1st Phorm Phormula-1 Natural Review

Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once.  By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain 

Day #1: Chest

Dumbbell Flat Bench Press

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Sets: 5 Reps: 8-12 Increase weight if possible

 

 

 

Bosu Pushups

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Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

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Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

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Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

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Sets: 3 Reps: 8-12

Seated Cable Rows

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Sets: 3 Reps: 8-12

Lower Back Extensions

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Sets: 3 Reps: 10

21’s

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Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

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Sets: 3 Reps: 8-10

Frontal Raises

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Sets: 3 Reps: 8-10

Shoulder Press

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Sets: 3 Reps 8-12

Rear Delt Rows

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Sets: 3 Reps: 10 

Rope Triceps Extension

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Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

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Sets: 3 Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

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Sets: 3 Reps: 10-12

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Sets: 3 Reps: 30 Seconds

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Sets: 3 Reps: 10 Steps Forward and Back

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because t is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping:  https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain 

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Christina H. co-owner of CardioandWeights.com

 

Like the workout? Share with friends!

 

Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

Biological Value (BV) of Proteins

Biological Value (BV) of Proteins

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The Biological Value (BV) of proteins are used to determine the percentage of the actual protein your body can use. It captures how readily the digested protein can be used in protein synthesis in the cells. The Biological Value can be very important when analyzing your diet because it isn’t just how many grams of protein you eat each day, it is the quality of those proteins.

Protein BV Value Complete Protein? Slow or Fast Digested Notes
Whey Protein Isolate 100-159 Yes Fast Great for post workout, but not for feeling “full”. Great for Vegetarians!
Whey Concentra te 104 Yes Fast Great for meal replacement- Great for Vegetarians!
Eggs 100 Yes Slow The perfect natural protein
Milk 91 Yes Slow Great natural protein
Fish 83 Yes Slow One of the best food sources
Beef 80 Yes Slow Great protein, however saturated fats/cholesterol may be issue
Chicken 79 Yes Slow Great economical food source
Casein 77 Yes Slow Slow digesting protein that is great for nighttime use
Rice 75 Depends Slow My favorite vegan option
Soy Isolate 74 Yes Slow Soy mimics estrogen and can raise estrogen levels- Not good.
Pea Protein 65 No Slow I’m not a fan
Wheat 54 No Slow I only like as a whole food, not as a protein powder
Bean 49 No Slow I only like as a whole food, not as a protein powder
Peanut 43 No Slow I only like as a whole food, not as a protein powder

Sources (Various)

Why is BV important?

Many companies claim to have the highest quality muscle building protein, but analyzing the protein inside the powder can actually tell us if it is quality protein. If you are looking for a meal replacement protein, you want one that keeps you full (that is slow digesting) and that is made primarily of high BV proteins. This needs to be mainly of from whey, casein, egg, milk, etc. It can have some isolates, but you don’t want it to be only an isolate, because isolates are digested fast and will leave you hungry.  This is why I suggest Level-1 Protein by 1st Phorm. Level-1 is a true meal replacement protein. It includes 4 grams of Glutamine and 5 grams of BCAAs. You can order Level-1 here with free shipping: https://1stphorm.com/a/products/protein-powder/meal-replacement-proteins/level-1?a_aid=nutritiontrain

“Level-1 is comprised of the Level-1 Matrix which is an ultra bio-available, sustained assimilation protein formula consisting of Cross-Flow Micro-Filtrated Whey Protein Isolate, Low Temperature Micro-Filtrated Whey Protein Concentrate, Low Temperature Processed Milk Protein Concentrate, Pure Egg Whites and Sodium Caseinate. The Level-1 Matrix is specifically formulated to deliver the highest quality, premium proteins in a sustained release which mimics the protein assimilation rates of whole food. Level-1 uses only proteins that have been low-temperature processed to take extra precaution to not denature or damage delicate protein fractions.”

