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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

 

Purchase $100 from 1st Phorm, get free personalized workout program! No Coupons needed!

Who loves 1st Phorm’s weight loss, muscle building, and fitness clothing? I do! Whether it is Phormula-1 Protein, Ignition, MegaWatt, Commander, Bliss, M-Factor, etc, if you purchase $100.00 or more from this link, you will receive a free personalized workout program valued at $50! Also get free shipping on your order without any coupon!

How to redeem:

Go to www.1stphorm.com/nutritiontrainand make your purchase. You will receive the lowest price and free shipping on your entire order. Once your order is completed, and you spent greater $100, email: nutritionandpersonaltraining@yahoo.com with your fitness goals, your age, and your gender, and I will personalize a workout program for you!

Best 1st Phorm Deals: 

Here are my favorite 1st Phorm Deals:

The Post Workout Stack: Save $5.00 plus free shipping when you purchase Ignition and Phormula-1 Protein in the Post Workout Stack!

Commander Go Pack + M Factor Hero:  Save $60 and receive free shipping on the Commander Go Pack + M Factor Hero! This includes: Commander, Opti-Core, Thyro-Drive, and M Factor Hero!

Bliss Go Pack + M Factor Goddess: Save $60 and receive free shipping on the Bliss Go Pack + M Factor Goddess! This includes: Bliss, Opti-Core, Thyro-Drive, and M Factor Hero!

Questions? Comments?

Feel free to email me @ nutritionandpersonaltraining@yahoo.com

Lift Heavy My Friends,

Dustin Holston

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Certified Personal Trainer/Sports Nutritionist

Primal Pack: Can it help you increase testosterone and add quality muscle?

1ST PHORM PRIMAL PACK REVIEW

1ST PHORM PRIMAL PACK REVIEW: CAN IT HELP YOU INCREASE TESTOSTERONE AND ADD QUALITY MUSCLE?

Primal Pack Review: Testosterone boosters are all the rage for men trying to maximize their muscle gains, increase energy, and feel younger. Many of the testosterone supplements of the last 15 years have been designer steroids and pro-hormones that have health and safety risks. 1st Phorm developed a safe and natural stack called “Primal Pack” that can help you increase not only Testosterone, but Growth Hormone naturally.

You can order the Primal Pack today and get free shipping by clicking link! 

Primal Pack

Primal Pack Review: Primal Pack is Primal T, Compound HD, and Night T
First we will look at “Primal T”
Primal T

“Testiphex Blend: 1000 mg”

  • Tribulus Terrestris- Multiple studies have shown that it has a positive effect on libido
  • Muira Puma Extract- Multiple studies have show that it has a positive effect on libido
  • Avena Sativa 10:1 Extract- Studies have shown it to free up testosterone and increase libido.
  • Eurycoma Longifolia Extract- Multiple studies show a positive effect on libido
  • Fenugreek Seed Extract- May increase testosterone and libido

“Max GH Matrix: 500 mg”

  • AlphaSize- Increase in GH and Power Output has been seen in studies
  • Ashwagandha- Increase in LH and Power Output has been seen in studies
  • Maca Root Extract- Increase in libido has been seen in multiple studies which is awesome!
  • Suma Root Extract- May increase testosterone and decrease estrogen
  • Rhodiola Rosea Extract- Reduces fatigue and increases well being in studies
  • Hordenine HCL- Fat burner

Summary: Primal T has ingredients that have shown promise to increase testosterone, increase growth hormone, and increase sexual health thus helping you grow muscle. 

Primal Pack Review

“You may feel like America Exploded in your mouth in the gym!”

Now we will look at “Conquest HD”

This will boost your testosterone like never before!

Conquest HD

Serving Size: 6 Capsule
Servings Per Container: 20
AMOUNT PER SERVING % DAILY VALUE
D Aspartic Acid 3120 mg +
Agmatine Sulfate 1000 mg +
Fenugreek Extract-
(50% furastonolic Saponins and 20% protodioscin )
150 mg +
Rosemary Extract 150 mg +
OTHER INGREDIENTS:
Gelatin, Silicon Dioxide, and Magnesium Stearate.

