• Keep in mind that I’m not a health nut weirdo. I don’t think that everything is going to give you cancer. I also don’t believe alkalized water can cure everything that ails you. Your body and health are your most valuable assets, and I would optimize health instead of going to the doctor for medication.
• Our health system is also broken. BUT, if something is wrong with you, go to the doctor immediately.
• You should also perform preventative maintenance, such as getting blood work done to have a baseline. It’s simple. It doesn’t matter how old you are, how good you feel, or how amazing you look; you need blood work done. It’s like looking under the hood, so to speak. You can have those markers checked to see what has changed.

Know what’s going on with your body.

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Pay attention to these warning signs that your body is not as healthy as it needs to be.

1. Mouth issues. (a) Bad breath could mean that you have reflux, which could lead to esophageal cancer. (b) Brittle teeth. This is a sign you aren’t getting the micronutrients you need. (c) Bleeding gums. This is a sign of issues with your gums and deficiency in certain micronutrients.
2. Odd eye colors. (a) Red eyes could mean allergies, not getting enough sleep, or high blood pressure, which could lead to heart attack or stroke. (b) The whites of your eyes turning to yellow color could mean liver issues. You could take a holistic approach to help repair your liver.
3. Changes with Big Al & the Twins. (a) Smaller nuts. If the Twins feel like they’re getting smaller, this could be a sign of dropping testosterone levels. (b) Smaller load. When you shoot a load, if it’s smaller, this could be an indicator that your testosterone has dropped. (c) Softer big owl. This is another sign that your testosterone level could be low.
4. Lethargy. This could also be a sign that your testosterone level has dropped too low.
5. Anger, hostility, or pissed off all the time. Even if life is stressful, you need to address these feelings.
6. Hair challenges. (a) Brittle hair and hair breakage are signs of micronutrient deficiency. (b) Losing hair. Any hair loss could be another sign of testosterone levels not being where they should be. It could also be an issue with micronutrients.
7. Fat & muscle challenges. (a) Gynecomastia is a sign of low testosterone or weight gain. (b) Love handles are another sign of low testosterone. (c) Difficulty building muscle. If you have difficulty packing on muscle or have low muscle mass, this could be a testosterone warning sign.
8. Tired, sluggish, not sleeping well. If you also don’t want to get frisky, this is another warning sign up to testosterone level.
9. Distended stomach. If this is not from fat, something could be going on with your gut health.
10. Odd-looking deuces. If it’s black, it means you’re bleeding. If it’s bloody, you could have hemorrhoids or something else like an ulcer. If your deuces are hard, you may need more fiber. If they are too liquid, that’s not normal.
11. Weight gain. If you’re gaining weight, something’s going on with your body.
12. Funky nails. If your nails are yellow or discolored, have white specks, or are brittle & cracking, something is happening at the micronutrient level. 

Tips to make you look your best

1. Build your guns — use triceps exercises, which details are above in the intro.
2. Enhance shoulder-to-waist ratio — build your shoulders and delts with controlled side raises. Try the different variations.
3. Look better without clothes — lose body weight through fasted cardio in your target zone, whether through jogging, Stairmaster, spin class, HIIT, or more. Also, engage in intermittent fasting. Check out the different methods, such as the 16:8 I do.
4. Look leaner, trimmer, slimmer — reduce water retention by drinking a gallon of lemon water daily.
5. Know what you’re consuming — meal prep to ensure you stick to a plan. I love Factor, which makes meal prepping quick and easy. Use my code AlphaM50 for 50% off your 1st box.
6. See more definition — shave or trim your arm hair. Women love forearms, and less body hair means looking more defined.
7. Reflect light — by using moisturizer, your body will look sexier by being hydrated and reflecting light.
8. Look sexier and leaner — get a tan, but not in a tanning bed. Use self-tanners.
9. Free Big Al from the bush — trim your pubes to make Big Al look gigantic.
10. Look trim and sexy — wear all black. Dark and monochromatic is slimming. On the flip side, if you are thin, wear lighter colors.
11. Show off your arms — expose the triceps by exposing your arms. Also, roll your sleeves (check out my technique for a clean roll) to expose the ever-sexy forearm.
12. Don’t look chubby and fat — wear tailored clothing to fit right and make you look sexy.

Keep in mind that you need to burn calories to reduce body fat. Eat less to cut calories, exercise to expend more calories, and work out to help develop separation in your abs. To lose one pound of fat, a caloric deficit of 3500 calories is necessary, which you can do a combination of eating less and burning more.

That said, I will review some of my favorite flat stomach hacks that do not require you to go to the gym. But remember, it’s my data, research, and actions I have taken over the years to make my stomach flat… fast! 

