working out

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.


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

Greatest Bodybuilders of the 90’s


The 90’s were full of bodybuilders who had size, symmetry, and were completely “peeled”. The 90’s, in my opinion, had some of the greatest physiques of all time because they matched mass with symmetry. To qualify for the list, you had to win at least 1 competition. Here is my top 10 of the 90’s.

1. Dorian Yates


Biggest Win: 1992-1997 Mr. Olympia

Why?: Size, one of the best backs of all time. One of the father’s to 2000’s mass. I met Dorian well after he retired and he is a very humble man. Mass with class! Great conditioning and mass like no one else.

2. Flex Wheeler 


Biggest Wins: 4x Arnold Classic Champion

Why?: Flex is a unique bodybuilder. Early in the 90’s he was known for his symmetry and his conditioning. Later in the 90’s he bulked up, lost a bit of conditioning and symmetry, but still looked great.

3. Ronnie Coleman 


Biggest Wins: Mr. Olympia 1998-2005

Why: Maybe the greatest bodybuilder of all time, Ronnie got his first 2 Olympia’s in the 90’s. Ronnie has some of the greatest back, biceps, and quads ever. Ronnie would place higher, but he peaked too late in the 90’s.

4. Kevin Levrone


Biggest Wins: 2x Arnold Classic

Why?: The Maryland Muscle Machine was one of the most unconventional bodybuilders ever. He was famous for losing weight in the off season, and gaining weight in the pre-contest mode. He won numerous titles, and his shoulders are among the best ever. Not a very talkative guy if you get to meet him, but a living legend.

5. Shawn Ray


Biggest Wins: 1991 Arnold Classic (Won 1990, but DQ’d. Only IFBB Bodybuilder to be DQ after winning for failing drug test, )

Why?:  Shawn was big in the right places, and small in the right places. He had mass and symmetry. Shawn’s conditioning was top notch and he will forever be remembered for his look.

6. Vince Taylor


Biggest Wins: 22 victories (2nd all time)

Why?:  Up until King Ronnie’s dominance, no one won more titles than Vince Taylor. In 2007, at the age of 51, Vince entered the Arnold Classic and finished 10th. The year before he qualified for the Olympia. One of the nicest guys you will ever meet.

7. Nasser El Sonbaty


Biggest Win: 1999 Arnold Classic

Why?: Nasser was a freak. He had uncomparable mass and should have won the 1997 Mr. Olympia. Many people fill he was discriminated against for not being American. This may be true, but the late great Nasser will always be remembered for his mass and class.

8. Chris Cormier


Biggest Win: 1997 NOC

Why?: Mass, symmetry, and conditioning. Chris Cormier had it all. He was the bride’s maid to too many contests, but had a career that expanded into the 2000’s.

9. Paul Dillett


Biggest Win: 1999 NOC

Why?: Paul was the most successful tall bodybuilder of the 90’s. He was a genetic freak! His vascularity and size made him a very successful career.

10. Lee Haney


Best Win: 8x Mr. Olympia

Why?: Keep in mind that Lee would be #1 on an 80’s list, but because he only competed in 90 and 91, I had to keep him towards the bottom. Lee has one of the best backs in history, and great symmetry.

Honorable Mentions: Lee Priest, Lee Labrada, Matt Matarazzo, Charles Clairmonte, Günter Schlierkamp, Gary Strydom, Milos Sarcev