Free Meal Plan and Supplement Support Guide For Women


Here is a great meal plan that is cost effective and help you burn the fat and maintain muscle mass!


On Workout Days:

Before Breakfast:


Before Lunch:


Afternoon Snack:

  • 2 ounces of raw almonds: 162 calories, 14 fat, 6 carbs, 6 protein
  • Total Snack: 162 Calories, 14 fat, 6 carbs, 6 protein


  • 4 ounces grilled chicken: 186 calories, 4 fat, 0 carbs, 36 protein
  • 1 cup whole grain rice: 216 calories, 2 fat, 45 carbs, 5 protein
  • 1 cup chopped broccoli: 52 calories, 0 fat, 10 carbs, 6 protein
  • Total Dinner:  454 Calories, 6 fat, 55 carbs, 47 protein

Post Workout Nutrition:

Post Workout Snack:

Before Bed:

Grand Total Nutrition: 1334 Calories, 22 fat, 150 carbs, 142 Protein

15% Fat, 45% Carbs, 40% Protein

On Non-Workout Days:

Before Breakfast:


Before Lunch:


Afternoon Snack:

  • 2 ounces of raw almonds: 162 calories, 14 fat, 6 carbs, 6 protein
  • Total Snack: 162 Calories, 14 fat, 6 carbs, 6 protein


  • 4 ounces grilled chicken: 186 calories, 4 fat, 0 carbs, 36 protein
  • .5  cup whole grain rice: 108 calories, 1 fat, 23 carbs, 2 protein
  • 1 cup chopped broccoli: 52 calories, 0 fat, 10 carbs, 6 protein
  • Total Dinner:  346 Calories, 5 fat, 33 carbs, 44 protein

Night Snack:

Before Bed:

Grand Total Nutrition: 1105 Calories, 21 fat, 91 carbs, 138 Protein

17% Fat, 33% Carbs, 50% Protein

Summary: This meal plan should help you gain lean muscle while burning fat. Make sure to eat the majority of your carbs before and after you workout and upon waking up. You can tweak this diet to fit your needs. Next week I will show the diet I use to gain muscle and maintain a low body fat!
Dustin Holston
1st Phorm
Personal Trainer/Nutritionist

Protein Pancakes!

Protein Pancakes!!!


Here is what you need:


  • Heat frying pan on medium/high
  • Smash 1 large banana until it looks gooey in bowl
  • Add 2 large eggs
  • Add 1/8 tsp of baking powder
  • Add 1 Scoop of 1st Phorm Level-1 Protein
  • Wisk until it is pancake batter consistency…
  • This batter should make 4 large pancakes
  • Pour Batter on frying pan
  • Cook for about 45 seconds on each side (until it isn’t gooey anymore)

Macros (per pancake):

103 calories, 3 grams of fat, 9 grams of carbs, 10 grams of protein


Summary: For a few additional calories you can add some dark chocolate chips! This was amazing for a desert pancake. My wife and I enjoyed the protein pancakes and they were very simple to make. Share with your friends!
Eat healthy my friends,
Dustin Holston
Sports Nutritionist/Personal Trainer

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

Commander Review! Time to become a soldier!

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

Buy Commander with Free Shipping!



 Serving Size: 1 Capsule

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


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

You can purchase Commander with Free Shipping @

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

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

What Supplements Should I Take?

One of the most asked questions I get as a personal trainer and a sports nutritionist is “Should I take supplements?” or “What supplements should I take?”

Unfortunately this isn’t a quick answer question. A good trainer/nutritionist should take in account like your health condition and your goals.


Essential Supplements Everyone Should Take:

1. Protein: Whether it is whey, beef, casein, or other variant (I don’t like soy, but this is a different discussion), protein is great for people wanting to lose weight, gain muscle, or maintain. It is convenient and cheap comparative to other sources. Protein that is high quality, low fat, low carb, and high protein levels are essential. That is why I suggest great tasting Level-1 Protein by 1st Phorm. Level-1 Protein is a meal replacement shake (replaces expensive non-nutritious meals with healthy cost effective alternatives). Order @ with free shipping.

2.  Fish Oil: Fish oil is great for your body, whether you are dieting, bulking, or maintaining. Fish oil is an anti-inflammatory which has characteristics that help prevent cancer, cardiovascular diseases, and arthritis.¹ Fish oil are healthy fats that will actually help you with weight loss. You want to take a fish oil supplement with the highest levels of EPA and DHA. I prefer Full Mega from 1st Phorm. Order @ with free shipping.