How I flatten my stomach FAST

1. Lower carb consumption. Stop eating sugars, starchy carbohydrates. These will bloat you. Increase the amount of fiber to reduce bloat, literally overnight.
2. Eat four or five small meals. Don’t eat three big meals. I’m a huge fan of intermittent fasting. If you want to crank up your metabolism while flattening your stomach, eat smaller portions throughout the day and more frequently.
3. Increase water consumption. Drink one gallon of water a day with added lemon. When you’re dehydrated, your body will retain water. Also, crappy food that contains salt and sulfites will cause water retention. Increasing the amount of water will reduce bloat by reducing the amount of subcutaneous water retention. Lemon is a natural diuretic as well. You may pee like crazy the first day or two, but you’ll look leaner and flatter. 
4. Improve your digestion. Your gut health and microbiome are critical. That flora needs to be rocking and rolling in your gut. Synbiotic+ by Ritual helped me feel better. I wasn’t as gassy or bloated. It’s a pre, pro, and postbiotic which will maximize your microbiome game and support good health.
5. Increase fiber intake. Using psyllium husk powder is natural. By using two scoops a day, your system is cleared out quickly and effectively.
6. Drink apple cider vinegar. Do not drink it straight; add it to a large glass of lemon water. It’s excellent for digestion and gets the juices flowing. Incorporating apple cider vinegar into your day is an optimal way to help digestion, as it’s helped me.

Lifestyle choices leading to man boobs

1. Overweight or obese. I’m not talking skinny fat. That’s something we’ll talk about later. But if you’re overweight/obese, your body has a lot of fat cells that release a chemical called leptin. When leptin levels are high, typically, testosterone levels will be suppressed. Estrogen will increase, and when estrogen is high, breast tissue will develop.
2. TRT and Steriods. An enzyme called aromatase converts testosterone into estrogen, and when you get on TRT, even though testosterone levels are jacked, estrogen levels will rise. When on TRT, tenderness or puffiness in the breast region will occur. Anabolic steroids are different than TRT. TRT is more of a therapeutic dose, but when you take testosterone to grow your muscles, the conversion from testosterone to estrogen will be higher. A lot of guys will experience gyno when starting to take anabolic steroids.
3. Weed and beer. Smoking weed has been linked to an increase in gynecomastia. You risk developing fat titties, but you’ll also get the munchies and eat crappy food. Sitting around all day being lazy won’t help eliminate man boobs either. Beer is one of the worst alcoholic beverages due to the phytoestrogens that lower testosterone and increase estrogen.
4. Dairy. The milk from lactating cows has been shown to increase a man’s prostate cancer risk and lower testosterone levels. The female hormones in dairy milk are the cause.
5. BPA. BPA, which is contained in some plastics, is a harmful EDC (endocrine-disrupting chemical). BPA is one of the worst and can leach into your beverage when drinking from a plastic bottle. It will suppress testosterone production and increase the development of boobies.
6. Deodorants and body sprays. These are two of the most toxic products that men use. They have a variety of chemicals, and antiperspirants contain aluminum which clogs sweat ducts. You need to sweat and order to release toxins. If not, toxins can build in your lymph system. I developed a natural deodorant with Pete & Pedro that eliminates aluminum and other harmful chemicals. I also, my Pete & Pedro ball powder is talc-free. Reduced testosterone levels are an epidemic. Guys see much lower testosterone levels than they used to because of the toxic products used daily.

Eliminate or camouflage man boobs

• Boost your testosterone levels with heavy lifting. You’ll feel fantastic and also reduce your man boobs.
• You can also lose your man boobs from losing body fat, dramatically impacting how you look and feel.
• Spot reduction doesn’t work, so you can’t expect to do push-ups and expect the booby fat to melt away. You must develop muscles underneath the fat with bench presses, weighted dips, cables, and more.
• To reduce the appearance of man boobs, wear darker colors and an undershirt or compression garment.
• Wearing shirts with a small pattern is also a great way to minimize the appearance of man boobs.
• Wearing denim, a thicker fabric, shields man boobs.
• Double pockets are another way to add some fabric over the top.
• Over-shirts are a way to layer and camouflage the appearance of man boobs while getting it under control.

Testosterone destroyers

• Beer – hops is a plant-based estrogen.
• Dairy – 1/3 of a cup a day will increase your risk of prostate cancer by 25%. Dairy cows are pregnant, which pregnancy releases hormones. These hormones are responsible for increasing the risk of prostate cancer and reducing testosterone levels.
• Plastics – chemicals from plastics can leach into the water you consume, reducing testosterone levels.
• Junk food – The higher your body fat percentage, the lower your testosterone level.
• Shampoos – parabens in low-quality shampoos contain EDC chemicals.
• Deodorants – chemicals in some of these can clog your sweat ducts. Try Pete and Pedro’s Super Fresh deodorant, which is aluminum-free, paraben-free, sulfate-free, and vegan.
• Body and ball powders – many of these contain talc, which is horrible for your body. Try Pete and Pedro Body & Balls Powder which is talc-free.

