1st phorm

1st Phorm Project-1 Review

1st Phorm Project-1 Review: The Greatest Pre Workout Ever!

I’m not one that likes to use the term Greatest Ever. I can argue that Muhammad Ali was one of the greatest ever, but was he the best? Rocky Marciano went undefeated in his career and Mike Tyson was unbeatable his first 5 years. Although I don’t use the term, I am going to say that 1st Phorm Project-1 is the greatest Pre Workout ever…

 

1st Phorm Project-1 Review:

What do you want when you take a pre workout? If you ask me you want the following:

  • ENERGY
  • STRENGTH
  • PUMP

Let’s see what makes 1st Phorm Project-1 so great.

1st Phorm Project-1 Review

Energy:

1st Phorm has ramped this formula up with two great products to increase energy and focus.

Caffeine: The most common “drug” in today’s culture, caffeine increases awareness, fat burning, appetite suppression, and energy.

Theacrine: This is the first “game changer” in this formula. Theacrine increases focus and energy. It will give you focus that you’ve never had before! The studies are positive with no ill-effects.

Strength:

Creatine Monohydrate: The most studied supplement in sports history. Creatine Monohydrate provides water to the muscle and increases muscle strength and recovery.

BCAA’s: 6 grams of BCAA’s are in each serving. Luceine, Isoleceine, and Valine at a 2:1:1 ratio (studies suggest this as the best ratio of BCAA’s. These BCAA’s will keep you going in the gym).

Betaine Anhydrous: Betaine is an amino acid that helps keep muscles hydrated and helps with strength in the gym.

Beta Alanine: Increases carnosine in the muscle cell. Explosive strength results!

Pump:

L-Citrulline Malate: Another Game Changer, Citrulline give s you ridiculous pumps and less muscle fatigue.

Agmatine Sulfate: One of the best supplements for pumps, Agmatine Sulfate stimulates more blood flow to the muscles.

Summary:

When you combine these products, which are dosed according to science results, you get a product that will help with strength, pump, energy, and recovery. No supplement that I know is dosed correctly with so many great products in one. Also the price is phenomenal. Order Project-1 with free shipping for only $46.99

 

 

Thank you for reading my review of 1st Phorm Project-1! Share with your friends!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Check out Level-1 by 1st Phorm

The Staircase of Obesity- Why We Are Fat

Obesity

Obesity among Americans has skyrocketed over the past few decades. Recent studies show that over 2/3 of adults in the United States are either obese or overweight. This wasn’t always an issue in the United States. Between 1962 and 2014, the among of overweight Americans stayed constant. A new trend emerged. While 40% of men and 25% of women were considered overweight, the percentage of obese American’s skyrocketed. Obesity in men exponentially grew from approximately 10% in 1962 to around 35% in 2014. Similarly, women ranged from mid-teens in 1962 to over 40% in 2014.¹

Why do we have vast growth of obesity in the United States over the last 40+ years?  This is the staircase of obesity, Why are we fat.

Genetics

More often than not you have heard someone say, “I can’t lose weight, it’s in my genes!” An article by Harvard University proves that there is some merit to this claim. Over 400 genes have been identified that cause fat accumulation. There are also some Americans who have “thrifty genes”. Scientist believe these these genes allowed some early man to store fat easier and made them superior to others. Early men could survive longer without food, however, these genes are still present in some of us today, causing an undesired trait.²

Genetics definitely play a factor in the development of fat accumulation, however, it is just a stair in our staircase of obesity. The issue with genetics is that although there is some proof that genetics play a role in obesity, the exponential incline in overweight and obese American’s can’t blame genetics for this growth. Genetics can make weight harder to lose, however with proper nutrition and exercise, you can lose weight (Note, if you try dieting and exercising and can’t lose weight, you should talk to a doctor).

Outside Forces

If what’s inside our DNA doesn’t explain the rise in obesity and overweight Americans, it must come from an external factor. These external factors can be food, chemicals, lack of free time, stress, and other factors.

Food Portions

Between 1971 and 2000 the American women increased their calories by 335 (on average) and men increased by 168 calories each day. If we average these numbers and apply them over a year, that is nearly 92,000 additional calories. Studies show that 3500 extra calories more than our body’s need cause 1 pound of fat accumulation. That’s over 26 pounds of fat that our bodies take on due to this increased consumption.

