bigger muscles

Building Muscle on a Budget- Cost Conscious Supplements and Food

Building Muscle on a Budget- Cost Conscious Supplements

It’s hard to build muscle, or diet when you are on a tight budget. The key is to learn the tricks of the trade, and if you do it correctly, you will actually save money by getting a better body. Let’s look at some of my suggestions.

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Budget Muscle- Food Edition:

Whether you are dieting or trying to add muscle, there are certain go to foods.

  • Chicken Breasts: Chicken breasts can be had for $1.99 a pound many times if you go directly to the butcher section at many grocery stores (Krogers), but if you buy the Tyson variety, you will be paying close to double.
  • Chicken Thighs: Fattier than chicken breasts, but much more economical, chicken thighs are a real value in the muscle department.
  • Eggs: I see our local ALDI advertising eggs for 59 cents a dozen all the time!
  • Yogurt and Cottage Cheese: Both very good sources of protein
  • Bulk almonds, peanuts, and cashews: Great healthy fats and proteins to snack on
  • 1st Phorm Level-1 Meal Replacement Shakes: Only 140 Calories, 24 grams of protein, and $1.66 for a complete meal, it is a must buy! Order here with free shipping!
  • Canned Tuna: Sometimes not the most appealing taste, but high quality protein for a low price!

 

Budget Muscle- Supplements Edition:

Whether you are dieting or trying to add muscle, there are certain go to supplements.

  • 1st Phorm Creatine: Creatine is safe for men and women and is one of the most researched and proven supplements ever. It builds muscle, helps in recovery, and is dirt cheap. Purchase 100 servings for less than 19 cents a serving with free shipping here! 
  • 1st Phorm Glutamine: Glutamine is another safe and proven supplement for men and women. Your muscles are full of glutamine and it is good for your immune system. Purchase today with free shipping for servings less than 32 cents a day!  
  • Hot Coffee (Black): Black coffee has antioxidants and caffeine that is great for weight loss. Especially if you don’t add the sweeteners. Try drinking this while fasting.
  • 1st Phorm M-Factor Multivitamins: M-Factor is dosed correctly with the right vitamins and minerals for women or men (you pick the men’s or the women’s version when ordering). They are tailor-made to help men and women who are active at working our or dieting that aren’t getting all the vitamins and minerals their body needs. Order M-Factor will free shipping here!

 

Summary:  

Quality foods and supplements don’t have to cost an arm and a leg, but they sure can make those arms and legs grow!

 

Questions and Comments?

 

Thank you for reading, share with your friends!

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

2016 Mr. Olympia Results and Reactions

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Results:

  1. Phil Heath
  2. Shawn Rhoden
  3. Dexter Jackson
  4. “Big Ramy” Mamdouh Elssbiay
  5. William Bonac
  6. Roelly Winklaar
  7. Cedric McMillan
  8. Dallas McCarver
  9. Josh Lenartowicz
  10. Justin Compton
  11. Victor Martinez
  12. Nathan DeAsha
  13. Steve Kuclo
  14. Ben Pakulski
  15. Akim Williams
  16. Kevin Levrone, Michael Lockett, Brandon Curry, Lukas Osladil

Scorecard:

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Top 5:

1 .Phil Heath: Phil was Phil. Best back on stage, great muscle bellies. Still not the Phil we saw earlier this decade. Waist keeps getting wider. Back is lights out. Friday night I had Dexter winning, although Saturday I think they made the right decision.

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2. Shawn Rhoden: Shawn looked great. I would have had him third behind Dexter but not extremely upset with the decision.

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3. Dexter Jackson: Dexter is the man. 47 years old. Looked amazing. Hard to imagine that this is the “third” best bodybuilder in the world.

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4. “Big Ramy”: What a difference 24 hours makes. Big Ramy was “small” by his standards on Friday. I’m assuming Chris Aceto tried keeping him small to show conditioning. Didn’t work. Came back Saturday and pushed to move up to the top 3. Insane size.

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5. William Bonac: The new Giant Killer. William Bonac has more muscle per square inch as anyone. Small waist, huge legs, great muscle bellies. If he was 5’9 he’d be your champion.

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The rest:

Roelly Winklaar (6th) showed us a physique straight out of Dr. Frankenstein. Look I know that many of you all will think he should win. He doesn’t get lean enough, he isn’t aesthetic, but damn is he huge. Markus Ruhl 2.0.

Cedric (7th) showed us that he just doesn’t nail it. Maybe he can’t, maybe his body won’t let him get leaner. He has an ideal physique to some.

McCarver (8th) is 25 years old. Yes only 25 years old and stood close to 285-290 pounds. If he would have been able to lean out another 5-10 pounds, he may have been top 5.

Josh Lenartowicz (9th) had a hell of a debut. He was shredded. Still needs to add some mass to his chest, but looked amazing.

Justin Compton (10th) has the muscle, just needs to dial his conditioning. He is young, he will continue to get better.