Superfoods that boost testosterone

1. Fatty fish – Salmon is amazing for boosting testosterone levels because it’s power packed with zinc and vitamin d. Fatty fish is also packed with omega-3, omega-6, and Omega 9 fats which are also fantastic for your brain and boost your testosterone levels.
2. Green leafy vegetables – anything and everything from kale to collard greens to spinach to dark green leafy vegetables. These are all power pack-full of magnesium which is testosterone boosting.
3. Avocados – these are full of good fats and essential for your body functions, including testosterone. Also, avocado has boron which has been shown to facilitate testosterone production and reduce testosterone degradation.
4. Eggs – they are the best muscle-building foods and a complete protein. They contain an abundant amount of selenium which increases and facilitates testosterone protection.
5. Oysters – these contain zinc which helps with your libido and testosterone levels.
6. Shellfish – they have selenium, omega-3 fatty acids, and a ton of zinc. All of these nutrients are critical for testosterone production.
7. Beans – kidney, black, and white beans contain zinc and vitamin d, which boost testosterone levels.

Basic building blocks

I suggest that each and every one of you take a high-quality multivitamin every single day to give your body the basic building blocks that it needs to support all of its healthy functions, including testosterone levels. Many multivitamins on the market are crap because they use synthetic ingredients. Look for a multivitamin that is sourced from whole food ingredients like Pete and Pedro’s Complete Whole Food Multivitamin.

I am going over some of the biggest offenders, but first, know that an EDC is an endocrine-disrupting chemical that regulates hormone production, among others. These chemical compounds can be found in some foods & drinks we consume and can mimic estrogen.

What’s causing men’s hormones to dive-bomb

1. Bisphenol — it’s an EDC found in plastics like water bottles and is horrible for your testosterone levels. BPA is used to make plastic, and when water sits inside a plastic container, chemicals can leach into the water you will later consume. BPA-free plastics are available, but switching to a metal drinking container is safer.
2. Parabens — it’s also an EDC chemical that destroys testosterone levels, increases certain cancer risks, and reduces fertility. Parabens can be found in some shampoos, body lotions, hair products, and deodorants. Higher quality products may be paraben-free, which you can read on the label.
3. Antiperspirants — aluminum stops sweating through a chemical reaction with sweat ducts, which is unhealthy. Sweating allows your body to release toxins, which can build up in your lymph glands if blocked. Aluminum has also been linked to Alzheimer’s disease. I kept these factors in mind when creating Pete & Pedro Fresh Deodorant, which is sulfate-free, paraben-free, aluminum-free, and naturally derived. Plus, it’s clear and doesn’t leave a greasy residue.
4. Beer — beer is made with hops, a phytoestrogen ( plant-based estrogen). It will increase estrogen levels and increase the risk of man boobs.
5. Talc — talc has been linked with cancer because of the asbestos in talc powder. 99% of ball powders are derived from talc, so it’s critical not to rub talc powder on the boys. BUT, I solved this problem by creating the Pete & Pedro Body and Balls Powder that is TALC-FREE, keeping you friction-free, fresh, and dry.
6. Dairy — 1/3 a cup of milk daily increases the risk of developing prostate cancer by 25%. The culprit is the sex hormone in the dairy.
7. Processed meats — whether hot dogs, ham, salami, beef jerky, or low quality meats, the nitrates increase the risk of lower volume of testosterone, decreased sperm count, and colorectal cancer. Check out this video I published about this issue, my colonoscopy, and Chadwick Boseman.

Before I go further into this video, I need to cover a few truths. You cannot spot reduce fat. It’s going to come off where it wants to come off. Next is that we have to prior plan. You cannot wing a healthy diet. Last, the truth is you have to exercise. I am a firm believer doing cardio is important not only for your body fat but also your heart and lungs.

Get those abs super sexy!

1. Stop drinking alcohol (or reduce) – not consuming alcohol on a regular basis or even a few times a week will make a dramatic difference on how your abs look. Opt for club soda or seltzer with lime when you go out.
2. Cut out or reduce dairy – when I eliminate dairy from my diet, I almost instantly see a difference in my body fat or the way that I look with my shirt out. Opt for almond milk. It has become one of my favorite diet hacks.
3. Cut out pasta – When you cut out pasta, you will reduce the subcutaneous water that makes you look softer.
4. Add lemon to your water – not only do you need to drink enough water but add lemon to that water. It acts as a natural diuretic to flush excessive water and make you look leaner. Diet sodas are bad although they have zero calories. Opt for seltzer or sparkling water.
5. Batch cook – one day a week, cook batches of food such as chicken, salmon, beef, and more. You can also batch carbohydrates like barley, quinoa, or wheat berries. When you’re finished cooking, portion and package meals individually in containers or baggies. This way, you can grab-and-go to have something healthy if you don’t have the opportunity or time to cook.
6. Use Factor – these pre-made meals are never frozen and delivered right to your doorstep. I have been obsessed with these delicious and healthy meals that don’t involve any prep work. Plans range from calories smart to keto to vegan and more. Use code ALPHAM120 to get $120 off.
7. Shop around the perimeter – the perimeter of the grocery store is where the freshest food is. Inside the aisles is where all the crap is.
8. Add flavor – season & spice and use condiments to give a little pizzazz and life to your otherwise bland healthy foods.
9. Don’t have it in your house – this hack has helped me the most as I don’t have amazing will power. If you don’t have it in your house, you’re not going to eat it.

