1st Phorm Protein

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

2017 1st Phorm Transphormation Challenge

 

2017 1st Phorm Transphormation Challenge transphormation

The 2017 1st Phorm Transphormation Challenge is back, and so is the $250,000 contest looking for the greatest transformations, or “transphormations” as Andy Frisella likes to say. Last year had nearly 100,000 entries and the results were staggering. This year you have three ways to enter:

1st Go to: https://1stphorm.com/a/transphormation?a_aid=NutritionTrain 

  • Purchase the Results Stack (20% Off) which includes: Monthly access to the Mytransphormationstartstoday.com, the contest,  Full Mega, M-Factor (Goddess or Hero), and Royal 21 King or Royal 21 Queen (Brand New Fat Loss Stack)
  • or Purchase the Health Stack which includes: Monthly access to mytransphormationstartstoday.com, the contest, Full Mega, and M-Factor (Goddess or Hero).
  • or Monthly access to Mytransphormationstartstoday.com, the contest, no discounts on supplements but absolutely no costs! Thank you Andy Frisella for doing this!

Now you will be assigned a Legionnaire for entering the contest. Every entry will have a Legionnaire. Legionnaires are brand ambassadors for 1st Phorm. The select few who are chosen to represent 1st Phorm because of their knowledge of nutrition, personal training, etc.  Who better than the guy who was voted Most Valuable Legionnaire last year? (I won Most Valuable Legionnaire September 2016, got a free trip to the headquarters, got to be in some videos and advertisements). If you go to https://1stphorm.com/a/transphormation?a_aid=NutritionTrain you will be on my team. My wife and I, (my wife is also a Legionnaire) will add you to our Facebook group, will help you will meal planning, workouts, dieting, recipes, and so much more. We will help you get in the best shape of your life, and hopefully help you win this whole damn thing!

 

Free Shipping on all 1st Phorm Supplements:

For considering us for being your coaches during the Transphormation Challenge, We are offering free shipping on all 1st Phorm Supplements, just go to 1stphorm.com/nutritiontrain and you will automatically receive free shipping on your entire order!

 

Again, you can sign up for free for the Transphormation Challenge, or save some real $$$ by singing up for the Transphormation challenge by buying some reduced cost supplements. The choice is you. Just sign up at https://1stphorm.com/a/transphormation?a_aid=NutritionTrain

 

 

Lift Heavy My Friends,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

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?

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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

How to Succeed and Win in a 30 Day Weight Loss Challenge

How to Succeed and Win in a 30 Day Weight Loss Challenge

So you are joining a 30 day weight loss challenge? I first want to congratulate you for deciding to put your healthy first and concentrating on making a better you. Many people enter these weight loss challenges because they feel that it will keep everyone motivated. However, many of these challenges have people opt-out after the first week. Why? Poorly planned and executed diet and fitness regiment.

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Proper Planning Makes Better Performance:

If your goal is to lose weight in a 30 day challenge, what should you do to properly plan for the challenge.

  1. Have an obtainable goal. Losing 50 pounds in a month isn’t going to happen, nor would it be healthy. If you are under 200 pounds, you should try to lose 1-3 pounds per week. If you are over 200 pounds, you should try to lose 3-5 pounds per week. That would make your total weight loss in the challenge between 4-20 pounds.
  2. How are you going to lose the weight? The weight isn’t going to just lose itself! You need two things to maximize weight loss. A. Meal plan (nutrition plan, or diet). B. Exercise Program.
  3. How many calories should I eat if I want to lose weight? I suggest you calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/  The Basal Metabolic Rate is the amount of calories your body needs (at rest) to maintain current weight. If you eat less than this, you will lose weight (typically).
  4. So you know your BMR, how do I make a meal plan?  Check out my sample meal plans by calories: https://cardioandweights.com/2016/10/24/sample-meal-plans/. You can replace meats and vegetables with other healthy choices.
  5.  You need an exercise plan. Do you belong to a gym? If so check out this sample 3 day a week workout I created:  https://cardioandweights.com/2016/09/16/3-day-workout/ . Need something more advanced? Here is a 5 day workout schedule:  https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/ If you are unable to go to a gym, here is an at home workout plan: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

 

What about Supplements?

Supplements can help you achieve greater goals, but they are not miracles. Here are some supplements that I recommend. If you order through link provided, you will receive free shipping!

M-Factor Hero or Goddess Multivitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed. https://1stphorm.com/a/products/multi-vitamins/mens/m-factor?a_aid=NutritionTrain

Level-1 Meal Replacement Protein: Do you work a stressful job or have trouble finding healthy meal choices for breakfast, lunch, and snacks? Level-1 Protein is a delicious shake that provides a quality meal with only 140 calories and 24 grams of protein that keeps you full and keeps your metabolism churning. I drink one with a banana each morning to keep me full, and at only $1.67 per meal, a lot cheaper and healthier than McDonalds. https://1stphorm.com/a/NutritionTrain/5a474429

Bliss Go Pack or Commander Go Pack: The Bliss Go Pack (for women) or Commander Go Pack (for men) are two of the most researched and proven fat burners on the market. What makes them different? 1st Phorm realizes that men and woman are built differently and need different vitamins, minerals, and other products to lose weight. Each are created to be maximally effective for each gender. They also burn fat 24 hours a day with three different products. Commander/Bliss are stimulant fat burners that control appetite and burn fat. Thyro-Drive helps you optimize hormone levels to burn fat faster. Opti-Core helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast. Bliss Go Pack: https://1stphorm.com/a/NutritionTrain/3e6471bc

Commander Go Pack: https://1stphorm.com/a/NutritionTrain/055c8bfd 

Fish Oil: Fish Oil helps keep your heart healthy, reduce inflammation, weight loss, and more. I suggest Full Mega from 1st Phorm for the highest quality of fish oil. https://1stphorm.com/a/products/health-wellness/fish-oil/full-mega?a_aid=NutritionTrain

Other items: Pre Workout (MegaWatt V2), Joint Support, and the Post Workout Stack can also be useful in challenges.

 

Thank you for reading and good luck with your weight loss in your 30 day challenge!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

Teamnutritiontrain.com

 

 

Phormula-1 Natural Review

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

Introducing Phormula-1 Natural from 1st Phorm

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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

 

Sample Meal Plans

Sample Meal Plans by Calories allotted per day:

These meal plans are provided by 1st Phorm. These meal plans give you options to replace the standard listed meals with alternatives. Level-1 is a protein shake developed by 1st Phorm for meal replacement. These shakes are great for keeping you full, building lean muscle, and burning fat. Phormula-1 and Ignition (known as the post workout stack) is fuel for your muscles after you workout. You can purchase these at 1stphorm.com/nutritiontrain with free shipping!

 

2200 2200 Calorie Diet

2000 2000 Calorie Diet

1800 1800 Calorie Diet

1700 1700 Calorie Diet

1600 1600 Calorie Diet

1500 1500 Calorie Diet

1400 1400 Calorie Diet

1300 1300 Calorie Diet

 

Lift heavy my friends,

 

Dustin Holston

Personal Trainer/Sports Nutritionist