ViSalus C0-Founder and CMO Blake Mallen recently completed a 90-day Challenge where he was able to put on 23 pounds of lean muscle. Yes, you read that right- 23 pounds of lean muscle in 90 days!

As Blake points out, “There’s always going to be haters and naysayers out there. They’ll tell you, you can’t. They’ll call you crazy. They’ll say it’s not possible. And they’ll say all these negative things because, deep down, they don’t believe they could do it. But that doesn’t mean you cant.”

That is the attitude that is necessary to complete a feat such as this. Having the right attitude and mindset is crucial to achieving your goals, but attitude isn’t everything. In Blake’s case, proper nutrition and exercise were critical elements of accomplishing his goal. Below is an excerpt of from Blake’s Blog, BlakeMallen.com, on what type of nutrition and exercise he participated in to achieve his astounding transformation.

The Full Strategy

Nutrition

• Protein: 1.8 grams of protein per pound of desired body weight, per day. So, if you wanted to weigh 200 pounds, you’d be eating:
200 x 1.8 = 360 grams per day.

• Meals: 3 protein-focused meals per day. Try and eat clean, otherwise you may gain unwanted weight. I ate a few servings of Oatmeal in the morning mixed with 2 scoops of Vi Shake (really good!). For my other meals…chicken, chicken, chicken, and more chicken. Warning, you are going to be sick of chicken after this ☺.

• ViSalus Fit Kit + ViPak: 2-3 Body by Vi Shakes per day. Typically in the morning, always right after a workout, and right before bed. Add a third scoop or blend in some egg whites if you are having a hard time getting in all your protein. Nutra Cookies for healthy protein snacks. Go/Pro when you need an energy boost. ViPak in the AM/PM.

• Snacks: 2-3 Protein-focused snacks per day. I pretty much stuck to NutriCookies and nuts.

Exercise

Schedule: Weight/Resistance training focused on every large muscle group twice a week (Chest/Triceps, Back/Biceps, Legs).

Occam’s Protocol: 1 Set, 5/0/5 Tempos, to Failure = ten seconds per rep. (Five seconds up, and 5 seconds down. Go slowwwwwww.)

Process: Start with the largest muscles first, then circuit towards smaller muscles.

Intensity: Weight must be heavy enough so that you reach muscle failure somewhere between 8 and 10 reps.

To see the full article on Blake’s incredible transformation, click here!