Jamie Eason's LiveFit Trainer: Day 31

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

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:


Legs

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!

Recommended Articles


Bookmark and Share

Related Articles

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.

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

Out of 10

0 Ratings

77

Comments

Showing 1 - 25 of 77 Comments

(5 characters minimum)

      • notify me when users reply to my comment
RedPony417

Rep Power: 0

  • rep this user
RedPony417

Jamie, do you really do the Donkey Raises in the gym?!?? OMG everyone would stop working out. Weights would be dropped, treadmills would be stopped, etc. OMG I got a big laugh out of that move! I <3 your workouts anyway Jamie! :0)

Jan 28, 2012 9:16pm | report
 
sarahchoi86

Rep Power: 0

  • rep this user
sarahchoi86

HAHA. My thoughts exactly!! I can't imagine asking someone to be my "donkey" partner. omg, I think I'll stick to the boring old calf machines.

Feb 28, 2012 5:34pm | report
BJWhitts

Rep Power: 0

  • rep this user
BJWhitts

LOL!!!!! Is this for real? hahahaha.

Mar 15, 2012 5:10pm | report
edhead1998

Rep Power: 0

  • rep this user
edhead1998

How is the program going for you?

Mar 17, 2012 9:52pm | report
syncerepassion

Rep Power: 0

  • rep this user
syncerepassion

I'm going to do them if I my workout partner agrees, lol. I'll let everyone no how many stare we get.

Apr 10, 2012 6:46pm | report
jsgodwin

Rep Power: 0

  • rep this user
jsgodwin

SO??? How many stares did you get?? I found this to be absolutely HI-LARIOUS! :)

Jun 6, 2012 4:06pm | report
AlSingh83

Rep Power: 0

  • rep this user
AlSingh83

Being the only female in the weights room at the gym is already a challenge...Doing Donkey Raises or even Cable Crunches would be something I would be very much afraid to do only because of the way it looks...I don't need MORE stares PLZ.

Nov 27, 2012 12:26pm | report
beckyrenee

Rep Power: 0

  • rep this user
beckyrenee

Haha I was thinking the same

Nov 30, 2012 2:43pm | report
Celiawilson25

Rep Power: 0

  • rep this user
Celiawilson25

LOL :D

Feb 5, 2013 3:42pm | report
moonstoneme96

Rep Power: 0

  • rep this user
moonstoneme96

lol I completely agree! for a joke I asked my sister if she could do it, she and I just sat there and laughed. I can't imagine doing these in the gym!

Apr 29, 2014 9:57pm | report
Pumpkeen

Rep Power: 0

  • rep this user
Pumpkeen

No cardio today??

Feb 23, 2012 9:31am | report
 
Star2013

Rep Power: 0

  • rep this user
Star2013

I don't think I could do cardio with the leg work out too!

Dec 4, 2013 3:10pm | report
quiladora

Rep Power: 0

  • rep this user
quiladora

'3 sets of 20, last set to failure' - does that mean 4 sets total or the thrid set to failure?

Feb 26, 2012 10:40pm | report
 
sarajobuff

Rep Power: 0

  • rep this user
sarajobuff

I was wondering the same thing when I saw that. I'm just going to do more rather than less and call it 3 regular sets of 20 and 1 set of going to failure. I figure that's better than not doing enough.

Feb 29, 2012 5:35pm | report
sadriver

Rep Power: 0

  • rep this user
sadriver

If you print off the workout journal it will make more sense to you, there are spaces for the amount of reps. I had 3 sets of 20 today with the last set to failure for calf raises - I believe it was only 3 sets total (2 sets of 20 and one set to failure)

Mar 14, 2012 7:57pm | report
mark1922

Rep Power: 0

  • rep this user
mark1922

I did 2 sets of 20 then the last one I went till i screamed lol. So my perspective is till failure on 3 sets only.

Mar 28, 2012 9:11pm | report
staceyvau

Rep Power: 0

  • rep this user
staceyvau

does anyone ever answer any questions around here? Just wondering cause I've put out soo many questions and no response back from anywhere I've asked including here a few times? Is the site old and everyone is gone???

Feb 29, 2012 4:39am | report
 
Romy00

Rep Power: 0

  • rep this user
Romy00

I'm wondering the same, perhaps there aren't many doing this program right now. Or do we have to befriend people?

Feb 29, 2012 9:02pm | report
sadriver

Rep Power: 0

  • rep this user
sadriver

I think we are late in getting into this program since it came out last summer ;)

Mar 14, 2012 7:55pm | report
cecyfajardo

Rep Power: 0

  • rep this user
cecyfajardo

@Romy00 and sadriver I always reply to questions but I must be doing it wrong because I never here back from anyone :) This site is great and the workout it awesome. I am on day 3 of Phase 2 and although I have missed a few workouts, I just keep going and take it from where I left off. Recipes are amazing and help keep me on track.

Mar 21, 2012 10:13pm | report
mark1922

Rep Power: 0

  • rep this user
mark1922

I constantly view the comments for the week I'm in. Anything I can help with?

Mar 28, 2012 9:12pm | report
mwiens13

Rep Power: 0

  • rep this user
mwiens13

Day 31!! Wow a whole month and I feel great!

Mar 7, 2012 1:06pm | report
 
sadriver

Rep Power: 0

  • rep this user
sadriver

am loving that we are doing cardio. I have steadily gained a pound a week on this program so far and just started Phase two on Monday. I have notice a big change in my flabby pancake butt... it is getting hard and also has raised. It has been a little bit discouraging because my clothes are not fitting and/or are fitting weird. So I just think to myself, it's alright, get through the phases and don't give up. My arms have muscles now, my legs and my buttocks. Just waiting for the wiggle to go away in my midsection :)

Mar 14, 2012 7:53pm | report
 
Amandagurl

Rep Power: 0

  • rep this user
Amandagurl

The workouts in phase 2 are AWESOME! I feel great having cardio back. I did this workout yesterday and I am so sore! Such a good feeling :-) Can't wait to get back to the gym today to do arms/abs and cardio. Getting beach ready ;-)

Mar 16, 2012 9:14am | report
 
bestbody2014

Rep Power: 0

  • rep this user
bestbody2014

Does anyone have an alternative to the donkey calf raises?????

Mar 20, 2012 1:33pm | report
 
Showing 1 - 25 of 77 Comments

Featured Product