What is causing this increased consumption? Portion sizes are expanding, Americans are eating out more than ever, and we have an addiction to sodas. An example of portion sizes from the Harvard study showed that the single portion calories of french fries from McDonald’s have increased by 3 times over the years from when they first introduced to their menu. Americans are also choosing to dine out much more than ever. Nearly 50% of our food budget accounts for out of house dining vs just 27% in 1970. Food portions at restaurants are far greater than at home portions, contributing to more calories.

A study using data from the USDA and Beverage Digest showed production of 12-ounce servings of soda per American went from 100 12 ounce cans of soft drinks in 1957 to over 600 12 ounce cans annually in 2000. That is 5 more cans per person over 40 years. ³ These sugary drinks can cause weight gain, diabetes, and other chronic health conditions.

Another study from USDA showed that Americans aged 2 and over only drink 3.9 cups of “plain” water a day. That is 31 ounces of water per day. ⁴ Water is known to increase metabolism, decrease appetite, and increase overall health. Most studies say that 8 glasses of water each day, a total of 64 ounces.

Exercise

Americans don’t exercise nearly enough, however, studies show that nutrition is a bigger component of weight gain than lack of exercise. Only 25% of Americans get the recommended hour of moderate exercise per day. There are various reasons why we don’t exercise like we should. Television has changed our lives over the last few decades and more and more time has been dedicated to watching television, however, there is a new technology that is taking our attention away from exercise; the internet. A Zenith study showed that we spend nearly 5.5 hours a day on either television or internet.⁵

Budget cuts to gym and extracurricular activities have made it hard for our children to exercise. With exercise not being promoted at a young age, it is hard for children as they become adults to become and stay active. Childhood obesity has increased to 1 in 6 children.

Stress is another factor that is rising obesity levels in America. Employees have been working been working long hours and also haven’t been using vacation time for downtime. Studies show that those who sleep less than 8 hours suffer from obesity more than those who get 8 hours of sleep. Whether it is work-related stress or lack of sleep, both contribute to obesity.

Other Outside Forces

Smoking during pregnancy, gestational diabetes, and babies breastfed for greater than 3 months all increase likelihood of obesity later in life. Our culture is also programming our youth to be lazy and to consume more food than needed because of technology and advertisements. When obesity is forced upon our children at a young age, it makes it even more difficult to living a long and healthy life.

Summary

With over 70% of American either overweight or obese, this epidemic is causing increased costs in healthcare, decreased productivity, and shorter lifespans. It is essential that we as individuals do our part to lower this trend because the government hasn’t been able to curb the explosive growth of obesity in our population.

 

Sources:

¹https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity

²https://www.health.harvard.edu/staying-healthy/why-people-become-overweight

³https://www.precisionnutrition.com/all-about-diet-sodas

⁴https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/7_water_intakes_0508.pdf

⁵http://www.businessinsider.com/tv-vs-internet-media-consumption-average-chart-2017-6

1st Phorm Post Workout Stack (Phormula-1 & Ignition) Review

1st Phorm Post Workout Stack (Phormula-1 & Ignition) Review

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Phormula-1 is the premier post workout protein

Post workout, your body just doesn’t need any old protein, it needs a high quality whey isolate & simple carbs to create muscle growth and recovery.

Once you have a strenuous workout, trauma happens inside the muscle cells. This trauma is small tears that cause muscle growth and swelling. During a period approximately one hour post workout, your muscles are craving amino acids and glycogen to start the repair and building process.

Protein:

The problem with regular protein is that most sources don’t digest fast enough, or easy enough, to make a tremendous impact on muscle growth. Also inferior proteins may not include a high biological value (think the effectiveness your body uses the protein) or quality (may be high temperature processed) that your body needs to get proper nutrition. Sure there are plenty of “Chevy” proteins out there, but post workout your body needs a “Ferrari”. Phormula-1 uses the highest quality hydrolyzed and predigested whey protein fractions with Low-Temperature Processed Cross-Flow Micro-Filtrated Whey Protein Isolate for maximum assimilation speed and amino acid retention. Basically with Phormula-1, you will will be running with the best quality protein your body can have. Your body needs a quality whey protein isolate that digests fast and has the proper amino acids to start the repair and growth process.

Carbohydrates:

Another factor that most are unaware of, carbohydrates are critical for muscle gain also. These simple carbohydrates are used for two things: 1. To spike blood sugar so that insulin moves the protein and carbohydrates to the muscle. 2. To replenish glycogen stores (energy) inside the muscle.

