Author: Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

Modified Push/Pull Workout

Modified Push/Pull Workout

by Dustin Holston

If you are looking to increase strength, muscle size, and get a great all around workout, check out this Modified Push/Pull Workout.

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Fundamentals

A push/pull workout separates muscle groups quite different than most workouts. It isolates muscle groups that must “push” to be used vs. muscle groups that needs to be “pulled”.

Examples:

Chest- Push (you push the bar when you do bench press)

Back- Pull (you pull yourself up doing pullups, you pull the bar when doing deadlifts)

Quads- (Squats you push up, leg press you push)

Hamstrings- (Pull when you do stiff legged deadlifts)

Dustin’s Modified Push/Pull Workout

Day 1: Heavy Push

Day 2: Heavy Pull

Day 3: Shoulders and Abs

Day 4: Pump Push

Day 5: Pump Pull

Day 1: Heavy Push (weights are examples)

Bench Press: Bar x 15, 135 x 15, 185 x 3, 225 x 3 x 6

Inclined DB Press: 80 x 8 x 3

Pec Deck Flies: 130 x 8 x 3

Weighed Dips: 45 x 6 x 3

Squats: Warmup, 135 x 10, 225 x 5, 275 x 3 x 6

Walking Lunges: 3 sets

Leg Extensions: 3 sets of 10

Day 2: Heavy Pull (weights are examples)

Wide Grip Pull-downs: 170 x 6 x 5

Close Grip Pull-downs (revere grip): 170 x 6 x 3

Seated Leg Curls: 3 sets of 10

Stiffed Legged Deadlifts:  315 x 3 x 5

Seated Cable Rows: 3 sets of 10

Seated Calf Raises: 3 sets of 15

Inclined Biceps Curls: 5 sets of 8

 

Day 3: Shoulders and Abs

Lateral Raises: 5 sets of 10

Frontal Raises: 3 sets of 10

Shoulder Press: 5 sets of 10

Rear Delt Flies: 3 sets of 10

Hanging Leg Raises: 3 sets of 15

Standing Rope Crunches: 3 sets of 15

Day 4: Pump Push

Bench Press: 5 sets of 15 reps

Close Grip Bench: 3 sets of 15

Inclined DB Press: 3 sets of 12

Leg Press: 5 sets of 20

Leg Extensions: 5 sets of 20

Standing Calf Raises: 3 sets of 15

Dips: 3 sets of 15

Day 5: Pump Pull

Pull ups: 5 sets of 10

Yates Rows*: 3 sets of 15

Light Stiff Legged Deadlifts: 3 sets of 15

Leg Curls: 3 sets of 15

Seated Cable Rows: 3 sets of 12

21’s- 3 sets

Hammer Curls: 3 sets of 12


 

Post Workout

It is vital after a grueling workout to have a post workout shake with simple sugars and easily digestible protein. I prefer the Post Workout Stack from 1st Phorm. Check it out here: https://1stphorm.com/a/products/stacks/post-workout-stack?a_aid=NutritionTrain

Summary

The idea is to increase weight on heavy bench press, heavy squats, and heavy deadlifts every week or 2. It will becoming increasingly difficult to do. Cardio should be done as often as possible, but only after your workout and for 15-20 minutes maximum. I like to vary my speeds with a little HIIT. I actually use this workout when I’m bulking and cutting.

*I am not a medical professional, please speak to a doctor before starting any diet or workout program.

 

Questions or Comments?

 

Let me know!

 

Dustin Holston

Royal XXI King System 1st Phorm Review

Royal XXI King System 1st Phorm Review

1st Phorm Royal 21 King System Review: Burn Fat 24 hours a day with 3 supplements that:

  • Burn Fat
  • Increase Metabolism
  • Decrease Appetite
  • Helps You Sleep

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Intro:

1st Phorm’s Royal 21 King System is the next evolution of fat loss.  Royal 21 King and Queen Systems go to the next level and are a true 24 hour fat burning matrix.

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What’s in it?

