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Jamie Eason's LiveFit Trainer - Phase 3
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Jamie Eason's LiveFit Trainer -
Phase 3

Watch The Video - 10:00


Daily Programs For Phase 3


Here's an introduction to the Phase 3 workouts and meal plans. Each day has a printable guide complete with that day's workout, meal plan or both:

Schedule. Track. Succeed.

Week 9


Day
57
Quads
&
Calves
Day 57
Day
63
Rest Day 63

Week 10


Workout At Home


Week 11


Week 12


phase 1phase 2phase 3

Phase 3: Burn Unwanted Fat, Save Hard-Earned Muscle


Let the fat burning fun begin!

By this stage of the program, you're no stranger to hitting the weights with intensity, and you have quality muscle to show for your efforts. Now, in Phase 3, the training goal changes from muscle building and fat burning to strictly fat burning, while preserving as much muscle as possible.

You worked hard for that muscle. You want to keep it even while burning blubber. Why not add even more muscle even while burning fat? Simply put, it's difficult to continue to grow while simultaneously creating the sort of calorie deficit needed to burn fat. We're not drastically reducing calories. However, to create enough of a deficit, we are increasing the intensity of the workouts by adding high-intensity interval training (HIIT), plyometrics, super-sets and active rests.

Some of you might be familiar with those terms, some not. In either case, I'm including a glossary of terms at the end of the write-up for this phase. Just scroll down to the bottom as needed! The information will be refreshed on each day's program as well, just so you don't forget.

I'm excited for this phase to begin! It's intense, but with the finish line now in sight, you can do it!

WEEKS 9 & 10: TRAINING


The Phase 3 workouts emphasize techniques designed to enhance the cardiovascular benefits of training. As a result, you'll often use a lower weight for higher repetitions.

Several notes to keep in mind:

  1. Equipment-wise, I recommend purchasing a jump rope. You will use it often.
  2. These workouts are more intense than before, so if you have any joint problems, please respect your limitations. Don't perform any exercises that cause pain.
  3. I recommend taking 1-minute rests between sets during this phase, except as noted. If you need more time, please take it.
  4. These workouts should take an hour to an hour and half to complete, depending on the traffic at your gym.

WEEKS 11 & 12: TRAINING


For each circuit, perform the allotted number of reps for each exercise consecutively. Rest 3 to 5 minutes before repeating the routine twice more.

After completing the entire circuit, choose an option for cardio to perform for 30 to 40 additional minutes. Aim for medium intensity. This means breaking a light sweat and exercising at a rate where you could still converse with someone, though you'd rather not.

In contrast, high intensity would force you out of that comfort zone, and it can only be maintained for short durations, anyway. As an upper limit, keep your heart rate beneath its maximum capacity (220 minus your age).

So for me, it would be 220 minus 35 (years) = 185.

HEART RATE CALCULATOR
Enter Your Age
Results
Max Heartrate

We're in the home stretch, so it's important not to miss these workouts. That way, when you reach your goal date, you'll have leaned out as much as possible.

Glossary of Phase 3 Terms:

  • 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.

WEEK 9 NUTRITION


Week 9's nutrition plan is basically a continuation of Week 8's.

WEEKS 10, 11 & 12: NUTRITION


Beginning on the first day of Week 10, you'll be "carb cycling," a process that you will continue to follow through the end of the program.

Carb cycling takes the macronutrients (the proteins, fats and carbs) of your meals and manipulates them to reduce body fat to very low levels, with as little muscle cannibalization as possible.

Here's the theory: Because carbs are the body's preferred source of fuel, cycling those carbs - eating lower amounts some days, higher amounts other days - confuses the body by not giving it a constant and dependable fuel source. When we reduce the intake of carbs on lower carb days, we'll replace those calories with protein and healthy fats. That way you'll have an adequate number of calories and maintain as much muscle as possible as you continue to exercise.

This technique isn't for the faint of heart; following it to the letter takes discipline. You'll need to count and weigh every meal, taking care to consume the proper portions of macros from day to day.

This carb cycle will last only 3 weeks. Any longer and you might lose too much hard-earned muscle.

So here's how it works:

To determine your carbohydrate requirements, take the lower number of calories you determined at the start of Week 7. For example, my calorie range was 1300-1800 calories, so the number I'll use for the carb cycle will be 1300.

LOW-CARB DAY:


Only 20% of your calories will be from carbohydrates.

LOW-CARB DAY CALORIE CALCULATOR
Enter Your Weight
Results
Total Calories
Carbs
Protein
Fat

HIGH-CARB DAY


We'll again use the total daily calories that we determined for Week 7 (the lower number), only this time, 50% of the calories consumed will come from carbs.

HIGH-CARB DAY CALORIE CALCULATOR
Enter Your Weight
Results
Total Calories
Carbs
Protein
Fat

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Comments

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Newmom2012

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Newmom2012

I'm a little confuse on the portion size for fats on phase 1 and 2 it has plan for female and male with portion size

Feb 25, 2013 3:26pm | report
 
JeanieHubert

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JeanieHubert

Jamie-

My nutritionist was concerned with the low amount of carbs that i am eating on my low carb days (73 grams). She advised me that the minimum amount of carbs that your body requires for the brain to get enough glucose to function properly is 130 grams. Can I eat 130 grams of carbohydrates as a new minimum so I can meet my goals for my nutritionist as well as this program?

May 28, 2013 5:57pm | report
 
pHbalance

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pHbalance

I'm not a nutritionist but the low carb days aren't going to be in favor of your nutritionist. This style of eating is what bodybuilders/swimsuit competitors use the last weeks before a competition. You are trying to confuse your body so you can retain the most muscle while losing the most fat. That's why it is advised to use this diet for no longer than 3-4 weeks. Hope that helps

Jun 26, 2013 11:48am | report
BaileenC

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BaileenC

By week 10 I will be backpacking and hiking the entire week in Alaska. Do you have recommendations of what I can do (besides hiking) to keep my body in shape so I can pick up week 10 when I get back from the trip? Suggestions of camping food that I can bring that will also not ruin my regiment with this program?

Jun 9, 2013 4:33pm | report
 
emdailey

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emdailey

Gaining weight like a fiend. I am so discouraged. I keep waiting to lean out, but it is not happening. I still look "fluffy". Anyone else struggling with this?

Sep 17, 2013 9:27am | report
 
pamp3r3d

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pamp3r3d

How the heck do you transition back into a normal & healthy diet after the carb cycling????

Sep 25, 2013 11:52am | report
 
lisabasinger

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lisabasinger

is there a sample diet we can use for this phase?

Jul 17, 2014 10:14am | report
 
cheeselady222

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cheeselady222

I'm new to this. What happens when you end phase 3. What work out should you follow?

Jul 23, 2014 12:48pm | report
 
Showing 1 - 8 of 8 Comments


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