Im starting the year out going back to where I started when I began bodybuilding. Jaime Eason’s Livefit Trainer is really great for beginner to intermediate levels of fitness. There are three phases to her workout. This workout is 12 weeks long and it is good. You’ll get variety with each new phase. Each phase lasts about 4 weeks. I started noticing major differences in my body in phase 3. Follow her meal plan and workout and Im sure that you too will notice a change in your body. If anything, you’ll develop your passion for lifting weights!
Jamie Eason’s LiveFit Trainer: Day 1
Today is a day of firsts.
It’s the first day of your new lifestyle, the first step toward your new body, and our first workout together. I hope you’re excited, committed and ready to transform!
Remember, there’s absolutely nothing to fear: I’ll be training with you through every exercise, helping you push each and every rep.
Jamie Explains The LiveFit Stack
Watch The Video – 5:24
Before we hit the gym, focus on these training notes:
- This is the muscle endurance phase: we’re prepping your muscles for heavier weight and more intense training down the road.
- You’ll be doing 3 sets of 12 repetitions (3 X 12) for each exercise.
- Aim for 1 minute of rest between each set.
- The amount of weight you lift should be 60% of your maximum effort. Lifting too much too soon will lead to excessive muscle soreness.
- Each workout, depending on gym traffic and your training pace, should take about an hour.
The Workout
Chest/Triceps:
Wide Pushups
3 sets of 12 reps
1 min restStandard or on knees
Dumbbell Bench Press
3 sets of 12 reps
1 min rest
Flat Bench Cable Flyes
3 sets of 12 reps
1 min rest
Narrow Pushups
3 sets of 12 reps
1 min restStandard or on knees
Standing Dumbbell Triceps Extension
3 sets of 12 reps
1 min rest
Triceps Pushdown
3 sets of 12 reps
1 min rest
Phase 1 Diet Tips:
- Eat first meal within an hour of waking.
- Plan ahead! Designate a food preparation day.
- Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.
- Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It’s the secret to speeding up your metabolism. Be on time!
- Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetener.
- Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.
- Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
- Consistency is key! If you have a day where you slip up … Don’t give up! Start fresh at your next meal or the next day. You can do it!
Female Diet for Phase 1
Breakfast
-
egg whites
5 -
vegetables
Unlimited -
starch
1 serving
Breakfast Alternative
-
Egg White Omelet with Chicken and Oatmeal
Try a clean, convenient, and delicious B-Elite Fuel meal!
Mid-morning
-
turkey or chicken muffins
2 -
vegetables
Unlimited
Lunch:
-
lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy)
6 oz -
starch
1 serving -
salad and vegetables
Unlimited
Lunch Alternative
-
Chicken, Sweet Potato, and Green Beans
Try a clean, convenient, and delicious B-Elite Fuel meal!
Mid-afternoon:
-
turkey or chicken muffins
2 -
vegetables
Unlimited
Dinner:
-
lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy)
6 oz (8 oz for fish) -
starch
1 serving -
salad and vegetables
Unlimited
Dinner Alternative
-
Sirloin Burger, Brown Rice, and Asparagus
Try a clean, convenient, and delicious B-Elite Fuel meal!
Evening:
-
egg whites
5-6 -
vegetables
Unlimited
Note: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
Limit fruit to twice daily: berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Male Diet for Phase 1
Breakfast
-
egg whites
8Other Options:
5 egg whites, 1 whole egg -
veggies
1 serving -
starch
1 serving
Mid-morning
-
turkey or chicken muffins
4Other Options:
Small meal option -
vegetables
Unlimited
Lunch:
-
lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy)
8 oz (10 oz for fish) -
starch
1 serving -
salad and vegetables
Unlimited
Mid-afternoon:
-
turkey or chicken muffins
4Other Options:
Small meal option -
vegetables
Unlimited
Dinner:
Evening:
-
egg whites
6-8 -
vegetables
Unlimited
Note: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
Day 2
Back/Biceps:
Wide-Grip Lat Pulldown
3 sets of 12 reps
1 min rest
One-Arm Dumbbell Row
3 sets of 12 reps
1 min rest
Seated Cable Rows
3 sets of 12 reps
1 min
Underhand Cable Pulldowns
3 sets of 12 reps
1 min rest
Dumbbell Alternate Bicep Curl
3 sets of 12 reps
1 min rest
One Arm Dumbbell Preacher Curl
3 sets of 12 reps
1 min rest
Standing Biceps Cable Curl
3 sets of 12 reps
1 min rest
Legs/Calves:
Leg Press
3 sets of 12 reps
1 min rest
Leg Extensions
3 sets of 12 reps
1 min rest
Wide Stance Barbell Squat
3 sets of 12 reps
1 min rest
Seated Leg Curl
3 sets of 12 reps
1 min rest
Standing Calf Raises
3 sets of 12 reps
1 min rest
Seated Calf Raise
3 sets of 12 reps
1 min rest
Shoulder/Abs:
Seated Dumbbell Press
3 sets of 12 reps
1 min rest
Standing Dumbbell Straight-Arm Front Delt Raise To A ‘T’ (up and open)
3 sets of 12 reps, 1 min rest
Side Lateral Raise
3 sets of 12 reps
1 min rest
Seated Bent-Over Rear Delt Raise
3 sets of 12 reps
1 min rest
Exercise Ball Crunch
3 sets of 12 reps
1 min rest
Air Bike
3 sets of 12 reps
1 min rest
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