1st Phorm Royal 21 King System includes:

  • Royal XXI  King
  • Core-21
  • Thyro-21

1st Phorm Royal 21 King System Review:

1st Phorm Royal 21 King:

  • More Energy
  • Increased Metabolism
  • Increased Fat Burning
  • Thermogenics
  • Boosted BMR
  • Increases Oxidation of Lipids in the Body
  • Decreases Stored Body Fat

Core-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

Thyro-21

  • Increases Natural Energy Without Stimulants
  • Optimizes Thyroid
  • Natural Thermogenic
  • Raises Metabolic Rate
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Tom lost almost 100 pounds in 2017 using the Royal XXI King System

 

Summary:

1st Phorm Royal 21 King System is the new “King” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal XXI King System can having you looking better than ever!

 

Order today with free shipping: https://1stphorm.com/a/products/royal-21-king-system?a_aid=nutritiontrain

Royal 21 Queen System 1st Phorm Review

1ST PHORM ROYAL 21 QUEEN SYSTEM REVIEW

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1st Phorm Royal 21 Queen System Review. The Best Fat burner for women:

  • Controls Appetite
  • Shreds Fat
  • Burns Fat 24 Hours a Day
  • Eliminates Cravings
  • Helps You Sleep Better

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Intro:

1st Phorm’s Royal 21 QUEEN System is the next evolution of fat loss. Royal 21 King and Queen Systems go to the next level of fat burning. It is a true 24 hour fat burning matrix.

What’s in it?

1st Phorm Royal XXI QUEEN System includes:

  • Royal 21 QUEEN
  • Core-21
  • Thyro-21

 

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Kara lost 40 pounds over 3 months with help from the Royal 21 Queen System

Royal XXI QUEEN:

  • More Energy
  • Increased Metabolism
  • Increased Fat Burning
  • Thermogenics
  • Boosted BMR
  • Increases Oxidation of Lipids in the Body
  • Decreases Stored Body Fat
  • An Overall Great Feeling

Core-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

Thyro-21

  • Increases Natural Energy Without Stimulants
  • Optimizes Thyroid
  • Natural Thermogenic
  • Raises Metabolic Rate

 

Summary:

Royal XXI Queen System is the new “Queen” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal XXI Queen System can having you looking better than ever! I anticipate that with proper dieting and exercise you could lose upwards of 20 pounds in a month on this stack!

 

 

Order today with free shipping: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=nutritiontrain

Royal 21 Queen System

Thank you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Sample Workouts- At home, beginner, advanced, and more!

Sample Workouts- At home, beginner, advanced, and more!

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Beginner

Full Body Workouts: https://cardioandweights.com/2017/01/03/full-body-workouts/ 

Workouts for Teenagers: Get Ripped! https://www.cardioandweights.com/workout-for-teenagers/

At Home Workouts 2: https://www.cardioandweights.com/at-home-workouts/

Intermediate:

Workout for Women to Add Muscle:  https://cardioandweights.com/2017/02/17/workout-for-women-to-add-muscle/ 

3 Day Workout Split: https://cardioandweights.com/2016/09/16/3-day-workout/

5 Day Workout Split: https://cardioandweights.com/2016/09/06/sample-workout/

Advanced:

Shred Workout: https://www.cardioandweights.com/shredded-workout-i/

Domination Workout 2.0 Plan: https://www.cardioandweights.com/domination-workout-2-0/

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

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

Opti-Greens 50 Review- 1st Phorm

Opti-Greens 50 Review- 1st Phorm

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Are you eating your veggies?

Opti-Greens 50 Review

Many of us are not getting the veggies and other superfoods that we need. This is because we are either not fans of these good for us, but bad tasting foods, or we are dieting and have cut out a lot of foods from our diet. Opti-Greens 50 gives us over 11 servings of veggies plus superfoods, antioxidants, probiotics, and digestive enzymes that can help make us healthier!

Who Needs Opti-Greens 50?

Anyone who is dieting or is working on getting healthier could benefit from Opti-Greens 50. Opti-Greens 50 can help you hit whatever goal you are wanting to achieve. The ingredients will help you improve blood sugar, immune system, weight, cholesterol, digestive system issues, and other health related issues.

Where Do You Purchase Opti-Greens 50?

You can purchase Opti-Greens 50 at https://1stphorm.com/products/new-arrivals/opti-greens-50/?a_aid=NutritionTrain with free shipping, or click here to go directly to the product. This product goes well with any 1st Phorm product.

Thanks for reading my review of Opti-Greens 50. If you have any questions please contact me on IG: @MBAMUSCLE247

 

Dustin Holston

CardioandWeights.com