Congrats! You’ve made it through two-thirds of the 90-Day Make It Count Challenge, kicking some serious butt and taking names. You’re probably feeling—and looking—great by now, eh? (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 3 of The Vitamin Shoppe Health Enthusiast Jessica’s program, which was provided by Dymatize athlete, trainer, and IFBB Pro bikini competitor Angeles Burke and Dymatize Chief Science Officer Robert Wildman Ph.D., R.D., L.D., F.I.S.S.N. Before the Challenge, Jessica hadn’t kept a dedicated exercise routine or diet for a long time, but she’s been working hard to turn her lifestyle around and make healthy changes. 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.
Meet this month’s trainer, Angeles Burke!
To support fat loss, aim to consume at least 0.8 grams of protein per pound of target body weight. To lose body fat by consuming fewer calories than burned daily, you need ample protein to preserve muscles, support exercise results, fight hunger, and support your metabolism, says Wildman.
When you need to eyeball portion sizes, use the following guidelines: One serving of meat is about the size of a deck of cards and one cup of rice, beans, fruits, or veggies is about the size of the average man’s fist.
Intra- and Post-Workout:
1 scoop BCAAs