HOW I BUILD MUSCLE & STAY LEAN 365 (Workout & Diet Tips To ALWAYS Look GREAT)

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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.
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

[@alpham]

Use code 'ALPHAM12' to get up to 12 FREE MEALS across your first 4 HelloFresh boxes, including free shipping on your first box at bit.ly/3eay6zc

[@Amy_xox]

Oooo

[@motv-independentthinkingfo3817]

You have inspired me to try Hello Fresh

[@awesomeguy7443]

You should give advice about those lame as earrings from 2006 we are in 2021 already man... Time for an update...

[@Arexaz]

Trt+discipline+hard work

[@JerryvanRosado]

Lmao

[@neddistanz]

i'm 53 years old and i started a plan in March at 254lbs - today i clocked in at 214lbs - down 40lbs! lots of protein and healthy choices - alcohol will kill your plan!

[@j.b8728]

Congrats on your successful so far.

[@ronmexico79]

Hell yeah bro! Started march 26th at 228lbs. Weighed 191 this morning! Lets go! 🤜🤛💪

[@mike856ms]

Same here started 4/1/21. @283 Weighed in with my Dr 6/14/21 @ 252. 30 to go. Doing Keto.

[@neddistanz]

@Money Man my routine is i wake up and slam 2 bottles of water within the first hour of being awake - i have a protein shake at 11am - lunch is at 2:30pm which is usually a chicken protein bowl from Qdoba - dinner is at 6:30-7pm which could be grilled chicken or another protein shake - i have myself conditioned to eat less right now - you have to eat healthy food and stay away from alcohol - i joined a program called The Fit Father Project - that's how i started

[@ronmexico79]

@Money Man i can give you a break down of daily carbs, proteins and fats. These numbers will vary depending on the person and specific goals. Let me know

[@notsojoerogan]

I'm so happy the OG Alpha is back with the informative and entertaining videos. If you're reading this Aaron, I've been enjoying your recent content A LOT. Keep it up, you're the man!

[@ScottsThoughts]

Aaron it literally hit me this week, when I first found your videos was 3 years ago when my ex left me for another man. I was homeless and confused about how I should carry myself. You came in like my father didn't and really brought me up. Now I'm to the point I carry myself differently, even my mother commented how I carry myself differently. You literally changed me, and for the better. I love my life for the first time in years. Keep up the incredible work.

[@joselitobrigante]

Stay strong, King

[@Claytramsey]

Bro… from the bottom of my heart here In Kentucky…. I’m 42 years old.. I’ve struggled with low self esteem but I’m working hard lifting, one meal a day, wearing clothes that fit…. Nothing but love. You’re so passionate about helping and making sure we are at our best. Love you brother!!!!!!!! I know you’re in Atlanta but if you ever want to come visit the bluegrass state hit me up. Would love to show you around. Thanks again for your material

[@51MontyPython]

Can I ask how much/long you've been working out, and if you've noticed a significant difference (and how much) and how long it took to see/feel it?

[@kaivonhakimi1075]

I can vouch for his outdoor cardio routine. Randomly saw him running outside at 8am on my way to the nearby courthouse.

[@JuanMaTeJuega]

Hey Alpha. Here’s an idea to follow this video: A day in the grocery store buying food. And having a list+prices at the side marking up how much would one need to invest.

[@shreyashshukla6226]

Yo alpha. , I get excited whenever i see you in thumbnail 😂😂😂😂 It's like a reflex.

[@doodlewrath]

Truu man

[@realestate2181]

45 isnt old. You become old when you cease to find wonder in the world and within yourself.

[@danieldamri3821]

I'm 15 and I already wonder about why I exist....

[@nandu8611]

@@danieldamri3821 are u depressed?

[@js83]

Age is just something that people made up. Same with time. It doesn't mean anything at the end of the day.

