What is the Dustin Diet?
The Dustin Diet is a lower carbohydrate, high protein diet that uses timing to maximize results.
Benefits of the Dustin Diet*
- Lean Muscle Gaining
- Keeps Blood Sugar Stable*
- Uses Healthy Fats
- High Protein
- Helps Eliminate Water Weight
- Great for Men and Women
Macros of 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%.
Sample:
1800 Calories- 43% Protein (197 grams), 30% Fat (60 Grams), 27% Carbohydrates (125 grams)
How to use the Dustin Diet
The key is to keep carbohydrates low during non-active time. We will save the majority of our carbs for post workout. Spiking insulin after a workout helps build lean muscle.
Steps to Dustin Diet
- Calculate your BMR- Your BMR is your Basal Metabolic Rate, or the amount of calories your body needs to maintain its current weight, at rest. We will try to eat 100-200 calories more than our BMR to start off, and adjust if needed.
- After determining amount of calories your diet will have, you need to figure out how many grams of protein, carbs, and fats you will need to fulfill your diet.
- Start experimenting with a meal plan (I use My Fitness Pal).
Sample Dustin Diet Plans
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 (1700 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)
NOTE: On Days you don’t workout, you can adjust your macros some by eliminating the post workout shake.
Water Requirements
I suggest at a minimum to drink 100 ounces of water a day.
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 meal or two a week. GDA helps block carbs from spiking blood sugar, and creating more fat. 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
- Micro Factor and Opti-Greens 50 help you get the nutrients and digestive health your body needs. These are foundation products that will help you reach your goals faster. Click here for free shipping
Workout
I suggest working out with weights and cardio at least 4 days a week. Here are some free workouts: https://fatlossandworkouts.com/2018/04/23/sample-workouts-at-home-beginner-advanced-and-more/
Questions/Comments?
Thank you for reading about the Dustin Diet!
Dustin Holston
Personal Trainer/Sports Nutritionist
*I am not a registered dietitian or doctor. Please consult a doctor before starting any diet or fitness program.