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Jamie Eason's LiveFit Trainer: Day 34
SHARERelax… tomorrow.
Today, I'm asking you to dig deep with me and find the strength for one more all-out legs workout. I know we're tired, but we'll both feel amazing once we're out of the gym today.
Almost time to get off our feet and rest our legs. Almost. Let's earn it.
The Workout
Legs
Superset:
Seated Leg Curl
3 sets of 10 reps
Leg Extensions
3 sets of 10 reps
Superset:
Barbell Lunge (long stride)
3 sets of 20 reps
Abductor Machine
3 sets of 20 reps
Superset:
Lying Leg Curls
3 sets of 15 reps
Adductor Machine
3 sets of 15 reps
End of superset; resume normal sets
Stiff-Legged Deadlift
3 sets of 10 reps
Single Leg Barbell Squat
3 sets of 10 reps
Leg Press (wide stance)
1 giant drop-set to failure
Seated Calf Raise
3 sets of 20 reps
Standing Calf Raises
3 sets of 20 reps
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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32 Comments
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danika1982
could it be your diet? you might be retaining h20. or having bathroom issues? ive been having tummy issues and it make me fluctuate anywhere from 2 - 5 lbs.
- Body Stats
- ht: 5'6"
- wt: 145 lbs
- bf: 24.0%
BJWhitts
Permalink
I've actually lost weight on the scale, but not in my clothes! The jeans I'm trying to get into are tighter! I don't get it either...hoping the cardio will help!
mark1922
Don't give up! Keep pushing forward. With type of diet there should be enough fiber, but if not consider adding either flax seed (ground) into your shakes or adding a fiber pill. On the other hand remember 1 lb of fat is the same as 1 lb of muscle. So don't judge the scale by its relative number. Look at the outward changes as well as the inward changes. How do you feel? This is only phase 2. Keep pushing, and If your body screams, tell it to shut up!
- Body Stats
- ht: 5'10"
- wt: 189 lbs
- bf: 9.5%
candygirl47
hey, yeah I lost weight the first few weeks now i've put on 2kg, but i fit into clothes I haven't been able to for a while. my Boyfriend keeps telling me I look amazing and he can see the difference, so i'm gonna keep going. hope this helps xx
- Body Stats
- ht: 5'7"
- wt: 147.71 lbs
- bf: 22.9%
- Body Stats
- ht: 5'10"
- wt: 189 lbs
- bf: 9.5%
Christabean
It totally kicked mine too!! I'm not sure if I did the drop set right though. I wish there was more explanation on here and the videos matched this specific workout. Lucky I have a personal trainer working with me!
As for you folks gaining weight it might be muscle. That's a good thing! My trainer was able to calculate how much fat pounds I burned an how much lean muscle I gained. He also encourages me to take photos so I can see the physical change. Front back and side. My skinny jeans are tighter in the calves, looser in the thigh and waist and my jackets can barely fit over my biceps now. Your body is changing and that is good!
- Body Stats
- ht: 5'4"
- wt: 139.4 lbs
- bf: 26.5%
charleyc1
Absolutely kicked my butt! One of the hardest leg workouts I've ever done.
- Body Stats
- ht: 5'6"
- wt: 200 lbs
sybil60
Hi, I am in face 2 day 5, I'm worried because in face 1 and now I am eating 1200 a 1300 calories, I can't eat more, I am 51 and my habits was eat only 3 times a day, so my question: when we have to count calories is suppose to eat less or more than in face 1? now my weight is 4 down one day and the next 2up.
- Body Stats
- ht: 5'2"
- wt: 140 lbs
- bf: 25.0%
lacci33
Im almost half way through and although i dont expect my arms to be huge i want them to be bigger and they wont seem to grow. My strength is awesome i just dont understand why they're not getting bigger. Just cut and I go up 5-10 lbs every wk or wk and a half. Also im getting stretch marks on the top of my biceps and my upper forearm..wondering if this has happened to anyone else.
- Body Stats
- ht: 5'0"
- wt: 94 lbs
- bf: 13.0%
ChefJen
OMG, this is my favorite workout yet! I was so nervous for it, didn't believe I could push through those superset lunges, but I did the whole workout, gave it everything and felt amazing at the end! Love the muscles I can feel, can't wait for the last half of the program to shed the fat so I can see them too, Thanks Jamie, this program rocks! (oh, and Sunday morning 'treat' breakfast was your cinnamon protien bars- who needs sugary cinnamon rolls when you could have these?!?)
