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Jamie Eason's Livefit Trainer — Phase 2, Day 52

Jamie Eason's LiveFit Trainer: Day 52

Today, we're going to focus on sculpting a shapely chest while taking your abs for another training spin.
by Jamie Eason Oct 06, 2011

I told you this week wouldn't be easy! Are you still with me?

Today, we're going to focus on sculpting a shapely chest while taking your abs for another training spin.

Let's also work your lungs and heart with some medium-intensity 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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issaw

Rep Power: -60224

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issaw

Still motivated. Keep it up girls!

Nov 2, 2012 6:21pm | report
Chelycampos

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Chelycampos

I don't understand I feel stronger but feel fat I have gained weight instead of losing weight since the beginning I'm worried ahhhh!

Nov 22, 2012 6:28pm | report
tileigh

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tileigh

I've found that taking measurements (arms, thighs, hip, waist etc) are a lot more helpful than weight. This way you can see what/where you improved :)

Nov 30, 2012 7:12pm | report
jdmanzana

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jdmanzana

Same here... and I am sick of eating egg whites. I want to gag when I take a bite. Stick with it. I keep fluxing between 145-150lbs even w/cycling. ignore the scale and measure! :)

Jun 4, 2013 9:40pm | report
jencab5

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jencab5

Feeling very tired but still motivated. My fianc� and I are both doing the 12 week program and we have both noticed we aren't losing any weight either but we are tightening up. Any other tips on how to maximize fat burning?

Dec 27, 2012 3:53pm | report
jdmanzana

Rep Power: 10

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jdmanzana

Same here... I keep fluxing on the scale, which I don't mind, but I've noticed I'm getting solid under the fat layers. I've had to double up on some days because my body is so tired that I need an extra rest day. I'm sticking with it, but honestly, I am sick n tired of eating egg whites. I've modified the meal plan because if I eat one more egg, I might turn into a chicken. :)

Jun 4, 2013 9:43pm | report
Showing 1 - 6 of 6 Comments

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