveFit Trainer: Day 31

Has cardio left your quads wanting more? Today's your chance to let them move some weight!

After today, you're halfway through this week's workout split. Power over the hill with a pair of strong legs.

The Workout:

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

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

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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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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m0ckingjay

Yesterday's and the day before's workout killed my arms. First time trying pull ups, so I think that might have done it the most, but in general my arms are aching and I love it! I can't wait to perfect pull ups... I'm determined to be able to do them! :D

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Feb 10, 2013 3:23am

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• Body Stats
• ht: 5'8"
• wt: 131 lbs
• bf: 20.0%

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celestekhanna

Its day 31 I feel great but cant see any difference yet and hope this isnt going to demotivate me. When should I be seeing significant changes?

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Mar 20, 2013 12:31am

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• Body Stats
• ht: 5'4"
• wt: 127.6 lbs
• bf: 23.9%

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