Following Lauren's Muscle-Building Training Plan? Let's Bring It On Home

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 Lauren’s program, which was provided by Dymatize master trainer David Morin and Dymatize Chief Science Officer Robert Wildman Ph.D., R.D., L.D., F.I.S.S.N. Before the Challenge, Lauren ate pretty healthy and went to the gym regularly, but had hit a plateau and stopped seeing progress. Lauren started off her plan in January ready to build muscle and switch things up, striving to get both stronger and leaner. Sound like you? It’s not too late to join the Challenge! Follow her plans 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.)

Meet this month’s trainer, David Morin!

Download Lauren’s plan as a .pdf

To support workout results, aim to consume at least 0.8 grams of protein per pound of target body weight. In order to achieve a leaner, more athletic body, you need ample protein to preserve muscle 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.