5 day split workout

Team Nutrition Train Approved Workouts

Here is the approved list of workouts created and approved by Team Nutrition Train’s Dustin and Christina.

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CardioandWeights.com is the official blog for Team Nutrition Train 

Beginner

Full Body Workouts: https://cardioandweights.com/2017/01/03/full-body-workouts/ 
Do it at Home Workout: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

Intermediate:

Workout for Women to Add Muscle:  https://cardioandweights.com/2017/02/17/workout-for-women-to-add-muscle/ 
3 Day Workout Split: https://cardioandweights.com/2016/09/16/3-day-workout/
5 Day Workout Split: https://cardioandweights.com/2016/09/06/sample-workout/

Advanced:

Domination Workout Plan: https://cardioandweights.com/2016/07/26/domination-workout-plan/

Thank you for reading, you now qualify for free shipping on all 1st Phorm products, just go to 1stphorm.com/nutritiontrain to activate free shipping on all orders, forever!

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Thank you,
Dustin Holston

Personal Trainer/Sports Nutritionist

Full-body Workouts

Full-Body Workouts

I as a trainer do not prefer full-body workouts. I think that they don’t progress my clients as fast in the strength department and become too routine. Clients who see strength changes week to week see better results in my opinion, however if you want to do a full-body workout, here is my suggestion.

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Team Nutrition Train’s Full-Body Workout (3-5 Times a week)

First 4 weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 15 body weight squats x 3

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

Second  4 Weeks

• 30 seconds of mountain climbers x 3

• 30 seconds of wall sits x 3

• 3 sets of walking lunges

• 10 push-ups (girl push-ups if needed) x 3

• 10 bench dips x 3

• 10 biceps curls x 3

• 10 shoulder press x 3

• 10 dumbbell rows x 3

• 10 bench press x 3

  •  30 second sprints after 2 minutes of jogging repeated throughout 20 minutes of jogging

 

Post Workout:

Your body needs lean protein + simple carbs post workout to repair and grow muscle. Christina and I reach for the Post Workout Stack from 1st Phorm to give us protein, simple carbs, and branch chain amino acids.  Order today with Free Shipping: http://bit.ly/28JVFeR.

 

 

Good luck everyone!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

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

 

 

Intermediate 5 Day Workout Split

15-20 minutes of cardio daily.

Preferably 30 seconds of sprints followed by 4.5 minutes of jog/walk (repeat).

Day 1- Arms

Biceps:

4 sets of alternating Hammer Curls (8-12)

3 sets of preachers (machines or regular), squeeze for 3 seconds every 3rd rep (8-12)

3 sets of inclined bicep curls (slow, squeeze at top) (8-12)

Triceps:

4 sets of triceps rope extensions (8-12 reps)

3 sets of dips (8-12)

3 sets of  overhead extensions (8-12)

Day 2- Legs

5 sets of leg extensions (8-12)

5 sets of leg curls (8-12)

3 sets of squats (skip if needed) (8-12)

3 sets of leg press (8-12)

5 sets of calves (8-12)

Day 3- Back + Shoulders

4 sets of pull downs (8-12)

3 sets of close grip pull downs (8-12)

3 sets of lawn mowers or bent over barbell rows (8-12)

3 sets of seated cable rows or 3 sets of t bar row (8-12)

3 sets of shoulder press (8-12)

3 sets of lateral raises (8-12)

3 sets of frontal raises or 3 sets of steering wheels (8-12)

3 sets of rear delts (8-12)

Day 4 Bench

5 sets of flat bench: 15, 12, 10, 8, 6 (increasing weight each set)

3 sets of inclined bench (8-12)

3 sets of flies variety

Day 5- Pump Day*

5 sets of shrugs (20 reps)

5 sets of close grip bench (20 reps)

5 sets of pull downs (20 reps)

5 sets of leg extensions (20 reps)

Domination Workout Plan

Domination Workout Plan

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The Domination Workout:

The goal of the Domination Workout is to add quality size and strength without adding fat. The goal is to “recomposition” your body so that your weight will stay close to the same it is now by cutting fat and gaining quality muscle at the same time. This would be a great workout for the 1st Phorm Transphormation Contest. 

