diet tips

Sample Diet Plans – Keto, Low Carb, Regular and More!

Complete List of Diet Plans

(note these are for sample only, I am not a doctor)

Dustin’s Keto+ Diet

https://www.cardioandweights.com/dustins-keto-diet/

Dustin’s Keto+ Diet is a new twist on the Keto diet to help dieters lower carbohydrates, use their fat as a primary source of fuel, and build/retain muscle mass.

What is Keto?

A Keto Diet is characterized as a diet in which carbs are purposely kept low. So low that your body stops using carbohydrates as the chief source of energy for your body. Your liver starts creating “ketones” which is used as energy. In summary insulin levels are kept low, no excess carbohydrate ingestion leads to your body using fat as the primary energy source. Ketosis can lead to explosive weight loss. Ketosis is typically reached when the body has less than 20-50 grams of carbohydrates.

KETO+ Diet

Dustin’s Keto+ Diet has the gym-goer in mind. Too few protein can cause the body to not retain and build lean muscle. Lean muscle burns fat at rest, and we want more lean muscle!

Dustin’s KETO+ Diet consists of 60%-65% Fats, 30%-35% Protein, and 5% Carbohydrates. I also use the net-carb method where you subtract fiber from total carbs.

For someone with a 1500 calorie diet it would look like:

  • 900 calories from fats (100 grams)
  • 525 calories from protein (131 grams)
  • 75 calories from carbohydrates (19 grams)

What about protein converting to glucose? There is a pathway in our body where if we don’t have enough carbohydrates, our body will convert protein to glucose. I am not worried about this pathway when we are talking about someone who will be working out. If you do not plan to workout, you may not be right for the KETO+ Diet.

How many calories should I shoot for?

Great question. If you are trying to lose weight, I suggest shooting for eating less than your BMR. BMR is the Basal Metabolic Rate. This is the amount of calories you need, at rest, to maintain current weight. Since you are active, and will be eating at or below BMR, you should lose weight fast!

 

Calculate your BMR here: http://www.bmi-calculator.net/bmr-calculator/

Who shouldn’t use the KETO+ DIET?

Note: I’m not a doctor or dietitian. This diet is just an example of a diet that you can use to lose weight. I suggest everyone to talk to their doctor to make sure they are healthy enough for a diet like this.

If you have diabetes or high blood pressure (taking medicines) I would suggest talking to your doctor before doing a KETO diet. I am not registered dietitian and this article is for information purposes only. Check with your doctor before starting any diet.

Water Consumption

I suggest everyone who is on any diet to drink at least 100 ounces of water a day. Water helps increase metabolism and control hunger. I’d shoot for a gallon a day!

Carb Flu

The Carb Flu is a symptom of all keto diets. When you lower your carbohydrates, your body will not be happy at first. When starting a keto diet, you will feel sluggish, tired, and experience flu like symptoms (minus the congestion/mucus). It is normal. I suggest more caffeine to combat it. You may also want to slowly dive into a keto diet by lowering your carbs from current usage to goal over a couple weeks.

Dustin’s Keto+ Diet Sample Meal Plan #1

Breakfast:

Level-1 Meal Replacement Shake mixed with Water

Snack 1:

Pork Rinds

Lunch:

Crispy Pork Salad

Snack 2:

String Cheese + Almonds

Dinner:

Coconut Chicken w/ Broccoli

Snack 3:

Cottage Cheese (4oz)

Total:

1500 calories-107 grams of fat-107 grams of protein-22 grams of net carbs (65%, 30%, 5% ratio)

 

Dustin’s Keto+ Diet Sample Meal Plan #2

Breakfast:

Level-1 Meal Replacement Shake mixed with Water

Snack 1:

Pepperoni and String Cheese

Lunch:

BLTA Pesto Chicken Salad

Snack 2:

2 Hard Boiled Eggs + Carrots

Dinner:

Inside Out Burger

Snack 3:

Cookies & Cream Keto Fat Bombs

Total:

1500 calories-105 grams of fat-114 grams of protein-18 grams of net carbs (63%, 32%, 5% ratio)

 

Supplements That Can Help

Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping. 

  • Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
  • GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
  • Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping. 
  • Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping.

 

The Dustin Diet

Lose weight fast with the Dustin Diet.

