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Healthy Eating and Snacks

Getting Back on Track with Diet and Workout

Are you off of your diet and workout game-plan? Grab the bull by the horns and get started! Aaron Marino of alpha m. discusses how to get back-on-track.  The way that Alpha always gets back into it is to have a solid strategy.

Diet is 90% of why we look the way we do. Start by drinking a ton of water. He drinks a gallon a day to flush his system. Lemon in the water is a diuretic and has a ton of vitamin C. He eats basic and clean as possible. He cooks his meat for the week (ground beef, chicken, lean steaks, pork tenderloin) and eats salads, sweet potatoes, and more (see below). He eats 4 meals a day.

The purpose is to be mentally focused with consistency and very little variations for a week. It only takes a day or two to get motivated and feeling good. Cravings are expected during the first 3 days but the cravings will subside. Start by drinking your water.

Alpha’s Clean Eating Diet Plan

Okay guys-  the bottom line is that I try to eat as simply and as cleanly as possible.  But when attempting to get back into the swing of things, a strict plan gives the best results.  I don’t use much seasoning when cooking because when more salt is consumed, more water is retained.  I grill a ton a meat, eat a ton of vegetables, and drink a bunch of water. The end result is that I quickly see a visible difference in my body composition in just a matter of days.

  • Meal 1: 6 egg whites, 1 cup of fiber one cereal with ½ scoop of protein powder, one small green apple
  • Meal 2: medium sweet potato, 8 oz of lean meat (chicken, pork, beef or fish), large salad with vinegar dressing
  • Meal 3: 8 oz of lean meat, large salad
  • Meal 4: 8 oz of lean meat, sweet potato (or some type of whole grain like wheat berries, quinoa, barley, or brown rice in place of the sweet potato), steamed broccoli, large salad
  • Meal 5: after dinner snack is as much celery or cucumber as desired


I try to eat every 3 hours. If I get hungry, I eat as much of anything 'green' (ie: broccoli, cucumbers, spinach, lettuce, green peppers) as desired. This plan isn’t fun or exciting, but if I follow this plan for a week, I see a difference. Remember- this is what I do and not right for everyone.

Past Topics

New Topics Added Weekly!
Diet Percentages | Protein, Carbs, Fats  -
May 1, 2012
Aaron Marino of alpha m. gives the run-down about daily consumption of carbs, fats, and protein percentages. A viewer, Kole, is consuming 50% protein, 30% carbs, and 20% fat over 2,000 calories. What that means is that he is getting 250 grams of protein and is essentially eating a low carb diet. Aaron's percentages are as follows: 30% protein, 50% carb, and 20% fat. He takes about 1 g of protein pRead More»
Alcohol and Your Diet -
April 23, 2012
 Get Drunk Not Fat Low Calorie Cocktails Aaron Marino discusses the consumption of alcohol and progress of weight loss program. Abstain from consuming alcohol if you are under legal drinking age. Alcohol has a high caloric value with little to no nutritional value. Realistically, moderation is key to everything. You can't binge drink daily and keep a relatively put together life. If you want to hRead More»
On the Road and Traveling | Healthy Eating -
April 20, 2012
Aaron Marino of alpha m. discusses how to to prior plan and pack essentials to eat well while traveling. Alpha packs a big cooler of essentials: protein powder, Fiber One cereal, cooked sweet potatoes, chicken breasts, lean beef, and lots of veggies. When he doesn't have the food and doesn't think things through, eating decisions become poor. Plan meals to eat every 3 - 4 hours. Packs so  utensilRead More»
The Eat Clean Cookbook | Healthy Eating -
March 28, 2012
The Eat Clean Diet Cookbook Aaron Marino of alpha m. is constantly searching for healthy foods and recipes. Tosca Reno created a series of amazing, fun, interesting, low-cal meals. "Eat Clean Cookbook" is the book that is Aaron's favorite of the series. He thinks Reno done an amazing job creating these meals. This cookbook will help you to stay on your diet. Read More»

Coffee Drinks and Calories | Healthy Eating -
March 1, 2012
Starbucks Nutrition Information How many calories are in the drinks from your coffee shop? Aaron Marino of alpha m. discusses the caloric impact of some of your delicious coffee drinks. Some of the options are not nutritious and are packed with sugar. Aaron drinks coffee with Splenda, which is 5 calories. However, the huge sugary coffee drinks are loaded with calories and can impact your waistlinRead More»
Lunch Box | Healthy Eating -
February 22, 2012
If you want to stay on a healthy eating plan, you MUST plan and prepare! Aaron Marino of alpha m. wants to know when was the last time you used a lunch box. When you leave home, you can't just grab anything to eat. If you pack a lunch, you can stay on course. Buy a lunch box and some cold packs. Load the lunch box the night before. The lunch box will help you prior plan and prevent poor performancRead More»
The Alpha Salad | Healthy Eating -
February 21, 2012
Filling, crunchy, fibrous, and quality without packing on calories, Aaron Marino of alpha m. presents the Alpha Salad. Alpha personally loves salad with lunch with sweet potato and meat as well as with dinner to fill him up and crunch on. He also likes the fiber the salad provides. Alpha's version is not a typical salad. The salad base is kale which is incredibly dark leafy green. Kale is nutrientRead More»
Chocolate Shake | Healthy Eating -
February 15, 2012
Aaron Marino of alpha m. presents a chocolate shake that is incredibly healthy and tastes great! He uses the Magic Bullet to make the shake and demonstrates how to use the contraption. Ingredients: 1 TBSP natural peanut butter, few shakes Stevia, 1/2 TBSP unsweetened chocolate powder, 1 scoop Chocolate Champion whey protein, and small amount of crushed ice.  Add water then blend for 15 seconds. TRead More»
Cheat Meals | Healthy Eating -
February 8, 2012
Cheat meals are incredibly important! To maintain a healthy diet, you NEED the freedom to cheat. Aaron Marino of alpha m. discusses Body for Life and the program's 'cheat day'. He agrees with the freedom to cheat once in awhile; however, he recommends two cheat meals rather than an entire day of cheating. A cheat meal gives your body a caloric boost, and then your muscles get that pump. The probleRead More»

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