Jamie Eason’s daily food schedule:

• 6:00 a.m. “Half a cup of oatmeal and five egg whites with chopped bell peppers and onions.”
• 9:00 a.m. “Turkey meatloaf and one rice cake with two tablespoons of cinnamon cottage cheese on top.”
• 12:00 p.m. “Five ounces of stir-fried chicken with half a cup of brown rice and steamed veggies.”
• 3:00 p.m. “Two corn tortillas topped with black beans, pepper, onions and five ounces of grilled chicken.”
• 6:00 p.m. “Turkey meatloaf with a four-ounce sweet potato and one cup of steamed broccoli.”
• 9:00 p.m. “Six boiled egg whites, cut in half and stuffed with water-packed canned tuna (mixed with celery, onions, mustard and spices). Plus, one toffuti pop.”

Jamie Eason’s weekly training schedule:

Monday: Heavy Upper Body

“The reps are low on these because I go as heavy as possible to build muscle,” she says.

1) Barbell Bench Press: 6 sets, 3 reps
2) T-Bar Row: 6 sets, 3 reps
3) Standing Barbell Shoulder Press: 5 sets of 5 reps
4) Pull-ups: 5 sets, 5 reps (“You may want to use an assisted pull-up machine or do pull-downs if you’re not yet strong enough to do pull-ups with your bodyweight,” she suggests.)
5) Skull Crusher: 3 sets, 5 reps
6) Barbell Curl: 3 sets, 5 reps

Tuesday: Light Lower Body and Abs, plus Cardio

“I do higher reps with lighter weights on Tuesdays to help carve the muscles,” Jamie says, “but I only give myself a minute rest in between sets to maintain an elevated heart rate.”

1) Unilateral Leg Press: 3 sets, 15-20 reps
2) Lying Leg Curl: 3 sets, 15-20 reps
3) Dumbbell Walking Lunge: 2 sets, 30 reps
4) Seated Calf Raise: 3 sets, 20 reps
5) Crunch: 3 sets until failure

Cardio
“I do plyometrics or 30-second sprints at 9 mph on the treadmill,” she says.

Wednesday: Off

Thursday: Light Upper Body

“I do higher reps with lighter weights, and only a minute rest in between,” says Jamie.

1) Incline Barbell Press: 3 sets, 15 reps
2) DB Row: 3 sets, 15 reps
3) DB Lateral Raise: 3 sets, 1 rep
4) Pull-down to the front: 3 sets, 15 reps
5) Preacher Curl: 2 sets, 15 reps
6) Overhead DB extension: 2 sets, 15 reps
Cardio: Plyometrics or 30-second sprints at 9 mph on the treadmill

Friday: Heavy Lower Body and Abs

“Here’s where I do low reps with heavier weight to build strength,” Jamie says.

1) Barbell Squat: 6 sets, 4 reps
2) Rack Deadlift: 1 set, 8 reps; 1 set, 6 reps; 1 set, 4 reps; 1 set, 2 reps
3) Dumbbell Stiff-legged Deadlift: 3 sets, 6 reps
4) Standing Calf Raise: 5 sets, 5 reps
5) Hanging Leg Raise: 3 sets, 8 reps

Saturday: Cardio (Running or Stepmill)

Sunday: Off