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Jamie Eason's LiveFit Trainer: Day 61
SHAREThis may remind you a bit of Day 58, but now we zero-in on biceps.
Your toned, defined biceps will announce themselves to the world before anything else that changed your body for the better, and in a dramatic way.
Near the end of the workout you'll see "21s" listed as an exercise, and I want to explain that, because it's a little different. It's barbell curls, but the reps are done in a certain way. The first 7 reps use the lower half of the range of motion; the next 7 use the upper half; and the final 7 use full range of motion.
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: 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 sets before repeating again.
The Workout:
Superset:
Wide Grip Pullups
3 sets of 12 reps
Medicine Ball Twist
3 sets of 12 reps
Superset + Active Rest Combo:
Seated Cable Rows
3 sets of 15 reps
Low Pulley Row To Neck
3 sets of 15 reps
Reverse Crunch (active rest)
3 sets of 25 reps
Superset:
Bent-Arm Dumbbell Pullover
3 sets of 15 reps
Decline Crunch
3 sets of 15 reps
Superset + Active Rest Combo:
Wide-Grip Lat Pulldown
3 sets of 15 reps
Underhand Cable Pulldowns
3 sets of 15 reps
Exercise Ball Crunch (active rest)
3 sets of 15 reps
Superset:
Standing Biceps Cable Curl
3 sets of 15 reps
Spider Crunch
3 sets of 15 reps
Working Set + Active Rest:
Hammer Curls
3 sets of 15 reps
Tuck Jumps (active rest)
3 sets of 15 reps
End of superset; resume normal sets
Barbell Curl 21s
3 sets 21 reps
Cardio:
Running, Treadmill
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30 minutes total
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 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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