The problem with sugar and other carbohydrates is that it has to go through the liver, get turned to glucose, then go to the muscles. Like regular protein, this process takes too long. This is why you need a pure form of dexanhydrous glucose which bypasses the liver and goes straight to your system.

Image result for 1st Phorm ignition

Seriously, you need this. Okay?

Solution?

The absolutely best thing you can do is purchase the post workout stack, and consume this tasty shake within 1 hour of working out. The Post Workout Stack includes Phormula-1 (a high quality, low temperature processed Whey Isolate) with ignition, a carbohydrate source that is 6 times easier to digest than sugar! Oh, did I mention that it tastes amazing?

You can purchase the post workout stack with free shipping here:

https://1stphorm.com/a/products/stacks/post-workout-stack?a_aid=NutritionTrain

 

 

 

Want a free workout or meal plan? Go to www.cardioandweights.com 

Royal XXI King System 1st Phorm Review

Royal XXI King System 1st Phorm Review

1st Phorm Royal 21 King System Review: Burn Fat 24 hours a day with 3 supplements that:

  • Burn Fat
  • Increase Metabolism
  • Decrease Appetite
  • Helps You Sleep

royal xxi King System

Order Today with Free Shipping!

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kingsystem

Intro:

1st Phorm’s Royal 21 King System is the next evolution of fat loss.  Royal 21 King and Queen Systems go to the next level and are a true 24 hour fat burning matrix.

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What’s in it?

1st Phorm Royal 21 King System includes:

  • Royal XXI  King
  • Core-21
  • Thyro-21

1st Phorm Royal 21 King System Review:

1st Phorm Royal 21 King:

  • More Energy
  • Increased Metabolism
  • Increased Fat Burning
  • Thermogenics
  • Boosted BMR
  • Increases Oxidation of Lipids in the Body
  • Decreases Stored Body Fat

Core-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

Thyro-21

  • Increases Natural Energy Without Stimulants
  • Optimizes Thyroid
  • Natural Thermogenic
  • Raises Metabolic Rate
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Tom lost almost 100 pounds in 2017 using the Royal XXI King System

 

Summary:

1st Phorm Royal 21 King System is the new “King” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal XXI King System can having you looking better than ever!

 

Order today with free shipping: https://1stphorm.com/a/products/royal-21-king-system?a_aid=nutritiontrain

Royal 21 Queen System 1st Phorm Review

1ST PHORM ROYAL 21 QUEEN SYSTEM REVIEW

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1st Phorm Royal 21 Queen System Review. The Best Fat burner for women:

  • Controls Appetite
  • Shreds Fat
  • Burns Fat 24 Hours a Day
  • Eliminates Cravings
  • Helps You Sleep Better

royalxxi-women-system

Click Add To Cart For Free Shipping!

1st Phorm Royal 21 Queen System Review

reviews

Order Today with Free Shipping!

Free Shipping Link Above

Intro:

1st Phorm’s Royal 21 QUEEN System is the next evolution of fat loss. Royal 21 King and Queen Systems go to the next level of fat burning. It is a true 24 hour fat burning matrix.

What’s in it?

1st Phorm Royal XXI QUEEN System includes:

  • Royal 21 QUEEN
  • Core-21
  • Thyro-21

 

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Kara lost 40 pounds over 3 months with help from the Royal 21 Queen System

Royal XXI QUEEN:

  • More Energy
  • Increased Metabolism
  • Increased Fat Burning
  • Thermogenics
  • Boosted BMR
  • Increases Oxidation of Lipids in the Body
  • Decreases Stored Body Fat
  • An Overall Great Feeling

Core-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

Thyro-21

  • Increases Natural Energy Without Stimulants
  • Optimizes Thyroid
  • Natural Thermogenic
  • Raises Metabolic Rate

 

Summary:

Royal XXI Queen System is the new “Queen” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal XXI Queen System can having you looking better than ever! I anticipate that with proper dieting and exercise you could lose upwards of 20 pounds in a month on this stack!

 

 

Order today with free shipping: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=nutritiontrain

Royal 21 Queen System

Thank you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Sample Diet Plans – Keto, Low Carb, Regular and More!