Power-packed nutrition for Big Al

1. Spinach — folate, magnesium, nitric oxide.
2. Coffee — caffeine.
3. Salmon — omega 3, vitamin D.
4. Avocado — vitamin E, zinc, folic acid, potassium.
5. Carrots — vitamin A (beta-carotene), calcium, vitamin K.
6. Oats — L-arginine (amino acid).
7. Tomatoes — vitamin c, lycopene.
8. Watermelon — L-citrulline.
9. Hot peppers — capsaicin.
10. Beets — nitrates.
11. Broccoli — vitamin C.

In case you missed the video about how to make it bigger, check it out here: MAKE “IT” BIGGER! | Natural & Surgical Ways to Make Your “MANHOOD” Larger

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Common diet mistakes

1. Dirty bulking (aka getting ‘sloppy fat’) — to burn body fat, you need to be in a caloric deficit. On the flip side, you need to consume more calories than you’re burning to gain weight. With dirty bulking, you’re just getting fat. Keep a low body fat percentage with proper nutrition and working out.
2. Thinking if you don’t have a perfect diet that your muscles will disappear like a fart in the wind — instead, when it comes to a diet, find one that fits your lifestyle. Intermittent fasting works for me (16:8 method) where I have 3 meals and snacks in that eating window.
3. Extreme diets — extreme diets can be sustained for a limited time. Once off of the diet, people tend to lose their minds and stuff their faces with all the food they were depriving themselves of. Find a diet that works for you long-term, like my Alpha M. Diet Plan below.
4. Relying too much on supplements — your diet is the most important thing. What you consume makes the biggest difference in your body. Supplements can HELP, but it’s hard to prove HOW MUCH they help.
5. Protein consumption — you need the protein when you are losing body fat and building muscle, but people think they need more protein than they do. Your body can only assimilate a certain amount per meal: 1 gram per 1 pound of lean muscle.
6. Being too strict on a diet and maintaining too low of a body percentage too long — it’s not healthy for hormone levels and feeling good. Being shredded can only be maintained for a short period of time.
7. Not being consistent — you need to stay consistent with diet, workouts, and cardio. How you look naked is directly tied to how consistent you do the things you need to do to have a good body. Consistency is the hardest part of the equation, and people have the toughest time with it. I have been consistent since the age of 12 years old, and I never go a long time without paying attention.

Alpha M. Diet Plan

This plan has worked for me for years. It’s a straight-forward formula for how to eat at each meal, but you still need to plan and prep. I prep on Sundays (meat, carbs, veggies), and then my wife and I also eat Hello Fresh 3xs per week to break the monotony. Get 14 free Hello Fresh meals with code ALPHAM14.

I am not a fan of bulking and cutting for a number of reasons; it’s a vicious cycle where you only look good for a certain part of the year. So today, I want to share what I do to maintain my body fat and muscularity, which includes diet and working out. I hope you can implement these tips into your healthy lifestyle.

It all starts with your diet

If you find something that works for you, do it — I do meal prep. Check out the Alpha M. Diet Plan which is the blueprint for a smart diet. I have used it for as long as I can remember because it’s simple and logical. It’s my foundation to eating clean and healthy. But once a week, my wife and I cook a HelloFresh meal. Use code ‘ALPHAM12’ to get up to 12 FREE MEALS across your 1st four (4) HelloFresh boxes, including FREE shipping on your 1st box at HelloFresh

Drinking alcohol derails a lot of people, like myself. Many years ago I quit in order to quit chewing tobacco. My current alcohol consumption is twice a week, typically 2 drinks max. I also drink a gallon of water per day. I have done this every day, for the last twenty years.

Work-out every day

Every single day I do cardio, which I go outside to do mine. Doing cardio the 1st thing in the morning on an empty stomach and in your target zone is the one of the best ways to mobilize fat stores (stored energy). Some people say it’s bullsh*t, but it’s a game changer for me. Going outside for cardio also has helped my mind too. It’s a time to center myself and think about the day. It reduces stress and allows me to decompress.

My weight training is a bro-split. Also, I only work each muscle group once a week as well. And although Thursday, Saturday, and Sunday are ‘rest’ days, I do cardio every single day, however. This plan works for me:

• Monday = shoulders + abs
• Tuesday = chest + triceps
• Wednesday = legs
• Thursday = rest day
• Friday = back + biceps
• Saturday & Sunday = rest

Two exercises that have changed my body are dead-lifts and squats. Other exercises that are amazing for the overall body are pull-ups and bodyweight dips. I also like isolation moves: bicep curls, side raises, leg extensions, etc. Find a workout plan that works for you and your lifestyle. Don’t go extreme because can you do that years from now?

My secret?

Being consistent is the biggest takeaway. If you do this, you will look good far into the future. Consistency is my secret — I consistently eat healthy, exercise, and do cardio.