3. Multi-Vitamin: As you train harder, you need a multi-vitamin that will work harder for you. Multi-vitamins help replace lost nutrients and supplement nutrients that your body isn’t getting. I like M-Factor Hero and M-Factor Goddess.  M-Factor has a formula for men, and a formula for women. Each come with essential vitamins, minerals, anti-oxidants, and amino acids that can help your body perform at its best! Order @ with free shipping.

4. Amino Acids: Although Phormula-1 and Level-1 provides 5 grams of Branch Chain Amino Acids per serving, many supplements do not include a good 2:1:1 ratio of  L-Leucine, L-Valine, and L-Isoleucine. Amino acids help with recovery, strength, and size. BCAA from 1st Phorm tastes amazing and has a great supplement ratio. Order @ with free shipping.

Supplements for Size and Strength:

1. Creatine: Creatine is one of the most studied supplements in sports nutrition. Creatine is a natural supplement that is found in meat. Supplementing creatine will increase muscle volume, lessen recovery time, and increase strength. Creatine has been proven safe time and time again. Creatine is also very affordable. You can get 100 servings of 1st Phorm Creatine for less than $20. Mix it with your protein shake or drink. It doesn’t matter when or what time you take creatine. Just make sure you take it every day. Order @ with free shipping.

2. Pre-Workout: A good pre-workout will help motivate you in the gym. Some people will look for supplements with a ton of caffeine, while others want a supplement with a mixture of amino acids, creatine, beta-alanine, and nitric oxide boosters. I prefer MegaWatt V2 or it’s non stimulant brother ALPHACre HD. Order @ with free shipping.

Supplements for Fat Loss:

1. Fat Burner: Let me be the first one to tell you that although many fat burners work, they are not necessary for fat loss. Many people have lost a lot of weight without the use of fat burners. What a fat burner can do is help you through hormone regulation, energy, thermogenics, and water management. I am a huge fan of the Royal XXI Systems. The Royal XXI Queen and Royal XXI King Systems help men and women lose weight fast! I have clients on both right now and they are losing fat extremely fast. Order @ with free shipping.

Supplements for Older Men:

1. Testosterone Boosters: Unfortunately testosterone levels for men 30 and over decrease by about 10% every 10 years.² Testosterone helps with strength, sex drive, and overall well-being for men and women. There are many supplements that our over the counter that can help increase testosterone in middle-aged men. Supplements such as D Aspartic Acid, Tribulus Terrestris, and Fenugreek have been shown to increase testosterone. I really like 1st Phorm’s Testosterone boosting series. Order @ with free shipping.


Supplements are what their name suggests: supplements to your diet and your health. Protein, fish oils, multi-vitamins, and amino acids are essential (in my humble opinion) to men and women who are spending time in the gym. Other supplements can help give you an edge, but may or may not be needed. Check with your personal trainer/nutritionist/doctor before starting any supplements to see if they are right for you.

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


Cinnamon Toast Crunch Flavored Protein? You must try Phormula-1!

If you haven’t tried Phormula-1 by 1st Phorm, you are seriously missing out… 


Phormula-1 Review:

Not only is Phormula-1 one of the most pure proteins on the market, Phormula-1 has 0 Fat, and just 1 gram of carbs. In a 26 gram scoop, there is 23 grams of protein! It tastes great and is the only protein powder my wife will drink. Oh yeah, also includes 5 grams of BCAAs. This is muscle in a bottle!

My favorite flavors are: CTC (Cin Toast Crunch), Loop D Fruit (Fruit Loops), Cherry Lime (Makes a great smoothie with non-fat frozen yogurt), Root Beer Float, and Watermelon!

Purchase Phormula-1 With Free Shipping and the Lowest Price!

Check out these nutrition facts:

Serving Size: 26 grams (1 scoop)
Servings Per Container: 32
Amount Per Serving % Daily Value**
Calories 96 g
Calories from Fat 0 g
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 5 mg 2%
Sodium 40 mg 2%
Total Carbohydrates 1 g 0%
Dietary Fiber 0 g 0%
Sugars 0 g +
Protein 23 g
Vitamin A 0%
Vitamin C 0%
Calcium 0%
Iron 0%

Pair Phormula-1 with Ignition and you have the perfect post workout drink! You also save money by buying the stack! 10903398_324608887728067_1495935892_n

Check out for free shipping and the lowest prices on 1st Phorm supplements including Phormula-1!

