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Jamie Eason's LiveFit Trainer: Day 78
SHAREOne week to go! Congratulations on having made it to Week 12!
Press your foot on the accelerator with your training intensity. And slam your foot on the brake pedal when you crave unhealthy foods.
Let's have an awesome first day for Week 12, setting the tone for the rest of the week!
The Workout
Complete 30 reps for every exercise back to back, without rest, for a total of 150 consecutive reps. Rest 3-to-5 minutes between each circuit and then repeat 2-to-3 more times.
Circuit: 3-4 rounds
Barbell Squat
30 reps
Leg Press
30 reps
Stiff-Legged Barbell Deadlift
30 reps
Barbell Lunge
30 reps
Calf Press On The Leg Press Machine
30 reps
Rest 3-to-5 minutes.
The Meal Plan:
See the introduction to Phase 3 for guidance on manipulating your calories and portions:
| LOW-CARB DAY CALORIE CALCULATOR |
Breakfast:
-
Egg Whites
-
Whole Egg
Ladies - 1 egg
Guys - 2 eggs -
Oatmeal
-
Egg Whites
-
Ezekiel Toast with all-natural peanut butter
1 piece
-
Protein Shake
-
Cottage Cheese
-
Almonds
-
Grapefruit
1/2 grapefruit
Mid-Morning:
Lunch:
Or
Mid-Afternoon:
Or
Dinner:
Or
Evening:
Or
-
Protein Shake
-
Cottage Cheese
-
Almonds
-
Grapefruit
1/2 grapefruit
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- Body Stats
- ht: 5'5"
- wt: 150 lbs
- bf: 30.0%
fit2fightAF
Last week! I call the Day 1 of these last two weeks, total lower body massacre. During round two, I'm already shaking through my legs like Bambi...By round three, I'm like, oh yeah, legs, we are going all four rounds...I walk by my mirror and chant woooooo--hooooooo when finished at the end. And wooble through to the kitchen for my recovery shake...I tremble all night until I lay down to sleep. I love it! I saw DLB's videos where she did 5 rounds of heavy weights total lower body and I was shaking like that...I pretended I was her for a moment and it brought me through. Can't wait for end results, but I already see the outcome. These last two weeks, with the heavy cardio, I am seeing results every day with a new muscle group! EXCITED and IN LOVE with this trainer!
- Body Stats
- ht: 5'7"
- wt: 151 lbs
- bf: 13.0%
MissLine
What to do after week 12?! Start over? Or does anyone have another suggestion du a new program? :)
- Body Stats
- wt: 127.6 lbs
gdr123
Feeling really good just need to find myself another programe not sure which, asIi would still like to keep adding alot more muscle. or should I just do the programe again :)
- Body Stats
- ht: 5'9"
- wt: 125.8 lbs
- bf: 18.0%
Shanbott
Would someone be able to tell me if when carb cycling do you have to eat back the calories you burn at the gym? Like say if my calorie goal in 1500 on a low carb day and I burn 400 calories running , that brings me down to 1100 calories. Do I need to eat back that extra 400 calories?
- Body Stats
- ht: 5'4"
- wt: 125 lbs
- bf: 20.0%
- Body Stats
- ht: 5'2"
- wt: 127 lbs
- bf: 18.0%
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