Eat These Not Those

Healthy Choices: Eat These Not Those

While dieting or trying to get in better health, it is hard to decide which food products you should buy, and which food products you should stay away from. This list isn’t inclusive but will give you a starting point of what foods you should eat, and which foods you should stay way from! Healthy Choices: Eat These Not Those

Fruits and Veggies

Eat: All of them

Stay Away From: Fruit Juices 

People ask me all the time if bananas are going to make me gain weight, or should I stay away from certain fruits or veggies. The quick answer: NO! Fruits are fantastic for you, giving you vitamins and minerals that your body needs. They are also full of fiber. Avocados also have healthy fats! Should you eat fruits all day? Eating fruits a couple times a day is an excellent choice, however eating too much of anything is bad. You’ve seen fat rabbits before? They eat nothing but fruits, veggies, and grasses in the wild, but I’ve seen plenty of fat rabbits!

Fruit/Vegetable juices on the other hand tend to be a sketchy topic. Many of them are only low percentages of fruit and contain added sugar for taste. If you aren’t making your own juices, then I suggest that you choose a fruit juice with no added sugar.

If you are looking to increase your fruit and veggie intake, check out Opti-Greens 50 Review


Healthy Choices: Eat These Not Those

Eat: Raw Nuts

Stay Away From: Trail Mix

Raw nuts give great vitamins, minerals, healthy fats, and proteins, and are low carb. Raw nuts also have fiber which helps with weight loss. If you have read any of my articles before, you know that I’m an advocate of frequent “snacks” that are both low carb and high protein. Raw nuts including almonds, peanuts, cashews, etc. are fantastic choices.  1 serving of Raw Almonds: 1 oz, 160 calories, 6 grams of protein, 14 grams of fat, 3 grams of fiber.

Trail mix is a mix of nuts, fruits, and candies that are readily available at any supermarket. Although they taste great, and I am a fan of them if you are hiking, camping, rock climbing, etc (an activity with heavy calorie usage), for dieting this mix contains too much sugar. 1 Serving of Trail Mix: 1.5 oz, 200 calories, 6 grams of protein, 12 grams of fat, 20 grams of carbs. 

Potatoes & Rice

Eat: Sweet Potatoes and Wild Rice

Stay Away From: Instant anything!

Sweet potatoes and wild rice are complex carbs that tend to not spike blood sugar as much (spiking blood sugar can cause weight gain). Each of these have protein, fiber, and are great foods for those looking to lose weight. I do suggest that if you are trying to stay with a low carb diet, to eat smaller servings of these.

Instant mash potatoes, instant rice, french fries, etc are horrible choices for dieters. These versions of our favorite foods will spike blood sugar and no longer have all the healthy nutrients of their parents.


Eat: Level-1 Meal Replacement Shake by 1st Phorm

Stay away from: Muscle Milk

Protein shakes are great for meal replacement (when you don’t have time to cook a healthy meal, or don’t have healthy options). Protein shakes are not the same. There are a variety of proteins used (Whey Isolate, Whey Concentrate, Casein, Milk Protein, Egg Protein, Soy Protein, Pea Protein, etc.) and some of these proteins offer better results (better digestion, better amino profile) than others. For Meal Replacement purposes I suggest going with a protein that is low temperature processed (protein when subjected to high temperatures lose their quality and amino acid profile), and that is made up of choices that will keep you fuller longer (whey protein concentrate, milk proteins, egg proteins, etc.)

Level-1 by 1st Phorm is low temperature processed, it a mix between slow and fast digesting proteins, is low carb, and low fat. This is what my wife and I drink every morning for breakfast! Level-1 has 5 grams of BCAA’s per serving and 24 grams of protein. 

Order Level-1 Protein shakes here with free shipping… 

Muscle Milk isn’t a bad protein, but it isn’t optimal. Muscle milk has 160 calories, 16 grams of protein, 7 net carbs, and 6 grams of fat. It is also made from caseinate and milk proteins only. Caseinate does keep you full however has a biological value (how our body uses the protein) that is subpar compared to Whey Concentrate, Isolate, and Milk Protein alone. With a 35 gram scoop only have 16 grams of protein (46% protein by volume), it isn’t necessarily the best choice.  

Protein Bars

Eat: Quest Bars (Stevia Sweetened)

Stay Away From: Clif Bars

I am not a fan of protein bars for meal replacement or snack purposes. These bars are lower quality when it is compared to whole food, or protein shakes, however if you are in a pinch I do suggest the new Quest Bars that are Stevia Sweetened. These bars have whole ingredients, gluten free, and are naturally flavored. 170 calories, 20 grams of protein, and 13 grams of fiber.

