90-Day Make It Count Challenge: Follow Jessica’s Plan

Most people start the new year off with the very best of intentions, ready to take on their resolutions to be healthier, stronger, fitter, etc. full steam ahead. But somewhere around the third week of January, they just…poop out. No judgement here—we’ve been there. But, we do have a solid plan of action for reaching your goals this year.

Introducing the 90-Day Make It Count Challenge! This is a three-phase challenge in which you pick one of three Health Enthusiasts’ training and nutrition programs that best matches your personal goals. The plans for the month of January have been provided by lifestyle transformation coach Dylan Thomas, who specializes in fat loss, muscle building, and metabolic enhancement

Related: All MuscleTech and Hydroxycut products are BOGO 50% in January. 

Below is The Vitamin Shoppe Health Enthusiast Jessica’s plan. Jessica hasn’t kept a dedicated workout routine or diet for a long time, and is eager to turn her lifestyle around. At her heaviest weight ever, she wants to lose pounds and get re-energized. Sound like you? Follow her plan and document your personal progress using the hashtag #VSMakeItCount.

(Not the plan that’s quite right for you? Check out Carl’s and Lauren’s plans to find a better fit.) 

jessicas-daily-meal-plan

Download Jessica’s meal plan as a .pdf

Suggested Supplements

Meal 1:
MuscleTech Platinum Multi Vitamin (3)
The Vitamin Shoppe Omega Fish Oil (1)
Hydroxycut Next Gen (2)

Meal 2:
The Vitamin Shoppe Omega Fish Oil (1)
Hydroxycut Next Gen (2)

Meal 3:
The Vitamin Shoppe Omega Fish Oil (1)

Meal 4:
The Vitamin Shoppe Omega Fish Oil (1)

Week 4 Jessica's Workout Plan.png

Download Jessica’s workout plan as a .pdf

Strength Training Adjustment Progression
Week 2: Increase sets to 3, reps remain at 10
Week 3: Sets remain at 3, reps increase to 12
Week 4: Sets remain at 3, reps increase to 15

Plyo Circuit Weekly Progression
Week 2: 3 times through the circuit
Week 3: 4 times through the circuit
Week 4: 5 times through the circuit

Abdominal Training Progression
Week 2: 4 sets of each exercise
Week 3: 5 sets of each exercise
Week 4: 6 sets of each exercise

Moderate Intensity Cardio Progression
Week 1: 10-minute warmup, 10 minutes post-workout
Week 2: 10-minute warmup, 15 minutes post-workout
Week 3: 10-minute warmup, 20 minutes post-workout
Week 4: 15-minute warmup, 20 minutes post-workout

High Intensity Sprints
Week 1: 3 Sprints, 10 Seconds in duration
Week 2: 4 Sprints, 10 Seconds in duration
Week 3: 5 Sprints, 10 seconds in duration
Week 4: 6 Sprints, 10 Seconds in duration

Suggested Supplements

Intra-Workout:
1 scoop Amino Build Next Gen
1/2 scoop MuscleTech Platinum Glutamine

Post-Workout:
1 scoop NitroTech 100% Whey Gold OR 1 NitroTech Crunch bar

On-the-Go:
1 scoop NitroTech Ripped

Published by

2 thoughts on “90-Day Make It Count Challenge: Follow Jessica’s Plan

Comments are closed.