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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
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!


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.


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.

Enter Your Age
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'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.


Only 20% of your calories will be from carbohydrates.

Enter Your Weight
Total Calories


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.

Enter Your Weight
Total Calories

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Showing 1 - 8 of 8 Comments

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Where can i find sample diets for this phase with calorie intake and such

Mar 6, 2013 9:26am | report

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I have finished the 12 weeks and although I have seen so much change I need to keep going but dont know how. What happens after 12 weeks? What should I do now to keep the muscle but zone into certain problem areas?

Jun 2, 2013 11:32pm | report

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You could either repeat the program from Phase 2 on or there is another program that Jamie Eason has that is for more muscle building and shredding. I would dig around in the 'find a plan' portion of bodybuilding. I'm 2 weeks out from finishing the plan and have seen huge change, but am also ready for more:). Hope this was helpful. Good luck on your journey!!

Jun 10, 2013 10:03am | report

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I have been loving Jamie's live fit plan. Phase 1 was difficult because i had to cut out all cardio. Phase 2 was great, i loved adding in that bit of cardio & by the end i could see great results with muscle building.

I started Phase 3 and there was one workout (the first leg workout) & i felt like vomiting half way through but that subsided & i continued on.

After completing the first week of phase 3 i have lost motivation to continue with phase 3. Quite simply i struggle to find the time to fit it all in. I am not completing all the exercises & have no time left for cardio. i get up at 4.45am every morning. Any earlier & i feel it is impractical in my every day life.

I think i will go back to phase 2. Get in, work it hard, and see results. I love pushing to limits with weights, as opposed to 30 reps of the same thing over & over.

Maybe i will try phase 3 again after completing phase 2 2nd time round.

Sep 12, 2013 4:04pm | report

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Hello! I felt the exact same way, just started Phase 3 yesterday and that leg workout killed me! I am also thinking on completing Week 1 of Phase 3 and then going back to Phase 2 or some other muscle building program. I did see results with this program but I was not able to fully follow the diet and thats why i want to do it again.

Jun 17, 2014 10:21am | report

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Ha, I thought I was the only one feeling this way about Phase 3. I absolutely HATE it. I just completed Week 1 and am looking at how I can "fix" week 2 to suite me better. I find the super sets and active rests exercises really don't work at my gym, so I am going to have to rearrange them a bit. I do feel that I am not giving my all because of this and I am loosing motivation. I can't wait for this week to be over, the following weeks look like a de-load so I am excited with those as I know they will help loose the last few pounds of fat.

Jun 20, 2014 3:22pm | report

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This phase completely blows!!! I have two weeks left and I don't know if I have it in me to finish.........

Jun 26, 2014 3:56pm | report

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I agree with Kathc! Its hard to spend 2 hrs in the gym specially when its 6 days a week. Its a bit insane....we have life outside of the Gym! If anyone has suggestions about how Phase 3 workouts can be modified, i would really appreciate it! Thanks in advance!

Jun 27, 2014 2:30pm | report
Showing 1 - 8 of 8 Comments

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