Eat these only every once in awhile

1. Meat — a lot of meat is pumped full of hormones. I opt for bison because they are not legally allowed to to pump them full of steroids and antibiotics. 
2. Milk (aka liquid estrogen) — there is a ton of estrogen and phytoestrogens in milk.
3. Carbohydrates — we’re talking breads, pizza, and pastas. You can tell you’ve eaten them because of all the water weight afterward, which is an indication of the high estrogen.
4. Alcohol — beer makes your estrogen levels out of whack because hops contains phytoestrogen. There’s a correlation between consumption of beer and man boobs. Eliminate man boobs by giving up the booze.
5. Weed — do a google search. If you routinely smoke, your estrogen is high which can cause man boobs.
6. Legumes, beans, and nuts — there are a lot of health benefits from these, but they are higher in phytoestrogen. Eat them, but don’t eat them all the time.
7. Soy — some studies say it’s not a problem for men, but I don’t eat much because I believe estrogen levels are increased. Soy-based foods may affect hormone levels.

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Beam Protein & Pre Workout | special code ALPHA

Best tasting protein! Thanks, BEAM, for sponsoring https://youcanbeam.com/

Every dude wants abs, but fat is the nemesis. In this video men’s style, grooming, fitness, and lifestyle expert, Aaron Marino of IAmAlphaM  https://iamalpham.com/ AaronMarino https://aaronmarino.com/ Pete & Pedro https://peteandpedro.com/ Tiege Hanley https://www.tiege.com/and ENEMY https://enemy.com/ says fat loss videos emphasize being in a caloric deficit to burn body fat. You have to burn more calories than you consume (fat is used to keep you going). But there’s more to it, and there’s more to getting your body losing fat FAST. This is not a quick fix, but you will be sexy after 2 months! Keep going and keep doing what you need to do consistently to see results!

Do this for TWO MONTHS! Do NOT stop!

STEP ONE: record caloric and physical benchmarks.

• Keep track of what you’re eating for 7-days BEFORE proceeding to steps 2-5.
• Record your weight and take body measurements.
• Take pictures of your body (front and sides).
  

STEP TWO:  reduce your calorie intake 500 calories every day for 7 days. You need a deficit of 3,500 calories to lose a pound. If you reduce lower and start burning calories, you will lose faster.

• Don’t crash diet!
• Cut out sugar (processed carbs) and alcohol to see a quick reduction of body fat.
• Limit the amount you eat out and don’t ‘wing’ a healthy diet (plan your weekly meals).
• Have a protein shake in the morning to help shred fat: ice + 1 cup almond milk + 1 scoop Beam whey protein + lemon extract or low cal OJ. Alpha also has other combinations that are crazy delicious — check out his recipes.

STEP THREE: lift weights to add lean muscle mass and increase your metabolic rate. Your measurements when you start will let you see an accurate picture of your body composition during this process.

• After you workout, have one scoop of whey protein in water to help you body rebuild bigger and stronger.
• Also, if you like a pre-workout, Beam’s doesn’t crash you because they use a natural caffeine source. You can workout longer and stronger.

STEP FOUR: work the abs. The more you work them, the more you build them, the more you have separation, and the more you can see them with a higher body fat.

• Bench crunch: allows for an incredible range of motion. Modify if you have back issues as Alpha demonstrates. You can also make it more challenging by straighten your legs. Do 3 sets of 20; add a weight to make it even more challenging.
• Hanging leg raises: choose the version that fits your level.
• Kneeling cable crunch: don’t sit back on your heels. Bring your body down with a pause; the only body part moving is the torso. 12-15 reps for 3 sets.

STEP FIVE: drink a gallon of water a day. You can squeeze lemon into it, which is a natural diuretic. Drinking a lot of water will make you look leaner so you won’t retain water subcutaneously that makes you look soft and doughy.

In this video men’s style, grooming, fitness, and lifestyle expert, Aaron Marino of IAmAlphaM  https://iamalpham.com/ AaronMarino https://aaronmarino.com/ Pete & Pedro https://peteandpedro.com/ Tiege Hanley https://www.tiege.com/and ENEMY https://enemy.com/ is dropping on  you some weird & some not so weird tips to be healthier.

Weird + Not So Weird Tips to BOOST Your Well-Being

1. Get freaky — by yourself or with someone else, it doesn’t matter; because 21 times a month helps you to prevent prostate cancer, lower your blood pressure, and reduce the risk of heart attack. Your stress level is also lowered.
2. Take cold showers — research has shown cold showers boosts your immune system to produce more white blood cells.
3. Drink apple cider vinegar — a few tablespoons in water every morning will help with belly fat, insulin sensitivity, cholesterol, blood pressure, and more.
4. Take your vitamins — specifically Vitamin D, Zinc, Vitamin C, and Elderberry which Alpha explains why. He uses a packet of Pique’s Daily Immune for absorbable liposomal encapsulated Vitamin C + immune-boosting antioxidant Elderberry supplement.
5. Eat more fat — specifically Omega-3 which is so incredibly good for your body (reduce inflammation, helps white blood cells perform, supports your heart & weight loss).
6. Get solid sleep — if you’re sleep deprived, you can’t fight off infections as well (or recover as well either). Your mind needs sleep too.
7. Stay hydrated — being hydrated is critical to looking amazing, but hydration also helps your body to eliminate toxins and affects energy levels.