Lift Heavy My Friends,

Dustin Holston

Personal Trainer/Nutritionist

Don’t get fat this holiday season! Free Shipping on all 1st Phorm Supplements plus extras!!!! Coupons

The average person gains fat during the holiday season. With reduced daylight, horrible weather, and more food than an elephant could eat, the average American becomes extremely lazy. Does this have to happen?

The answer is NO!!!!!!


How to keep the fat off this Holiday Season!

  • Count your calories, all of them. I like to use MyFitnessPal
  • Make yourself go to the gym 4-5 days a week.
  • Supplement your nutrition with 1st Phorm Supplements
    • M-Factor is a top of a line multivitamin that will help your body get into weight loss mode
    • 1-DB Goddess Prime, Thyroid Drive, Bliss, Commander, etc. are all good fat burners which will also regulate hormones.
    • 1st Phorm’s MegaWatt HD will help motivate you at the gym by giving you a kick in the ass!
    • PHORMULA-1 and Level-1 are the two highest quality proteins around with the best taste. Filled to the brim with protein, amino acids, and taste, substitute these shakes for meals!

Special: Free Shipping!!! No Coupon Needed!

Extras:  If you order $100 or more in 1st Phorm Supplements, you will receive a free health checkup and workout plan from Dustin Holston, Certified Personal Trainer and Nutritionist. After you order at, email with your confirmation. I will work with you to set a goal and a workout plan… FOR FREE!!!!

Thank you,

Dustin Holston

@NutritionTrain- Twitter

@NutritionTrain247- Instagram

Why You Don’t Get Ripped Jogging

You spend 30-60 minutes, 5 days a week in your local gym on a treadmill, elliptical, or stair stepper, but you still don’t see the results you want. You lost some weight at first, but now you have loose skin, fat rolls, and not the results that you were expecting…


When you start jogging, your body will start seeing results the first few weeks, but then your body will stop seeing results. This is because of a few different factors. The first is that your body likes change.  Eventually your body will find that jogging for 45 minutes on a treadmill isn’t that hard. Without a variety, your body will simply get used to moderate cardio and stop burning additional fat. The second and more important issue with jogging is that prolonged periods of cardio can cause muscle wasting and increased body fat! Prolonged cardio can make you look worse than you were before you started!  Your metabolism will slow and you will turn your body into a catabolic state! Men will see lower testosterone levels also. Don’t believe me?

Runs Miles Every Day:


What should I do to lose fat and get ripped?

The first thing that you are doing wrong is that you probably aren’t lifting weights. There is a notion among men and women that lifting weights will make you bulky. This is only true if you eat an excessive amount of food and/or steroids on top of your weight training. If you run a calorie deficient diet, and lift weights, you will burn fat and gain lean muscle. Lean muscle is your foundation for a sexy toned body. Your skeleton is not sexy!

Doesn’t Run Miles Every Day:


What type of workout should I do?

I would suggest weight training focusing on specific body parts each day. Here is the training split I’d suggest:

Day 1: Arms

Day 2: Legs

Day 3: Chest and Shoulders

Day 4: Back

How should I work in cardio?

After 2 or 3 workouts each week, I’d add in 15-20 minutes worth of high intensity interval training. My favorite workout is sprinting for 60 seconds, jogging for 5 minutes, and repeat 3-4 times. This will trick your body into burning more fat and retaining muscle.

Key supplements?

For someone looking to burn fat and retain/add lean muscle mass, I suggest:

  1. Protein– This is a must have. You can either get this from your diet (food), or as a supplement. I’d suggest eating at least 1 gram of protein per pound of body weight that you would like to weigh. So if you want to weigh 150, eat 150 grams.  Click here to read my review of Level-1 Meal Replacement protein- or order it:
  2. Amino Acids– Amino acids play a critical role in recovery and growth of lean muscle mass. I typically take amino acids prior to working out. BCAA by 1st Phorm tastes amazing. Read my review:
  3. Pre-Workout– Due to my work schedule, I train clients and workout in the evenings. After a long day at my “real” job, I have to get me a pick-me up prior to going to the gym. It is crazy how much a pre-workout will help you stay focused in the gym. Most pre-workouts will include stimulants and other vitamins and minerals that can give you a boost in the gym. I love MegaWatt HD. Check out my review: or order it:
  4. Fat Burner: If you are a male, look at Commander Go Pack. If female, look at Bliss Go Pack. Both are very strong fat burners that shred fat 24 hours a day. I’ve lost 11 pounds in 24 days on the Commander Go Pack. Purchase:


Questions Comments Concerns?

Hit me up!

Dustin Holston
Personal Trainer/Sports Nutritionist
Twitter: @NutritionTrain
IG: @NutritionTrain247