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Jamie Eason's LiveFit Trainer: Day 33
SHAREShoulders say strong, proud and sexy. Let's train ours to speak loudly.
Only one more workout this week! Press your way to well-deserved rest.
The Workout
Shoulders/Cardio
Smith Machine Military Press
1 warm-up set, 3 sets of 10 reps
Superset:
Upright Dumbbell Rows
3 sets of 10 reps
Standing Dumbbell Military Press (shown seated)
3 sets of 10 reps
End of superset; resume normal sets
Incline Bench Front Dumbbell Delt Raises (go light)
3 sets of 10 reps
Rear Delt Cable Flyes
3 sets of 10 reps
Lateral Raise
3 sets of 10 reps
Rear Delt Raise
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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33 Comments
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nncout
For the first exercise, it says "warm up set and then 3 sets of 10" for the military press but the boxes on the form are grayed out for set 2 and 3. So I'm confused....
- Body Stats
- ht: 5'3"
- wt: 148 lbs
- bf: 32.0%
RealGood
1st set is to warm up, then the 2nd and 3rd is for you to do it intensely.
- Body Stats
- ht: 5'4"
- wt: 180 lbs
- bf: 30.0%
Lyndseyskidmore
Can someone please tell me how to do a drop set?? Do I just reduce the weight progressively for the 10 reps or should it be to failure?
- Body Stats
- ht: 5'4"
- wt: 140 lbs
- Body Stats
- ht: 5'4"
- wt: 180 lbs
- bf: 30.0%
staceyvau
how do u do a drop set when it says last set is a drop set? toally confused. use heavy weight for frist set and then reduce weight again or 2 and 3 ? 3rd set will be really light?
- Body Stats
- ht: 5'5"
- wt: 125 lbs
- bf: 19.0%
vivi1988robles
I think you drop the weight on the 3rd set and lift to failure. I'm not sure either...I may be wrong.
- Body Stats
- ht: 5'5"
- wt: 151 lbs
- bf: 25.0%
RealGood
This is what it means:
You do the first 2 sets with let's say 15 pounds. ON the 3rd ( and last set) you DROP to lesser weight, in this case 10 pounds and you finish off with the last set of repetitions.
- Body Stats
- ht: 5'4"
- wt: 180 lbs
- bf: 30.0%
MissKK
A drop set is when you continuously push to failure, with lesser and lesser weights.
Say, on an exercise you start on 13kg dumbbells to failure, then reduce to 10kg to failure, drop to 8 to fail, etc etc etc. You do this until you are at the lowest possible weight and can not do any more.
- Body Stats
- ht: 4'11"
- wt: 116.6 lbs
- bf: 15.0%
- Body Stats
- ht: 5'8"
- wt: 140.2 lbs
quiladora
does she mean 3 sets of 10 rep, then a 4th set is drop-set to failure, or just 3rd set is drop-set of 10 reps?
- Body Stats
- ht: 5'8"
- wt: 140.2 lbs
RealGood
On the 3rd set you drop down the weight amount you are lifting. Example: I do 2 sets of 10 pounds and on the last set which is the 3rd I drop down to 5 pounds and I do the last set of reps with that amount.
- Body Stats
- ht: 5'4"
- wt: 180 lbs
- bf: 30.0%
RealGood
Give it time. Check your measurements and your fat lost more than your weight lost. Remember, what we are doing makes our body look shaped and is for lousing fat.
- Body Stats
- ht: 5'4"
- wt: 180 lbs
- bf: 30.0%
Perneil36
I've been on this program for 5 weeks and I love it but I have yet to follow a day of the diet portion hence no loss. I really need to get on the eating clean bandwagon, I need encouragement!
- Body Stats
- ht: 5'3"
- wt: 170 lbs
- bf: 35.0%
melmurphy
I'm not following it perfectly either but I am eating every 3 hours and trying to stick to vegetables, whole grains, and lean protein. I've learned the hard way that if you don't modify your diet all of the hard work you're putting in at the gym will be a waste of time.
I haven't lost or gained weight but my clothes are fitting differently and I'm definitely slimmer so I woulnd't go by the scale alone. People around me say I look like I've lost weight so I think it's working!
So what's worked for me is sticking to lots of lean protein, whole grains, vegetables. Check out Jamie's optional meals section, I found that helpful. Plan ahead before going out to eat, look up nurtrition facts and pick out a meal before going, and stay away from high fat/high sugary foods!
Don't let all of this time at the gym go to waste!
- Body Stats
- ht: 5'7"
- wt: 140 lbs
- bf: 30.0%
EBSfitnow2012
Your efforts will produce results quicker if you can really try to work on your diet. Just work on it a little at a time. Try cutting out sugar and replace it with another sweetener on our list. Just keep integrating the food changes little by little if it's really challenging for you. Plan recipies that you can realistically see yourself eating everyday or fairly often. It takes a lot of planning, you can do it! If I can, you definitely can!
- Body Stats
- ht: 5'3"
- wt: 125.4 lbs
- bf: 22.2%
EBSfitnow2012
For example, my husband has been lifting for just about 5 years. He has always been fit and in shape, however he started eating what I'm eating since i started Jamie's program(hence why our groceries are getting so expensive) and I can't believe how just in the last 5 weeks his physique looks so much more defined and he looks bigger because he's eating more protein now and has a structured plan than he did the last 5 years! All it took was changing his diet to produce drastic results. That's why I keep going because I see it working on him. Trust me changing eating habits is a huge challenge just try your best everyday and keep moving forward.
- Body Stats
- ht: 5'3"
- wt: 125.4 lbs
- bf: 22.2%
martiac225
Def click on the link below for drop sets, b/c you do not want to drop your weight right away in the 3rd set. You continue lifting until failure, and THEN drop weight and continue.
Also, maybe this is just my opinion, but why would you follow the workouts only and not the meal plan? Doesn't make sense to me. I have been working my butt off and following the eating plan. Results - lost 11 inches and 4 lbs in the first phase. This plan works, but you have to have dedication or you are cheating yourself.
Enjoy your workout! Today was killer with DOMS from legs yesterday :)
- Body Stats
- ht: 5'5"
- wt: 122.8 lbs
- bf: 19.5%
jstewart1
FOR THOSE WHO WANT TO KNOW WHAT DROPSET IS:
http://www.bodybuilding.com/fun/dropsets.htm
that is a link from bodybuilding.com themselves so there is no confusion! :)
good luck!
- Body Stats
- ht: 5'0"
- wt: 98 lbs
- bf: 10.0%
ebedel
I've been doing this program exactly as it is, start seeing results in my arms, shoulders not my belly, I have 2 kids (13 and 2) and I am 40. Does this have anything to do with the fact that I can't get my belly nice and flat??
- Body Stats
- ht: 5'2"
- wt: 123 lbs
- bf: 25.0%
- Body Stats
- ht: 5'2"
- wt: 195 lbs
- bf: 39.7%
- Body Stats
- ht: 5'0"
- wt: 160 lbs
- bf: 35.0%
KLMett
These workouts are kicking my butt. I'm sleeping more because my body is exhausted but I'm loving it. My weight keeps going down then up...no permanent weight loss yet but according to my husband I am definitely getting smaller. And my clothes tell me I'm getting smaller. I can't wait for my rest day!
- Body Stats
- ht: 5'8"
- wt: 168 lbs
- bf: 30.0%
VikkiJ
me neither, my legs are so sore still and have another legs tomoz, no more cardio for 2 days woop! biggin up the rest n recouperation after tomoz!!!
- Body Stats
- ht: 5'6"
- wt: 164 lbs
- bf: 32.1%
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