When it comes to finding inspiration and guidance, few names are as synonymous with fitness transformation as Jamie Eason. Renowned fitness model, personal trainer, ex-former NFL (National Football League) cheerleader, and winner of the world's fittest model competition, Jamie Eason, has captivated the fitness industry with her incredible physique and unwavering dedication to health and wellness.
As a fitness expert, I will detail Jamie Eason's workout and diet, uncovering the principles that have helped her achieve her remarkable physique and success.
Having personally followed Jamie Eason's workout and diet protocols, I can attest to the transformative power of her methods. Through her guidance, I have experienced increased strength, improved body composition, and a newfound sense of confidence in my fitness journey.
Her Stats
- Age: 47 years
- Height: 5'2"
- Weight: 115 lbs
- Waist: 25"
- Bust: 35"
Jamie Eason Workout Routine
Jamie Eason's workout routine is designed to target and sculpt the entire body, emphasizing strength, muscle tone, and overall fitness. Her approach combines weightlifting, cardiovascular exercises, and targeted movements to maximize results and promote a balanced physique.
Her workout routine revolves around weight training, which she believes is crucial for muscle growth and overall strength. By subjecting her muscles to intense stress, Jamie has sculpted her physique and cultivated inner strength. Her training approach involves targeting each muscle group at least once a week.
Here are the key components of Jamie Eason's workout routine:
Day 1 - Back
- Lat pulldowns - 3 sets of 10-12 reps
- Pull-ups - 3 sets of 5 reps
- Close-grip seated rows - 3 sets of 12 reps
- Single-arm dumbbell rows - 3 sets of 12 reps
- T-bar rows - 3 sets of 10-12 reps
- Cardio - 1-mile run
Day 2 - Shoulders
- Reverse pec deck flys - 3 sets of 12 reps
- Seated dumbbell overhead press - 3 sets of 10-12 reps
- Cable lateral raises - 3 sets of 10-12 reps
- Lateral raises - 3 sets of 10 reps
- Cardio - 1-mile run
Day 3 - Legs
- Walking barbell lunges - 3 sets of 20 reps on each leg
- Goblet squat - 3 sets of 12-15 reps
- Standing calf raises - 3 sets of 20 reps
- Barbell hip thrust - 3 sets of 12-15 reps
- Leg extensions - 3 sets of 12 reps
- Smith machine barbell squats - 3 sets of 12-15 reps
Day 4 - Chest, Arms, Abs, and Cardio
- Cable flys supersetted with cable bicep curls - 3 sets of 10 reps
- Bicycle crunches - 3 sets of 25 reps
- Roman chair leg raises - 3 sets of 10 reps
- Incline dumbbell press - 3 sets of 10 reps + 2-minute jump rope
- Cardio - 1-mile run
Day 5 - Legs
- Leg press - 3 sets of 15 reps
- Lying leg curls - 3 sets of 10-12 reps
- Smith machine squats - 3 sets of 12-15 reps
- Romanian deadlifts - 3 sets of 12-15 reps
- Seated calf raises - 3 sets of 12-15 reps
“Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't.”
- Jamie Eason, Fitness Model & Personal Trainer
Workout Principles
Jamie Eason's workout principles revolve around heavy lifting, targeting each muscle group weekly, and integrating compound exercises for optimal muscle growth and strength.
Jamie Eason's workout plan consists of weight training and cardio. She also sometimes incorporates various training styles, such as HIIT and CrossFit, to enhance overall agility and athleticism while maintaining a great physique.
She incorporates cardiovascular activities like interval training, running, cycling, or using cardio machines to improve cardiovascular fitness, burn fat, and enhance overall endurance [1].
Jamie Eason’s Diet Plan
To optimize training and achieve desired results, Jamie Eason maintains a disciplined approach to her diet. She consumes healthy food, and her nutrition plan focuses on moderate to high protein intake and low amounts of fats. The quantity of carbohydrates in her diet varies based on her training goals.
When aiming to build muscle size, she increases her carb intake, while when aiming for a lean and shredded physique, she significantly reduces her carb intake.
For post-workout, Jamie prefers consuming carbs alongside proteins to facilitate the direct delivery of proteins into her muscle tissues. Her diet consists of a wide range of foods, including fresh fruits and vegetables, chicken breast, lean fish, avocados, lentils, green beans, egg whites, gluten-free grains, nuts, berries, Greek yogurt, unsweetened almond milk, London broil, vinegar, maple syrup, and raw stevia.
Jamie frequently adjusts her meal plan, introducing variety into her diet. Here is a sample meal plan that exemplifies her approach to building a physique like Jamie Eason's:
Meal 1 - Breakfast
- 5-6 egg whites
- Raw vegetables
Meal 2 - Mid-morning Snack
- Chicken muffins OR homemade protein bars
Meal 3 - Lunch
- 6 oz of white meat or chicken breast
- Salad and raw vegetables
Meal 4 - Mid-afternoon
- Chicken muffins OR homemade protein bars
Meal 5 - Dinner
- 6 oz of lean meat
- Salad and boiled vegetables
Meal 6 - Bedtime Snack
- 5-6 egg whites
- Protein shake
Diet Principles
Jamie emphasizes the importance of eating at regular intervals, typically every 3 hours, rather than resorting to starvation methods. This approach ensures her body receives essential nutrients and calories, promoting muscle recovery and healthy metabolism.
When it comes to cheat meals, she has a unique approach. Rather than indulging in unhealthy junk and processed foods, she focuses on preparing and cooking healthier alternatives that are equally delicious.
According to Jamie, consuming unhealthy foods on cheat days can increase cravings, hindering progress towards achieving a desired physique. Therefore, her diet chart excludes food items with empty calories, refined sugar, artificial additives, and chemical ingredients, prioritizing nutritious choices instead.
Adequate hydration is also a priority for Jamie, and she ensures to drink plenty of water throughout the day.
What Supplements Does She Take?
In pursuing optimal fitness and overall well-being, Jamie Eason understands the significance of supplementing her nutrition plan with carefully chosen supplements. These supplements provide her body with essential nutrients that may be challenging to obtain solely through diet.
Here is Jamie Eason's supplements stack:
Whey Protein
Jamie consumes 2-3 protein shakes throughout the day to fuel her muscles.
Whey protein supplements are good for promoting muscle building and growth. They provide a quick-digesting protein source that helps fuel the muscles and support recovery after intense workouts [2].
BCAAs
Branched-chain amino acids are beneficial for preventing muscle breakdown and enhancing muscle recovery. Jamie consumes BCAAs after and during her workout to ensure the body has an adequate supply of essential amino acids [3].
Multivitamins
Jamie Eason emphasizes the importance of supplementing with multivitamins as it can be challenging to obtain 100% of the recommended daily allowance (RDA) for each nutrient solely through diet.
Multivitamins help bridge nutritional gaps and ensure the body receives essential vitamins and minerals for overall health and well-being [4].
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