How it works:

The Domination Workout consists of various workouts in combination with a quality meal plan. Cardio is high intensity based with only sprints mixed with jogging/walking. This has been proven to target fat better than long walks/jogs.

The Meal Plan:

The Supplements (Free Shipping Links Included):

  • The Post Workout Stack – This is to help replenish glycogen lost after strenuous workout and fuel your muscles with the highest quality protein (1 scoop of each immediately after workout)
  • Megawatt V2– Potent Pre Workout
  • 1st Phorm BCAA– Great Amino Acid product I mix with pre workout
  • M-Factor– Potent Multivitamin  (morning)
  • Full Mega Fish Oil–  Potent anti-inflammatory for overall health (night)
  • Level-1 Protein– Meal Replacement for muscle growth and fat loss  (Saves money on meals and can take it to replace breakfast or lunch)
  • The Primal Pack (Optional) – Men over 30 lose testosterone fast. This helps raise them naturally.

The Domination Workout:

First 4 weeks Pump Phase

Monday: Biceps and Shoulders 

Note: No more than 30-60 seconds rest between sets

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps)

3 sets of preacher curls (10-12 reps)

3 sets of inclined dumbbell curls (10-12 reps)

Shoulders:

3 sets of shoulder press (Dumbbell or Barbell or Machine) (12-15 reps)

3 sets of frontal raises (10-12 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press increasing weight each set (15-12-10-8-5)

3 sets of inclined dumbbell bench (8-12 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

3 sets of triceps rope overhead extensions (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (15, 12, 10, 8, 6)

3 sets of leg press (20 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (8-12 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (8-12 reps per set)

3 sets of Seated Cable Rows (8-12 reps per set)

3 sets of bent over dumbbell rows (reverse grip Yate’s Row Style) (8-12 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Last 4 Weeks Strength Phase

Monday: Biceps and Shoulders

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps) (hold for 3 seconds every 3rd rep)

3 sets of preacher curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

3 sets of inclined dumbbell curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

Shoulders:

5 sets of shoulder press (Dumbbell or Barbell or Machine) (6-10 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press same weight each set, increase by 10 pounds each week if complete (5 reps)

3 sets of inclined dumbbell bench (6 reps)

3 sets of Close Grip Bench Press (6-8 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (8, 6, 4, 2, 1)

3 sets of leg press (10 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (6-8 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (6-8 reps per set)

3 sets of Seated Cable Rows (6-8 reps per set)

3 sets of bent over dumbbell rows (5 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

 

Summary:

The goal is to keep up with this workout for at least 8 weeks. At the end of the 8 weeks, you can switch to a different workout or start at the beginning of the Pump Phase. Alternating Pump Phase with Strength Phase gives your muscles a break and helps you build new muscle. Your goal should be to increase your bench press max by 30 pounds over the course of the 8 week program. Should see an increase of 50 pounds on squats. The idea is get stronger, get more ripped, and gain muscle without gaining any fat.

 

Try it, like it, share it.

 

Thanks,
Dustin Holston

Personal Trainer and Sports Nutritionist

 

 

 

 

 

 

 

 

 

How to Diet- A Comprehensive Guide

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How to Diet- A Comprehensive Guide

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Dieting isn’t as hard, or as expensive as people make it out to be.

The Weight Loss Formula

As mentioned in the linked article the weight loss formula is simple.

(BMR) > (Calories Consumed)-(Calories Burned)

Or quite simply: Eat less calories than  your body needs. 

Step #1. Figure out how many calories your body needs to maintain current weight (BMR).