[@wokk9543]

Nahh... 0-45 young 45 and older is old

[@brandondavey2398]

The power of T

[@rexn1589]

Aaron, I am fast approaching 70 yrs young and have followed your suggested morning carido routeen for about 3 years now. It definately helped me loose about 30lbs. I do carido in the morning before eating anything. I follow this up with some moderate weights, etc. I feel great, and it shows. Thank you bro for all you do!

[@naweed9040]

I started working out on 26th may 2020 at that time I was 104 kgs Now it's 20 june 2021 and I am weighing 63 kgs Healthy Lifestyle is the Best Lifestyle ❤️

[@dynamicdeveloper6658]

You're are true inspiration for many youngsters.

[@JoshStinson011]

Amen to deadlift and squats. I use to hate them now I look forward to them!

[@patagoniabear]

You’re the best! You’ve come a long way and I’m here to support since I was in middle school. I’m in college now :) and you’re like an online young dad to me

[@tootall4855]

Alpha I sure do appreciate a lot of the videos you put out. 7 years ago you helped me stop smoking cigarettes and take my life back. I also stopped drinking 4 years ago. Fitness has changed my life and I owe a lot of it to you. Thank you for all you do for us.

[@51MontyPython]

Can I ask how many years you smoked, and did you find that your breathing got better afterward, or just stopped getting worse at the least? I'm realizing I'm going to have to quit soon, as it's severely affected my breathing, but am worried that I won't actually feel a noticeable difference.

[@77devera]

I turned 44 years old today and I'm in my best shape ever!

[@PeterPiper247]

I love how with any sponsorship, alpha is super blessed and happy as if he’s never had a sponsor before.

[@Adeeb27]

This man's confidence is everything I want in the world

[@roquefortfiles]

Cant stress "Consistently" more. I started working out. The results did not come in a week. But I stayed with it on a consistent basis. I put the results out of mind and just stayed focused on what I was doing. I knew I was getting somewhere when I ran into a friend I hadn't seen in a while. She said " Looks like you've been working out" Yes diet is 80% of it. But if you eat right and work out and STAY WITH IT consistently you are going to get results. But if you work out and then have a poor diet you're sabotaging everything you do at the gym. Eating right and working out then getting results is such a motivator.

[@ishaanhodge3495]

We consistently love you too Alpha!

[@tartantam1927]

Alpha is back dropping some real knowledge

[@piercenightmare2906]

I appreciate how much you influenced my life from grooming, style, and now fitness. I love the person I am becoming, compared to the person I was 4 years ago ❤

[@thered4084]

Damnn alpha, 45 years and looking strong af? Respect.

[@Tonycutshair]

Cardio first thing in the morning on an empty stomach helped me lose 35lbs in case anyone was wondering if it works. Thanks to Aaron I swear by this method now

[@alshareefahmed327]

Seriously consistently you have been a true KZbin daddy for all of us thank you

[@pulast4386]

mitochondria is the powerhouse of the cell edit : alpha m is the powerhouse of the youtube

[@waltersvely]

😟

[@spookworm1103]

I almost forgot about the muscle building part in the sponsorship

[@romeosalinas7489]

Alpha always dropping those truth bombs! Great video.

[@HuskyStudios]

water is so important! especially of you take like creatine , or just have oily skin or pimples, it's so good

[@32bluewing]

Just started my trial with Tiege Handley and I’m super excited. I’m switching over from Lumin and can’t wait to see what it’s all about.😎

[@geno5169]

You are my new hero.I look up to you Aran!!

[@hruthvikk.m1094]

Bro, you are the only man on KZbin whom I know, who has started uploading videos for our improvement and for the views. Thank you Alpha.m (Aaron) ❤️❤️

[@rogerreynolds5822]

You’re the greatest Adam. You give us everything we need in one vid for many many aspects of living the Alpha Life.

