If you’ve charged through the first four weeks of the 90-Day Make It Count Challenge with us, you’re probably feeling pretty good and ready to turn up the heat. (If you’re just tuning in, the 90-Day Make It Count Challenge is a three-phase challenge in which you choose one of three Health Enthusiasts’ training and nutrition programs that best matches your personal goals.)
Below is phase 2 of The Vitamin Shoppe Health Enthusiast Jessica’s program, which was provided by Cellucor athlete, fitness model, and trainer, Jen Jewell. Before the Challenge, Jessica hadn’t kept a dedicated exercise routine or diet for a long time, but she’s working hard to turn her lifestyle around. Jessica started in January at her heaviest weight ever, and she’s striving to lose pounds and get re-energized. Sound like you? It’s not too late to join the Challenge! 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.)
Aim to get roughly 0.8 to 1.2 grams of protein per pound of bodyweight per day, recommends Jen Jewell. (For a 150-pound person, that’s somewhere around 150 grams of protein.) The meal plan’s protein portions split your intake up evenly throughout the day, so you’re consuming about 30 grams of protein at each of the day’s five meals. Portion sizes of protein, fat, and carbs stay balanced throughout the day. Aim for portions of carbs similar to your portions of proteins. Healthy fats will be a smaller portion (about a third to half of your protein and carb portions, since fats are more calorie-dense.) This formula should help you build healthy meals with a variety of ingredients, and when you’re on the go.
1 scoop Cellucor C4 Ripped
Intra- and Post-Workout:
1 scoop Cellucor Alpha Aminos