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Lose Body Fat

The Alpha M. Diet Plan

Subscribe to Alpha M. on YouTube
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.


  • 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!
Cardio Tip | Walking on Incline -
October 2, 2013
Subscribe to Alpha M. on YouTube Can you have a grueling cardio session while walking? Aaron Marino of alpha m. says that running is great but cross training is essential. He can get his heart rate to the target zone by walking on an incline. Don't hold onto the treadmill as your heart rate drops by 10 beats. Walk between 3.5 to  3.8 and increase the incline. You don't need to run or sprint. WalkRead More»
Get Lean and Toned in Eight Weeks | Diet and Workout -
September 18, 2013
Subscribe to Alpha M. on YouTube Oh my word! You did such an amazing job, Luke! Eight weeks ago, he decided to change his body with diet and fitness. In the mornings, he performed cardio six days a week on an empty stomach. Living abroad in Singapore, a healthy diet was challenge, but he managed and stuck with it. And during his journey, he fell off the wagon a few times but got back on. Luke's weRead More»
How to Measure Your Body Fat | Skin Calipers -
June 25, 2013
Subscribe to Alpha M. on YouTube Fitness Equipment for Professionals by Power Systems Staying motivated is tough, even for Alpha. It's easy when you're seeing results, but sometimes the gains and results come slower. Aaron Marino of alpha m. stays motivated by measuring his body fat. Trainers in gyms can measure it for you with electrical devices, which are terrible. Instead, use the skin calipersRead More»
Eliminate Alcohol | Weight Loss and Diet -
May 13, 2013
Subscribe to Alpha M. on YouTube Want to jump start fat loss? Eliminate alcohol for two weeks. Aaron Marino of alpha m. says that results from diet and exercise progress faster if alcohol is eliminated. Little things can make big differences when you get closer to your fat loss goal, which includes alcohol. Binge drinking is not smart anyway. Drinking alcohol causes bad decisions when / after drinRead More»

Hanging with Alpha | Papa Alpha's on Nutrisystem #4 -
April 24, 2013
How's the diet, Papa Alpha? It's blossomed beyond a diet- it's a lifestyle. He's not as focused on the poundage as much as eating habits. He is hitting the gym more than before. He is still doing Nutrisystem and doing 4 miles a day of cardio (4 to 5 days a week). He's lost about 23 pounds to date. He credits looking younger to his diet / exercise and his new glasses. Congrats to Papa Alpha for makRead More»
Inspirational Transformation | Easton Loses 100 Pounds! -
April 5, 2013
Awesome job brother! Alpha loves stories of success, and he got one from Easton. Aaron Marino of alpha m. shows Easton at 350 pounds. A year later he is 100 pounds lighter. Since that picture, he's lost anther 20 pounds! He decided to take control and made the right choices. He exercised, ate better, and drank water. Alpha is proud of him and thinks he's done a great job. Read More»
Dealing with Love Handles -
April 2, 2013
A friend has been dieting and working-out but he still has love handles. They are a bitch, boys, but they are a fact of life. Aaron Marino of alpha m. says that most people have an accumulation of fat in your flanks. Alpha tells a personal story about this topic. If you want to reduce the appearance, don't wear tight clothes. Reduce overall body fat as well.  Liposuction and liposculpture are theRead More»
How to Talk to Someone You Love About Their Weight or Diet  -
March 22, 2013
Do you have somebody in your life that isn't taking care of their weight or diet? A lot of times we have people in our lives that aren't taking care of themselves, but we don't want to hurt their feelings or sound preachy. Aaron Marino of alpha m. says there are ways to approach the subject tactfully. First of all, they know that they are out-of-shape, over-weight, and that their diet is less thaRead More»
Hanging with Alpha | Papa Alpha's Nutrisystem #3  -
March 13, 2013
What's up with Papa Alpha's diet? He went off of the diet when his friends were in town but is back on track. Papa Alpha says the most important aspect is that he is making better food choices and has reduced his food consumption. Aaron Marino of alpha m. points out that it's no wonder people are overweight due to what and where they eat. If you want to know if a place is healthy, check out the paRead More»

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