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 Lauren’s plan. Lauren works out often and eats right, but recently she’s hit a wall in terms of results. Lauren’s looking to switch up her fitness routine and build muscle. 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 Jessica’s plans to find a better fit.) 

Download Lauren’s meal plan as a .pdf

Suggested Supplements

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

Meals 2/3/4:
The Vitamin Shoppe Omega Fish Oil (1)

Download Lauren’s training plan as a .pdf

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

Moderate Intensity Cardio Progression
Week 1-2: 5-minute warmup, 5 minutes post-workout
Week 3-4: 5-minute warmup, 10 minutes post-workout

Deadlift Conditioning Circuit Progression
Week 1: 3 times through
Week 2: 4 times through
Week 3: 5 times though
Week 4: 6 times through

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