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Why 1st Phorm’s Level-1 Is the Best Meal Replacement Protein

Use this link to save big $$ and get free shipping on your entire order including Level-1 Protein! 

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Why? Watch Video Below: 

Summary:

  • Digests Well, No Bloat, NO GAS
  • Tastes Amazing (Cinnamon Cookie Batter and Milk Chocolate are my favorites)
  • Low Carb
  • High Protein
  • 5 Grams of BCAA
  • Slow Release Proteins (Digests slow, keeps you full longer)
  • Mixes easily with water, almond milk, milk
  • Cold Processed Proteins. Heat changes structure of protein in a negative fashion
  • Use for Breakfast, Lunch, Snack and save $$$ (Only $1.66 a meal)
  • Great for dieting, this is your high protein meal (less than 140 calories per meal)!
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  • 110% Money Back Guarantee from 1st Phorm

Use this link to save big $$ and get free shipping on your entire order including Level-1 Protein! 

7 Diet Lies That You Believe Are True!

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Don’t eat after 7:00pm, fat makes you fat, eliminate carbs, eat like a caveman, lifting weights make you look like a man, bench press makes boobs disappear, sit-ups create abs, IE, you’ve probably heard at least one of these golden rules of dieting and training. Are they true?

Don’t Eat After 7:00pm, It Will Turn To FAT:

This is one of my favorite diet lies. Your body burns calories 24 hours a day, 7 days a week. Some people stay awake during different parts of the day depending on work/school schedule. There isn’t a special time that you must stop eating to prevent fat from forming. It is all about Calories in vs. Calories out.

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Eating Fat Makes You FAT:

It is really unfortunate that we call the macro fat, Fat. Eating fat doesn’t necessarily make you fat or skinny. Your body needs fats to survive. The macro calorie “fat” is full of healthy and unhealthy macros that include healthy fats: nuts, fish oil, etc. ,and unhealthy fats: saturated and trans fats. Again: it is all about calories in vs. calories out.

Progress Photos

Couple years ago progress

Eliminate Carbs to Lose Weight:

News Flash: Carbohydrates are not bad for you. Too many carbohydrates are bad for you. Many people like to use no carb, or low carb diets to lose weight. These diets can be effective in losing weight but can also be dangerous. These diets work because carbohydrates are easy to recognize and easy to stay away from. Carbohydrates are your bodies chief source of energy. Your brain uses over 100 grams of carbohydrates a day just to function! I do like to eat carbs around certain activities. I will eat a carb heavy meal before and after I workout, and try to stay low carb the rest of the day.

Paleo Diet: Eat Like a Caveman:

This diet confuses me more than anything. Want to know the average life span of a caveman? Between 30-40 years of age. Why would you want to eat like a caveman?

Women Shouldn’t Life Weights, They Will Look Like A Guy:

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One of these two are a dude, both lift heavy weights

Testosterone makes women look like men, not heavy weights. Women can lift heavy weights and not be concerned with growing beards, getting 20 inch guns, or eating like a tyrannosaurus rex. Lifting weights can make your clothes fit better, and make you feel better about yourself. This leads me to…

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Bench Press Will Make My Boobs Go Away:

Sigh… Bench Press by itself will not make your boobs go away. Anatomy lesson: What are boobs made of? Answer: Fat, Milk Carrying ducts, lymph-nodes, and other stuff to help with the production of milk. Boobs actually have no muscle. They do though sit on top of the Pectoral Muscles. If the muscles under your boobs get bigger, what does that mean? It means that your boobs will get bigger. But wait, my friend lifted weights and she lost her boobs! This is because she was burning more calories than your body needs. If your body is in a negative calorie situation it will burn fat. Boobs are made of fat. Boobs will go down if dieting.

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Sit-ups Make You Have ABS:

Your abs are a lining of muscle that protects vital organs. Most people have fat over top of them that keeps them hidden. If you want your abs to show, you need to lose the fat underneath them. Unfortunately spot reduction fat loss doesn’t work. Doing sit ups can actually make your stomach bigger by growing the muscles and not diminishing the fat. Remember that 6 packs are made in the kitchen.

Summary:

There are a lot of misinformation on dieting and training on the internet. When in doubt feel free to email me: nutritionandpersonaltraining@yahoo.com and I will give you my honest opinion.

If you are looking for great supplements to help you lose weight fast, check out the line of weight loss stacks from 1st Phorm. I am personally offering the lowest price and free shipping on all orders by clicking here. 