[@abishekpushpan6444]

You really are saving lives.. trust me

[@theclown9293]

Alpha inspires us to become a better version of ourself everyday 💪💪

[@vincinzo9428]

LOVE YOUR ENERGY BROTHER

[@nepalappmarket5535]

Yes consistency is the key - I've seen some people are very consistent. At drinking

[@aamodkhatri5132]

I can sense Coach Greg's presence😂

[@chethuperera9081]

Fr fr

[@codyspikes4381]

MORE VIDEOS THAN LAST TIME

[@infamoussaiyangod117]

Facts lol

[@tanmaybarve271]

Was looking for this comment

[@infamoussaiyangod117]

@@tanmaybarve271 same I was about to say the same and I saw someone else did so no need lol

[@watchmeplayit6730]

Very informative Alpha! thanks for the insight, you are one of the few KZbinrs that I watch with a smile on my face, i can really feel the positive influence coming from you! 👍👍

[@chuckiep268]

My wife and I love Hello Fresh. It’s a great tool to eat well try new things and learn new ways to cook. I 100% recommend them.

[@williamhaire2421]

If he combined shoulders with chest and triceps he’s basically doing PPL

[@mohammeduzair7525]

Alpha word would be meaningless without you 🙌💪🏼

[@aldersonluna2170]

I love how much energy u bring to the vids makes it better

[@Burritosarebetterthantacos]

This man is an absolute professional…. He makes commercials sound like stories😂. Also Hello Fresh broke our hearts many times in my house.

[@robertovindell]

This video made me resubscribe... Thanks Aaron!

[@SupremeHicks]

Kettlebells are awesome workouts! I have a hard time trying to figure out which muscle group to work on, kettlebells workout every muscle; including cardio. Which ever works for you

[@harshadraut5413]

When you said you gonna switch over to different content, I never knew it would be so good.

[@sachind4482]

Hey Aaron your comeback is just crazy awesome 👍 your recent videos have amazing content in them. I'm totally impressed by the change 🥊

[@adasoariicho]

Before the summary Guy Again ❤️❤️❤️❤️

[@xavierchung3636]

All facts, finding what works best and keeping consistent 😎

[@harshpawar8772]

Aaron plzz add some graphics in your video. Love your work ❤️

[@ianwhincup8758]

I quit alcohol in January. LIFE CHANGER! Trust me, give it up and you will feel (Almost literally) like another person. Boom!

[@LordVicki]

So it's *Aaron & Tracy* huh!!!😎

[@hassan1062]

I still use that alpham fitness plan from like 2016 😂 I’m glad you’re back to the og style videos

[@matthewsilverio]

This is one of your best videos in my opinion… Packed full of a ton of useful information on diet and exercise.

[@MRGHOST951]

Og alpha is back!! Yeah!!

[@Aklyn01]

Thanks Alpha for helping me to achieve my best version. Love you ❤️ 🔥 ❤️

[@alealsharani9048]

00:24 I have just started the video man!!! I didn’t come here to be attacked 😂😂😂😂

[@jomichael1060]

Like how you say it works for you, "Everyone body is different and how you say diet is important."💯

[@poderosoedu587]

QUIT ALCHOOL WARE YOUR BEST DECISION. CONGRATS, I LOVE YOUR WORK ON KZbin.

[@calebledford2042]

I clicked faster than alpha can say drop one of these 👍

[@UltimateHibz]

You're a legend Alpha

[@leftylyndell3117]

Alpha is so right about cardio. I wish I would have started years ago. It makes you feel great mentally too 🙌

[@vicvic6330]

Will never leave your channel bro

[@ManuelFlores-lq5vd]

Alpha' s the best I don't think he gets enough credit for his videos.

[@paulodmourao]

Just when I was almost giving up on this channel after years. What an amazing video

[@michaelc6631]

This video seemed a lot more personal and that’s a good thing.

[@Zapatozi]

Exactly what i needed for summer. Thanks Aaron!

[@eyevincast5440]

I quit alcohol a little over 10 yrs ago. I may have the occasional drink maybe twice a year. But alcohol was the best thing I ever quit doing. It’s easier on your wallet and you’re healthier and absolutely don’t ever worry about dui’s. I don’t needed to have fun…. I am the fun! and overall I have a better quality of life.