Dustin Diet

What is the Dustin Diet?

The Dustin Diet is a diet that I came up with that helps the dieting gain lean muscle, burn fat, and keep blood sugar stable throughout the day (except post workout).

What are the Macros for the Dustin Diet?

Ideally most of your calories will come from Proteins and Fats. The least amount of calories come from Carbohydrates. Typically protein is 40-45%, Fat 30-35%, and Carbs under 30%.

How Many Calories Do I Eat?

I base all diets for clients on their BMR. If you have weight to lose, eat at or below your BMR and you will lose weight. BMR stands for Basal Metabolic Rate, or the amount of calories your body needs to maintain your current weight at rest.

Use this calculator to measure your BMR: http://www.bmi-calculator.net/bmr-calculator/

Water Requirements

With any diet, you should drink a minimum of 100 ounces a day. Water helps increase metabolism and control appetite.

Who Shouldn’t do the Dustin Diet?

I am not a doctor or a registered dietitian. This is a sample outline that I have created. I suggest all dieters to talk to their doctors to ensure you are healthy enough to start any diet.

Sample Diet (1800 Calories)

Breakfast

Level-1 Protein Shake (2 scoops)

Wheat Toast w/butter (1 slice)

Lunch

2 Grilled Chicken Breast

Salad w/ Tomatoes and Oil and Vinegar

Dinner

8 ounce grilled turkey burger (93/7)

1 Serving of Brown Rice

Broccolli

Post Workout

2 Scoops Phormula-1

1/2 Scoop of Ignition

1800 Calories- 43% Protein (197grams), 30% Fat (60 Grams), 27% Carbohydrates (125 grams)

 

Sample Diet 2 (1800 Calories)

Breakfast

Level-1 Protein Shake (2 scoops)

Snack

Pepperoni + String Cheese

Lunch

2 Grilled Chicken Breast

Broccoli

Snack

Almonds

Dinner

Pork Tenderloin

Quinoa

Corn

Post Workout

2 Scoops Phormula-1

1/2 Scoop of Ignition

1700 Calories- 46% Protein (190 grams), 30% Fat (50 Grams), 30% Carbohydrates (113 grams)

 

I prefer sample diet #2 because it allows you to have snacks, which will help you control hunger and prevent the chances of a binge.

 

Supplements for Dustin Diet?

  • Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping. 
  • Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
  • GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
  • Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping. 
  • Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping

https://www.cardioandweights.com/the-dustin-diet/

 

Calorie Deficit Diet

https://www.cardioandweights.com/low-calorie-diet/

What is the Calorie Deficit Diet? The calorie deficit diet is just a “normal” diet in which the dieter eats less calories than they need, causing fat loss. This diet cares more about the amount of calories ate vs. the amount of any specific macro. I would suggest trying to eat at least 80% of your ideal body weight in grams of protein a day to retain and build lean muscle.

Christina loves the calorie deficit diet

For instance: You want to weight 150.

150 x .80 = 120 Grams of Protein

The rest of your macros can be anything as long as you are in a deficit.

How Many Calories Should I Eat?

To calculate calories, I suggest calculating your BMR. BMR stands for Basal Metabolic Rate, or the amount of calories your body needs to maintain its current weight at rest. If you eat less than your BMR you will lose weight.

I use this calculator to calculate BMR: http://www.bmi-calculator.net/bmr-calculator/

Before Starting a Calorie Deficit Diet

Talk to your doctor before starting any diet. I am not a doctor or registered dietitian. This is just a sample of a lower calorie diet.

Water

It is important with any diet to drink at least 100 ounces of water. Water increases metabolism, decreases hunger, and is generally awesome!

Calorie Deficit Diet Plan #1

1500 Calories

 

This sample: 40% Carbs, 35% Protein, 25% Fats

Breakfast

Level-1 Protein Shake

Snack

Banana + Almonds

Lunch

Chicken and Brown Rice

Snack

Pepperoni and string cheese

Dinner

Pork Loin, Sweet Potato, and Broccoli

Snack

Phormula-1 and Ignition*

Calorie Deficit Diet Plan #2

1500 Calories

This sample: 35% Carbs, 35% Protein, 30% Fats

Breakfast

Level-1 Protein Shake

Snack

Whole Wheat Toast w/Butter

Lunch

Turkey Burger w/Cheese and Fold-it Wrap

Snack

Apple w/ peanut butter

Dinner

Salmon, Quinoa, Corn

Snack

Phormula-1 and Ignition*

Supplements

  • Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping. 
  • Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
  • GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
  • Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping. 
  • Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping.

