Jamie Eason Live Fit Phase 1 Review + Gaining Weight
Posted Feb 07 2012 9:28pm
So I’m about to say something you do not hear very often:
I want to gain weight
This is also something I never thought I would say. It wasn’t too long ago that I was considered overweight. I’m currently still a healthy weight for my height, but I am at the low end of. Now, before we get too carried away, don’t go thinking that there will be no working out and an influx of ice cream and cookies showing up on the the blog.
Although, I might be able to live with more ice cream
My main reason for saying this is that I want to gain muscle. During my new years goals post, I mentioned how scrawny I’d gotten from focusing so much on running during the last half of 2011. I did not realize just how much muscle tone I’d lost until I saw the pictures from deep water running, and went back to the gym and could only lift half the weight I was lifting before. This was a hard realization because I had worked so hard with a trainer and fellow rugby teammates in 2010.
So, while I do want to gain a little weight. I want to do it right. I want the weight I gain to be in lean muscle that I build up slowly over the 12 week program. And I still want to fuel my body with nutrient dense, whole foods.
So four weeks ago, I set out on Jamie Eason’s Live Fit 12 week muscle building program. The first 4 weeks is considered Phase 1, or the muscle endurance phase. The goals of Phase 1 are as follows:
Start with weight training 4-5 times a week to build lean muscle and get into the habit of working out
Eat clean meals every 2-3 hours
No cardio to make sure you aren’t burning muscle along with fat
Strength Training Routine:
I basically followed the strength training program to a T. I like the set up of Phase one. It is great for people just starting out, or people who have lost all their muscle mass like me. The routine is a traditional weight lifting splits that looked like this:
The idea is build lean muscle in preparation for heavier lifting in Phase 2. So each day consists of 8 or so exercises and you preform the traditional routine of 3 sets of 12 reps.
As I usually do with everything recipes, workouts, any sort of advice, I adapted the program to fit me and my lifestyle. I made changes to the diet and cardio aspects.
Changes to the diet:
I basically already ate pretty clean, so I just made sure I was eating a little more frequently. In addition, I wanted add more protein and health fats to my diet.
Hello fish, eggs, and occasionally some full fat yogurt.
Another reason, I did not follow the diet exactly is because it is very much a “body building diet” consisting of lots of egg whites, ground turkey, and supplements to promote muscle growth. I function better eating a wider variety of food and less meat. As far as supplements, I opted not to use most of them. I do like to use protein powder for smoothies, and what not. However, instead of the whey powder suggested, I stuck with my Sun Warrior Brand . This is the best tasting powder I have found, as well as gentle on my digestive system. I’ve been really enjoying the new Warrior Blend Vanilla a lot, which is made with pea, cranberry, and hemp proteins. The original, which I have in chocolate, is made with brown rice.
Change to the No Cardio Policy:
I did continue to do some cardio approx 4 days a week, but I included more cross training and much, much less running. I even dialed down the intensity a bit by doing run/walk intervals and elliptical training. With that said, let me assure you I was still getting sweaty enough to get my heart rate up. I’ve been really getting back into spinning again, making up my own routines and going to classes.
So, the results of Phase 1: I feel great! I love gaining my strength back. I really wish I had taken measurements and pictures prior to starting, because I began started seeing better definition in my arms after the first 2 weeks! I wasn’t even looking for it really.
And I have been able to increase my weights some since the start of LiveFit. I honestly can’t believe that I am starting phase 2 already. I will definitely be checking back more often with updates from Phase 2 and my road to getting my strong body back.
What is your favorite body part to strength train?I love back and biceps, and Jamie Eason calls these the bombshell muscles. I’ve always wanted a nicely defined back. Hopefully, I will have that after phase 3!