And finally Night T:

Sleep like a baby and raise testosterone and GH Levels with Night T.

erving Size: 3 Capsules
Servings Per Container: 20
AMOUNT PER SERVING % DAILY VALUE
Zinc Chelate 30 mg 200%
Magnesium Aspartate 450 mg 113%
Vitamin B6 10.5 mg 113%
GABA 1000 mg +
Valerian Root 200 mg +
Kava Kava 200 mg +
5 HTP 100 mg +
Alpha-Glycerolphosphocholine 100 mg +
Melatonin 3 mg

 

Overall:

For aging men or men who feel like they don’t have the testosterone they did before, “The Primal Pack” can help you find more focus in the gym, increase Testosterone and GH, and feel much more vibrant in the bed room.

You can purchase the Primal Pack @ 1stphorm.com/nutritiontrain along with many other great nutritional supplements.

LIFT HEAVY MY FRIENDS,
DUSTIN HOLSTON

Stress and Cortisol adds fat! OPTI-CORE will fight back and help you sleep!

Ever hear that stress is a bitch? That is because it is true! Stress hurts your sleep, and it equally hurts your body! The body has a hormone called “cortisol”. When stressed, your cortisol levels rise causing anxiety, lethargy, and weight gain! Even people who diet and exercise can have add weight gain from cortisol!

Here is a scientific study on stress-induced cortisol:

Stress-induced cortisol response and fat distribution in women

Recent studies have shown an association between uncontrollable stress and abdominal fat distribution. It has been suggested that changes in cortisol secretion might represent one possible mechanism for this relationship. This study investigated whether body fat distribution, determined by waist-to-hip ratio (WHR), is related to salivary cortisol levels in response to laboratory stressors. Subjects were 41 overweight women with a Low or a High WHR. Multiple measures of cortisol and mood were obtained during a session of stressful tasks (eg., timed arithmetic) and during a time-matched, control rest session. Also, background life stress and psychological trait variables were assessed. Compared to Low WHR subjects, High WHR subjects secreted significantly more cortisol during the stressful session after 60 minutes of stress, and considering the total area under the curve of secretion. This difference was not seen on the rest day. In terms of background and psychological measures, High WHR subjects were characterized by poorer coping skills and differences in mood reactivity. Specifically, although all subjects became more angry in response to the stressful session, High WHR subjects showed smaller increases in anger. This could indicate that they are more likely to evidence a helpless reaction to uncontrollable stress. These findings support the hypothesis that cortisol secretion might represent a mechanism for the observed association between stress and abdominal fat distribution. Furthermore, differences in coping and appraisal may suggest that a particular psychological pattern might influence the reactivity of the adrenal-cortical system to stress, and subsequent fat distribution (http://www.ncbi.nlm.nih.gov/pubmed/16353426).

So what can we do to prevent cortisol increases? 

OPTI-CORE by 1st Phorm

Purchase Here with Free Shipping! 

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Product Information:

There are several key factors to losing fat and one of the most important, and often ignored is controlling the levels of the harmful stress hormone called cortisol. In today’s society stress is everywhere and whether it’s mental, physical, or emotional it increases your cortisol levels. When your cortisol levels remain elevated it signals your body to hold onto fat in your midsection as well as cause lethargy, anxiety, and a weakened immune system. Opti-Core™ was formulated to reduce your cortisol levels, bringing them back down to a healthy level, in order to promote optimal weight loss results and an overall healthier you. A prominent factor in reducing cortisol and maintaining those healthy levels is deep, restful sleep. The AdrenaCort Recovery™ in Opti-Core helps you unwind, and relax to reduce stress levels. By reducing stress and getting a relaxing night’s sleep, cortisol levels will be dramatically reduced. This optimizes your metabolism and allows your body sufficient time to recover to its full potential. We’ve addressed another key nighttime fat loss problem by adding our Lipozyme Optimizer™ to further enhance recovery. We do this by aiding in digestion and nutrient assimilation while you are asleep. A proper blend of digestive enzymes keeps your body’s metabolism working as efficiently as possible, keeping your metabolism up, even while you sleep. This positive impact on your metabolism not only helps assist with fat-loss while you sleep, but puts you in an optimal fat burning state immediately upon waking.

