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Jamie Eason's LiveFit Trainer - Phase 2
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Jamie Eason's LiveFit Trainer -
Phase 2

Watch The Video - 08:04



Daily Programs For Phase 2


Here's an introduction to the Phase 2 workouts you'll be following. Each day has a printable guide complete with that day's workout, meal plan, or both:

Schedule. Track. Succeed.

Week 5


Day
29
Back
&
Cardio
Day 29
Day
31
Legs Day 31
Day
34
Legs Day 34
Day
35
Rest Day 35

Week 6


Day
36
Back
&
Cardio
Day 36
Day
38
Legs Day 38
Day
41
Legs Day 41
Day
42
Rest Day 42

Week 7


Day
44
Legs Day 44
Day
46
Shoulders Day 46
Day
47
Legs Day 47
Day
49
Rest Day 49

Week 8


Day
51
Legs Day 51
Day
53
Shoulders Day 53
Day
54
Legs Day 54
Day
56
Rest Day 56

LiveFit Phase 1LiveFitLiveFit

Take It To The Next Level In Phase 2


Now that you've finished Phase 1, healthy eating, working out, and taking the right supplements should be a regular part of your daily routine. Hopefully your commitment is revealing positive change and increased energy. As this phase comes to a close, prepare yourself for intense muscle-building in Phase Two and the introduction of cardio, to kick-start the fat-burning.

Training: Week 5 & 6


Moving into Phase Two, the focus continues to be building muscle, courtesy of a 6-day workout split. The repetitions in this phase fall between 8 and 10, with the exception of certain exercises, where really taxing the muscle requires more volume.

Work at 85% of your maximum effort, which means your last rep in each set should be a struggle but still doable. Don't sacrifice form for strength, and ask for a spot as you progressively lift heavier weight. Safety is key!

Lifting heavier means you'll need longer rest periods between sets. For some exercises, you'll feel ready to continue after one minute; other exercises might require two. Regardless, the rest period should be long enough to allow you to tackle each set with as much exertion as possible.

The one exception is when you encounter exercises grouped as a superset. This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets) -- only enough to position yourself for the second exercise.

While we're on the topic of definitions, you'll also need to know what "lifting to failure" means: On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can't be performed.

Though lifting heavier will increase your heart rate, at this point in the program, we will begin to incorporate 4 days of medium-intensity cardio, done in 30-minute increments. Forgoing the cardio in the first phase allowed your body to use all of the "clean" calories it consumed for everyday activities and building muscle. By introducing medium-intensity cardio in Phase Two, we'll begin to facilitate fat burning, while minimizing the risk of losing any hard-earned muscle.

Training: Week 7 & 8


These are your last two weeks to achieve as much muscle gain as possible. So work it! These workouts are intense - you should use as much weight as you can safely muster. Instead of consisting of 3 sets, many of these exercises will increase to 4, albeit with fewer repetitions (e.g., 4 sets of 8 reps). As during the last few weeks, you'll be incorporating supersets and taking your sets to failure. With maximum exertion required, you might need to rest longer between sets. Two or three minutes should suffice for most of you.

Your workouts for these weeks might take longer to execute with the increased volume and rest time. If you feel like you need to, reduce the outlined 4 days of 30-minute-cardio sessions to just three. Once we move into the final and third stage, the workouts will shift from an emphasis on weight training to a greater emphasis on fat burning and cardio.

Nutrition: Weeks 5-8


Because you're doing even more activity during this phase, you might find yourself becoming hungrier. No worries. Eat up, as long as you make healthy selections! You need more fuel, and your Phase 2 nutrition plan will accommodate your body's newly developing needs. You'll still be eating a meal or snack every 2 to 3 hours, focusing on healthy food choices rather than the easy grab-and-go appeal of fast food, but you'll learn how to adjust your calories so you're not starving at day's end.

