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Jamie Eason's Livefit Trainer — Phase 2, Day 36

Jamie Eason's LiveFit Trainer: Day 36

Time to hit those pull muscles again with this science-based back workout.
by Jamie Eason Sep 20, 2011


You're entering Week 6, and nearing the halfway point of the program. Congrats!

Time to hit those "pull" muscles again with this science-based back workout. I've also thrown some cardio into the mix to amp up the fat burning.

So let's get started, shall we? If you've come this far, you're going to make it all the way for sure!

The Workout:


Back/Cardio

Superset:

End of superset; resume normal sets

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!





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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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mwiens13

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mwiens13

Week 6!!! Excited :)
I have been getting fantastic results!!

Mar 11, 2012 5:35pm | report
mark1922

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mark1922

Keep it strong!

Apr 2, 2012 1:18pm | report
mark1922

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mark1922

Starting week 6, Pushing forward.

Apr 2, 2012 12:53pm | report
brandileigh

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brandileigh

I am enjoying this program very much, feel very satisfied after every work out... I do eat when and how much I feel my body needs... how ever I am having a horrible time cutting out chocolate... The more I say I shouldnt eat it... the more I want it... go figure, right? any idea's on how to crub this kick??? I know I would have so much better results if I could get rid of it.....

Apr 8, 2012 3:13pm | report
src112770

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src112770

Make the Chocolate Protein bars. Use Chocolate Whey instead of the Vanilla. Also, I use Blueberry or Strawberry for the baby food, helps enhance the Chocolate flavor. Making those will defiinitley kick the your craving. :-)

Apr 9, 2012 2:57am | report
RipTide29

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RipTide29

Designated your chocolate to one day a week, if you're eating clean 5-6 days then reward yourself once a week! No matter what I do I can't kick chocolate either but I buy sugar free chocolate pudding, cocoa covered almonds and cocoa rice cakes. They all help tremendously and I don't feel guilty about them. =]. Hope this helps.

May 18, 2012 10:58am | report
sherikab

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sherikab

Week six I'm ready bring it on

Apr 23, 2012 10:20am | report
TiffanyC

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TiffanyC

ready for todays workout! BRING IT...

Jun 12, 2012 8:46am | report
TiffanyC

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TiffanyC

Today is my day! two hours left here at work then the gym is mine!

Jun 12, 2012 1:07pm | report
DeltaD

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DeltaD

I initially lost 8 pounds when I started this program. Now I am back UP 5 pounds. My clothes are looser and I definately see muscle gains. Where did this 5 pound rebound come from?

Jul 8, 2012 8:09pm | report
Zingara

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Zingara

My weight loss hasn't been as much as I was hoping for but I've lost inches.

Jul 31, 2012 10:58am | report
kaylajeanette

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kaylajeanette

Im finding it frustrating that I work out so hard and six times a week and I am not seeing results. And I am eating good as well. Whats going on?

Jul 9, 2012 9:35pm | report
DeltaD

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DeltaD

Are you just not losing weight but seeing muscle and definition? I notice a difference in my body shape but my weight isn't really moving.

Jul 15, 2012 9:24am | report
pavlinaCZ

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pavlinaCZ

I also did not lose any weight, I actually gained two pounds since I started. I am noticing change especially in my arms. My legs got definitely bigger, my pants are tighter in that area, but they are looser around my waist. Something is changing for sure.

Sep 16, 2012 5:43am | report
crystalcat55

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crystalcat55

Week 6!!! So happy to see you. ;-) .. I'm waiting until the 1st of Aug to update my stats, but with the reflection of the mirror I had to take a peek. So I'll go ahead and say in 36 days I've lost almost 2 inches to my waist! Glad to be bringing cardio back into the game plan though. My arms are getting beast (and I'm ready to sculpt them down) Soo, seriously, why haven't I been weight training before now? Listen up ladies... don't waist 28 years of your life, like I did, start LIFTING!!! Thanks Jamie! 'We' are changing my life <3

Jul 19, 2012 9:24am | report
Zingara

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Zingara


Progress Report since July 4th:
lost 1 pound
Chest= lost 2 inches
Hips= lost 1 inches
waist= lost 3.5 inches
Thighs= lost 1 inch
Shoulders= lost .5 inches

Jul 31, 2012 10:59am | report
ccamp0930

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ccamp0930

Starting week 6 tomorrow. So far feeling better overall with much more energy. But no weight loss since the beginning. In fact, I have gained a pound. Feeling very disappointed right now. But I won't give up because I know that I am healthier now than I was 6 weeks ago. I plan to track my food this week and really ramp up the exercise.

Aug 12, 2012 8:28am | report
Fitcamp1

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Fitcamp1

Im trusting this program, still waiting to see some major results. Week 6, day one!

Sep 17, 2012 8:05pm | report
fritzfab

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fritzfab

Bring on Week 6!!! Having sooo much fun and LOVING the program!!! The website is Brilliant to answer any and all questions!

Oct 21, 2012 5:28am | report
mj1987

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mj1987

I am slightly confused. In Phase 2 we are reducing our carbs and switching our mid-afternoon and dinner meals. However it still says that we can have our protein bars or muffins at supper time. Is the amount of carbs in these acceptable to have at this time? And a straight serving of starch would be too much?

Oct 29, 2012 7:22am | report
Teegs06

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Teegs06

Hi All. Im starting week 6 tomorrow on Livefit Program I am following the eating plan and training program exactly with no slip ups. Im confused the scales aren't budging and my clothes are still tight. I have lost 1cm around my waist and that is all what am I doing wrong. I thought I would be losing weight not mainting. Have I not given it enough time yet? I need advice Im feeling really down as I have been working hard and eating clean. I would really appreciate some straight forward feedback. Kind Regards Teegs06

Nov 17, 2012 10:12pm | report
kmiller2007

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kmiller2007

i have no advice but keep pushing!

Dec 3, 2012 11:14am | report
FotoFit1

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FotoFit1

Be Patient...as her program progresses...like the 8-12 week you start doing a lot of high reps and supersets, thus you are not really building muscle anymore you are maintaining what you have but get the last or layer of fat off, .there is a method to Jaime's madness...oh and what I chose to do is walk on an incline 15% at 3.7 for half hour a day alternating between Jaime's cardio and the incline...ps..don't get on the scale until the end!

May 12, 2013 3:47pm | report
kmiller2007

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kmiller2007

WOOO halfway there!!!! ive lost nothing but i feel stronger than i have before so thats good!

Dec 3, 2012 11:18am | report
Wickett316

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Wickett316

week 6 here we go :)

Jan 8, 2013 3:32pm | report
Showing 1 - 25 of 31 Comments

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