 

 

Meal Plans by Calories

https://www.cardioandweights.com/sample-meal-plans/

 

Eat These Not Those

Healthy Choices: Eat These Not Those

While dieting or trying to get in better health, it is hard to decide which food products you should buy, and which food products you should stay away from. This list isn’t inclusive but will give you a starting point of what foods you should eat, and which foods you should stay way from! Healthy Choices: Eat These Not Those

Fruits and Veggies

Eat: All of them

Stay Away From: Fruit Juices 

People ask me all the time if bananas are going to make me gain weight, or should I stay away from certain fruits or veggies. The quick answer: NO! Fruits are fantastic for you, giving you vitamins and minerals that your body needs. They are also full of fiber. Avocados also have healthy fats! Should you eat fruits all day? Eating fruits a couple times a day is an excellent choice, however eating too much of anything is bad. You’ve seen fat rabbits before? They eat nothing but fruits, veggies, and grasses in the wild, but I’ve seen plenty of fat rabbits!

Fruit/Vegetable juices on the other hand tend to be a sketchy topic. Many of them are only low percentages of fruit and contain added sugar for taste. If you aren’t making your own juices, then I suggest that you choose a fruit juice with no added sugar.

If you are looking to increase your fruit and veggie intake, check out Opti-Greens 50 Review

Nuts

Healthy Choices: Eat These Not Those

Eat: Raw Nuts

Stay Away From: Trail Mix

Raw nuts give great vitamins, minerals, healthy fats, and proteins, and are low carb. Raw nuts also have fiber which helps with weight loss. If you have read any of my articles before, you know that I’m an advocate of frequent “snacks” that are both low carb and high protein. Raw nuts including almonds, peanuts, cashews, etc. are fantastic choices.  1 serving of Raw Almonds: 1 oz, 160 calories, 6 grams of protein, 14 grams of fat, 3 grams of fiber.

Trail mix is a mix of nuts, fruits, and candies that are readily available at any supermarket. Although they taste great, and I am a fan of them if you are hiking, camping, rock climbing, etc (an activity with heavy calorie usage), for dieting this mix contains too much sugar. 1 Serving of Trail Mix: 1.5 oz, 200 calories, 6 grams of protein, 12 grams of fat, 20 grams of carbs. 

Potatoes & Rice

Eat: Sweet Potatoes and Wild Rice

Stay Away From: Instant anything!

Sweet potatoes and wild rice are complex carbs that tend to not spike blood sugar as much (spiking blood sugar can cause weight gain). Each of these have protein, fiber, and are great foods for those looking to lose weight. I do suggest that if you are trying to stay with a low carb diet, to eat smaller servings of these.

Instant mash potatoes, instant rice, french fries, etc are horrible choices for dieters. These versions of our favorite foods will spike blood sugar and no longer have all the healthy nutrients of their parents.

Protein

Eat: Level-1 Meal Replacement Shake by 1st Phorm

Stay away from: Muscle Milk

Protein shakes are great for meal replacement (when you don’t have time to cook a healthy meal, or don’t have healthy options). Protein shakes are not the same. There are a variety of proteins used (Whey Isolate, Whey Concentrate, Casein, Milk Protein, Egg Protein, Soy Protein, Pea Protein, etc.) and some of these proteins offer better results (better digestion, better amino profile) than others. For Meal Replacement purposes I suggest going with a protein that is low temperature processed (protein when subjected to high temperatures lose their quality and amino acid profile), and that is made up of choices that will keep you fuller longer (whey protein concentrate, milk proteins, egg proteins, etc.)

Level-1 by 1st Phorm is low temperature processed, it a mix between slow and fast digesting proteins, is low carb, and low fat. This is what my wife and I drink every morning for breakfast! Level-1 has 5 grams of BCAA’s per serving and 24 grams of protein. 

