{"id":4058,"date":"2017-02-27T18:13:55","date_gmt":"2017-02-27T23:13:55","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=4058"},"modified":"2017-06-22T06:53:15","modified_gmt":"2017-06-22T10:53:15","slug":"90-day-make-it-count-challenge-month-3-lauren","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-month-3-lauren\/","title":{"rendered":"Following Lauren’s Muscle-Building Training Plan? Let’s Bring It On Home"},"content":{"rendered":"<p><em>Congrats! You’ve made it through two-thirds of the <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/90-day-challenge\" target=\"_blank\">90-Day Make It Count Challenge<\/a>, kicking some serious butt and taking names. You’re probably feeling\u2014and looking\u2014great by now, eh? (<\/em><em>If you\u2019re just tuning in, the 90-Day Make It Count Challenge is a three-phase challenge in which you choose one of three Health Enthusiasts\u2019 training and nutrition programs that best matches your personal goals.) <\/em><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-sale-1-off-per-pound\/N-cp99aa\" target=\"_blank\">Dymatize protein is $1 off per pound through March.<\/a><\/strong><\/p>\n<p><em>Below is phase 3 of The Vitamin Shoppe Health Enthusiast Lauren’s program, which was provided by <a href=\"https:\/\/www.vitaminshoppe.com\/b\/dymatize-nutrition\/N-92t?search1=dymatize\" target=\"_blank\">Dymatize<\/a> master trainer <a href=\"https:\/\/www.instagram.com\/getmorin\/?hl=en\" target=\"_blank\">David Morin <\/a>and Dymatize Chief Science Officer <a href=\"http:\/\/www.thenutritiondr.com\/\" target=\"_blank\">Robert Wildman<\/a> Ph.D., R.D., L.D., F.I.S.S.N. <em>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\u2019s not too late to join the Challenge! Follow her plans and document your personal progress using the hashtag <a href=\"https:\/\/www.instagram.com\/explore\/tags\/vsmakeitcount\/?hl=en\" target=\"_blank\">#VSMakeItCount<\/a>.<\/em><\/em><\/p>\n<p><em>(Not the plan that\u2019s quite right for you? Check out <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/27\/90-day-make-it-count-challenge-month-3-carl\" target=\"_blank\">Carl\u2019s<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/02\/27\/90-day-make-it-count-challenge-month-3-jessica\/\" target=\"_blank\">Jessica’s<\/a> plans to find a better fit.) <\/em><\/p>\n<ul>\n<li><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-sale-1-off-per-pound\/N-cp99aa\" target=\"_blank\">Lauren’s training and nutrition plan: Month 1<\/a><\/li>\n<li><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/30\/90-day-make-it-count-challenge-laurens-plan-month-2\/\" target=\"_blank\">Lauren’s training and nutrition plan: Month 2<\/a><\/li>\n<\/ul>\n<p>Meet this month’s trainer, <a href=\"https:\/\/www.instagram.com\/getmorin\/?hl=en\" target=\"_blank\">David Morin<\/a>!<\/p>\n<div id=\"v-gZFhduBR-1\" class=\"video-player\"><iframe title=\"VideoPress Video Player\" aria-label=\"VideoPress Video Player\" width=\"740\" height=\"416\" src=\"https:\/\/videopress.com\/embed\/gZFhduBR?hd=1&cover=1&loop=0&autoPlay=0&permalink=1&muted=0&controls=1&playsinline=0&useAverageColor=0&preloadContent=metadata\" frameborder=\"0\" allowfullscreen data-resize-to-parent=\"true\" allow=\"clipboard-write\"><\/iframe><script src=\"https:\/\/s0.wp.com\/wp-content\/plugins\/video\/assets\/js\/next\/videopress-iframe.js\"><\/script><\/div>\n<p> <\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"5342\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-month-3-lauren\/laurens-workout-plan-month-3-week-2-and-4-5\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?fit=1025%2C9348&ssl=1\" data-orig-size=\"1025,9348\" 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":"Lauren's Workout Plan Month 3 Week 2 and 4","orientation":"1"}\" data-image-title=\"Lauren&#8217;s Workout Plan Month 3 Week 2 and 4\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?fit=33%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?fit=112%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-5342\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?resize=740%2C6749\" alt=\"Lauren's Workout Plan Month 3 Week 2 and 4.jpg\" width=\"740\" height=\"6749\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?w=1025&ssl=1 1025w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?resize=33%2C300&ssl=1 33w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?resize=768%2C7004&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?resize=272%2C2481&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?resize=740%2C6749&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"5342\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-month-3-lauren\/laurens-workout-plan-month-3-week-2-and-4-5\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?fit=1025%2C9348&ssl=1\" data-orig-size=\"1025,9348\" 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":"Lauren's Workout Plan Month 3 Week 2 and 4","orientation":"1"}\" data-image-title=\"Lauren&#8217;s Workout Plan Month 3 Week 2 and 4\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?fit=33%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?fit=112%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-5342 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201025%209348%22%3E%3C%2Fsvg%3E\" alt=\"Lauren's Workout Plan Month 3 Week 2 and 4.jpg\" width=\"1025\" height=\"9348\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201025%209348%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\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?w=1025&ssl=1 1025w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?resize=33%2C300&ssl=1 33w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?resize=768%2C7004&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?resize=272%2C2481&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg?resize=740%2C6749&ssl=1 740w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-43.jpg\"><\/p>\n<p style=\"text-align:center;\"><strong><a href=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/03\/laurens-workout-plan-month-3-week-2-and-41.pdf\" target=\"_blank\">Download Lauren’s plan as a .pdf<\/a><\/strong><\/p>\n<p>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 <a href=\"http:\/\/www.thenutritiondr.com\/\" target=\"_blank\">Wildman<\/a>.