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Starting a Diet and Fitness Plan

Build Lean Muscle and Lose Body Fat | Diet Advice

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 look. A well balanced diet is a good idea. Every single one of us needs a certain amount of calories to stay alive. If you are consistently below, you will die of starvation (anorexic). Basal metabolic rate is the amount of calories that  you need to maintain life. If you exercise, you need more calories.

You Want to Gain Muscle?

If you want to gain one pound of muscle, you need to consume an additional 3,500 calories.

You Want to Lose Fat?

 If you want to lose one pound of fat, you need a caloric deficit of 3,500 calories.

Eating Clean

You get the majority of calories from wholesome food and minimize processed foods. Majority calories are from whole grains, lean proteins, EFA, fruits, and vegetables. You will notice a little extra gas but you will also be able to eat larger quantities of food.

Alpha Daily Diet

Alpha eats 2,500 calories per day. He displays and discusses each meal he eats during the day:

  • Meal 1- 9 egg whites, apple, 3/4 oatmeal, 1 scoop protein powder
  • Meal 2 - 8 oz lean protein, sweet potato, 3/4 legume / bean, 1 cup string beans, vegetable (cucumber, green pepper, broccoli)
  • Meal 3 - whole head of celery, grapefruit, 1/2 cup almonds, 1/2 cup Fiber One cereal, scoop protein powder
  • Meal 4 - 8 oz lean protein, 1 cup quinoa / whole grain (brown rice, barley), 1 cup string peas, 1 cup legumes / bean
  • Snack - 1/2 oatmeal with water, 1 scoop chocolate protein
  • The best supplement is a quality vitamin. Once you have the basics, you can take EFAs, omegas (3, 6, 9), CLA, and vitamins (zinc, A, C, D, E). No creatine or muscle mass builders- eat food!


Myths Debunked

  • You can't turn muscle into fat - you can lose each and gain each but not replace one with the other.
  • One pound of muscle (size of apple) and one pound of  fat (size of grapefruit) weigh the same.
  • All of those muscle mags are owned by supplement companies, so they make false claims about certain supplements.

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