Jamie Eason’s Workout Routine and Diet Plan

Jamie Eason is a well-known name in the current fitness industry. She has been a former NFL cheerleader and has also won the World’s Fittest Model competition.

Jamie indeed has one of the best-built bodies in the world. And the way she has maintained it is simply phenomenal. Being a cancer survivor, her fitness journey has been quite inspiring to many of her fans and followers.

So let’s get to know in detail what goes into Jamie Eason’s workout routine and diet plan that has not only given her a great physique but has also kept her fitness levels on peak over the years.

Jamie Eason's Workout Routine and Diet Plan

Jamie Eason’s Workout Principles

Jamie sports a physique that is lean, muscular, and immensely athletic. Her supremely fit and well-developed body has been a result of her well-structured workout plan and her dedication to following it religiously.

Jamie Eason’s workout plan consists of weight training and cardio. At times she also likes to incorporate training styles like HIIT and CrossFit into it which not only keep her body in great shape but also enhance her overall agility and athleticism.

Jamie Eason’s Workout Routine

Heavy lifting has always been a prominent part of Jamie Eason’s workout routine. She claims that it subjects the muscles to the kind of stress that they require for growth. When it comes to enhancing her overall strength levels and busting off plateaus, she lifts heavy weights with a relatively lower number of reps.

Jamie claims that strength training has not only given her an amazing physique but it has also contributed significantly towards boosting her inner strength.

Jamie trains each muscle group at least once a week. She even recommends her followers to follow suit. On certain weeks, when she doesn’t have the time to hit the gym 6-days a week, she simply resorts to performing a full-body workout routine 2-3 days a week.

At times Jamie even loves to challenge her body by attending boot camp classes and circuit practice. This change keeps her workout routine exciting and also shocks her body into growth mode.

Now let’s find out more about Jamie Eason’s workout routine-

Jamie Eason's Workout Routine

Day 1- Back

  • Pull-ups- 5 sets of 5 reps
  • Lat pulldowns- 3 sets of 10-12 reps
  • T-bar rows- 3 sets of 10-12 reps
  • Close-grip seated rows- 3 sets of 12 reps
  • Single-arm dumbbell rows- 3 sets of 12 reps
  • Cardio- 1 mile run

Day 2- Shoulders

  • Seated dumbbell overhead press- 3 sets of 10-12 reps
  • Lateral raises- 3 sets of 10 reps
  • Cable lateral raises- 3 sets of 10-12 reps
  • Reverse pec deck flys- 3 sets of 12 reps
  • Cardio- 1 mile run

Day 3- Legs

  • Smith machine barbell squats- 3 sets of 12-15 reps
  • Goblet squat- 3 sets of 12-15 reps
  • Barbell hip thrust- 3 sets of 12-15 reps
  • Leg extensions- 3 sets of 12 reps
  • Walking barbell lunges- 3 sets of 20 reps on each leg
  • Standing calf raises- 3 sets of 20 reps

Day 4- Chest, Arms, Abs, and Cardio

  • Incline dumbbell press- 2 sets of 10 reps + 2-minute jump rope
  • Cable flys supersetted with cable bicep curls- 2 sets of 10 reps
  • Bicycle crunches- 3 sets of 25 reps
  • Roman chair leg raises- 3 sets of 10 reps
  • Cardio- 1 mile run

Day 5- Legs

  • Smith machine squats- 3 sets of 12-15 reps
  • Lying leg curls- 3 sets of 10-12 reps
  • Romanian deadlifts- 3 sets of 12-15 reps
  • Leg press- 3 sets of 15 reps
  • Seated calf raises- 3 sets of 12-15 reps

Cardio Routine

Jamie prefers to keep her cardio routine short, simple, and effective. She includes interval training, sprinting, and plyometrics into it which enables her to torch off maximum amounts of fat in minimum amounts of time.

This approach also prevents her cardio routine from turning boring and monotonous.

Training Weak Muscle Groups

Nobody is perfect. And when it comes to building an aesthetic body, everyone has some muscle groups that need extra attention for their development.

Jamie recommends training them at least twice a week with a decent number of sets and reps along with challenging them with heavier weights.

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Avoid Overtraining

Jamie always recommends not to overtrain oneself. Getting started with a training program can be extremely exciting. And at times people often make the mistake of overtraining themselves to gain results faster. But this approach is absolutely futile.

An ideal training session should be stimulating not annihilating. And one should also pay special attention to diet and rest periods to gain the most out of it.

Jamie Eason’s Diet Plan

Jamie Eason's Diet Plan

To get the most out of her training sessions, Jamie has to be pretty disciplined about how she is feeding her body.

Jamie Eason’s diet plan has medium-high amounts of proteins and low amounts of fats. Talking about her carb intake, she keeps on changing its quantity as per her training goals.

For instance, when she is training to put on muscle size, she ups her carb intake whereas when it comes to getting lean and shredded she reduces her carb intake substantially.

Jamie also prefers to consume carbs along with proteins post her workout sessions. She claims that doing so sweeps the proteins directly into muscle tissues.

Jamie’s diet plan consists of numerous food items such as 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, raw stevia, etc. To keep her body hydrated, Jamie also drinks plenty of water throughout the day.

Jamie keeps on switching her meal plan from time to time. So let’s have a look at a sample meal plan that you can rely on to build a body like that of Jamie Eason:-

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

Eating At Regular Intervals

Jamie doesn’t believe in the idea of starving oneself to stay in shape. Instead, she prefers eating healthier meals after every 3 hours. This dieting approach doesn’t let her body get deprived of essential nutrients and good calories. This further contributes towards boosting her muscle recovery along with keeping her metabolism levels in check.

Nutritious Cheat Meals

When it comes to having cheat meals, Jamie doesn’t go with the conventional route. Instead of eating junk foods on her cheat days, she simply resorts to making/cooking healthier food items in a manner that makes them taste great.

She claims that eating unhealthy food items on cheat days makes you crave more of them. And that is something you shouldn’t experience if you want to be in shape. Owing to this reason, food items that have empty calories, refined sugar, artificial additives, and chemical ingredients find no place in her diet chart.

Jamie Eason’s Supplements

Jamie follows an intense workout regime to keep herself in shape. To ensure that her nutrition plan fetches her body with all the essential nutrients she has to rely on a few supplements as well. They enable her to fulfill her everyday nutritional requirements.

Jamie Eason’s supplements stack consists of the following:- 

  • Whey protein
  • BCAAs
  • Multivitamins

Jamie prefers having 2-3 protein shakes throughout the day to fuel her muscles with a quick-digesting protein that promotes muscle building and growth.

She also consumes BCAAs before, after, and during her workout sessions to ensure that her body doesn’t lack essential amino acids.

Jamie claims that no matter how perfect one’s nutrition plan is, getting 100% of the RDA of each nutrient is almost next to impossible. Thus, supplementing one’s nutrition plan with multivitamins is crucial as well.

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Wrapping Up

So that was all about Jamie Eason’s workout routine and diet plan. Even though there are several things that we can learn from her fitness regime, one thing that we must learn from her is her ‘fighting’ spirit.

Even after getting diagnosed with cancer at 22, she went on to earn a prominent position for herself in the fitness industry. This tells a lot about her perseverance toward being the best version of herself. And if you too develop a ‘fighting’ spirit like hers, you too will be able to attain the goals that you have always dreamt of.