- Body Stats
- ht: 5'5"
- wt: 165 lbs
- bf: 35.0%
milissabauer
I do not understand the "giant drop set to failure" for the leg press. Could someone explain this to me? I am having awesome results and can't wait to get to the gym everyday!!
- Body Stats
- ht: 5'2"
- wt: 146 lbs
snookms01
The 1 giant drop-set to failure means: you start out pressing the highest weight you can until you reach muscle failure, lower the weight and go again until you've reached muscle failure, lower the weight one more time and push again until you've reached muscle failure. Basically, You progressively lower the weight with each set and go to muscle failure with each one
- Body Stats
- ht: 5'2"
- wt: 107 lbs
- bf: 10.0%
Agnieszka1981
Wonder if someone can help... My gym doesn't have Lying Leg Curl Machine. What can i do insead? I can do seated leg curl but it is already included in the plan.... :( Please help.
- Body Stats
- ht: 5'4"
- wt: 121.88 lbs
- bf: 21.1%
snookms01
You can do the same thing with dumb bells... It's a little challenging but you can do it. Lie down on a flat bench belly first with a dumb bell upright in between your feet. Slowly bend your knees up towards your back firmly gripping the weight with your feet. Gripping it is hard to do and it feels awkward at first but it's one way to do it. Hope this helps.
- Body Stats
- ht: 5'2"
- wt: 107 lbs
- bf: 10.0%
rachelg0310
If there is a seated leg curl, this will work your hamstrings like the lying leg curl. I am sure this would be a good substitute :)
- Body Stats
- ht: 5'4"
- wt: 121 lbs
- bf: 15.0%
clc072
Just finished week 1 of phase 2, wat a challenging week but must admit felt good pushing myself. My weight very similar to day 1 but definitely lost inches
- Body Stats
- ht: 5'6"
- wt: 146.96 lbs
- bf: 23.4%
bellaflo
My tiny gym doesn't have the abductor or adductor machines, is there any other exercises I can do??
- Body Stats
- ht: 5'2"
- wt: 162 lbs
- bf: 25.0%
crzykity
Not sure if anyone ever answered this for you and it's a few months late, but you can lay on your side on the floor and first hold a dumbbell against your inner thigh of the leg on the ground and lift it while keeping it straight. Then place the dumbbell on the outer thigh of the top leg to lift as well.
- Body Stats
- ht: 5'8"
- wt: 144 lbs
- bf: 17.0%
EastCoastWoman
I'm getting a little frustrated that I haven't dropped not 1 pound. I know there are days that I'm not eating quite enough, but I'm following the diet quite closely. I can feel my muscles getting harder but my clothes all still fit the same. Am I alone? At least I'm not gaining I suppose.
- Body Stats
- ht: 5'2"
- wt: 128 lbs
- bf: 25.0%
kamitche36
Permalink
I have not dropped a single pound either. Like you, I can tell I'm building muscle, and I'm happy I'm not gaining either. I did notice that my appetite has increased since starting the cardio. Did you notice that too?
corrie60137
I'm just as frustrated. I haven't lost a pound. Actually, I have gained several. Not sure what I'm doing wrong. I've followed the diet & exercise program almost religiously. Still hoping that it will "kick-in" soon
- Body Stats
- ht: 5'7"
- wt: 163 lbs
- bf: 25.0%
Miss89Mary
Permalink
Stay away from the scale for now! it'll discourage you! It's normal to pick up weight during muscle building weeks...
Weigh yourself when you're done with phase 3!
kreim3
So I'm freaking out , I was going well but this week I seem to be putting on more weight. So I'm wondering if I've missed somewhere about our diet. How many calories etc i should be taking. How many grams of protein and carbs and what not ??!! I've just been doing the normal meal plan as it says on every page without changing amounts or anything ? Needing help ! Also are veggies still unlimited or are then supposed to be portioned now too ? Super confused .
- Body Stats
- ht: 5'4"
- wt: 121.44 lbs
Miss89Mary
Permalink
It is normal to gain weight during muscle building weeks... I have been told to stay away from the scale, coz it can be your worst enemy... So my advice to you would be the same... just concentrate on your goal and forget the scale even exists, it will only discourage you.. weigh yourself again when you're done with phase 3.. that's what i'm going to do!
As for calories, we only start counting calories week 8 if i'm not mistaken...
If you watch the video on phase 2, Jamie suggests that we replace grain carbs rather with broccoli and not eat carbs late... rather eat it earlier in the day...
As for veggies, i've always just eaten smaller portions.. I eat my protein and starch first, then my veggies, whatever i can still fit in.. I think when we start counting calories, that's when we'll actually have to be more aware of the number of veggies we eat...
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