{"id":1442,"date":"2016-12-29T06:00:38","date_gmt":"2016-12-29T11:00:38","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=1442"},"modified":"2017-06-22T06:54:07","modified_gmt":"2017-06-22T10:54:07","slug":"90-day-make-it-count-challenge-carls-plan","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-carls-plan\/","title":{"rendered":"90-Day Make It Count Challenge: Follow Carl’s Plan"},"content":{"rendered":"<p><em>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\u2014we’ve been there. But, we do have a solid plan of action for reaching your goals this year.<\/em><\/p>\n<p><em>Introducing the <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/90-day-challenge\" target=\"_blank\">90-Day Make It Count Challenge<\/a>! 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<\/em><em> lifestyle transformation coach Dylan Thomas, who specializes in fat loss, muscle building, and metabolic enhancement<\/em><em>. <\/em><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/b\/muscletech\/N-976\" target=\"_blank\">All MuscleTech and Hydroxycut products are BOGO 50% in January. <\/a><\/strong><\/p>\n<p><em>Below is The Vitamin Shoppe Health Enthusiast Carl’s plan. Carl is a dedicated gym rat with a goal to get cut and be “HUGE.” Sound like you? Follow his plan and document your personal progress using the hashtag #VSMakeItCount.<\/em><\/p>\n<p><em>(Not the plan that’s quite right for you? Check out <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/12\/29\/90-day-make-it-count-challenge-jessicas-plan\/\" target=\"_blank\">Jessica’s<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/12\/29\/90-day-make-it-count-challenge-laurens-plan\/\" target=\"_blank\">Lauren’s<\/a> plans to find a better fit.) <\/em><\/p>\n<p style=\"text-align:center;\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"1454\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/carls-daily-meal-plan\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/carls-daily-meal-plan-1.png?fit=1135%2C2808&ssl=1\" data-orig-size=\"1135,2808\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"carls-daily-meal-plan\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/carls-daily-meal-plan-1.png?fit=121%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/carls-daily-meal-plan-1.png?fit=414%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-1454\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2016\/12\/carls-daily-meal-plan-2.png?resize=740%2C1831\" alt=\"carls-daily-meal-plan\" width=\"740\" height=\"1831\"><\/noscript><img decoding=\"async\" data-attachment-id=\"1454\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/carls-daily-meal-plan\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/carls-daily-meal-plan-1.png?fit=1135%2C2808&ssl=1\" data-orig-size=\"1135,2808\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"carls-daily-meal-plan\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/carls-daily-meal-plan-1.png?fit=121%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2016\/12\/carls-daily-meal-plan-1.png?fit=414%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-1454 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201135%202808%22%3E%3C%2Fsvg%3E\" alt=\"carls-daily-meal-plan\" width=\"1135\" height=\"2808\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2016\/12\/carls-daily-meal-plan-2.png\"><\/p>\n<p style=\"text-align:center;\"><strong><a title=\"carls-daily-meal-plan\" href=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2016\/12\/carls-daily-meal-plan-2.pdf\">Download Carl’s meal plan as a .pdf<\/a><\/strong><\/p>\n<h3 style=\"text-align:left;\"><strong>Suggested Supplements<\/strong><\/h3>\n<p><strong>Meal 1:<\/strong><br>\n<a href=\"http:\/\/www.muscletech.com\/products\/essential-series\/platinum-multivitamin\/\">MuscleTech