Complete List of Diet Plans

(note these are for sample only, I am not a doctor)

Dustin’s Keto+ Diet

https://www.cardioandweights.com/dustins-keto-diet/

Dustin’s Keto+ Diet is a new twist on the Keto diet to help dieters lower carbohydrates, use their fat as a primary source of fuel, and build/retain muscle mass.

What is Keto?

A Keto Diet is characterized as a diet in which carbs are purposely kept low. So low that your body stops using carbohydrates as the chief source of energy for your body. Your liver starts creating “ketones” which is used as energy. In summary insulin levels are kept low, no excess carbohydrate ingestion leads to your body using fat as the primary energy source. Ketosis can lead to explosive weight loss. Ketosis is typically reached when the body has less than 20-50 grams of carbohydrates.

KETO+ Diet

Dustin’s Keto+ Diet has the gym-goer in mind. Too few protein can cause the body to not retain and build lean muscle. Lean muscle burns fat at rest, and we want more lean muscle!

Dustin’s KETO+ Diet consists of 60%-65% Fats, 30%-35% Protein, and 5% Carbohydrates. I also use the net-carb method where you subtract fiber from total carbs.

For someone with a 1500 calorie diet it would look like:

  • 900 calories from fats (100 grams)
  • 525 calories from protein (131 grams)
  • 75 calories from carbohydrates (19 grams)

What about protein converting to glucose? There is a pathway in our body where if we don’t have enough carbohydrates, our body will convert protein to glucose. I am not worried about this pathway when we are talking about someone who will be working out. If you do not plan to workout, you may not be right for the KETO+ Diet.

How many calories should I shoot for?

Great question. If you are trying to lose weight, I suggest shooting for eating less than your BMR. BMR is the Basal Metabolic Rate. This is the amount of calories you need, at rest, to maintain current weight. Since you are active, and will be eating at or below BMR, you should lose weight fast!

 

Calculate your BMR here: http://www.bmi-calculator.net/bmr-calculator/

Who shouldn’t use the KETO+ DIET?

Note: I’m not a doctor or dietitian. This diet is just an example of a diet that you can use to lose weight. I suggest everyone to talk to their doctor to make sure they are healthy enough for a diet like this.

If you have diabetes or high blood pressure (taking medicines) I would suggest talking to your doctor before doing a KETO diet. I am not registered dietitian and this article is for information purposes only. Check with your doctor before starting any diet.

Water Consumption

I suggest everyone who is on any diet to drink at least 100 ounces of water a day. Water helps increase metabolism and control hunger. I’d shoot for a gallon a day!

Carb Flu

The Carb Flu is a symptom of all keto diets. When you lower your carbohydrates, your body will not be happy at first. When starting a keto diet, you will feel sluggish, tired, and experience flu like symptoms (minus the congestion/mucus). It is normal. I suggest more caffeine to combat it. You may also want to slowly dive into a keto diet by lowering your carbs from current usage to goal over a couple weeks.

Dustin’s Keto+ Diet Sample Meal Plan #1

Breakfast:

Level-1 Meal Replacement Shake mixed with Water

Snack 1:

Pork Rinds

Lunch:

Crispy Pork Salad

Snack 2:

String Cheese + Almonds

Dinner:

Coconut Chicken w/ Broccoli

Snack 3:

Cottage Cheese (4oz)

Total:

1500 calories-107 grams of fat-107 grams of protein-22 grams of net carbs (65%, 30%, 5% ratio)

 

Dustin’s Keto+ Diet Sample Meal Plan #2

Breakfast:

Level-1 Meal Replacement Shake mixed with Water

Snack 1:

Pepperoni and String Cheese

Lunch:

BLTA Pesto Chicken Salad

Snack 2:

2 Hard Boiled Eggs + Carrots

Dinner:

Inside Out Burger

Snack 3:

Cookies & Cream Keto Fat Bombs

Total:

1500 calories-105 grams of fat-114 grams of protein-18 grams of net carbs (63%, 32%, 5% ratio)

 

Supplements That Can Help

Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping. 

  • Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
  • GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
  • Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping. 
  • Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping.

 

The Dustin Diet

Lose weight fast with the Dustin Diet.

Dustin Diet

What is the Dustin Diet?

The Dustin Diet is a diet that I came up with that helps the dieting gain lean muscle, burn fat, and keep blood sugar stable throughout the day (except post workout).

What are the Macros for the Dustin Diet?

Ideally most of your calories will come from Proteins and Fats. The least amount of calories come from Carbohydrates. Typically protein is 40-45%, Fat 30-35%, and Carbs under 30%.