Order Level-1 Protein shakes here with free shipping… 

Muscle Milk isn’t a bad protein, but it isn’t optimal. Muscle milk has 160 calories, 16 grams of protein, 7 net carbs, and 6 grams of fat. It is also made from caseinate and milk proteins only. Caseinate does keep you full however has a biological value (how our body uses the protein) that is subpar compared to Whey Concentrate, Isolate, and Milk Protein alone. With a 35 gram scoop only have 16 grams of protein (46% protein by volume), it isn’t necessarily the best choice.  

Protein Bars

Eat: Quest Bars (Stevia Sweetened)

Stay Away From: Clif Bars

I am not a fan of protein bars for meal replacement or snack purposes. These bars are lower quality when it is compared to whole food, or protein shakes, however if you are in a pinch I do suggest the new Quest Bars that are Stevia Sweetened. These bars have whole ingredients, gluten free, and are naturally flavored. 170 calories, 20 grams of protein, and 13 grams of fiber.

Clif bars are fantastic options for those who are doing endurance races, mountain biking, climbing, etc. but they are not made to be a diet meal replacement. Cliff bars have more calories, sugar, etc for those who need it. If you are dieting, you don’t need the added calories and sugar. 250 calories, 9 grams of protein, and 45 grams of carbs. 

 

 

Steak

Eat: Top Sirloin

Stay Away From: Ribeye

Top Sirloin is extremely lean. A 3.5 ounce peice only has 316 calories, but only 10 grams of fat and a whopping 51 grams of protein! This protein powerhouse is the best selection of steak choices!

Ribeye on the other hand is not a great choice. It is one of my favorite cuts however this steak has more fat grams than protein grams! A 3.5 ounce piece has 466 calories, 38 grams of fat and 30 grams of protein!

 

I hope you enjoyed these healthy choices! Share it with your friends! Post healthy choices below!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Appetite Control Tips

Appetite Control Tips

Appetite Control is one of the hardest things about starting your diet. I’ve been there, I know. You eat a healthy breakfast and a few hours later you want to chug M&M’s through a bottle of Coca Cola.

I have three simple tips I give my clients to help control your appetite when you start dieting.

Appetite Control Tips

Appetite Control Tip: Water

Drink a minimum of 100 ounces a day to help control appetite. Once you feel that you are getting a little hungry, drink 8 ounces of water. Water is great for controlling appetite but it is also great at increasing your metabolism.  Journal of Clinical Endocrinology and Metabolism showed that drinking 17 ounces of water can increase fat burning by 30%. Being mildly dehydrated can slow your metabolism by 3%.

Appetite Control Tip: Healthy Eating

Yes, eating healthy will help you control your appetite. Foods like rich in fiber, protein, complex carbs, and healthy fats will “stick to you” longer than simple sugars. When you eat simple carbohydrates (think sugar, white bread, soda, etc.) your blood sugar spikes, then drops rapidly as insulin rushes in. This causes you to want more food! Protein, healthy fats, complex carbs, fiber, etc. keeps your blood sugar down and will keep you from getting hungry.

I also suggest to my clients to eat a minimum of 6-7 meals a day. Eating frequent small meals keep your metabolism in an anabolic state. This means that your body is promoting lean muscle and ridding itself of fat. These meals aren’t 4 course meals, they can be as little as a serving of almonds between breakfast and lunch.

Here is an example from my wife, who is a trainer:

Level-1 Meal Replacement Shake

Almonds

Healthy Lunch

Pepperoni

Healthy Dinner

Phormula-1 + Ignition Shake for Post Workout

String Cheese

Her 7 meals consist of healthy fats, high protein, and she keeps her carbs low during the day and higher at night around her workout.

Appetite Control Tip: Supplements

If the first two tips aren’t enough to keep your appetite at bay, I suggest looking at the Royal 21 Queen System, or Royal 21 King System. These two products help you burn fat 24/7, control appetite and cravings, manage your hormones, help optimize thyroid function, and even help you sleep! The Royal Queen System is for women, and the Royal King system is designed for men, and are in my opinion, the two best fat loss supplements in the world.

Summary:

Following these three simple tips should help you shed weight fast and help you control your appetite when it is out of control. The first few weeks of dieting is the hardest, and eventually it will subside.