Before you can start dieting, you really should figure out how many calories your body needs to maintain your current weight . I like to use this calculator to calculate my BMR. Currently my BMR is approximately 1900 calories (I’m 5’8, 192, 32 years old). BMR is the calculation of how many calories your body needs to maintain current weight if you were just sitting and breathing all day. This doesn’t include what your body needs if you workout, work, etc.

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Step #2. How many pounds of fat do I want to burn each week?

Of the thousands of people who will read this article, I’m sure 95% of you will say “as much as possible”. Although this sounds like a good idea, it is not. Losing weight too fast can be detrimental to your health. You should want to lose weight safely and effectively while leaving as much muscle as possible.  The old adage is that cutting calories by 500 a day will help you burn 1 pound of fat a week. Although there are multiple studies confirming and denying the 500 calorie figure, I like to use it in my cheat sheet.

There are three ways to “cut calories”. The first way is to eat fewer calories. The second way is to burn those calories. The most effective way to diet is to do both. Burning calories through weight training and cardio will help you grow muscle and burn fat. Changing your diet will further help your weight loss journey. The third way to burn calories is through supplements such as The Bliss Go Pack or Commander Go Pack from 1st Phorm. These help speed up your metabolism to help you shred fat faster.

How many pounds should I shoot for losing each week? In most cases I don’t suggest trying to lose more than 1-3 pounds per week. This is equates to 4-12 pounds per month. Keep in mind that we are talking about “Fat” and not clearly just pounds. If you were normally eating a high sodium diet, you will lose a ton of water weight the first few weeks on top of the fat.

Equation:

To Lose 1 pound per week- Cut/burn 500 additional calories than your body needs each day.

To Lose 2 pounds per week- Cut/burn 1000 additional calories than your body needs each day.

To lose 3 pounds per week- Cut/burn 1500 additional calories than your body needs each day.

Step #3. How am I going to burn these calories?

Part A. Plan a Diet

I suggest starting out to try to eat your BMR. The BMR is the amount of calories your body needs at rest to maintain current body weight. Since you will be active and in the gym, your body is going to be burning much more calories than normal, so eating your BMR should be 500-1000 calories less than your body will actually need to maintain current body weight.

This means I need to shoot for around 1900 calories per day.

Sample Meal Plan

Breakfast- Level-1 Shake + Banana= 230 calories

Snack #1- 1 servings of almonds= 160 calories

Lunch- Broccoli and Chicken Breast (6 oz)- 330 calories

Snack #2- 1 servings of almonds- 160 calories

Dinner-2 fillets of Tilapia, 2 servings of brown rice (200 grams), Cauliflower- 500 calories

Post-Workout Snack- 2 servings of Phormula-1 + 1 serving of Ignition= 360 calories

Before Bed Snack- Peanut butter with apples- 200 calories

Total Calories= 1940

Part B. Workout Plan

When I’m cutting, I want to be in the gym at least 5 days a week. I like to hit specific muscle groups on specific days. I will then finish the workout by doing cardio.

Monday- Biceps/Triceps + 20 minutes HIIT

Tuesday- Chest + 20 minutes of HIIT

Wednesday- Legs + 20 minute jog

Thursday- Back + 20 minute jog

Friday- Shoulders + Calves + 20 minute HIIT.

Weekends- I may go for a jog or play basketball. I try to give my muscles the weekend off.

Part C. Supplement Plan

Supplements help supplement your diet and exercise. If you are a gym rat, you will need to supplement your diet more because you lose many vitamins and minerals through sweat. We also miss out on a lot of vitamins and minerals because of our diet. Many American’s don’t eat enough fish.

Here is my supplement plan:

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Commander + Thyro-Drive with Breakfast– Commander is my favorite fat burner on the market. Commander gives me energy, reduces cravings, and burns fat.

Commander  with Lunch– Commander is my favorite fat burner on the market. Commander gives me energy, reduces cravings, and burns fat.

M-Factor Hero before bed– A great multivitamin that isn’t pixie dusted. It works by giving you essential vitamin and minerals your body needs in a capsule, much more proven way to inject vitamins.