• BONUS I — exercise is one of the best things to boost your immune system.
• BONUS II — own a cat or two or three or four to live longer, reduce stress, and and alleviate loneliness.

Use code ALPHAM10 to get 10 FREE MEALS across your first 4 HelloFresh boxes, including free shipping on your first box

Proper diet planning prevents poor diet performance. In this video men’s style, grooming, fitness, and lifestyle expert, Aaron Marino of IAmAlphaM  https://iamalpham.com/ AaronMarino https://aaronmarino.com/ Pete & Pedro https://peteandpedro.com/ Tiege Hanley https://www.tiege.com/and ENEMY https://enemy.com/ showing you his diet plan — which starts with Sunday prepping. His diet is pretty boring, where he eats practically the same thing every week. But, clean living and clean eating is why he can remain lean in his 40s.

What Alpha Eats Everyday

MEAL PREP :: On Sunday, he preps the week’s meats on the grill. He’s also making a batch of barley (low glycemic index and tastes like what you season it with). The meat and barley are the foundation of his meals throughout the week. He uses Hello Fresh for three nights a week — his wife is picking this night’s meal, which is the Mediterranean Baked Veggies. The ingredients are super fresh & precisely the amount you need for that meal, and the meals are fresh, easy, and save you time. Every recipe that Alpha’s tried is delicious! Hello Fresh gets delivered to the door (no trips to the grocery store), packed on ice — your meals will be ready for the week. You can change your delivery days or skip a week with no problem.

START OF THE DAY ::  In the morning, Alpha has some coffee then gets his cardio completed to start his day. Around 10am, he has his first meal, which is a protein shake or egg whites + protein. With the shake, he uses almond milk. He doesn’t count calories; however, he focuses on the quality and quantity of the food. He adjusts according to what he looks like or weighs. He doesn’t ‘wing’ a healthy diet — like eating out often. To break the monotony, he eat out once a weekend  and uses Hello Fresh.

LUNCH + DINNER :: Before leaving for work, he makes lunch. Today he’s having salmon, barley, and seasoning for lunch. He uses glass containers so he can pop them into the microwave (plastic shouldn’t be used in the microwave). He takes cashews + carrots for a snack.  Sometimes he’ll have a 1/2 a protein bar. Dinner is typically around 7:30-8pm. He’ll be dining on chicken legs with barley and avocado this week. For dessert, he has zero calorie Jello.

Alpha is not saying not to buy these products — he’s just saying not to believe the hype. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM  https://iamalpham.com/ AaronMarino https://aaronmarino.com/ Pete & Pedro https://peteandpedro.com/ Tiege Hanley https://www.tiege.com/and ENEMY https://enemy.com/ says that some of the foods that you *think* are healthy for you actually are not. Read labels and educate yourself in order to take care of yourself.

Don’t believe the hype!

1. Sushi — it can be super good for you but super bad if you add a lot of sauce, sugar, fried ingredients, and mayo
2. Deli meat — it’s full of nitrates, sodium, fat, and processed ingredients. It can’t get any worse as far as quality.
3. Diet soda — it has zero calories, but it has ingredients that are not good for your body.
4. Breakfast cereals — they can contain a crap-ton of sugar. Try Magic Spoon which is low carb + high protein, nothing artificial, and tastes delicious — healthy and delicious!
5. Veggie Chips and Skinny Pop — what they do to them to make them ‘veggie chips’ is not healthy. Also the Skinny Pop has the same nutritional panel as ‘veggie chips’.
6. Diet foods — those that are labeled low fat are often worse for you (increased sugars, higher calories, preservatives). Don’t be fooled.
7. Veggie burgers — soy, salt, and preservatives are not ideal. Look for ones that are made with whole foods, beans, and seeds.
8. Juice — it’s unhealthy. Eat a piece of fruit and drink water instead. Juice has the fiber stripped out with sugar added.
9. Energy drinks — they can have an adverse effect on your heart. If you want energy, drink coffee.
10. Energy bars — most are packed with sugar (they are like a candy bar).

Butcher Box | get 2#s of ground beef FREE for the lifetime of your subscription

Does Alpha look skinnier to you? In the last month, he lost 7 pounds from different types of intermittent fasting. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM  https://iamalpham.com/ AaronMarino https://aaronmarino.com/ Pete & Pedro https://peteandpedro.com/ Tiege Hanley https://www.tiege.com/and ENEMY https://enemy.com/ said that he got a little chubbier from staying at home, he was a bit bored & wanted something to focus on, and he wanted to see if he could actually do it. He picked the 3 most common which include 16:8, 5:2, and Eat Stop Eat.