 

Thank  you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 Queen System Review

Fighting Fat as a Female

Fighting Fat as a Female

Guest Author:  Christina Holston- Teacher, Trainer and Zumba Instructor

Fighting Fat as a Female

As a female with a 40+ hour a week job, a second job as a Zumba instructor who also trains clients, and a third job as a DJ, it is hard for me to find the time to take care of my body. Before you ask me to clarify the last statement, it is true. You can’t out exercise a bad diet. Even though I’m in the gym 5 days a week, it doesn’t make up for a bad diet. Trust me, I’ve tried! You must find time to take care of yourself! Following these tips I’ve learned over the past few years will make your life easier, and the results will be easier to achieve. This is Fighting Fat as a Female.

Meal Prepping is Mandatory

Meal Prepping is knowing today what you are going to eat tomorrow. Having meals ready to eat for a minimum of breakfast, lunch, and healthy snacks to keep my metabolism up throughout the day. While school is in session, I prepare meals on Sunday for the entire week. I typically go low carb during the day to keep my blood sugar down (great for fat loss) because my body really likes carbohyd

rates (in a bad way). If you have your lunches planned out, you have no excuses for going out to eat and being tempted by fast food.

Here is an example of some meal preps:

Breakfast: 1st Phorm Level-1 Meal Replacement Shake with Almond Milk 

Mid Morning Snack: Almonds or String Cheese

Lunch: Grilled Chicken w/ Broccoli

Mid Afternoon Snack: Pepperoni and Cheese

This diet allows me to have an extremely high protein, low carb, and healthy fat diet during the morning and afternoon hours where I am staying sedimentary. This means that I’m not being physically active. If you are not being physically active, you definitely don’t want to spike your blood sugar. Spikes in blood sugar will cause insulin to dump into your body and cause fat gain.

For Dinners my husband and I like to do crock pot meals that give us enough food for two days.

Don’t be Afraid to Lift Heavy Weights

 

Lifting weights, after getting your nutrition down, is the easiest way to getting the body that you want. Lean muscle burns fat at rest. Fat doesn’t (okay it does, but it is minuscule). Lifting weights will not make you look like a man, or make you bulky unless you A. Take steroids, or B. Eat surplus calories. If you are trying to diet, you don’t want to do either of those. Get a great workout that my husband wrote on this site and hit the gym!

Don’t Spend Hours on the Treadmill

Treadmills are great, however you don’t need to spend a lot of time on a cardio machine to lose a ton of weight. Check out HIIT exercises or mix in some sprints, or a popular class like ZUMBA to get your cardio on. Dustin came up with a great exercise called the DUSTIN CARDIO WORKOUT:

2 minute jog- 30 second sprint- 30 second walk
3 minute jog- 30 second sprint- 30 second walk
4 minute jog- 30 second sprint- 30 second walk
2 minute jog- 1 minute sprint

You can do this workout on a treadmill, outside, on a bike, or elliptical.

Supplements Help, But They Aren’t Miracles!

My favorite supplements for weight loss are: (Free Shipping Links)

Royal 21 Queen System:

The Royal 21 Queen system is great for women having trouble with their metabolism, losing weight, and controlling their appetite. It will eliminate appetite, optimize hormones, and even let you sleep better! This is a must have if you are looking to shred a lot of weight. My client Kim M. lost over 70 pounds in 4.5 months with the Royal 21 Queen System.

Glucose Disposal Agent:

GDA is great and I take it every day. GDA helps block carbs from spiking blood sugar, the number 1 reason why we gain weight. Once blood sugar is spiked, insulin is dumped and fat starts getting stored. GDA helps keep this from happening!

Full Mega:

Full Mega is one of the highest qualify fish oils on the planet. It helps you lose weight, great for heart health, and one of the reasons why my hair and skin have looked so good.

M Factor Goddess: 

M Factor Goddess is a multi-vitamin made for us women that helps us control our hormones, makes periods more bearable, and helps us with the vitamins and minerals we need most!

Post Workout Stack: 

Lean sexy muscle is what we need and the Post Workout Stack will help us get it. Our body needs whey protein isolate and glucose post workout to build lean muscle and for repair. This shake tastes amazing!

Know How Many Calories Your Body Needs

Last but not least, your body doesn’t need as many calories as you probably think it needs. You were told to stick to a 2,000 calorie diet, but for most women, that is far too many calories. I tell my clients to check their BMR (Basal Metabolic Rate) and if they are trying to lose weight, to try to eat around that number starting out.  

