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Jamie Eason's LiveFit Trainer: Day 50
SHAREThere's nothing like starting off the training week doing a great arms-and-abs workout, with some cardio thrown in for good measure.
The volume and intensity are both high this week. Week 8 is the culmination of nearly two months of dedicated body sculpting/muscle building.
You can do it! No, check that - WE can do it! I'm in this with you all the way!
The Workout:
Arms/Abs
Narrow Pushups
4 sets of 15 reps
Seated Triceps Press
4 sets of 8 reps
Superset:
Cable One Arm Tricep Extension
3 sets of 8 reps
One-Arm Reverse Grip Triceps Pushdown (shown with two hands)
3 sets of 8 reps
Superset:
Skullcrushers
3 sets of 8 reps
Close-Grip Barbell Bench Press
3 sets of 8 reps
End of superset; resume normal sets
Incline Dumbbell Curl
4 sets of 8 reps
Dumbbell Alternate Bicep Curl
4 sets of 8 reps
Barbell Curl 21's
2 sets of 21 reps
Stability Ball Crunch
3 sets of 25 reps
Jackknife Sit-Up on Stability Ball
3 sets of 15 reps
Stability Ball Reverse Crunches (ball between feet)
3 sets of 15 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 7:00 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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