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Jamie Eason's LiveFit Trainer: Day 39
SHAREToned arms, tight abs, and fat loss: Who doesn't want all three? Make your body a cellulite-free zone with today's workout.
Don't be alarmed by exercise names like "skull-crushers." It's just an old-school ways of saying triceps extension, not to mention a great way to avoid chicken arms.
So let's hit it hard today en route to major results!
The Workout:
Arms/Abs/Cardio
Barbell Curl
3 sets of 10 reps
Superset:
Overhead Cable Curl
3 sets of 10 reps
Cable Hammer Curls - Rope Attachment
3 sets of 10 reps
End of superset; resume normal sets
Alternate Hammer Curl
3 sets of 10 reps
Bench or Parallel Bar Dips
3 sets of 15 reps
Skullcrushers
3 sets of 10 reps
Seated Triceps Press
3 sets of 10 reps
Triceps Pushdown - Rope Attachment
3 sets of 10 reps
Air Bike
3 sets of 25 reps
Jackknife Sit-Up
3 sets of 10 reps
Hanging Leg Raise (or roman chair)
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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7 Comments
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- Follow This Discussion by:
- Body Stats
- ht: 5'4"
- wt: 140 lbs
- bf: 29.6%
Icster
Day 39. My motivation grows with the improvements I can see on my body. The more I exercise, the more I perform at work and at home. I always though that its going to be the opposite. Can not wait to hit the gym.
- Body Stats
- ht: 5'9"
- wt: 171.6 lbs
- bf: 15.5%
KLMett
My legs are always shot after leg day. Last week I couldn't do cardio the day after leg day. Lets hope I can do it today. Still loving the workout.
- Body Stats
- ht: 5'8"
- wt: 168 lbs
- bf: 30.0%
nikkiluv506
Day 39 and I'm definitely seeing results...not only physically but also in my energy level as well. Even the way I look at food is completely different now....amazing!!
- Body Stats
- ht: 5'5"
- wt: 156 lbs
- bf: 30.0%
Fitcamp1
Im noticing changes!! I fit into my smaller jeans, but not my smallest, haha. I feel better about how I look, you know how awful you feel in dressing rooms? I can see small improvements now and dont feel so gross! Its slow, but its for life!
- Body Stats
- ht: 5'4"
- wt: 160 lbs
- bf: 30.0%
sermosmiles6
I am starting to see the changes. My stomach doesn't hang out when I sit down anymore. I can get more reps in too. Still have some stubborn belly fat, but all areas look toner.
- Body Stats
- ht: 5'0"
- wt: 131 lbs
- bf: 28.5%
sbailey78
I am in a slump. Been working out for the past 6 weeks and I just don't feel like working out today.
- Body Stats
- ht: 5'2"
- wt: 214 lbs
- bf: 35.0%
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