Ingredient Analysis: 

Vitamins and Minerals:

  • Zinc Chelate: Helps with immune system, cell growth, and control insulin
  • Magnesium Asparate: Great for muscles, nerves, cells, sleep, and hormone functions
  • Vitamin B6: Can decrease chances of psychological illness and increase metabolism

AdrenaCort RecoveryTM

  • GABA: Helps control stress and increases relaxation
  • Valerian Root: Relaxes central nervous system and used as sleep aid
  • Kava Kava: Used to reduce stress and relax
  • 5 HTP: Helps with relaxation and studies show it effective for limiting binge eating
  • Alpha GPC: Supports cognitive function
  • Melatonin: Helps with relaxation and sleep

“AdrenaCort Recovery is a fantastic combination of stress reducing compounds and sleep aids.”

Lipozyme OptimizerTM

  • Alpha and Beta Amylase, Protease, Lipase, Cellulase, and Lactase: Digestive aids that help breakdown food
  • Bromelain: Digestive Aid
  • Black Cherry: Digestive Aid

“Lipozyme Optimizer is a great combination of proven digestive aids to help breakdown food and get them out of your system faster.”

Overall, OPTI-CORE with the combination and diet and exercise should not only help you lose weight faster, but also help you sleep and recover better. OPTI-CORE comes in a great stack with Bliss and Thyro-Drive that will help you lose weight fast 24 hours a day. You save a lot of money by purchasing the stack!

Train hard my friends!

Dustin Holston

1st Phorm

http://www.teamnutritiontrain.com

Serving Size: 3 Capsule
Servings Per Container: 20
Amount Per Serving % Daily Value
Zinc Chelate 30 mg 200%
Magnesium Aspartate 450 mg 113%
Vitamin B6 10.5 mg 525%
AdrenaCort RecoveryTM: 1500 mg +
[GABA, Valerian Root, Kava Kava, 5 HTP, Alpha GPC, Melatonin]
Lipozyme OptimizerTM: 250 mg +
[Digestive Enzyme complex (Alpha and Beta Amylase, Protease, Lipase, Cellulase, and Lactase), Bromelain, and Black Cherry.]
OTHER INGREDIENTS: Gelatin, silicone dioxide, and magnesium stearate.

1st Phorm loves our troops! Free Shipping to your APO!

We ♥ Our Troops- Free Shipping to your APO

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Check out 1stphorm.com/nutritiontrainand place an order. We will ship it to you with free shipping! This includes all supplements, workout apparel, everything! Please share with your friends and family. Customers stateside also enjoy free shipping with the above link!

Lift Heavy My Friends,

Dustin Holston
1st Phorm Brand Ambassador
Personal Trainer/Sports Nutritionist

Beach Body in 45 days

Beach Body ready in 45 days!!!

Can you get the body you want in 45 days? The answer is maybe, but we can surely try!!!! After a long winter, many of us are holding excess weight around our stomach and thighs. The idea behind this diet is to combine nutrition, exercise, and supplements to maximize weight loss to become beach body ready in 45 days.

body-weight-scale

BMR Calculation:

We need to calculate the total amount of calories your body needs to maintain your current weight. I like using this BMR Calculator to do so.

Nutrition Plan:

Once we calculate our BMR, I would suggest setting a meal plan with 300-500 less calories than your BMR. If you can cut your calories by 3500 in a week, you should lose one pound of fat!

