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Jamie Eason's LiveFit Trainer: Day 40
SHAREOne of the best ways to make your midsection appear toned and tighter is to sculpt some nice, rounded shoulders. This workout is your chisel, basically.
Let's ace that cardiovascular training today, too. A strong heart and lungs are as important as a good-looking body, and will last your even longer!
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! f 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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9 Comments
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TiggersBuff13
You have a mistake in your workout. Superset Upright dumbbell rows with ? Assuming it's standing dumbbell military press.
- Body Stats
- ht: 5'5"
- wt: 213 lbs
- bf: 43.5%
- Body Stats
- ht: 5'11"
- wt: 237 lbs
- Body Stats
- ht: 5'4"
- wt: 140 lbs
- bf: 29.6%
ex-cheerer1983
a drop-set is when you do reps in this sequence: 6-8-12-failure, with the 6 as heavy as you can stand it, and you take the weight down just a little with every rep count change. For example; for Lat Raises I can probably manage up to 25lbs for 6 reps, but not more than that, then I would move down to 20lbs for 8 reps, 15lbs for 12 reps, then 8 or 10 lbs to failure. I hope that helps
- Body Stats
- wt: 143 lbs
- Body Stats
- ht: 5'1"
- wt: 143 lbs
Saharaci
I'm still quite hungry this week. I had to have extra vegetables last night. I still eat at the designated times, regardless of whether iI am hungry or not.
- Body Stats
- ht: 5'4"
- wt: 120.34 lbs
- bf: 21.5%
KLMett
I'm not quite as hungry either but I'm eating at the designated times. Can't wait to do shoulders today!
- Body Stats
- ht: 5'8"
- wt: 168 lbs
- bf: 30.0%
VikkiJ
im less hungry too, but i dint think i eat enough, im so tired all the time, i take thermonex which gives u huge energy but dont really want to rely on these for it, anybody know of any uber high energy food? x
- Body Stats
- ht: 5'6"
- wt: 164 lbs
- bf: 32.1%
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