Clif bars are fantastic options for those who are doing endurance races, mountain biking, climbing, etc. but they are not made to be a diet meal replacement. Cliff bars have more calories, sugar, etc for those who need it. If you are dieting, you don’t need the added calories and sugar. 250 calories, 9 grams of protein, and 45 grams of carbs. 




Eat: Top Sirloin

Stay Away From: Ribeye

Top Sirloin is extremely lean. A 3.5 ounce peice only has 316 calories, but only 10 grams of fat and a whopping 51 grams of protein! This protein powerhouse is the best selection of steak choices!

Ribeye on the other hand is not a great choice. It is one of my favorite cuts however this steak has more fat grams than protein grams! A 3.5 ounce piece has 466 calories, 38 grams of fat and 30 grams of protein!


I hope you enjoyed these healthy choices! Share it with your friends! Post healthy choices below!


Dustin Holston

Personal Trainer/Sports Nutritionist

Opti-Greens 50 Review- 1st Phorm

Opti-Greens 50 Review- 1st Phorm


Are you eating your veggies?

Opti-Greens 50 Review

Many of us are not getting the veggies and other superfoods that we need. This is because we are either not fans of these good for us, but bad tasting foods, or we are dieting and have cut out a lot of foods from our diet. Opti-Greens 50 gives us over 11 servings of veggies plus superfoods, antioxidants, probiotics, and digestive enzymes that can help make us healthier!

Who Needs Opti-Greens 50?

Anyone who is dieting or is working on getting healthier could benefit from Opti-Greens 50. Opti-Greens 50 can help you hit whatever goal you are wanting to achieve. The ingredients will help you improve blood sugar, immune system, weight, cholesterol, digestive system issues, and other health related issues.

Where Do You Purchase Opti-Greens 50?

You can purchase Opti-Greens 50 at with free shipping, or click here to go directly to the product. This product goes well with any 1st Phorm product.

Thanks for reading my review of Opti-Greens 50. If you have any questions please contact me on IG: @MBAMUSCLE247


Dustin Holston

Mr. Olympia Predictions 2017

Mr. Olympia Preview and Predictions 2017

Mr. Olympia Preview and Predictions 2017

Mr. Olympia Preview and Predictions 2017

Mr. Olympia Preview and Predictions 2017. Will Phil Heath win #7 tying him with Arnold Schwarzenegger, and only 1 behind Ronnie Coleman and Lee Haney for the most Olympias ever? Will Kai Greene shock the world and accept his standing Mr. Olympia invite and show up? Can Dexter Jackson, at the ripe age of 47 (will be 48 in November), shock the world and become a 2 time champion? Will Big Ramy come in shredded and out muscle Phil? Will Shawn Rhoden or William Bonac improve from their finish last year? My top 5 predictions were featured in this month’s Muscular Development Magazine. 

Who Has Qualified for the Mr. Olympia?

Phil Heath (USA)
Shawn Rhoden (USA)
Dexter Jackson 
Mamdouh Elssbiay 
(Egypt) BIG RAMY
William Bonac 
Nathan de Asha (UK)
Roelly Winklaar (Curacao)
Lionel Beyeke (France)
Cedric McMillan (USA)
Brandon Curry (USA)
Lukas Osladil (Czech Republic)
Johnnie Jackson (USA)
Sergio Oliva, Jr (USA)  Not Competing
Gerald Williams (USA)
Victor Martinez (Dominican Republic)
Michael Lockett (USA)
Josh Lenartowicz (Australia)

Kai Greene (USA) Special Invite- Not Expected to Compete

Qualified Based on Points
Juan Morel (USA), 22
Maxx Charles (USA), 16
Jeff Beckham (USA), 13

Check out my 2016 Mr. Olympia Predictions


10-Nathan De Asha

Nathan looked great at his first Mr. Olympia last year and finished in 12th place. He qualified this year by winning the Lou Ferrigno show at the end of 2016.

Nathan De Asha

9- Brandon Curry

The surprise of 2017 has to be Brandon Curry. Brandon Curry has been hanging out with the Camel Crew in Kuwait and his results have been insane. Brandon Curry won the Arnold Australia and the New Zealand Pro this year, knocking off some great bodybuilders in his way.

Brandon Curry

8- Josh Lenartowicz

Josh is from Australia and they grow them big down under! Josh has freaky mass and conditioning and could really see him doing well this Olympia. Unfortunately he was the first person to find Dallas McCarver dead. It will be interesting to see if Josh can recover from his friend’s death.