Alpha’s prep before fasting

When you are fasting, you can drink coffee, water, and any zero calorie beverage. He also permitted himself some zero calorie Jello. For meals, he consumed a healthy carb, vegetables, healthy fat, and 6-8 ounces of lean protein. Alpha has been obsessed with Butcher Box for the last year. The meat is high standard quality, and they have a wide variety of options which helps him stock his weekly meats supply. He opts for the build you own box, and it’s delivered at your specified shipping frequency on dried ice.

30-Days of Fasting

• He started with the 16:8 method — he restricted calories for 16 hours per day for 10-days. This eating is similar to how he always eats anyway. The first ten days was a piece of cake — he lost 1 pound.
• The 2nd 10-day fast was the 5:2 method where he went back to eating normally until day 2 where he restricted his calories to 700. He ate super low calorie along with drinking a ton of zero calorie beverages and zero calorie Jello. He had 3 fasting days in those 10 days — he lost 3 pounds which he thinks a lot of what he lost was water weight. He felt great during this 10-day period. He wasn’t super crazy hungry as he was eating a lot of protein.
• The last 10-day fast (Eat Stop Eat) was scary for Alpha as he didn’t know how he’d feel fasting for 24-hours. When he did it, he was hungry, miserable, and had a headache. It was horrible. The next 24-hour fast was a little better because he was prepared, but he still got a headache. In the 10-days, he fasted 3 times for 24-hours which he lost a total of 3 pounds.

What he learned and the takeaway

He believes intermittent fasting is effective for maintaining your weight and also losing a bit of weight. He doesn’t recommend fasting for extended periods of time (such as 24-hours) because it didn’t have a lot of benefit and was unpleasant. He says that if you want to try intermittent fasting, opt for the 16:8 because you can eat normally while restricting calories. He also recommends exercising in the morning on an empty stomach and in your target zone. To calculate your target zone: take 220 minus your age = (N). Then multiply that number (N) by .65 and then also by .80 which will give your up and lower target zone ends.

Slim Chubby Cheeks

In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM  https://iamalpham.com/ AaronMarino https://aaronmarino.com/ Pete & Pedro https://peteandpedro.com/ Tiege Hanley https://www.tiege.com/and ENEMY https://enemy.com/ is giving a death-punch to the double chin. Work on that neck fat, and your chin WILL look better.

How to eliminate neck fat

1. Your tongue posture will give you a more pronounced double chin — correct it by pressing your tongue against the roof of your mouth.

2. Exercise your neck and the associated muscles — watch Alpha demonstrate the three exercises which the last exercise requires a tennis ball

3. Reduce your body fat — start burning more calories during the day to burn body fat such as by walking on the treadmill or trying the Crossrope Bundle with the Get Lean set (which is so much more fun). Use the app for workouts and challenges which blocks the exercises with demonstrations. 60-money back guarantee.

4. Reduce water retention — stop eating processed foods, salt, and bad carbs. Clean-up your diet and drink a gallon of water a day.

5. Use facial hair to add strength and structure — Alpha details to where you should be trimming your beard because if you’re not trimming it in the right place, your chin could look double double-chin.

Ritual Vitamins

In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM  https://iamalpham.com/ AaronMarino https://aaronmarino.com/ Pete & Pedro https://peteandpedro.com/ Tiege Hanley https://www.tiege.com/and ENEMY https://enemy.com/ says that your health is the most valuable asset you have– without it, nothing else matters.

Small modifications make a BIG difference in your health

1. Stop focusing on building muscle — instead focus on a well rounded fitness program which includes weight lifting (nothing will change your body more than resistance training) + cardio + stretching

2. Eat a better diet which you don’t have to eat salads — focus on the quality of the food you’re eating (less processed).

3. Take your vitamins — Ritual vitamins are specifically for men and include 10 hard to get nutrients. The quality and deliverability are next level: you can take them on an empty stomach (no funky additives & fillers), they dissolve in your small intestine (more nutrition), and they release nutrients in two phases. Take 2 per day for about $1 a day!

4. Get better sleep — Alpha recommends getting 8-hours of sleep, naked in a cold & dark room.

5. Drink 120 ounces of water a day — you’ll stay hydrated, your skin will be clearer, and you will retain less water.

6. Forgive yourself — stop living in the past, stop beating yourself up, stop being mad at people in your life. Free yourself from pain, anger, and resentment.

‘Be Amazing’ brand BEAM | use code ALPHA

When it comes to body parts, a great set of abs show how you’re in shape. There’s something about stomach muscles that drives senoritas loco. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM  https://iamalpham.com/ AaronMarino https://aaronmarino.com/ Pete & Pedro https://peteandpedro.com/ Tiege Hanley https://www.tiege.com/and ENEMY https://enemy.com/ says the v-cut is the sexiest. It’s the line that goes down to the action zone.

Three Alpha V-Cut HACKS!

