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Jamie Eason's Livefit Trainer — Phase 2, Day 46

Jamie Eason's LiveFit Trainer: Day 46

Well-developed shoulders cap your physique and give your body a show-stopping sweep. Build strong delts to cut a lean, athletic figure.

Well-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:

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 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!

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 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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SPassion2012

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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)

Feb 21, 2012 12:32pm | report
 
janie7119

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janie7119

Just a typo I guess, but you've got to look at the plan right?

Feb 22, 2012 7:43pm | report
SarahRishelle

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SarahRishelle

yeah :( got me too. I missed my cardio yesterday, and I thought I was gonna make it up today. Oh well. guess I will just try to make it up in the morning on leg day.

Jul 5, 2013 6:51pm | report
sprag1213

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sprag1213

lol i too thought it was no cardio..BUT was happy that there was..time to work it out!

Mar 21, 2012 7:53pm | report
 
TashReid

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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

Sep 3, 2012 2:06am | report
 
cnielsen1159

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cnielsen1159

Can I ask how you have been taking your body fat measurements?

May 24, 2013 5:54pm | report
cnielsen1159

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cnielsen1159

Can I ask how you have been taking your body fat measurements?

May 24, 2013 5:55pm | report
 
Emmy143

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Emmy143

There are scales that do a body fat measurement. They're not 100% accurate, but they're pretty darn close. On my scale at home, my reading is 15.8%. I had the BodyView procedure done at the gym which uses ultrasound to measure fat thickness and my reading was 15.4%. My scale was only off by 0.4%. These scales are fairly cheap. I found one on Groupon for $19.

Oct 3, 2013 10:14pm | report
Gold602

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Gold602

I'm up to this point, and my weight has stayed THE SAME! I want to be going slightly up in muscle weight (I think to 137 lbs) and losing the fat. I feel myself feeling a bit stronger, but the fat doesn't seem to be coming off, and I'm not noticing much visible change. I've been sticking with the diet, getting approx 25 g of protein in every 3 hours and not eating carbs at night. My starting measurements were 130 lbs with 22.5% body fat. What is going on and what can I do to get my body fat % down more? My target is 17-18%. I think my diet is the key but I don't know what to adjust. Thanks!

Mar 31, 2014 10:54am | report
 
Showing 1 - 9 of 9 Comments

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