[@shakirgreene2289]

Heyyy dude love your vids man. who else agree

[@christopherrodriguez6304]

I found your channel 5 years ago around middle school throughout some time your vids helped me a lot for the pas two years I dropped off and was in a relationship where completely forgot about myself she left me and now I’m back because I forgot how to be happy with just myself and forgot how to to take care of myself

[@thienancr7]

Alpha's video helped me lost so much weights. Thanks for the great advice/tips Aaron! Especially Quinoa from Costco!!!

[@Ali-me7vf]

Aaron could you do a video showing us your workout plan pleaseeeeee

[@santiagojosemunozgarcia5165]

My bro this is the best video of your chanel 💪

[@xandervoigt5931]

Was JUST looking for how to properly do this! Thanks a bunch Aaron!!!

[@brandondavey2398]

Trt everyone, study it, enjoy life

[@jipsonjoy.]

I have a dout... I'm weighing 60 kilo... So how do i take protein... 60 grams per meal or per day....??????

[@greatestever3083]

I appreciate the fact you gave us all the tools and didn’t make us pay to see your diet or workout plan 💪🏼💯

[@princemariwan2405]

i don't Need This Video i got my Own Diet But still it's Alpha I. Will drop him One Of these 👍

[@airn09]

Wrote everything down, can't weight to start getting serious about being more healthy! Thanks So much for the info!!

[@paradx215]

Love seeing these videos Alpha! Also thank you very much for all the detail you put into your videos including your diet plan. Keep up the great work man!

[@SebastianCristanchoYT]

Love you alpha so glad to have you back :)

[@Dingo393]

Was looking for a video like this today and here you are tonight haha, thats awesome!

[@Renatiux84]

Thanks Alpha, heading to the gym on monday starting fresh.

[@dialsingh2444]

Alpha is back

[@Supp_J]

6:34 Damn! For a second there I thought we'll see Alphas wife 😂

[@dillonmayne2288]

Tracey Woodard is her name

[@tfkvng3187]

@@dillonmayne2288 Incorrect. Her name is MISS ALPHA M

[@Supp_J]

@@dillonmayne2288 I think I found her IG acc on one of Aarons following accounts and she hella fine bro 🔥💖

[@Supp_J]

@@tfkvng3187 HAHA! I like this one

[@erdal0]

Didn't they divorce

[@adityaboi6439]

Thx alpha I'm gonna build muscle 😤😤😤

[@nobody208]

It's been 3 months since I joined the gym. Will try these steps too. Thank you alpha m

[@LowkeyHundo]

I just started working out again and meal prepping, this video came just in time🙏🏻

[@kizzyk3731]

Absolutely true you need consistency.

[@motv-independentthinkingfo3817]

I consistently love you too Alpha💯👍🏽

[@ramonlgarcia9036]

Cool video. I don’t agree that fasted cardio burns more fat because at the end of the day all that matters is if ur in a calorie deficit. But if ur one of the people that enjoy fasted cardio than do it because at the end of the day as long as ur doing what u enjoy u will do it forever

[@Mjim59]

Thank you seriously. I love your videos

[@x0sebastian]

Bruh that ending hit me 😭😭😭🖤🖤🖤

[@valdius85]

#1. Buy a freezer. #2. Eat more soup. It's faster to cook and healthier if bones/joints are added. #3. Stop complaining now things taste like. It probably means you're not hungry enough. #4. Do resistance training. #5. Fast regularly.

[@barkertownboyz5928]

I'm a firm believer in fasted cardio as well. My work schedule doesn't always allow it but I do it as many times a week as I can.

[@DennisBergDrums]

Advantage of Hello Fresh: You don't have to deal with people XD love it

[@jayz8012]

Thanks alpha always learning something new and getting better day by day, thanks for the tips!! Keep it coming

[@SPHartson]

I just now looked at the upload time and am genuinely surprised. I thought this was on of your old video. I like the return to form

[@SuedRapier9]

Yessss high quality info alpha 💪