Victor Martinez (11th) would have been top 8 in any other Mr. Olympia the last 10 years. Unfortunately this year was stacked.

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Everyone else:

Nathan DeAsha (12th) could have been anywhere between 8-12. He looked insane. See if he does damage at the Arnold next year.

Steve Kuclo (13th) needs to go back to the drawing board. Looked okay. Not his best.

Ben Pakulski (14th) nailed his conditioning but everyone knows that his legs are world class, and everything else isn’t.

Akim Williams, Michael Lockett, Lukas Osladil, and Brandon Curry weren’t ready.

Hall of Famer Kevin Levrone:

I cannot talk bad about a champion like Kevin. Kevin is 52 years old, and had only been training for a few months when he jumped into the Mr. Olympia on a special invite. I hope I look half that good at 52!

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Summary:

Phil wins #6. This ties him with the great Dorian Yates. He is now one behind Arnold Schwarzenegger and two behind Ronnie Coleman and Lee Haney. I do think that talent is slowly catching up to Phil, but the judges like what Phil brings each year.

Kai Greene was on Jimmy Fallon and not at the Mr. Olympia. Hard to believe that is true. He may have missed two opportunities the past two years to beat Phil.

Can Shawn win next year? Will Dexter continue to compete? Can Big Ramy, Bonac, Compton, Cedric, and McCarver make the gains necessary to win? Will Phil continue his dominance? We will know in 12 short months.

 

 

Thank you,

 

Dustin Holston

1st Phorm Brand Ambassador

Personal Trainer/Sports Nutritionist

 

Who is Competing at the Mr. Olympia?

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Who is competing in the 2016 Mr. Olympia?

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Note: Dennis Wolf (Injury), Kai Greene (Personal), and Branch Warren (Personal) are not competing at the Mr. Olympia.

Who will win? Phil Heath will win #5 unless he is way off. Then it is up to Kevin Levrone, Dexter Jackson, or possibly Big Ramy!

Who is competing in the 212 Mr. Olympia?

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Who will win? Flex “James” Lewis will win. Outside chance for David Henry, Hidetada Yamagishi and Jose Raymond.

Who is competing in Women’s Physique?

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Who will win? Juliana Malacarne should win. Look out for Rosanna Harte.

Who is competing in Men’s Classic Physique?

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Who will win? It will come down to Darrem Charles, Danny Hester, and Sadik Hadzovic. Watch out for Robert Timms.

Who is competing in Men’s Physique?

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Who will win? With 40 competitors it is going to be tough. Jeremy Buendia looks great, but has grown so much that he doesn’t look like a physique competitor. Poston and others could threat.

Who is competing in Figure?

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Who will win? Latorya Watts is my pick. Nicole Wilkins will do well.

Who is competing in Fitness?

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Who will win? Oksana Grishina all day…

Who is competing in Bikini?

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Who will win Bikini? So many competitors. Ashley Kaltwasser is favorite. Lacey Deluca and Janet Layug could upset.

How to make a New Year’s Resolution you can actually stick to

HOW TO MAKE YOUR HEALTH/FITNESS NEW YEAR’S RESOLUTION COME TRUE…

According to the University of Scranton, only 8% of people who make a New Year’s resolution achieve their goals…

I will be honest, I am probably the worst person for writing this article. I haven’t made a New Year’s resolution since I had a goal of dunking a basketball in 9th grade. Keep in mind that I was 5’4 then, and only 5’8 now. Before making my first resolution in the last 16 years, I wanted to outline how to make such a goal.

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How to set the ultimate New Year’s Resolution:

#1. The goal must be measurable:

“I want to be skinny.” – Not measurable

“I want to have a six pack in 12 months.” -Measurable 

“I want to stop drinking coke.”- Measurable 

“I want to be rich.” – Not measurable

“I want to bench press 300 pounds.” -Measurable

Your goal must be measurable. In fitness, most of these goals are quantitative in nature, meaning they are measurable. I want to lose 10 pounds, I want to lose 3 inches off my waist, and I want to bench 250 pounds are all quantitative. Qualitative goals tend to be harder to measure. I want to be skinny, is not a measurable goal. Skinny is an adjective that means different things to different people. Turn your qualitative goal into a quantitative goal by having specific goals. If you want to be skinny, and you think you will be skinny if you lose 20 pounds, then make your goal to lose 20 pounds. If you hit your goal and you find it isn’t where you want to be, then readjust.

#2. The goal must be realistic:

“I weigh 300 pounds, and by the end of 2015 I want to weigh 100 pounds.”- Not realistic

“I bench press 150 pounds and by the end of 2015 I want to bench 250 pounds.”- Realistic

“I want to gain 100 pounds of muscle by eating healthy in 2015.”- Not realistic

“I want to lose 50 pounds in 2015.”- Realistic

If your goal isn’t realistic, then you risk the chance to succeed. If you make the goal too unobtainable, then you will more than likely give up early. If you don’t know if your goal is realistic, ask a doctor, personal trainer, or friend for advice.