During Phase 2, I want you to start reducing your carbohydrates, since the goal is to lean out. The best way to taper down is to begin eating fewer carbs later in the day, or at least exchanging starchy carbs like potatoes and grains for vegetable carbs like broccoli. I don't want to be as rigid as saying, "Now, after your 3 o'clock meal, no more starchy carbs!" But you definitely need to reduce them.

Your total calorie intake during Phase 2 actually won't change a whole lot from Phase 1, even as we remove some of those starchy carbs from your diet. Your macronutrient mix will change a bit, as those carbs are replaced with a bit more protein. You're starting to add the cardio, which we didn't have before, so you're naturally going to be burning more calories. I don't want you changing things drastically. You still need to support your muscle, and that's going to be key going all the way to that last phase.

Are you ready? Let's do this!


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Comments

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milesnmelford

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milesnmelford

Now we incorporate cardio could someone please tell me when do we take our post workout protein shake? Immediately after weights session before we hit cardio? or do full session weights/cardio then shake? So many conflicting studies out there with optimum window for protein intake ranging from 8mins post workout up to 30mins post workout =S Any advice/experience is greatly appreciated.

Feb 8, 2012 10:40pm | report
 
RealGood

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RealGood

Do it right after your complete work out. As soon as you can.

Feb 14, 2012 8:43pm | report
aubry177

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aubry177

Depending on timing, sometimes I take my shake after weight lifting before cardio. Sometimes I am so hungry after weightlifting if I do it after work so I do my shake then and my muscles get some food right away.

Feb 20, 2012 8:01pm | report
gracerountree

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gracerountree

http://www.bodybuilding.com/fun/supplement-time-timing-is-everything.html

The above article was very helpful for me. I know that when it comes to muscle building it is wise to take the protein shake as soon as possible to gain the most benefits. I can see what youre saying, it will be complicated to drink your protein shake before cardio, but im starting phase two tomorrow and that is what I intend to do.

Mar 11, 2012 12:46pm | report
sadriver

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sadriver

I take mine when the workout (weights and cardio) is over. There's no way I could stomach a protein shake and then go run outside or on a treadmill - barf.

Mar 14, 2012 8:12pm | report
cecyfajardo

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cecyfajardo

@ RealGood, I take my BCAA 30 minutes before workout and right after workout I have my protein shake. I agree with sadriver, I would be able to workout with it in my belly.

Mar 19, 2012 10:22pm | report
Agnieszka1981

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Agnieszka1981

milesnmelford, I would say drink it as soon as you can... about 10min after workout will be ok. I am not an experts though;) I do take BCAA 30-40 min before workout. After weights I do cardio, cool down and stretches and than I will have my protein shake, straight after I get to the changing room. But between weights and cardio I take BCAA to make sure my muscle gets something, before its too late (cardio etc takes about 50min). If you do cardio, I think you could take protein shake before that but I wouldnt like to run with full stomach. Anyway everyone is different and that is what I do. Hope its helps a little bit x

Jun 27, 2012 3:42pm | report
vagee2012

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vagee2012

I would say take it after everything is over! cardio and weights!

May 3, 2013 8:34am | report
TexasTigress

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TexasTigress

I always take immediately after weights. You need that amino load to hit your muscles as soon as recovery begins. Remember, cardio is only for fat burn. Good luck!

Jun 30, 2013 7:00am | report
TexasTigress

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TexasTigress

I always take immediately after weights. You need that amino load to hit your muscles as soon as recovery begins. Remember, cardio is only for fat burn. Good luck!

Jun 30, 2013 7:00am | report
TexasTigress

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TexasTigress

I always take immediately after weights. You need that amino load to hit your muscles as soon as recovery begins. Remember, cardio is only for fat burn. Good luck!

Jun 30, 2013 7:01am | report
TexasTigress

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TexasTigress

I always take immediately after weights. You need that amino load to hit your muscles as soon as recovery begins. Remember, cardio is only for fat burn. Good luck!

Jun 30, 2013 7:01am | report
AshleyAnn1990

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AshleyAnn1990

I take my protein shake as soon as I can after I complete my full workout. Taking it after my cardio makes me feel refreshed.