<\/p>\n<p>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\u2019s fist.<\/p>\n<h3><strong>Suggested Supplements<\/strong><\/h3>\n<p>Daily <a href=\"https:\/\/www.vitaminshoppe.com\/c\/multivitamins\/N-892\" target=\"_blank\">multivitamin<\/a><br>\n1000mg <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omega-fatty-acids\/N-8az\" target=\"_blank\">fish oil<\/a><br>\n2g <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=carnitine\" target=\"_blank\">carnitine<\/a><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"5246\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-month-3-jessica\/laurens-meal-plan-month-3-6\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?fit=1129%2C15803&ssl=1\" data-orig-size=\"1129,15803\" 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":"Laurens Meal Plan Month 3","orientation":"1"}\" data-image-title=\"Laurens Meal Plan Month 3\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?fit=21%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?fit=73%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-5246\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?resize=740%2C10358\" alt=\"Laurens Meal Plan Month 3\" width=\"740\" height=\"10358\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?w=1129&ssl=1 1129w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?resize=768%2C10750&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?resize=272%2C3807&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"5246\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-month-3-jessica\/laurens-meal-plan-month-3-6\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?fit=1129%2C15803&ssl=1\" data-orig-size=\"1129,15803\" 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":"Laurens Meal Plan Month 3","orientation":"1"}\" data-image-title=\"Laurens Meal Plan Month 3\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?fit=21%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?fit=73%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"alignnone size-full wp-image-5246 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201129%2015803%22%3E%3C%2Fsvg%3E\" alt=\"Laurens Meal Plan Month 3\" width=\"1129\" height=\"15803\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201129%2015803%22%3E%3C%2Fsvg%3E 1129w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?w=1129&ssl=1 1129w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?resize=768%2C10750&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg?resize=272%2C3807&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-33.jpg\"><\/p>\n<p style=\"text-align:center;\"><strong><a href=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/03\/laurens-meal-plan-month-31.pdf\">Download Lauren’s workout plan as a .pdf<\/a><\/strong><\/p>\n<h3><strong>Suggested Supplements<\/strong><\/h3>\n<p><b>Intra and Post-Workout:<br>\n<\/b>1 scoop <a href=\"https:\/\/www.vitaminshoppe.com\/c\/bcaa-complex\/N-8ff\" target=\"_blank\">BCAAs<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2014and looking\u2014great by now, eh? (If you\u2019re just tuning in, the 90-Day Make It Count Challenge is a three-phase challenge in which you choose one of three Health Enthusiasts\u2019 training and nutrition programs<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-month-3-lauren\/\">Read More <span class=\"screen-reader-text\">Following Lauren’s Muscle-Building Training Plan? Let’s Bring It On Home<\/span><\/a><\/p>\n","protected":false},"author":70,"featured_media":4213,"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":[4,7,9],"tags":[114,135],"class_list":["post-4058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","category-the-latest","tag-health-enthusiasts","tag-infographic"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Following Lauren's Muscle-Building Training Plan? Let's Bring It On Home | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"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\u2014and ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-month-3-lauren\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Following Lauren's Muscle-Building Training Plan? Let's Bring It On Home | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"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\u2014and ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-month-3-lauren\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-02-27T23:13:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-06-22T10:53:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/laurens-blog-image-month-3.jpg?fit=740%2C306&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"306\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"The Editors of What's Good\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"The Editors of What's Good\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-month-3-lauren\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/90-day-make-it-count-challenge-month-3-lauren\/\"},\"author\":{\"name\":\"The Editors of What's Good\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/f80a879f5dc055c4535a746d564cdbd7\"},\"headline\":\"Following Lauren’s Muscle-Building Training Plan? 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