Platinum Multi Vitamin<\/a> (4)<br>\n<a href=\"https:\/\/www.vitaminshoppe.com\/p\/omega-3-fish-oil-600-epa-240-dha-1200-mg-180-softgels\/vs-2643\" target=\"_blank\">The Vitamin Shoppe Omega Fish Oil<\/a> (1)<\/p>\n<p><strong>Meal 2:<\/strong><br>\nThe Vitamin Shoppe Omega Fish Oil (1)<\/p>\n<p><strong>Meal 3:<\/strong><br>\nThe Vitamin Shoppe Omega Fish Oil (1)<\/p>\n<p><strong>Meal 4:<\/strong><br>\nThe Vitamin Shoppe Omega Fish Oil (1)<\/p>\n<p style=\"text-align:center;\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"2731\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-carls-plan\/week-4-carls-workout-plan-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?fit=1025%2C11596&ssl=1\" data-orig-size=\"1025,11596\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"week-4-carls-workout-plan\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?fit=27%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?fit=91%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-2731\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?resize=740%2C8372\" alt=\"week-4-carls-workout-plan\" width=\"740\" height=\"8372\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?w=1025&ssl=1 1025w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?resize=768%2C8689&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?resize=272%2C3077&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?resize=740%2C8372&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"2731\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-carls-plan\/week-4-carls-workout-plan-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?fit=1025%2C11596&ssl=1\" data-orig-size=\"1025,11596\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"week-4-carls-workout-plan\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?fit=27%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?fit=91%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-2731 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201025%2011596%22%3E%3C%2Fsvg%3E\" alt=\"week-4-carls-workout-plan\" width=\"1025\" height=\"11596\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201025%2011596%22%3E%3C%2Fsvg%3E 1025w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?w=1025&ssl=1 1025w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?resize=768%2C8689&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?resize=272%2C3077&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png?resize=740%2C8372&ssl=1 740w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.png\"><\/p>\n<p style=\"text-align:center;\"><strong><a title=\"week-1-carls-workout-plan\" href=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/week-4-carls-workout-plan.pdf\" target=\"_blank\">Download Carl’s workout plan as a .pdf<\/a><\/strong><\/p>\n<p><strong>Strength Training Adjustment Progression<\/strong><br>\nWeek 1: 2 working sets per exercise, 6 reps per exercise<br>\nWeek 2: Increase sets to 3, reps increase from 6 to 8<br>\nWeek 3: Sets remain at 3, reps increase from 8 to 10<br>\nWeek 4: Sets increase from 3 to 4, reps remain at 10<\/p>\n<p><strong>Abdominal Training Progression<\/strong><br>\nWeek 1: 2 sets of each exercise, 10 reps<br>\nWeek 2: 3 sets of each exercise, 10 reps<br>\nWeek 3: 3 sets of each exercise, 12 reps<br>\nWeek 4: 4sets of each exercise, 12 reps<\/p>\n<p><strong>Moderate Intensity Cardio Progression<\/strong><br>\nWeek 1: 5-minute warmup, 5-minute cooldown<br>\nWeek 2: 5-minute warmup, 5-minute cooldown<br>\nWeek 3: 5-minute warmup, 10-minute cooldown<br>\nWeek 4: 5-minute warmup, 10-minute cooldown<\/p>\n<p><strong>Conditioning Barbell Complex Circuit<\/strong><br>\nWeek 1: 3 sets of 6 reps, 3.5-minute recovery<br>\nWeek 2: 4 sets of 8 reps, 3-minute