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Jamie Eason's Livefit Trainer — Phase 2, Day 45

Jamie Eason's LiveFit Trainer: Day 45

Let your lower-body rest today and focus on training chest, abs, and cardio.
by Jamie Eason Sep 28, 2011

Yesterday, you pushed your legs to the limit. Let your lower-body rest today and focus on training your chest.

Then, firm up your midsection even further with some intense ab work. You might sweat now, but your hard work will be 100% worth it.

Finish strong and send fat running with 30 minutes of cardio!

The Workout:


Chest/Abs:

Superset:

Superset:

End of superset; resume normal sets

Time To Count Calories!

Up to this point, the focus with the meal plan has been to consume adequate calories to support your weight training goals. Moving forward, it will be necessary to determine a specific calorie range to increase your fat burning potential while maintaining your hard earned muscle.

Follow this simple formula to determine the number of calories you should consume moving forward, using the foods included in the meal plans:

  1. Multiply your goal weight by 10 to arrive at your baseline.

  2. Add between 200 and 500 calories to determine the ideal calorie range that will support the rest of your Phase Two and Phase Three workout routines.

    (So, for me, that would be 110 (lbs) X 10 + 200 = 1300 and 110 (lbs) X 10 + 500 = 1600).

  3. On rest days and lighter days (arms, shoulders, abs), eat in the lower range (1,300 calories). On heavier days (chest, legs, back), eat in the higher range (1,600 calories).

  4. Once we arrive at Phase 3, the lower number will become the starting point for the carbohydrate cycling we'll do!


CALORIE CALCULATOR
Enter Your Weight
Results
Lighter Days
Higher Days

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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ItsLessOfMe

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ItsLessOfMe

Confused as to why we only work triceps today yet we already had an arm day???

Apr 24, 2012 7:51pm | report
Salby

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Salby

I really felt it in my tris today too. Especially because i couldnt do the cable crossovers so replaced it with push up.

Jun 3, 2012 7:42pm | report
luvstorun

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luvstorun

You are mostly working chest and abs today. Dips and triceps bench press are the only 2 exercises that really target triceps.

May 10, 2012 6:47pm | report
EBSfitnow2012

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EBSfitnow2012

What are you guys using to count calories? I found my fitness pal is there something better?

Jun 29, 2012 2:04pm | report
EBSfitnow2012

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EBSfitnow2012

Oh yea I forgot I wanted to share with you guys the digestive enzyme I take. It's called R-our aloe international body and colon cleanse. You have to order it online. Unless you live in California you might find it. I am ordering it today, it helps with elimination, and flattening your stomach! I will post my after pictures in a week from taking the stuff it's amazing! It's all natural ingredients and it's no joke it works. I recommend taking it with apple juice it cuts the horrid taste. However we can't drink juice so I'm going to use lemon water. Fresh lemon in water and down it. I also recommend holding your nose and gulping as fast as you can and have a piece of food to put in your mouth immediately after your done drinking it! I also recommend drinking a glass before you eat. It's a powder you mix in liquid. I'd love. To hear if anyone uses this, if it works for them as well. Good luck!!

Jun 29, 2012 2:15pm | report
Wickett316

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Wickett316

I am to impatient for intervals so i am starting to practice them today :)

Jan 20, 2013 10:05am | report
BelindaTK

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BelindaTK

I'm confused. I am on day 44 and not 1 single lb or gram has come off my body. I have been SUPER strict and kept to the Plan to the letter. Not sure where I could be going wrong. I need help and Inspiration. My husband has done the program with Kris and transformation was incredible. Work outs are intense on Live Fit and now I am so exhausted I am reduced to tears some days during work outs.
Help!

Feb 12, 2013 6:19am | report
CJgetfit

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CJgetfit

Hi, I'm also on Day 44. Just curious, are you taking pictures and measuring body fat? You may find you've made some progress when you look at those. How are you doing on water intake? I know I have room for improvement with that :)

Feb 15, 2013 7:17am | report
BelindaTK

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BelindaTK

Hi CJ, Thanks for the reply. Unfortunately I didn't take pictures and I have booked in to have my stats done. So I hope that will reveal some much needed inspiration. Water intake is very good. Day 48 work out was intense but I enjoyed it. so looking forward to my rest tomorrow :)

Feb 15, 2013 10:14pm | report
Sspeck22

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Sspeck22

Belinda, have you finished the program? I was wondering what results you had. I hope you weren't discouraged long!

Apr 29, 2013 5:41pm | report
Showing 1 - 10 of 10 Comments

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