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Jamie Eason's LiveFit Trainer: Day 62

Today we'll be rounding those shoulders, firming-up triceps and sculpting calves.

Today we'll be rounding those shoulders, firming-up triceps and sculpting calves.

The fat burning will persist with the jump rope work attached to many sets - I told you you'd need one!

So join me at the gym for the week's final session as we close out the workout part of Phase 3!

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 before repeating again.

The Workout:


Working Set + Active Rest:

Working Set + Active Rest:

Superset + Active Rest Combo:

Superset + Active Rest Combo:

Superset:

Triple Set:

Cardio:

  • Running, Treadmill Running, Treadmill

    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:

  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 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

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 3


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 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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MissLeo

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MissLeo

My calves are tore up.

Oct 27, 2012 7:21pm | report
 
KatVonRom

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KatVonRom

This is definitely the most intense week of the program so far. But I am sticking to it!! No excuses!

Jan 19, 2013 8:33am | report
 
robinjarrell

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robinjarrell

This has been so hard she really does give you a workout

Feb 4, 2013 10:46am | report
 
LuigiH

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LuigiH

Please HELP! I need some advice I have been eating clean following the meal plan I'm on Week 9 and it's very dissapointing that I have been pushing myself during these strenuous workouts and I have not yet seen progress :( Mainly in my abdomen area I still carry unwanted fat. I know the way to get flat abs is eating healthy 100% That's exactly what I've been doing for all these 8 weeks completed. My abs feel toned but my stomach appears to look as if I'm 5 months pregant!? What should I do?

Feb 7, 2013 9:29pm | report
 
mkgirl25

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mkgirl25

don't be so hard on yourself
and from your picture I can see that you stomach if nothing like 5 months pregnant

Just keep going !

Feb 16, 2013 11:33pm | report
Barbie520

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Barbie520

Consistency is really important- just keep it up. Have you noted that you are gaining a ton of muscle, which won't decrease your weight as fast? Use a caliper to measure your body fat- that will show you that you are burning fat. Yes, this is a 12 week plan, but in reality it could take up to 5-6 months to have 6 pack abs. It really does take awhile to get the fitness model look. My advice, stick this phase through and THEN continue with more workouts.

Mar 2, 2013 4:13pm | report
LuigiH

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LuigiH

Thank you I will ;) @mkgirl25

@Barbie520 you're so right! I just didnt' do so well carb cycling, but I will defnitnitely continue remain patient because this is slow progress thanks for the advice! :)

Mar 2, 2013 8:10pm | report
heavenlyASH

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heavenlyASH

This workout was CRAZY! stuck through it all! everyonr is watching me in the gym and i have so much muscle and defination! more then most guys in there. hehehehe!

Mar 16, 2013 8:23am | report
 
highdimension

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highdimension

Definitely the toughest week of the program so far. It's hard to believe weeks 11 & 12 could be any more intense. Anyway, got through this workout in 1 1/2 hours and burned 653 calories. Can't wait for the rest day tomorrow. Definitely need it before repeating this week again!

Dec 7, 2013 10:12am | report
 
sprogar

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sprogar

This has been a really difficult week for me also. I actually ended up taking 2 rest days and subbed in walks for 2 of the 4 sprint days. and the days that I did the alternating sprints, i did it for 25 min and walked the last 5. Not really easy. Hoping week 10, which is a repeat of 9, will go a lot smoother.

Dec 16, 2013 1:42pm | report
 
allkindsosass

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allkindsosass

Just finished week 9. I can feel the difference in my clothes in my thighs and butt. My upper body is taking longer, which is usually the other way around. So those ladies who don't have the rock hard stomachs, I'm there with you, but not losing hope. I've still not done the accompanying cardio due to time constraints and I'm still seeing results. Love it!

Apr 8, 2014 10:46am | report
 
Showing 1 - 11 of 11 Comments

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