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As for Post workout, your body needs easily digestible proteins that can go straight to the muscles to be used for muscle growth and recovery. This is why I suggest Phormula-1. It has an ultra high BV.  It has 5 grams of BCAAs. You can order Phormula-1 with free shipping here: https://1stphorm.com/a/products/protein-powder/isolate-protein/phormula-1?a_aid=nutritiontrain

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“The key to Phormula-1 is it’s purity: The Phormula-1 Matrix utilizes only 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. It is virtually void of carbohydrates, making it an ideal protein if you are on a low-carb diet or preparing for your next contest or show. Phormula-1 provides an ultra bio-available, rapid assimilation protein source that is ideal for proper post-workout nutrition.”

Summary:

We want to eat a high protein diet, but we also want to make sure that we are getting high quality protein in our diet. Many of us who are vegetarians or vegans have to watch out because many of the protein sources out there are very inferior compared to meat or milk based sources. If you are vegetarian and can handle milk based products, I highly recommend Phormula-1 and Level-1 (it also has eggs), because of its supreme quality over plant based options.

 

Thank you for reading and share with your friends,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Gift Card- The Perfect Gift

The perfect gift for your fitness enthusiast, your bodybuilding friend, or your friend who is working their ass off in the gym losing weight?

e-gift-card

1st Phorm has just released e-gift cards for the first time in history. These e-gift cards can be personalized for birthdays, holidays, or any other type of events, and make the perfect gifts. They can be used on Phormula-1, Level-1, Bliss Go Pack, Commander Go Pack, MegaWatt V2, ALPHACre, Full Mega, Workout Clothing, or anything else 1st Phorm sells.

These make amazing gifts!

Order today: 1st Phorm E-Gift Cards

 

Then have your friends order from 1stphorm.com/nutritiontrain to receive free shipping to save additionally!

Thank you for reading and share with your friends!

Dustin Holston

Personal Trainer/Sports Nutritionist

Phormula-1 Natural Review

Afraid of Artificial Dyes and Flavors? I got the perfect solution…

Introducing Phormula-1 Natural from 1st Phorm

phormula-1-natural

Click this banner for free shipping!

Phormula-1 Natural is a fast absorbing protein isolates with 5 grams of BCAAs to fuel and feed your muscles post workout or throughout the day. Phormula-1 Natural is all natural and sweetened with stevia.

Here is what is in the Vanilla flavored Phormula-1 Natural:

Ingredients: Low Temperature Processed Whey Protein Isolate, Natural Flavor, Soy Lecithin, Guar Gum, Stevia

No artificial sweeteners, no dyes.

Flavor Test: Chocolate

I had the opportunity to taste test Chocolate Phormula-1 Natural at the MVL weekend at 1st Phorm headquarters in Saint Louis. I was worried that the natural version wouldn’t have a quality taste because many products in the market taste horrible when they go “natural”. Boy was I wrong. It is extremely tasty with just water. I was pleasantly surprised by the quality of the product.

Flavor A+

Phormula-1 Natural comes in Chocolate, Strawberry, and Vanilla. You can order it today by clicking this link: http://bit.ly/28TsWbh  and I will send it to you with free shipping!

 

Hope you enjoyed this review, now go to the gym!

Dustin Holston

Personal Trainer/Sports Nutritionist

 

Free Shipping on all 1st Phorm Products (Promo Code)

 

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Suggestions: Phormula-1 Protein (Fuel your muscles!), Level-1 Protein (Great for meal replacements!), Royal 21 King System (Used to be Commander Go Pack Weight Loss for Men), Royal 21 Queen System (Usesd to be Bliss Go Pack Weight Loss For Women), Creatine, T-21 (optimizes thyroid for more weight loss), C-21 (reduces stress, helps you sleep better, lose weight), MEGAWATT V2 (pre-workout), 1st Phorm GDA, 1st Phorm BCAA, and more!

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Lift Heavy My Friends,

Dustin Holston