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Starting a Diet and Fitness Plan

The Alpha M. Diet Plan

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Okay guys, the bottom line is that I eat as simply and cleanly as possible.  I don't focus on the number of calories as much as I do the quality of the calories I eat. I just concentrate on eating clean rather than calculating calories consumed.  However, when I am attempting to get back into the swing of things, I am stricter to obtain better results.  I don’t use much seasoning when cooking because the more salt consumed,  the more water retained.  I grill a ton a meat, I eat a ton of vegetables, and I drink a bunch of water. The end result is that I quickly see a distinctive difference in my body composition in just a matter of days.

The Alpha M. Eating Plan

The strategy is pretty straight-forward. Follow the formula by picking items and portions from the appropriate categories. Your metabolism will get rolling.  If you feel you need more food, simply increase portion size.

Beverage:

  • Water

 

Food Option Categories

  • P: Protein
  • C: Carbohydrate
  • V: Vegetable
  • F: Fruit

 

Meal Formulas

  • Meal 1: P + C + F
  • Meal 2: P + C + (V or F)
  • Meal 3: P + C
  • Meal 4: P + V (Pick two)
  • Meal 5: P + V (Pick two) This meal is optional and greatly depends on what time you get up and when you go to bed.  I would try and eat every 3 to 4 hours.
  • Snack (any time): V

 

P:  Protein Options / Serving Size
  • Eggs: 6 egg whites (you can boil them or cook them in a pan using non stick spray like PAM.  Season with salt and pepper or a little hot sauce to taste)
  • Low Fat Cottage Cheese: 1 cup
  • Chick Breast: 1 breast (grill, bake, or pan fry with non-stick spray.  Okay to season but DO NOT use marinades because they are full of salt)
  • Lean Beef: 6 oz (Ground Beef 93% lean, Eye of Round cut in to small portions and grilled, baked, fried -or-  London Broil grilled or baked then cut into portions)
  • Pork: 6 oz (Pork Chops lean with fat cut off edge before cooking -or- Pork Tenderloin
  • Fish: 6 oz (any fish is acceptable)
  • Protein Powder Mixed with Water: 1 scoop (around 25g of protein per serving)
  • Deli Meat: Turkey 4 oz. (ask for the low sodium)

 

C:  Carbohydrate Options / Serving Size
  • Oatmeal: 3/4 cup (make with water and season with artificial sweetener such as Stevia, Splenda, Equal, Sweet n Low, or cinnamon. After cooking, I add a scoop of protein powder to create a chocolate protein oatmeal which is awesome.)
  • High Fiber Cereal: 1 cup with 1/2 cup skim milk
  • Sweet Potato: medium size (microwave wrapped in a paper towel for 5 to 6 minutes on high)
  • Brown Rice: 1 cup
  • Quinoa: 1 cup (actually a seed that is very similar in texture and consistency to couscous. Season with salt & pepper which is quite good)
  • Wheat Berries: 1 cup (incredible grain found in bulk at grocers such as Whole Foods)
  • Whole Grain Bread: 2 slices
  • Low Carbohydrate or Whole Wheat Tortilla: 1
  • Beans: 1/2 can (pinto, garbanzo, or red kidney and look for the low sodium option if buying canned beans)

 

V: Vegetables

General rule is that if it is *green* you may consume as much as desired- seriously as much as you want!

  • Salads are a great option; however, use a vinegar dressing as opposed to high calorie dressings. Seasoned Rice Wine Vinegar is a personal favorite which can be found in the vinegar section of the grocery store.
  • Broccoli: as much as you want (great steamed with a little salt, pepper and a squeeze of lemon)
  • Yellow Squash: as much as you want
  • Zucchini: as much as you want
  • Green Pepper: as much as you want
  • Celery: as much as you want
  • Cucumber: as much as you want
  • Spinach: as much as you want
  • Lettuce (any kind): as much as you want
  • Green Beans: as much as you want (if canned, purchase the "No Sodium Added" option)
  • Asparagus: as much as you want
  • Radishes: as much as you want
  • Mushrooms: as much as you want
  • Carrots: 2 medium size (note this root contains more sugar than most green vegetables)

 

F:  Fruit
  • Orange: 1
  • Apple: 1
  • Grapefruit: 1
  • Peach: 1
  • Nectarine: 1
  • Pear: 1
  • Kiwi: 2
  • Tangerine: 2

Seasoning and Condiments

Use these items to give food some taste!