 

Following these steps will help you lose weight fast! Thank you for reading Fighting Fat as a Female!

 

Thank you for reading,

 

Christina Holston

Teacher, Trainer and Zumba Instructor

1st Phorm Legionnaire

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.

how_it_works_muscle_fat1

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

How to Properly Plan A Successful Weight Loss

How to Properly Plan A Successful Weight Loss

So you have decided that you want to lose weight! Congrats! Maybe it is because of a So you 30 day weight loss challenge, or maybe it is because you want to not be out of breath chasing your yougins’ around the house. Whatever the reason I want to congratulate you for deciding to put your healthy first and concentrating on making a better you. I am going to share with you how to succeed at weight loss so that you don’t become one of the millions that try it for a week or two and become discouraged and quit.

 

pjimage-2

Same person, Jessica totally transformed her life.

Proper Planning Makes Better Performance:

If your goal is to lose weight and totally change your life, this is what you must do:

  1. Get your household involved. If you have a significant other or kids that are not participating then it will be extremely difficult for you to succeed. You need to motivate them to also get healthy. Have a competition. It isn’t going to hurt your child to eat healthier and lose a little weight if they are unhealthy. There are plenty of healthy recipes that are low calorie that are delicious.
  2. Throw away the garbage (unhealthy foods). If you have unhealthy food options in the house, you will be tempted.
  3. No soda with sugar. If you have to have soda, convert to diet, but you should drink water.
  4. Meal Planning makes your life easier. Do not try to diet without planning all your meals in advance. 1st Phorm Level-1 Protein is a great meal replacement protein that is great for breakfast or lunch! Crock pot meals will also make your life easier!
  5. 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 1-5 pounds per week. You should set a goal for 1 month weight loss, 3 months of weight loss, 6 months of weight loss, and 12 months of weight loss. Push yourself to hit each goal, and if you don’t hit those goals, reevaluate and reset those goals.
  6. 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.
  7. 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).
  8. 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.
  9.  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

Royal XXI Queen or King System! : The Royal XXI Queen or King System 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. Royal King/Queen are stimulant fat burners that control appetite and burn fat. T-21 helps you optimize hormone levels to burn fat faster. C-21 helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast.

Royal XXI Queen System: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=nutritiontrain

Royal XXI King System: https://1stphorm.com/a/products/stacks/weight-loss-stacks/royal-21-king-system?a_aid=nutritiontrain

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.

 

Thank you for reading and good luck with your weight loss!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

Teamnutritiontrain.com

How to Snack While Dieting

How to Snack While Dieting

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Question: I love chips, are healthy variety of chips good alternatives for mid-morning and afternoon snacks?

Afternoon: Simple Answer… No.

When you diet, there are a few things that you want to do. You want to eat frequent meals to keep your metabolism up, and keep yourself from feeling “starving”. You also want to meal prep to keep nutritious food within arms reach to keep from eating fast food and other horrible food.

When dieting, the dieter needs to watch out for carbs. Carbs need to be consumed upon waking up and around post workout. The rest of the day should be low carb. Why? Carbs, especially simple carbs, spike insulin. When you are sitting at your desk, and insulin is spiked, it leads to fat storage. Carbs also hold 3 grams of water per gram of carbohydrate. 6 ounces of chips can make you gain over a pound total, and although most will be water weight, some of this will be stored as fat.

What should you eat instead?

  • Nuts: Nuts are full of healthy fats, protein, and fiber. All of which are great for dieting, heart health, keeping you full, and lean muscle.
  • Greek Yogurt: I like Oikos Triple Zero Greek Yogurt because it has 15 grams of protein, 0 fat, and 14 carbs (6 fiber).
  • 1st Phorm Level-1 Protein Shake- My breakfast everyday. Less than 140 calories, 24 grams of protein, and keeps me full for hours. It is muscle in a bottle. Order here with free shipping: https://1stphorm.com/a/products/protein-powder/meal-replacement-proteins/level-1a_aid=nutritiontrain

Summary:

Stay away from carbs when snacking. Eat protein, fiber, and healthy fats.

 

If you enjoyed this article, please share with your friends!

 

Good luck!

 

Dustin Holston

Personal Trainer/Sports Nutritionist