I would go with a diet that is 25% Carbs, 25% Fats, and 50% Protein. This should allow you to maintain as much lean muscle as possible while burning fat. Your fats should come from healthy sources such as nuts, fish, etc.

Exercise Plan:

Once we have a meal plan to follow, the next step is to follow a specific exercise plan. The plan should hit a few muscle groups each day with cardio. We want to use moderate weight to build lean muscle while burning fat.

Suggested Split:

Day 1: Legs

Day 2: Arms and Shoulders + 30 minutes of cardio

Day 3: Chest and Abs + 30 minutes of cardio

Day 4: Back + 30 minutes of cardio

Day 5: Traps and Calves + 30 minutes of Cardio

On cardio days, I would suggest doing some high intensity training with some sprints a 1-2 times per week. I like sprinting for 60 seconds and jogging for 5 minutes, then repeating.

Supplement Plan:

Commander and Thyro-Drive(men) or Bliss and Thyro-Drive(Women) and at least 2 containers of Phormula-1 or Level-1 should be enough supplements for the plan.

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Morning: 1 Commander/Bliss and 1 serving of Phormula-1 or Level-1 (as a meal replacement for breakfast)

Lunch: 1 Commander/Bliss and a healthy lunch

Dinner: Healthy Dinner

Post workout: 1 serving of Phormula-1 or Level-1

Before bed: Take 2 Thyro-Drives

Total Weight Loss:

Depending on how much weight you need to lose, I think it would be possible to lose 15-20 pounds over the course of 45 days with this plan. I would shoot for 2-3 pounds of weight loss per week. With a similar plan, my trainee Brittney lost 7 pounds in a week!

Lift Heavy My Friends,
Dustin Holston
1st Phorm Ambassador
Personal Trainer/Sports Nutritionist

1st Phorm’s Commander can make you SHREDDED!!! Commander Review

Commander Review! Time to become a soldier!

Commander is a fairly new fat burning thermogenic from the company 1st Phorm. Commander is a male formulated supplement to help men reach their goals with fat burning. Unlike most reviews, I actually go through line by line of the supplements I review to give you insight on each ingredient.

Buy Commander with Free Shipping!

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 Serving Size: 1 Capsule

Servings Per Container: 80
Amount Per Serving % Daily Value
Niacin
(as Niacinamide)
20 mg 100%
Vitamin B6
(as Pyrodoxine HCL)
3 mg 150%
Vitamin B12 100 mcg 1667%
Cognenergy ComplexTM: 549 mg +
[Caffeine Blend(1,3,7-trimethylxanthine, Di CaffeineMalate, and Guarana Extract), Beta Phenylethylamine HCL, Choline Bitartrate, Dimethylethanolamine, Sulbutiamine, Cocoa Extract, Hordenine, N Methyl Tyramine, Bacopa Monniera, and Huperzine A]
Thermax BlendTM: 158 mg +
[Camellia sinensis Extract (45% EGCG,75% Catechins, 90% Polyphenols), Green Coffee Bean Extract, Coleous Forskohli Extract(20% Forskohlin), Evodiamine, Synephrine, Cayenne Pepper Extract, Dendrobium, and Diiodotyrosine]
OTHER INGREDIENTS:
Gelatin, Silcone Dioxide and Magnesium Stearate.
 Summary: Increased energy, thermogenics for fat burning, and muscle saving fat burners!

Review: 

1st Phorm created a male formulated fat burner with many of the same ingredients that have worked in their female focused “Bliss”, but optimized it by focusing on key ingredients with higher dosages. Everyone that I have put on Commander has loved the increased energy, focus, and fat burning. Combine it with Thyro-Drive, a great non-stimulant fat burner for increased results.

You can purchase Commander with Free Shipping @ 1stphorm.com/nutritiontrain

Review: Grade A+. This is a top notch fat burner, thermogenic, focus and mood enhancer.

Lift Heavy My Friends,
Dustin Holston
1st Phorm Brand Ambassador
Personal Trainer/Sports Nutritionist