Thyro-Drive before bed– Thyro-Drive helps maintain optimal thyroid performance to maxmize weight loss.

Opti-Core before bed– Stress makes you gain weight, lack of sleep helps prevent gains. Opti-Core helps reduce stress and increase sleep.

Full Mega before bed– We don’t eat enough fish. Fish Oil is great for your heart, is an anti-inflammatory, and studies have shown weight loss with fish oil.

Creatine Post Workout-  I mix creatine with Ignition and Phormula-1 Protein post workout to help with muscle growth and recovery.

 

Summary:

Losing weight isn’t difficult, but keep consistent with it can be. Plan everything from your workouts, to your diet, to you supplements to ensure that you maximize the weight loss. After each month I take a look back to see if I achieved the results I wanted. I then make tweaks.

 

If you need further advice on diet, training, or other goals, feel free to email me: nutritionandpersonaltraining@yahoo.com. Also feel free to click on any of the links through the page to receive the lowest price and free shipping on your 1st Phorm orders.

 

Thank you,

 

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

1stphorm.com/nutritiontrain

 

2015 Fall Workout Schedule

2015 Fall Workout Schedule

Hey guys! Just wanted to share with you a sample workout schedule for a 5 day split (or 4 day split) to add quality muscle and strength! Try it out for a couple months. If you have any questions let me know! This workout can be used by men or women. If you do not know how to do an exercise, please contact me (nutritionandpersonaltraining@yahoo.com) so I can assist! If you are trying to lose weight, I’d add 4 days of cardio per week! If you are trying to gain weight, I’d keep the cardio to 1-2 days per week.

Workout #1: Legs

Workout #2: Chest

Workout #3: Arms

Workout #4: Back

Workout #5: Shoulders/Abs

Note: 

You can do cardio as often as you want but I don’t suggest doing cardio on Leg day.

You can combine Shoulders and ABS with Arms or Back to make this a 4 day workout split.

Workout #1: Legs

Barbell squats or Dumbbell lunges: 8 sets (lower weight, higher reps)- only 60 second break between sets.

Leg Extensions: 3 sets, moderate weight, 10-15 reps

Leg Curls: 3 sets, moderate weight, 10-15 reps

Workout #2: Chest

Barbell or Dumbbell Bench Press (partials)

A partial is not completing a full rep. The idea is to bring the bar down to your chest and only move it about 6 inches above your chest and back down. Keeps all tension on chest.

Base it off of my workout: 135 x 15, 155 x 12, 185 x 10, 205 x 6, 225 x 3, 185 x 8, 135 x 15

Pec Deck/Cable Crossovers/Machine Flies/Dumbbell flies: 3 sets of 15

 Workout #3: Arms

Cross Body Hammer Curls: 3 sets of 10.  Keep your elbows tucked to your side. Now lift the dumbbell and imagine trying to hit your opposite boob.

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Preacher Curls/Machine Preacher Curls: 3 sets of 10

Wide Grip Barbell curls: Grab the barbell wider than you normally would. Do a curl.  3 sets of 10.

Dips: You can either do dips on a machine or on a bench. If you need additional weight, have your friend press on your shoulders. 4 sets

Triceps Rope Extensions: 4 sets of 10 reps. Keep elbows tucked to your side and bring down.

Skull crushers/Cable skull crushers: 4 sets of 10.

Workout #4: Back

Lat Pull downs: 5 sets of 8-12 reps.

Bent-over dumbbell rows: 3 sets of 10

Seated Cable Rows: 5 sets of 8-12 reps

Workout #5: Shoulders/Traps/Abs

Dumbbell Lateral Raises: 3 sets of 10-15

Dumbbell Frontal Raises: 3 sets of 10-15

Shoulder Press/Machine Press/Military Press: 5 sets of 10

Dumbbell or Barbell Shrugs: 6 sets of 15

Lumberjacks:  60 second sets with medicine ball, 3 sets.

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