  • Salsa
  • Hot sauce
  • Salt
  • Pepper
  • Garlic
  • Onion
  • Mustard
  • Vinegar
  • Steak sauce
  • Ketchup

Past Topics

New Topics Added Weekly!
Plan Your Snacks | Healthy Eating -
January 17, 2013
Preparing a bunch of food ahead of time (meals) in order to stay on track with your diet has been discussed in past videos. Aaron Marino of alpha m. discusses planning snacks as well. He bags fresh vegetables for snacks. Vegetables are great with fiber, keeps you regular, and are low calorie. Munch on something healthy rather than junk. Read More»
Losing Weight and Buying New Clothes | Weight Loss Style  -
August 29, 2012
Should a man dress better now or after the weight is lost? Aaron Marino of alpha m. discusses how to focus on specific men's style and fashion aspects during the weight loss process. Never wait to dress better but take the mission in perspective. Buying a new wardrobe is costly when losing more weight and having your body change further. For example, buy a few items like 3 shirts, 2 pants, 2 jeansRead More»
Getting Back on Track with Diet and Workout -
July 16, 2012
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 Read More»
Beginner Weekly Workout  -
March 26, 2012
Aaron Marino of alpha m. presents clarifications about the the 8 Weekly Workouts. These 8 Weekly Workouts are not for men who are just starting out. These workouts were designed for those who are a little more advanced who have worked out prior. A beginner workout is posted below for conditioning muscles. Thereafter, you can use the weekly workouts if you cut down reps, number of exercises, types Read More»

Starting a Workout Plan -
February 13, 2012
When starting a workout plan, how many days should you hit the gym? What areas of the body should be done on what days? Aaron Marino of alpha m. reviews the aspects of starting a workout routine. The most important piece of advice is to take it easy. Rome wasn't built in a day, and neither will your Adonis body. Don't get sore or hurt by going overboard. To get the body of your dreams, take it sloRead More»
Preparing Meals in Advance | Healthy Eating -
February 7, 2012
To stay on track with your healthy eating and sensible diet, Aaron Marino of alpha m. strongly recommends preparing meals a week ahead in advance. The key to staying on track with eating is having food prepared and ready-to-go. Spend a half hour or 45 minutes cooking and packing the meals. Within 5 days, Alpha eats 3 chicken breasts (split in half) and a whole eye of round roast (sliced into medaRead More»
Beginner Workout -
January 23, 2012
Starting a Workout Plan Weekly Workout for Beginners So you are starting a fitness program and one thing that many guys do is go crazy and overdo it in the gym.  What happens is they are either so sore they can’t move for a week…or worse they injure themselves.  The answer is to start slow and go at a decent pace.  I have come up with a 4 day workout plan for those of you who are just startRead More»
Starting a Workout Plan -
January 23, 2012
When starting a workout plan, how many days should you hit the gym? What areas of the body should be done on what days? Aaron Marino of alpha m. reviews the aspects of starting a workout routine. The most important piece of advice is to take it easy. Rome wasn't built in a day, and neither will your Adonis body. Don't get sore or hurt by going overboard. To get the body of your dreams, take it sloRead More»
Build Lean Muscle and Lose Body Fat | Diet Advice -
April 22, 2011
How many Calories Should You Eat? You don't get chiseled abs and bulging biceps from workouts alone. Sure exercise is a big part of the equation. But what you put in your body makes up about 80% of how your body looks. Aaron Marino of alpha m. says that genetics may have a part of your appearance, but you can make that appearance sexy with diet. The healthier and better you eat, the better you'll Read More»

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