1. Lower your pants — wear on your hips.

2. Wear black underwear — your hips look more narrow and shoulders more broad.

3. Proper bathing suit selection — fitted waistband suit is the best option (your hips look more narrow)

Develop Your V-Cut Faster

Everyone has the anatomy to have a v-cut but most people can’t see it because  your body fat is too high. You can eat less, burn more than you are consuming, or a combo of both. Alpha does a combo of both.

• Alpha does 45-minutes of fasted cardio after his morning coffee which mobilizes fat.
• Then he eats oatmeal with chocolate fudge protien — 270 power packed calories. The best protien is Beam — it’s the best tasting he’s experienced. He believes in this company — Beam is about ‘being amazing’. The quality is the best, they’ve added digestive enzymes, and they custom create it. They also have their own flavor house as well as a vegan protien! It tasstes delicious, is not gritty, and is made of mung bean. The Beam pre-workout gives you energy without making you feel jittery. Check out BEAM today. Use code ALPHA

Here are Alpha’s recommended exercises to develop your abs + obliques:

• Start with hanging leg raises by using the machine because you’re not relying on your grip to maintain control and your back is supported. Stay tall in the machine and don’t sink. Shoot for 10-15 reps. Do 3 sets.
• Bent leg to one side leg raises are the next. It’s all about the obliques, and it’s killer! It targets everything in that lower region. Shoot for 10-15 reps on each side. It’s all about the slow contraction. Do 3 sets.
• On the floor, sit on the pivot point of your hip, rest on elbow, hand behind head. Come up and pause — it’s a super challenging exercise that buts the emphasis on the lower obliques. Shoot for 10-15 reps with up + pause. Then switch sides.
• Use a bench / chair / couch and find the edge. Balance on your butt with the legs slightly bent. Lift lower legs with a bit up upper abs. (You could also do all the other exercises here too). Small range of motion.
• Workout specific muscles — back, chest, and shoulders to create a visual issues of the v-taper. Pullups are one of the absolute best, and side raises are tops too.

Special Alpha M. BodyBuilding.com Page + Discount

Previous Diet & Workout Videos

5 BEST Supplements to Build Muscle Mass FASTER!

In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM  https://iamalpham.com/ AaronMarino https://aaronmarino.com/ Pete & Pedro https://peteandpedro.com/ Tiege Hanley https://www.tiege.com/and ENEMY https://enemy.com/ says his job is to look super stylish in your clothes AND look amazingly sexy out of them. To look naked, you need to lift weights, manscape, and make sure your body fat is low. Incorporate these fat burning food to help you look better naked:

Foods That Give a {Fat-Burning} Knuckle Bump

1. Negative calorie foods — these are helpful when it comes to snacking. These include: celery, oranges, strawberries, tangerines, grapefruit, carrots, apricots, lettuce, tomatoes, cucumbers, watermelon, cauliflower, apples, hot chili peppers, zucchini
2. MCT Oil — medium chain triglycerides from extracting the oil from coconuts and palm. Your body processes these different, bypassing the liver then used as energy or ketones. If you are not taking MCT oil, you’ve got to go check out the article that Alpha linked on his Alpha M. | BodyBuilding page and learn about why it is so incredible. Everyone should be incorporating an MCT oil into his daily diet, and after you read the article, do your own research. If you decide that MCT oil is something that you want to try and incorporate, you can grab it for a discount on Alpha M. | BodyBuilding
3. Coffee — the caffeine found in coffee will help you burn more calories when working out than people that don’t
4. Avocado —  the B6 fights cortisol (stress hormone). They are also packed with mono-saturated fat (good fat) that helps the body release the bad fat, helping you to lose fat faster.
5. Wild salmon – the Omega 3s are an amazing fatty acid that increase your ability to burn fat simultaneously while preventing you from storing fat. The protien + fat will help you feel full longer as well.
6. Whey protien — the bioavailability is the highest (how it’s absorbed) even compared to chicken (100-159 vs 79). It’s also calorically low and makes you feel full stimulating hormone.
7. Eggs — ranking 100 on the bioavailability index, they are power packed with incredible proteins and amino acids. They help dudes lose fat fast.
8. Oatmeal — it has a low glycemic index (slow digesting carb) that is high in fiber. Also quinoa, farro, barley, and Bulgar are also optimal choices.
9. Sweet potato — all diets should include this as it’s delicious, has a low glycemic index, and helps you feel full.
10. Anything green and leafy — you can eat as much as you want. But you might get gassy!

Build a Better Body

Alpha M. | BodyBuilding is the best online resource for incredible fitness information, not to mention workouts & diet advice. The selection and prices of supplements doesn’t get any better! Alpha M. | BodyBuilding has a the list of his TOP TEN supplements to build a better body as well as a discount code if you want to try any.

Also be sure to check out the incredible apparel — badass joggers, shorts, tees, sweatshirts, and hoodies. And if you are looking for a new workout plan, you have to try Alpha’s Tailored: Six Weeks to Living Lean where he takes you step-by-step through his workout AND meal program. You DESERVE to feel incredible about your physique — and this program will you get there.