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Jamie Eason's LiveFit Trainer: Day 59
SHARENothing gives your body a nicer overall shape than a sculpted and toned chest-and-shoulder region. You'll look better in clothes, and you'll look better without them, too!
I also throw some abdominal moves into the mix (not to mention some sprints), to keep the fat-burning process on fire. Things are really heating up now, including your metabolism.
Terms you'll need to know:
Superset: Perform the first exercise and then immediately do the next exercise. Only then do you take the 2-minute rest in between before repeating again.
Active rest: Instead, do the first exercise, and then instead of resting, perform the active-rest movement (for example, jump rope). Immediately repeat the first exercise.
Triple set: Perform the first exercise, followed immediately by the second exercise, followed immediately by the third exercise. Only then do you take the 2-minute rest in between before repeating again.
The Workout:
Superset:
Incline Dumbbell Press
3 sets of 15 reps
Dumbbell Shoulder Press
3 sets of 15 reps
Working Set + Active Rest:
Cable Crossover
3 sets of 15 reps
Plyo Kettlebell Pushups
3 sets of 12 reps
Working Set + Active Rest:
One-Arm Overhead Kettlebell Squats
3 sets of 15 reps, each side
Jackknife Sit-Up (on a bench)
3 sets of 15 reps
Superset + Active Rest Combo:
Side Lateral Raise
3 sets of 15 reps
Standing Dumbbell Upright Row
3 sets of 15 reps
Burpee (active rest)
3 sets of 10 reps
Triple Set:
Dips - Triceps Version
3 sets of 15 reps
Knee/Hip Raise On Parallel Bars
3 sets of 15 reps
Pushups
3 sets of 15 reps
Running, Treadmill
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30 minutes total
Phase 3 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 3
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 3 Female Diet. PDF (136 KB) Male Diet for Phase 3
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 3 Male Diet. PDF (135 KB) 
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