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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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sweetld08

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sweetld08

The first day of phase 3 kicked my butt! I felt like throwing up! i haven't had that feeling since running track in college. I absolutely love this program and I'm getting so hyped about realizing the results I've worked so hard for. Thanks for sharing.

Mar 11, 2013 12:12pm | report
 
lauraif

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lauraif

I just finished day one of phase three and I am right there with you. I was heating up and sweating before the first set was complete and my heart rate stayed up until the last jump. Can't wait to see the fat melt off!

Jun 3, 2013 7:54am | report
BelindaR

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BelindaR

So looking forward to phase 3. Energy levels are right up there. Ready to say goodbye to the rest of the floppy bits.

Jun 14, 2013 6:57pm | report
 
cynthkh

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cynthkh

I've got a very important question. What happens once you complete this program? How do you make sure you don't gain the weight back? Do you stay in Phase 3 on the long run?

Sep 13, 2013 5:47am | report
 
vhahn

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vhahn

I am nursing, is there any complications with taking the supplements as well? I woul assume protein shakes are fine....what do you think?

Sep 25, 2013 10:43pm | report
 
mgdever

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mgdever

Is it recommended that in weeks 10 through 12 when we start carb cycling, that we use the lower number of calories each day or do we still vary it based on the type of work out? The calculator always uses of the lower number of calories, but in the write up it doesn't specify. Thanks!

Sep 2, 2014 5:32am | report
 
sbailey78

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sbailey78

mgdever only use the lower number of calories when it is a low carb day. On a high carb day use the higher end of calories. Makes sense?

Sep 4, 2014 5:34am | report
majewskiad

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majewskiad

actually, if you use her calculator it always uses the lower end of the calorie scale. you just manipulate the macros differently.

Sep 10, 2014 11:05am | report
sbailey78

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sbailey78

Why on Week 12 Legs is Low Carb when Week 11 Legs is High Carb?

Sep 3, 2014 5:32am | report
 
Showing 1 - 9 of 9 Comments


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