Aug 9, 2013 9:27pm | report
clarebennamon

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clarebennamon

Within 30 min working out.

Apr 5, 2014 5:48pm | report
txtenista

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txtenista

Post-workout is after you've done your session whether it's a hard cardio session or weights with cardio. Once you've done and are getting ready to head out, start chugging. I've always heard the "window" is 30-45 minutes. No more than that, but science is ever changing. Good luck!

Feb 8, 2012 10:58pm | report
 
neeni79

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neeni79

Help! I've just completed Phase 1. I followed the plan with eating clean and the workout. I know I feel better but I have not lost anything.My butt is still the same size! I am hopeful Phase 2 and the cardio will help to shed the weight... Can anyone offer advice? ugh...
thank you!

Feb 11, 2012 2:51pm | report
 
moradale

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moradale

You are not alone, I didn't lose anything in Phase 1 either. Just continue with the program, I have read you really don't start seeing or losing until week 7. It is a struggle and I know it is discouraging as I am so in the same boat. I start week 6 today and am hoping I will start to lose some weight.

Feb 13, 2012 12:22pm | report
Roedog

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Roedog

Same here. Lost some holiday weight (3-4 lbs) but plateaued after the first week. I figure/hope its the muscle replacing the fat but I should be getting slimmer but am not. I'm hoping the cardio will work its magic next phase.

Feb 16, 2012 12:31pm | report
kmcewen68

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kmcewen68

I have to same issue, but a friend who is a body builder told me to stop checking the numbers on the scale. He said its not uncommon to actually gain weight but its muscle...which is what we all want. Go with how your clothes fit or use a tape measure. Don't let your scale discourage you, its not giving you an accurate picture. Remember too, this is a process that takes time....Good luck to you :)

Feb 28, 2012 10:36am | report
vivi1988robles

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vivi1988robles

Well...I have lost about 3 lbs and my clothes seem to fit the same. :'( Does anyone know why? maybe a little toned in my arms but that is about it. I really hope I see some changes soon its getting a little discouraging.

Mar 1, 2012 3:27pm | report
gracerountree

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gracerountree

I have gained a pound a week since beginning. and I just finished stage one. Im not really concerned though because I can tell the difference in the way I look and my body has gotten harder

Mar 11, 2012 12:48pm | report
Victoria0

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Victoria0

Remember it is not about weight the way we see it. Fat pounds and muscle pounds are the same pounds. So don't be discouraged, you are building muscles. When you have more lean muscles then the fat shreds off becuase you start experiencing the burn after... not an expert just read a lot!!!

Mar 20, 2012 9:29am | report
classiccouture

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classiccouture

I actually lost 6 lbs and then gained 4lbs right after my 1st week of Phase 2 lol. However, I have lost 2 inches in my hips and an inch in my chest, legs and waist and it was literally like it happened over night. I will tell you too, some times if you are not used to this intense of a work out, your body retains water like crazy the first month or so (especially if you ate way to much sodium before like me). I was super poofy for Phase 1 even though the scale showed I had lost lbs. Dont get discouraged! Give it the whole 3 phases before you give up. Look at it this way, it is way mmore than you were doing before, so it can't hurt!!

Apr 1, 2012 8:44am | report
ChrissG

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ChrissG

I didn't lose anything in Phase 1 but I did get a whole lot stronger and athletic. Once I started Phase 2, my weight started to drop. I went from 151 lbs to 147 lbs in a whole week! This excited me! I reduced my carbs like she said and increased my protein. I eat every 3 hours. I'm starting to see definition in my arms, calves and stomach for the first time since I gave birth back in March! Just stick to it and don't lose motivation just yet. She knows what she is doing.

Jun 20, 2012 3:25am | report
HWhiteman

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HWhiteman

I lost a couple pounds in week one, but mostly just those I had put on the weeks before while on vacation. Then I plateued through weeks 2

Jul 27, 2012 8:46am | report
Showing 1 - 25 of 424 Comments


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