Josh L.



7-Roelly Winklaar

Roelly has the freakiest arms in the world, and if he can control his stomach, he may be able to find a top five placing. Roelly’s recent updates show that he is massive!

Roelly Winklaar

6- Cedric McMillan

Cedric is one of the few that has a chance to become Mr. Olympia. He has the frame, however he has missed his conditioning at every Olympia he has competed at. He looked great at the Arnold Classic. If he brings that conditioning, or better, he could be in the top 3.

5- William Bonac

The best bodybuilder under 5’5 in William Bonac. He has so much muscle for his tiny frame. People compare him to Dexter Jackson, but that is not a fair comparison. He has a ton of muscle, and would be considered a “mass monster” if he was 5’8+. I don’t think with his structure he can improve much more than 4th or 5th.

4- Shawn Rhoden

Shawn is another bodybuilder who has the shape to win it all but misses his conditioning. When he is 1% off, everyone can tell. Shawn will find himself in the top 5 again.

3- Big Ramy

Mamdouh Elssbiay, or Big Ramy for short, is the biggest man in the competition this year. He will come in around 300 pounds. In his updated pictures, his waist looks small, and his muscles look downsized, but that could be from photo angles. If Big Ramy brings his conditioning from last year, and improves, he could be a winner.

2- Dexter Jackson

The most consistent bodybuilder ever. This is Dexter’s 18th Mr. Olympia. The 2008 Mr. Olympia champion is looking to dethrone the champion. Dexter’s progress pictures look good, as always. He will be crisp. It will be interesting to see if his legs will be as strong as they have been, because for bodybuilders that is the first that goes. I see Dexter in the second place spot.

1- Phil Heath

Phil Heath will win #7, tying himself with the Austrian Oak, Arnold Schwarzenegger. Phil is too complete for his group. If Kai Greene would compete, there would have been a chance that Kai could have won one of the previous installments, but that isn’t going to happen. Phil will be one behind Ronnie Coleman and Lee Haney for the all time record.





Dark Horses

Every year there is a Mr. Olympia surprise. Someone that you would expect to win.

Lionel Beyeke

Small waist, huge muscle bellies, but seems to always miss when it comes to major contests. If he could dial it in, just once, he could be a major factor.

Johnnie Jackson

Rumor is that he will retire at the end of this show. Johnnie won’t come close to winning, however he has the upper body to compete with anyone. With the right conditioning, he may finish in the top 10.


Lukas Osladil

Lukas shocked the world and won the Arnold South America this year. He brings freaky conditioning to each show. If he added size and brings conditioning, he may find a top 8 placing.



Agree or Disagree? Sound Off Below!




Dustin Holston

Rich Piana Dies after Coma and Surgery

Rich Piana Dies after Coma and Surgery

Rich Piana has died. Bodybuilding celebrity, social media star, and face of 5% Nutrition dies after emergency surgery and coma. He was 46 years old.


Social media celebrity and bodybuilder Rich Piana has died. Rich Piana was a bodybuilder and face of 5% Nutrition. He had a loyal army of fans and over 1.2 million followers on his Instagram account. Rich was known of his controversial ways and his use of anabolic steroids.

TMZ reported that on August 7th he passed out while getting his hair cut. After his girlfriend failed to revive him, doctor’s put into a medically induced coma.

The bodybuilding industry had differing opinions on this larger than life spectacle. Some loved him because he brought so many fans to the sport, while others disliked his open stance on anabolic steroids, and use of “fake” oils and fillers he would put into his muscles to make them look bigger.

A Bad Week In Bodybuilding

This is the second death in bodybuilding this week. Dallas McCarver, a 26 year old bodybuilding champion was found dead by his training partner. McCarver was dubbed the future of bodybuilding after becoming a pro bodybuilder at only his 3rd show at 21 years old.


Dallas McCarver and Rich Piana


My thoughts are with these two iron warriors…


Dustin Holston

Personal Trainer/Sports Nutritionist

@MBAMuscle247 IG

Bodybuilder Dallas McCarver Dead

Bodybuilder Dallas McCarver Dead at 26

Breaking News: Dallas McCarver, who I wrote about several times as the future Mr. Olympia champion once Phil Heath Retires died last night at the age of 26 years old. Sources say that  his training partner, Josh Lenartowicz, found him face down with food in his mouth. This isn’t his first time having health problems. Earlier in the year he collapsed on stage at the Arnold Australia competition.

Dallas was one of the youngest bodybuilders ever to turn pro after winning NPC North American’s at age 21 and only his third ever bodybuilding competition. Dallas McCarver was also rumored to be dating WWE superstar Dana Brooke. 

