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 Carl’s program, which was provided by Cellucor athlete and founder of Good Times Crossfit, Eric Botsford. Before the Challenge, Carl hit the gym frequently, but hadn’t been dialing in on his nutrition or seeing the muscle growth he wanted. Carl started off his plan in January ready to get to work in the weight room and the kitchen, and he’s looking forward to gains, gains, gains. Sound like you? It’s not too late to join the Challenge! Follow his plan and document your personal progress using the hashtag #VSMakeItCount.
(Not the plan that’s quite right for you? Check out Jessica’s and Lauren’s plans to find a better fit.)
Instead of weighing food or counting macros, Botsford recommends aiming to structure each meal as 40 percent carbs, 40 percent protein, and 20 percent fat. Each portion of protein should be about the size of your closed fist, while each portion of carbs should be about the size of your open hand, and each portion of fat should be about the size of your palm, he says.
Cellucor Cor Performance Whey (1 scoop)