How Many Calories Do I Eat?

I base all diets for clients on their BMR. If you have weight to lose, eat at or below your BMR and you will lose weight. BMR stands for Basal Metabolic Rate, or the amount of calories your body needs to maintain your current weight at rest.

Use this calculator to measure your BMR: http://www.bmi-calculator.net/bmr-calculator/

Water Requirements

With any diet, you should drink a minimum of 100 ounces a day. Water helps increase metabolism and control appetite.

Who Shouldn’t do the Dustin Diet?

I am not a doctor or a registered dietitian. This is a sample outline that I have created. I suggest all dieters to talk to their doctors to ensure you are healthy enough to start any diet.

Sample Diet (1800 Calories)

Breakfast

Level-1 Protein Shake (2 scoops)

Wheat Toast w/butter (1 slice)

Lunch

2 Grilled Chicken Breast

Salad w/ Tomatoes and Oil and Vinegar

Dinner

8 ounce grilled turkey burger (93/7)

1 Serving of Brown Rice

Broccolli

Post Workout

2 Scoops Phormula-1

1/2 Scoop of Ignition

1800 Calories- 43% Protein (197grams), 30% Fat (60 Grams), 27% Carbohydrates (125 grams)

 

Sample Diet 2 (1800 Calories)

Breakfast

Level-1 Protein Shake (2 scoops)

Snack

Pepperoni + String Cheese

Lunch

2 Grilled Chicken Breast

Broccoli

Snack

Almonds

Dinner

Pork Tenderloin

Quinoa

Corn

Post Workout

2 Scoops Phormula-1

1/2 Scoop of Ignition

1700 Calories- 46% Protein (190 grams), 30% Fat (50 Grams), 30% Carbohydrates (113 grams)

 

I prefer sample diet #2 because it allows you to have snacks, which will help you control hunger and prevent the chances of a binge.

 

Supplements for Dustin Diet?

  • Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping. 
  • Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
  • GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
  • Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping. 
  • Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping

https://www.cardioandweights.com/the-dustin-diet/

 

Calorie Deficit Diet

https://www.cardioandweights.com/low-calorie-diet/

What is the Calorie Deficit Diet? The calorie deficit diet is just a “normal” diet in which the dieter eats less calories than they need, causing fat loss. This diet cares more about the amount of calories ate vs. the amount of any specific macro. I would suggest trying to eat at least 80% of your ideal body weight in grams of protein a day to retain and build lean muscle.

Christina loves the calorie deficit diet

For instance: You want to weight 150.

150 x .80 = 120 Grams of Protein

The rest of your macros can be anything as long as you are in a deficit.

How Many Calories Should I Eat?

To calculate calories, I suggest calculating your BMR. BMR stands for Basal Metabolic Rate, or the amount of calories your body needs to maintain its current weight at rest. If you eat less than your BMR you will lose weight.

I use this calculator to calculate BMR: http://www.bmi-calculator.net/bmr-calculator/

Before Starting a Calorie Deficit Diet

Talk to your doctor before starting any diet. I am not a doctor or registered dietitian. This is just a sample of a lower calorie diet.

Water

It is important with any diet to drink at least 100 ounces of water. Water increases metabolism, decreases hunger, and is generally awesome!

Calorie Deficit Diet Plan #1

1500 Calories

 

This sample: 40% Carbs, 35% Protein, 25% Fats

Breakfast

Level-1 Protein Shake

Snack

Banana + Almonds

Lunch

Chicken and Brown Rice

Snack

Pepperoni and string cheese

Dinner

Pork Loin, Sweet Potato, and Broccoli

Snack

Phormula-1 and Ignition*

Calorie Deficit Diet Plan #2

1500 Calories

This sample: 35% Carbs, 35% Protein, 30% Fats

Breakfast

Level-1 Protein Shake

Snack

Whole Wheat Toast w/Butter

Lunch

Turkey Burger w/Cheese and Fold-it Wrap

Snack

Apple w/ peanut butter

Dinner

Salmon, Quinoa, Corn

Snack

Phormula-1 and Ignition*

Supplements

  • Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping. 
  • Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
  • GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
  • Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping. 
  • Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping.

 

 

Meal Plans by Calories

https://www.cardioandweights.com/sample-meal-plans/

 

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

Nuts

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.

Protein

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. 

 

 

Steak

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