Just two days before he passed, Dallas McCarver posted that he was weighing over 320 pounds.

WWE’s Dana Brooke with Dallas McCarver

It’s a sad day in the bodybuilding world.


Dustin Holston


New Weight Loss Studies

New Weight Loss Studies

Cardio and Weights reviews new weight loss studies for August 2017

High-Protein, Weight-Loss Diets Good for Your Heart

Reduced calorie diets that include 35 percent of your total calories in protein are better for you than diets containing lower concentrations in protein according to Rocio Mateo Gallego and colleagues from Aragon Health Sciences Institute in Spain. 


A study of 91 women following a diet of reduced calories with 20, 27, or 35 percent protein were followed for 6 months (80% of total protein came from animal sources). The group following the 35% protein diet had the great body fat loss, blood sugar regulation, and blood fats. Each group lost around the same amount of weight, but body fat loss was higher for the group that ate the most protein. This means that more muscle was kept! (Source: Clinical Nutrition, 36: 371-379, 2017)

Suggestion: Supplement unhealthy meals with a meal replacement shake from 1st Phorm. Level-1 Protein is high protein, low calorie, low fat, and low carbs that keeps you full, plus tastes amazing! Order today with free shipping:

College Freshmen Who Weighed Themselves Daily Lost Body Fat


Drexel University and Penn University teamed up to see how to fight the Freshmen Fifteen. In a study that was released August 17, 2017, the study found that women who weighed themselves daily actually lost weight while in college, where their counterparts who didn’t weigh themselves daily gained on average 4-8 pounds a year.

“Regularly weighing yourself can motivate you to engage in healthy eating and exercise behaviors, because it provides you with evidence that these behaviors are effective in helping you lose weight or prevent weight gain. Similarly, if you see weight gain on the scale, that information can motivate you to make a change.” Meghan Butryn, PhD, an associate professor in the College of Arts and Sciences at Drexel. (Source:

Suggestion: Whether you weigh yourself daily or weekly, it is important to keep track of your health. It is important that when in school, or with a busy life schedule to find time for your fitness. Check out our free workouts today! 

Scientist: Exercise Doesn’t Make you Lose Weight


In a very controversial article, Vox uses information from several scientist to show that you can’t “outrun” a bad diet. Showing that one piece of pizza after a hard workout eliminates the entire calories burned from the workout proves the importance of dieting vs. just working out.

The article also blames the government for blaming laziness on the American public instead of dietary restrictions. Lobbying efforts by major food brands have caused this “workout harder” fallacy to be implanted in our brains.  (Source:

However the key to successful and long term weight loss is to exercise and diet! This will help you build lean muscle mass that will burn fat at rest. Exercise alone may not help you lose much weight, but combining it with dieting will add fire to dynamite.

I wrote an article years ago based on a studies debating which is better diet or exercise, and the article proved that diet actually burned body fat better than exercise.

What burns belly fat faster, diet or exercise?


Hope you enjoyed these fitness and health related articles!


Dustin Holston

Personal Trainer/Sports Nutritionist

Order 1st Phorm Supplements with Free Shipping @


Did Bodybuilder Die From Protein Shakes?

Did Bodybuilder Die From Protein Shakes?

Meegan Hefford was training for a bodybuilding competition in Australia. Her competition was in September and from her pictures she was in excellent shape. She was going to the gym twice a day, and was eating a ton of protein. Then the unfortunate happened. She passed away. The autopsy reported that she died from intake of bodybuilding supplements (protein shakes). Headlines everywhere “Bodybuilder Mom Dies From Protein Shakes!”

Bodybuilder Mom Dies from Protein Shakes

Now we are hearing that protein shakes killed Meegan Hefford. The truth is that Meegan Hefford at a rare urea condition that didn’t allow her body to break down protein like 99.9999999% of the human population. This caused her body to create ammonia and it ultimately caused her death. Whether she was drinking protein shakes, eating excess quinoa, or drinking whole milk, the possibility of this death could have happened.

This is an extremely tragic event, however supplements and protein shakes are not to blame. You wouldn’t say a diabetic would die from Coca-Cola? The most important thing I can stress is to see your doctor before dieting and exercising, and continue to get routine blood work. Urea, kidney function, and creatinine levels should be checked with regular blood work and could have prevented this horrifically tragic death.


So Did Bodybuilder Mom Dies from Protein Shakes?

You tell me…


Dustin Holston

Personal Trainer/Sports Nutritionist

Review of the Best Tasting Protein