3. The goal must be hard… but obtainable:

“I want to lose 5 pounds this year.”- Not hard

“I want to gain 15 pounds of muscle in 2015.” – Hard but obtainable

“I want to lose 100 pounds of fat.”- Hard, but maybe too hard

If you set a goal that is too hard then you will be disappointed when it is impossible to succeed. If you make a goal that is too easy, you will be complacent and not try hard enough. I feel the best goals are ones in which I feel there is only a 50/50 chance of succeeding. This will encourage me to try harder, but realize that although it is going to be tough, I can do it!

4. Include how you are specifically going to achieve this goal in your New Year’s Resolution:

“I am going to lose 15 pounds by changing my diet by adding more fiber and fruits, while lowering total caloric intake.”- Great

“I am going to lose 15 pounds by eating healthier.” – Not specific enough 

By including how you are going to achieve your goal means that you have taken some time and thought about the process of your goal. This normally involves research or working with someone. Having the knowledge necessary to achieve your goal is vital prior to starting your goal.

5. Set mini-goals by date to help achieve your resolution:

“I am going to lose 15 pounds in 12 months. By April I will be down 5 pounds. By August I will be down 10 pounds.”- Great

“I am going to gain 20 pounds of muscle this year. It doesn’t matter how it happens.” -No mini-goals to help achieve the resolution

Having mini-goals set periodically help you gauge how well you are doing. If you do not hit your mini-goal, it allows for extra motivation over the next time period. This is probably the most overlooked aspect of achieving your New Year’s resolution.

Summary:

By setting a measurable, realistic, challenging yet obtainable goals with the specifics of how you will achieve the goal, and mini-goals to help gauge process, anyone can be one of the 8% of people who actually achieve their New Year’s Resolution.

What can help you achieve your New Year’s Resolution?

If you are trying to lose weight, I suggest the Commander Go Pack (for men), or the Bliss Go Pack (for women). Both fight fat 24/7 with three killer fat burners in one. One is a stim that fights fat and controls appetite, while the other two help reduce stress and optimize hormones.

 

Order Weight Loss Stacks from 1st Phorm with Free Shipping!

https://1stphorm.com/a/products/stacks/weight-loss-stacks?a_aid=nutritiontrain

 

My New Year’s Resolution?

Be a bad ass… Wait, that isn’t measurable.

Lift Heavy My Friends,
Dustin Holston
Certified Personal Trainer/Sports Nutritionist
Twitter: @NutritionTrain
IG: @NutritionTrain247
PS…

If you want to add muscle or get shredded next year, check out the link below to get free shipping on all the best 1st Phorm Products!

1stphorm.com/nutritiontrain <- Free Shipping on all supplements and workout apparel!

Chest Workout- Building up a Lagging Chest

Question: I’m strong as an ox when it comes to bench press but I’m lacking quality muscle in the chest area, what can I do?

Too often I find people who think that a strong bench press correlates with large chest muscles. Sometimes this is true, but a lot of times it is not. When you bench press, you are utilizing your core, shoulders, triceps, back, and chest to complete the movement. Depending on form, this could mean bouncing the bar off their chest, and almost missing the entire chest part of the exercise. Throw in someone who picks up their butt off the bench and you got an exercise that works almost zero chest.

If you want bigger muscles, it doesn’t always equate to bigger gains in the bench press. For instance, when I lift for strength, I like to arch my back, make sure that I’m on my tip toes to try to lift the weight easier through the motion. When I’m lifting for size, I want my back to be completes flat, feet completely flat, and focus on the chest part of the movement.

If you are someone who sees yourself using your shoulders, triceps, back, etc more in your movement, I’d try a 6 week workout of this:

Flat Bench Partial Press: The idea behind this exercise is to focus 100% on the pecs. The idea is to bring the bar down to your chest, and push until you feel your triceps and shoulders take over and immediately go back down to the chest. This will keep constant tension on the pecs (which will encourage them to grow). I use much lighter weight when doing this exercise because you will get tired faster because your chest does 100% of the work. I take no more than a minute break between these sets.
  • I do 6 sets after warming up: 135 x 20, 155 x 15, 185 x 10, 205 x 6, 185 x 10, 135 x 20.
Machine Pec Deck: The idea behind this exercise is to do lighter weight and circulate as much blood flow to the pecs. I try to do 15-20 reps, and focus on not reaching back too far and to keep the chest tense. No more than a minute rest between sets.
  • I do 4 sets: 120 x 15, 120 x 15, 120 x 15, 120 x 15.

I do this workout about every 4-6 months for about 6 weeks. Then I go back to traditional bench press and inclined dumbbell bench press. You should notice more chest thickness after completing a 6 week cycle of this workout.

Need additional workout or diet advice? Email me: nutritionandpersonaltraining@yahoo.com

Also check out our website: www.teamnutritiontrain.com 

Lift Heavy My Friends,
Dustin Holston
Certified Personal Trainer/Sports Nutritionist