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.


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!



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

Best Bodybuilders 2010-2015



In my third installment of my “Best Bodybuilders” series (fourth if you count the most shredded bodybuilders ever), I will be focusing from 20100-2015. You will see Phil Heath, Dennis Wolf, Kai Greene, and others who have won major titles during this time. While the 90’s was about shredded mass, and the 2000’s were about size, where 2010-2015 was a mixture of the two. I wouldn’t say that it is better than either decade, but it is very much its own style of bodybuilding.


10. Justin Compton- Questionable Pick, Europa Orlando Winner, Top 3 at Arnold Classic


9.  Victor Martinez- Won several shows, finished 3rd 2011 Arnold, 4th 2011 Mr Olympia.


8.  Mamdouh Elssbiay “Big Ramy”- 2 x New York Pro, 1 x Arnold Brazil


7. Shawn Rhoden- Top 4 Mr. Olympia 2012-2015


6. Jay Cutler- 4 x Mr. Olympia winner won his last in 2010, Runner-Up 2011, Retired


5. Branch Warren- Winner of 2 Arnold Classics


4. Dennis Wolf- 2014 Arnold Winner, Top 6 Mr. Olympia 2010-2015


3. Dexter Jackson- Winner of 2 Arnold Classics between 2010-2015, 2nd Place Mr. Olympia 2015.


2. Kai Greene- Winner of Arnold Classic 2010, 3 straight 2nd’s at Mr. Olympia 2012-2014


1. Phil Heath- 5 time Mr. Olympia Winner 2010-2015


Summary: I’d put prime Ronnie Coleman (98-2001) or prime Dorian Yates above anyone in this time frame. I’d also put Flex Wheeler, Shawn Ray, Nasser, and a few others up there also. The amount of mass can compete with any year, but the conditioning has been lost.

Honorable Mentions: Toney Freeman, Johnnie Jackson, Cedric McMillian,  and William Bonac.

Like the picks? Hate the picks? Sound off below!


Lift Heavy My Friends,


Dustin Holston

2015 Fall Workout Schedule

2015 Fall Workout Schedule

Hey guys! Just wanted to share with you a sample workout schedule for a 5 day split (or 4 day split) to add quality muscle and strength! Try it out for a couple months. If you have any questions let me know! This workout can be used by men or women. If you do not know how to do an exercise, please contact me ( so I can assist! If you are trying to lose weight, I’d add 4 days of cardio per week! If you are trying to gain weight, I’d keep the cardio to 1-2 days per week.

Workout #1: Legs

Workout #2: Chest

Workout #3: Arms

Workout #4: Back

Workout #5: Shoulders/Abs


You can do cardio as often as you want but I don’t suggest doing cardio on Leg day.

You can combine Shoulders and ABS with Arms or Back to make this a 4 day workout split.

Workout #1: Legs

Barbell squats or Dumbbell lunges: 8 sets (lower weight, higher reps)- only 60 second break between sets.

Leg Extensions: 3 sets, moderate weight, 10-15 reps

Leg Curls: 3 sets, moderate weight, 10-15 reps

Workout #2: Chest

Barbell or Dumbbell Bench Press (partials)

A partial is not completing a full rep. The idea is to bring the bar down to your chest and only move it about 6 inches above your chest and back down. Keeps all tension on chest.

Base it off of my workout: 135 x 15, 155 x 12, 185 x 10, 205 x 6, 225 x 3, 185 x 8, 135 x 15

Pec Deck/Cable Crossovers/Machine Flies/Dumbbell flies: 3 sets of 15

 Workout #3: Arms

Cross Body Hammer Curls: 3 sets of 10.  Keep your elbows tucked to your side. Now lift the dumbbell and imagine trying to hit your opposite boob.


Preacher Curls/Machine Preacher Curls: 3 sets of 10

Wide Grip Barbell curls: Grab the barbell wider than you normally would. Do a curl.  3 sets of 10.

Dips: You can either do dips on a machine or on a bench. If you need additional weight, have your friend press on your shoulders. 4 sets

Triceps Rope Extensions: 4 sets of 10 reps. Keep elbows tucked to your side and bring down.

Skull crushers/Cable skull crushers: 4 sets of 10.

Workout #4: Back

Lat Pull downs: 5 sets of 8-12 reps.

Bent-over dumbbell rows: 3 sets of 10

Seated Cable Rows: 5 sets of 8-12 reps

Workout #5: Shoulders/Traps/Abs

Dumbbell Lateral Raises: 3 sets of 10-15

Dumbbell Frontal Raises: 3 sets of 10-15

Shoulder Press/Machine Press/Military Press: 5 sets of 10

Dumbbell or Barbell Shrugs: 6 sets of 15

Lumberjacks:  60 second sets with medicine ball, 3 sets.


Chest Workout- Building up a Lagging Chest

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

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

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

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

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

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

Need additional workout or diet advice? Email me:

Also check out our website: 

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

#TeamNutritionTrain Boulder Shoulders and Traps Workout (The Goat Head Workout)

The guys and gals from Team Nutrition Train have been working on a new routine to help build those snow-capped peaks on your shoulders and mountains as traps!


I like to refer to the region of the deltoids through trapezius muscles as a goat head. This region is extremely important in both bodybuilding and in powerlifting. There is a ton of power and aesthetically pleasing muscles in this area. This is the area we will be concentrating with in this workout.

Team Nutrition Train Goat Head Workout

Barbell Shoulder Press (Seated)“Great for all three heads of delts, traps, and some triceps…”

4 Sets- 12, 10, 8, 8… If you can’t finish your set, make your spotter help you do assisted reps to finish the rep range. Increase weight after each set until you get to the last two sets.

Lying One Arm Lateral Raise- “Great for the medial deltoids” 

3 Sets- 12, 10, 8… Use light weight and make sure you squeeze the muscle.

Dumbbell Frontal Raises- “Great for your anterior deltoids”
3 Sets- 12, 10, 8… Use light weight and make sure you squeeze the muscle.

Barbell or Dumbbell Upright Rows- Great for posterior deltoids and traps”

3 Sets- 12, 10, 8… Use light weight and make sure you don’t swing. Controlled and slow.

Dumbbell Shrugs- “Turn those traps into mountains”

6 sets- 15 reps per set… Try to raise your traps to your ears.


"So far, so good..."

Complete this workout only once per week. Make sure to supplement your body post workout with the post workout stack! Try this workout for 6-8 weeks and see how your progress goes. You should try to increase the weight each week.

Questions? Comments? Concerns? Email:

Lift Heavy My Friends,

Dustin Holston
Sports Nutritionist/Personal Trainer