Discounts & Deals - Sign Up!
Jamie Eason's LiveFit Trainer: Day 46
SHAREWell-developed shoulders cap your physique and give your body a show-stopping sweep. Build strong delts to cut a lean, athletic figure.
Of course, cardio will also tighten your entire body. It's the finishing touches that count, and cardio will help you refine your masterpiece physique.
Get moving!
The Workout:
Shoulders:
Arnold Dumbbell Press
4 sets of 8 reps
Seated Bent-Over Rear Delt Raise
4 sets of 8 reps, last set to failure
Standing Palm-In One-Arm Dumbbell Press
4 sets of 8 reps
Superset:
Front Dumbbell Raise
4 sets of 8 reps
Standing Dumbbell Upright Row
4 sets of 8 reps
End of superset; resume normal sets
Side Lateral Raise
4 sets of 8 reps, last set is a drop-set
Reverse Flyes
4 sets of 8 reps
Elliptical Trainer
30 min medium intensity
(running, elliptical, step-mill)
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:
- Multiply your goal weight by 10 to arrive at your baseline.
- 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).
- 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).
- Once we arrive at Phase 3, the lower number will become the starting point for the carbohydrate cycling we'll do!
| CALORIE CALCULATOR |
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 p.m.(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) 
Recommended Articles
6 Comments
Showing 1 - 6
of
6
Comments
- 1
- Follow This Discussion by:
SPassion2012
please call this "shoulders and cardio," because the title made me think oh, i havent got cardio today. (i say this only because previous weeks mentioned cardio)
- Body Stats
- ht: 5'6"
- wt: 146 lbs
- bf: 23.0%
janie7119
Just a typo I guess, but you've got to look at the plan right?
- Body Stats
- ht: 5'4"
- wt: 167.6 lbs
- bf: 31.0%
- Body Stats
- ht: 5'5"
- wt: 150 lbs
- bf: 30.0%
TashReid
Wow, I've lost a total of 4.8 lbs and 1.4% body fat up to this point! Feels incredible! I've been taking my weight and body fat measurements every week, and only lost in the first week and in the last two weeks. The last two weeks I've been stricter with the diet, not having any cheat meals. The difference that that has made is unbelievable. Keep going jamie eason-ers! This program rocks :D xxx
- Body Stats
- ht: 5'8"
- wt: 132.8 lbs
- bf: 17.8%
cnielsen1159
Can I ask how you have been taking your body fat measurements?
- Body Stats
- ht: 5'9"
- wt: 200 lbs
- bf: 30.0%
- Body Stats
- ht: 5'9"
- wt: 200 lbs
- bf: 30.0%
Showing 1 - 6
of
6
Comments
- 1
Featured Product
-
-
MRM Smart Blend
Supports Bodyfat Reduction And Optimal Cardiovascular Health!
(5 characters minimum)