100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:

Jamie Eason's LiveFit Trainer: Day 51

Leg day ... those two words probably filled you with anxiety at first, but you've likely grown to welcome these workouts.
by Jamie Eason Oct 05, 2011

Leg day ... those two words probably filled you with anxiety at first, but if you're like me, you've grown to welcome these workouts. Because they produce major results!

One thing a lot of people don't realize is that good leg training strengthens and tones the entire body, from the core up through the chest and back.

So let's continue building your body from the ground up!

The Workout

Legs

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!





Recommended Articles


Bookmark and Share

Related Articles

About The Author

Jamie Eason
VIEW AUTHOR PAGE

Jamie Eason has become the world's fittest model and continues her hard work and dedication by contributing her knowledge about fitness and nutrition.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

0 Ratings

11

Comments

Showing 1 - 11 of 11 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Alshonta

Rep Power: 1230

  • rep this user
Alshonta

I'm a sucka for a good leg workout!

Feb 10, 2012 4:46pm | report
Perneil36

Rep Power: 10

  • rep this user
Perneil36

I can't for the life of me do this type of walking lunge and it makes me mad that I cant

Apr 29, 2012 9:20pm | report
kjos0605

Rep Power: 10

  • rep this user
kjos0605

Hi Perneil36 - I found this awesome video on line that provides a good demonstration for the double walking lunge. Hope this helps.
http://www.youtube.com/watch?v=epsTsV6Dgi8

May 1, 2012 12:16pm | report
EBSfitnow2012

Rep Power: 10

  • rep this user
EBSfitnow2012

I like leg workouts, however I hate the one leg barbell squats! I need to push myself today! My kids have been hindering my cardio! I need to find a solution and no excuse! I'm still in awe that I made it this far. Not to say there weren't hiccups along the way but that's how you learn and resolve mental road blocks. Keep moving forward! I'm still nursing, which is challenging with low carbs I'm still trying to tweak my diet.

Jul 5, 2012 2:40am | report
EBSfitnow2012

Rep Power: 10

  • rep this user
EBSfitnow2012

*just to clarify low carbs meaning trying to cut out the starchy carbs after 3.

Jul 5, 2012 3:56am | report
Mulligan828

Rep Power: 10

  • rep this user
Mulligan828

So I guess for the double walking lunges, you do 20 reps per leg?? So one set you're actually doing (up and down)20 per leg=40 lunges total??

Aug 20, 2012 10:33am | report
Mulligan828

Rep Power: 10

  • rep this user
Mulligan828

Actually, can someone clarify, so you lunge forward with your right leg and lunge and then lunge back with your right leg=1 rep for that leg? Then repeat 40 times total so it's, 20 times per leg=1 set??

Aug 20, 2012 10:36am | report
Rosemerriline

Rep Power: 10

  • rep this user
Rosemerriline

I have enjoyed all of my work outs all of the articles on this site. Jamie have to tell you I am doing our work out loving every minute of it. Love printing out my daily work out and bringing it with me to the gym. I have enjoyed all of the recipes. I know I have not been diligent on filling out the tracking but I am doing all of them. Now I feel like if I miss a work out it is like not flossing my teeth. Love this.

Feb 25, 2013 11:11am | report
emyanne12

Rep Power: 10

  • rep this user
emyanne12

Are we doing active rest between sets? She mentioned something about it in the video or was that for week 9?

Mar 5, 2013 6:14am | report
blein

Rep Power: 5017

  • rep this user
blein

What is active rest? Walking around?

Mar 26, 2013 12:06pm | report
blein

Rep Power: 5017

  • rep this user
blein

Are the walking lunges 10 out and 10 back?

Mar 26, 2013 12:05pm | report
Showing 1 - 11 of 11 Comments

Featured Product

Information. Motivation. Supplementation.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com