recovery<br>\nWeek 3: 5 sets of 10 reps, 2.5-minute recovery<br>\nWeek 3: 6 sets of 12 reps, 2-minute recovery<\/p>\n<h3><strong>Suggested Supplements<\/strong><\/h3>\n<p><strong>Pre-Workout:<\/strong><br>\n<a href=\"https:\/\/www.vitaminshoppe.com\/search?search=vapor\" target=\"_blank\">MuscleTech Vapor<\/a> (5)<br>\n<a href=\"https:\/\/www.vitaminshoppe.com\/p\/muscletech-clear-muscle-168-caps\/me-2225\">Clear Muscle<\/a> (2)<br>\n<a href=\"https:\/\/www.vitaminshoppe.com\/p\/plasma-muscle-84-rapid-release-capsules\/me-2240?mr:trackingCode=4C425D84-C9E0-E511-80ED-00505694403D&mr:referralID=NA&sourceType=sc&source=SHOP&acqsource=adlucent&utm_source=Shopping&utm_medium=CSE&utm_campaign=Muscletech&utm_content=ME-2240&gclid=Cj0KEQiAv4jDBRCC1IvzqqDnkYYBEiQA89utolZjD6AMvfJqaDKOOSQ-y8UiLtrbgPedR3LwR41v38UaAnJP8P8HAQ\">Plasma Muscle<\/a> (3)<br>\n<a href=\"http:\/\/www.muscletech.com\/products\/performance-series\/phospha-muscle\/\" target=\"_blank\">Phospha Muscle<\/a> (5)<\/p>\n<p style=\"text-align:left;\"><strong>Intra-Workout:<\/strong><br>\n1 scoop <a href=\"https:\/\/www.vitaminshoppe.com\/p\/amino-build-next-gen-icy-rocket-278-g-powder\/me-1088\" target=\"_blank\">Amino Build Next Gen<\/a><br>\n1 scoop <a href=\"https:\/\/www.vitaminshoppe.com\/p\/cell-tech-hyper-build-icy-rocket-freeze-1-7-lb-powder\/me-1090?mr:trackingCode=DE07BB41-6B16-E611-80ED-00505694403D&mr:referralID=NA&sourceType=sc&source=SHOP&acqsource=adlucent&utm_source=Shopping&utm_medium=CSE&utm_campaign=Muscletech&utm_content=ME-1090&gclid=Cj0KEQiAv4jDBRCC1IvzqqDnkYYBEiQA89utojNdElkrOFbxugQ27_xsd25JoHu4FgegAzRRmGSaeOoaAvV68P8HAQ\" target=\"_blank\">Cell Tech Hyper Build<\/a><br>\n1 scoop <a href=\"https:\/\/www.vitaminshoppe.com\/p\/muscletech-100-platinum-glutamine-10-65-oz-powder\/me-1076\" target=\"_blank\">MuscleTech Platinum Glutamine<\/a><\/p>\n<p><strong>Post-Workout:<\/strong><br>\nClear Muscle (2)<br>\n1-2 scoops <a href=\"http:\/\/www.muscletech.com\/products\/performance-series\/nitro-tech-100-whey-gold\/\" target=\"_blank\">NitroTech 100% Whey Gold<\/a><br>\n<a href=\"https:\/\/www.vitaminshoppe.com\/search?search=muscletech%2Bnitro%2Btech%2Bcrunch\" target=\"_blank\">1 NitroTech Crunch bar<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/muscletech-cell-tech-performance-series-grape-3-lb-powder\/me-2200?mr:trackingCode=2F425D84-C9E0-E511-80ED-00505694403D&mr:referralID=NA&sourceType=sc&source=SHOP&acqsource=adlucent&utm_source=Shopping&utm_medium=CSE&utm_campaign=Muscletech&utm_content=ME-2200&gclid=Cj0KEQiAv4jDBRCC1IvzqqDnkYYBEiQA89utor64V93WPrgqG_ho4uCwEhmaCi7kfo7Lq_Zj8aEAJK0aAjZM8P8HAQ\" target=\"_blank\">Cell Tech<\/a><\/p>\n<p><strong>Before Bed:<\/strong><br>\n1 serving <a href=\"https:\/\/www.vitaminshoppe.com\/p\/muscletech-phase-8-chocolate-2-lb-powder\/me-2205?mr:trackingCode=34425D84-C9E0-E511-80ED-00505694403D&mr:referralID=NA&sourceType=sc&source=SHOP&acqsource=adlucent&utm_source=Shopping&utm_medium=CSE&utm_campaign=Muscletech&utm_content=ME-2205&gclid=Cj0KEQiAv4jDBRCC1IvzqqDnkYYBEiQA89utotjlhie12NucFSLu0s655cLDnAMKyV2tVcBpq5cfk5QaAlDZ8P8HAQ\" target=\"_blank\">Phase 8<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2014we’ve been there. But, we do have a solid plan of action for reaching<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-carls-plan\/\">Read More <span class=\"screen-reader-text\">90-Day Make It Count Challenge: Follow Carl’s Plan<\/span><\/a><\/p>\n","protected":false},"author":70,"featured_media":1450,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,7],"tags":[114,135],"class_list":["post-1442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","tag-health-enthusiasts","tag-infographic"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is 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