 

Thank you,

 

Dustin Holston

Personal Trainer/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

 

Male and Female Body Types- What are you?

BannerBlissMale and Female Body Types

There are three main body types for males and females. These are: Ectomorph, Mesomorph, and Endomorph. Knowing which body type you have can help you design a diet and training program to help you optimize results.

Note: Use the following calculator to calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/ 

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Ectomorph: Skinny, lanky, and lean muscle.

Ectomorphs are characterized as skinny, lean, and lanky body types. They typically have narrow shoulders and narrow waists. They have a hard time putting muscle on, but typically have naturally lower body fat percentages.

To Gain Muscle: Ectomorphs should eat several meals a day (6+) with high protein and high carbohydrates. Cardio isn’t as important for this body type. Heavy weights should be used to help build muscle. Eat 500+ calories more than your BMR.

To Lose Fat: Ectomorphs should eat several meals a day (6+) with high protein, but low carbohydrates. You want to eat several meals to help preserve muscle and burn fat. High Intensity Interval Training for cardio should be used to help shred the fat and retain as much muscle as possible. Heavy/moderate weights should be used to build muscle. Try to eat around your BMR.

Ectomorph Examples: Skinny Girls and Me!

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Mesomorphs: Wide shoulders, big chest, and muscular.

Mesomorphs are just born with muscle. Typically have body styles that include wider shoulders, bigger chest, and gain muscle very easy. Mesomorphs also gain fat easier than ectomorphs. This style typically does well in physical sports and bodybuilding.

To Gain Muscle: Eat several high protein, low-moderate carbohydrate meals a day (+6).  Moderate/Heavy weights should be used to build muscle. Eat 300-500 calories more than your BMR.

To Lose Fat: Eat several high protein, low carbohydrate meals a day (4-6). High Intensity Interval Training and extended cardio several times a week.  Moderate/Heavy weights should be used to build/maintain muscle. Try to eat 300-500 calories less than your BMR.

Mesomorph Examples: Christina Holston and Phil Heath

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Endomorphs: Wide hips, wide shoulders, and gains fat very easy.

Endomorphs are “big boned people”. Typically hold much more fat than the other two body styles. Endomorphs have problems losing fat but can gain muscle pretty easily. Endomorphs do very well in powerlifting and strength activities.

To Gain Muscle: Eat high protein, low carbohydrate meals several times a day (6+). Heavy/moderate weights with little as possible rest between sets to keep heart rate up. Finish workouts with 15-30 minutes of cardio 3-5 times a week to prevent fat gain. Stay around your BMR and slowly increase it week to week until you see optimal gains.

To Lose Fat: Eat high protein, very low carbohydrate meals several times a day (6+). Keep healthy fats moderate, and eliminate as much non-healthy fats. 30+ minutes of cardio 5 times a week. Lift moderate weights with as little rest between sets as possible. Try to eat 500+ calories less than your BMR.

Endomorph Examples: Eddie Hall and girl below

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Other Body Types:

These are the three most common body types. There are people who fit multiple body types. We call them Ecto-Mesomorphs and Meso-Endmorphs.

Ecto-Mesomorphs: Very lean, lots of muscle.

Ecto-Mesomorphs have the best body style in my opinion. They typically are lean year round but hold a ton of muscle. They typically have average shoulder width with a ton of muscle. Typically keeps fat levels low year round.

Ecto-Mesomorph Examples: Dana Linn Bailey and Sadik Hadzovic

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Meso-Endomorphs: Huge, lots of muscle, and wide.

Meso-Endomorphs are born big and muscular. Typically have wider waist and shoulders, retain some fat, but have lots of muscle.

Meso-Endomorphs Examples: Markus Ruhl and Valerie Adams

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Questions, Comments, Concerns?

Hit me up below or email: nutritionandpersonaltraining@yahoo.com

Stay healthy my friends,
Dustin Holston
Personal Trainer/Sports Nutritionist

What is more important for losing fat around your waist, Nutrition or Exercise?

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You have probably heard “Six-packs are made in the kitchen?” and you have probably saw people in the gym with tiny waists doing thousands of crunches. But when it comes to the size of your waist, what is going to reduce that fat more, nutrition or exercise?

Nutrition vs. Exercise? Which is better for losing fat around the belly?

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(Note: There are countless studies out there that cite different results, I am using only one of them to show how important Nutrition is.)

