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The million dollar question: can you gain muscle at the same time while losing body fat? In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro says a proper diet can do both!
You can break down the muscle tissue with working out, lose body fat with cardio, give your body rest, and have your diet 'right' (proper protien and calories). Muscle is protien which is made amino acids. Consume the protien, the body synthesizes it, and it's shuttled to the muscles that need to be repaired after working out.
Simultaneously Build Muscle and Lose Fat
1. Eggs - affordable & accessible, easy, power packed snack
2. Chicken - the chicken breast is the best option because it's the leanest
3. Salmon - Alpha's choice of fish due to the ''good' fat content (Omega 3)
4. Greek Yogurt & cottage cheese - amazing protien (both slow and fast digesting)
5. Protein powder - Alpha recommends whey protien once a day if working out.
** Signature Series Whey is Alpha's choice due to the amino acid profile.
** Signature Series Casein is also available - it's slower digesting and perfect for taking before sleeping.
** If you're a hard gainer, the Signature Series Weight Gainer doesn't have a crazy amount of sugar at 810 calories per serving.
6. Lean beef - in terms of protein, calories, and muscle building, it's amazing.
7. Bison - if you like red meat, you have to try it because it's been touted as better than beef.
8. Pork - tenderloins or chops are super lean, tender, & delicious
9. Ground turkey - it's lean & power-packed with protien, but it's bland & dry
10. Tuna fish - Alpha can't stand the canned stuff, but if you can do it, it's amazing!
Alpha can you do a video on salt and how it affects a diet because I'm a professional cook and I season food sometimes heavily depending on what it is and my palette at the time. I want to know will salt have a substantial effect on my weight loss and muscle gain
You are wrong. You need carbohydrates to build muscle. Its science. Also, are you trying to say that body builders who have been bulking in the winter to gain muscle and then cutting for summer over the past 40 years are wrong? If so, you’re an idiot.
any other suggestions for a guy like me with protenuria and glomeronephrytis? i cant consume too much protein, its destroying my kidneys, im fat and i want to change, can someone help me? thanks in advance
i have a question concerning the whey protein, I have spoken to several body builders and even in articles. Body builders claim they only allow themselves to be the poster child for these companies. But they get the true protein from the actual lean meats and other protein sources. your ad for the whey protein is a little confusing. can you further explain the intake of protein?
You listed a bunch of my favourite foods. This pleases me. Also, I often get to the point where I run out of what to eat as I get sick eating the same food over. I have a very limited diet due to autism and chronic illness. So, recommendations on a bunch of different food to eat is good for me.
I also take omega 3 as an alternative to Ritalin as I can't take that stuff any longer. I usually take it to help me focus which I don't need everyday but I may start once a day. Although I should really look into how safe it is.
Here's a free hint that will blow your mind about mass gainers. Every Mass Gainer Brand cheat on you. How? Check ingredients list, not that fancy table with vitamins, animo acids etc., but smaaal words on the bottom called "Other ingredients" and what you would see? You can't miss it - Maltodrexin, every gainer has it. Check wiki and compare it to glucose molecular structure - it the same. So speaking with easy language - first "other" ingredient of every Mass gainer is sugar. Good luck with gaining your muscles, lol
Not an educational video. Incomplete info + lick in the but of bodybuilding.com. Video for teenage dumbshits. Anybody could understand hey it means i can eat 5 eggs a day everyday- do that and you'll get fat. Incomplete info about what the antibiotics and hormones found in chicken meat would do to your body if consumed everyday for a large period of time. Plus that publicity for those common supplements is disgusting.
U talk about all the good shit from fitness,watches,clothing and u even had Jeremy fragrance!u da man but I vote u get a sexy young lady in the backgrounds for eye candy but other than that your channel is well rounded!
Can someone who actually knows there shit help me out. Every maintenance calorie calculator i use gives me a different result and i dont want to get fat. I’m 5’7” and 136 pounds. is 2200 calories a day, 220 grams of carbs, 73 grams of fat and 160 grams of protein good for lean muscle gain?
Hey man I appreciate tour videos. Looked at so many and I can’t express how much I’ve learned from just an hour of watching these. Thanks for the knowledge! You’ve changed my mentality about my lifestyle 100%!
Hey alpham you got any food recommendations that are cruelty free / vegan friendly? I don't feel comfortable eating animal products because of the horrible process the animals have to go through. Thanks.
I love your Channel and I learned alot! But sometimes you say silly stuff . Muscles are not made of protein common man...Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies.
So much people critique the basics and like to complicate things, I gain 45lbs eating chicken, eggs, rice, pasta and oats like a motherf*cker, there's no need to complicate things guys, Aaron knows his shit!
With ground turkey it's all about add veggies and spices with it when you cook it. Like bell pepper, rosemary ECT. It depends on the meal your making it's how you choose which vegetables and fruits spices to add with it or which ones you're not going to have with it. I make some of my own seasonings with fresh and grilled veggies are great with it.
Thank you Alpha this video was very helpful. One thing I’m concerned about is that you didn’t cover how many calories we should eat to gain muscle and lose fat simultaneously. Should we eat at a slight deficit, a slight excess, or just aim to eat moderately the same to maintain the same bodyweight?
There is absolutely no need to eat animal protein to build muscle. After I went 100% plant based I went from 14% to 9% body fat (at about 200 lbs bw) while keeping all the muscle mass, and even increased in strength.
I must be a weirdo cuz I like canned tuna. Add some salt, pepper, dijon mustard, chili powder and lemon eat as tacos with chopped tomatos, onions and a sliver of avocado! I also really like the lean ground turkey. Great video! thanks!
meat and protein powder. i had expected more from you. none of these foods have any nutritional value other than there protein content. whey and tuna is also super high on the heavy metals. why not eat wholefood plants based diet rich in MICROnutrients, which actually nourish your body. protein is the last thing to worry about, its found all foods and it is impossible to get too little unless your starving. just get in enough calories from whole foods and you'll get everything you need. carb the fuck up and your physique will improve tremendously. u don't believe me? look at the scientific literature or follow any vegan bodybuilder, and you'll see how beneficial this lifestyle is for health AND MUSCLEBUILDING.
Patients taking Viagra are less likely to suffer a heart attack, new research claims.
Men taking the impotence drug were found to have a lower risk of having a heart attack or dying from heart failure than those not on the medication.
The findings mean Viagra could soon be used to treat hundreds of thousands of heart failure patients and even prevent fatal heart attacks, scientists say.
Experts from the University of Manchester studied 6,000 diabetic patients who had been given Viagra to treat erectile dysfunction.
The drug relaxes muscle cells in the blood vessels supplying the penis, allowing more blood to flow there.
This increased blood flow increases the likelihood of getting an erection.
Given the increasing reports of deaths in which the use of Viagra may be implicated, clinicians need to exercise caution when advising their patients with heart
Experts believe a key ingredient in Viagra called PDE5i, which relaxes blood vessels, also prevents damage to heart cells.
Heart failure is caused by the heart failing to pump enough blood around the body at the right pressure.
It most often occurs because the heart muscle has become too weak or stiff to work properly and is usually treated with medication which supports the heart.
Despite diabetics being prone to heart problems, the study participants did not suffer as many incidents as similar patients not on the drug.