In a study by Barbara J Nicklas, Xuewen Wang, Tongjian You, Mary F Lyles, Jamehl Demons, Linda Easter, Michael J Berry, Leon Lenchik, and J Jeffrey Carr, the researchers wanted to see changes in adipose fat around the waist by testing obese middle-aged women. The women were split into 3 groups. Group one focused on diet only, Group two focused on diet + moderate cardio, Group three focused on diet + high intensity cardio. By the end of the study, all three groups lost approximately the same amount of weight and fat around their waist. 

I tell my clients constantly that your diet is 90% of the equation to fat loss (Fat loss = Nutrition + Training). This study confirms that when it comes to actual fat around the stomach, watching what you eat is more important than just training.

So I shouldn’t train?

Of course you should train. The health of the patients in the controlled study were healthier and retained more muscle when they worked out.  This study is an example to show how important it is to focus on nutrition when trying to look better in the mirror!

What are some tips on focusing on nutrition?

Lean protein, healthy complex carbs, healthy fats, and plenty of water will go a long ways! I suggest finding your BMR, and when trying to cut weight, try to eat around that number or less. I like to use Phormula-1 and Level-1 proteins as meal replacements and for post workout meals to maximize my training. They have a great balance of high quality protein, with low fat and carbs. The Commander Go Pack and the Bliss Go Pack can help you eat less, burn more fat, and feel better while dieting.

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Questions? Comments? Concerns? Let me know! I offer free advice! Check out www.teamnutritiontrain.com! 

Lift Heavy My Friends!
Dustin Holston
Personal Trainer/Sports Nutritionist

Stay Clear of HCG Drops and Injections!

Dr. Oz and other quacks have been suggesting the use HCG for weight loss. This miracle drug, as these quacks say, can make you lose 30 pounds or more in a month! But does HCG injections and drops really work for weight loss?

What is HCG?

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Human chorionic gonadotropin (HCG) is a hormone that supports the normal development of an egg in a woman’s ovary, and stimulates the release of the egg during ovulation. HCG is used to cause ovulation and to treat infertility in women, and to increase sperm count in men (From Drugs.com).

Note that HCG is the “pregnancy hormone”.

Why HCG for Weight Loss?

No idea. I have done some research and other than some doctors and chiropractors promoting its off label use for weight loss, there is no scientific studies showing it as being effective.

The FDA makes HCG branded supplements put on their label:

“HCG HAS NO KNOWN EFFECT ON FAT MOBILIZATION, APPETITE OR SENSE OF HUNGER, OR BODY FAT DISTRIBUTION. HCG HAS NOT BEEN DEMONSTRATED TO BE EFFECTIVE ADJUNCTIVE THERAPY IN THE TREATMENT OF OBESITY. THERE IS NO SUBSTANTIAL EVIDENCE THAT IT INCREASES WEIGHT LOSS BEYOND THAT RESULTING FROM CALORIC RESTRICTION, THAT IT CAUSES A MORE ATTRACTIVE OR “NORMAL” DISTRIBUTION OF FAT, OR THAT IT DECREASES THE HUNGER AND DISCOMFORT ASSOCIATED WITH CALORIE-RESTRICTED DIETS.”

So basically it is a hype product that people spend up to hundreds a month on. 

But I Heard the Diet Works?

Oh yeah, the HCG diet works. The reason why it works is that it makes you eat between 500-1000 calories a day. The bottle or provider will tell you that it only works with a low calorie diet. You know what works with a low calorie diet? Fat loss.

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You are Basically Starving Yourself with HCG!

HCG provides no benefit to a low calorie diet, and diets that include extremely low calories can cause a magnitude of health issues. Proper exercise and dieting will give you better results without the cost and the risk factors.

Summary

Stay clear of HCG drops and injections. This fertility hormone should only be used for fertility purposes. There are risks factors to HCG. The FDA and Mayo Clinic tells people to say clear of it. Why are people losing weight on HCG? They tell you to constrict your calories to 500. Anyone will lose weight, dangerously I might add, with such low calorie intake.

For men I’d suggest the Commander Go stack. For women I’d suggest the Bliss Go Pack. You can find these at http://nutritiontrain.1stphorm.com/shop/stacks/weight-loss-stacks

Questions?

If you have any questions, feel free to ask! You can email me 24/7 and get free exercise, diet, and other advice!

Email me: nutritionandpersonaltraining@yahoo.com

Lift Heavy My Friends,
Dustin Holston
Personal Trainer/Sports Nutritionist
http://www.teamnutritiontrain.com

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.

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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