HomeХобби и стильRelated VideosMore From: alpha m.

Get LEAN & Build MUSCLE Diet Plan | My Weekly Meal Plan & Prep | Alpha M. Diet VLOG

31363 ratings | 1184847 views
First 100 people to sign up will get three meals off their Blue Apron order free! Click here: http://cook.ba/2tSH3FJ How To Cook Like A Gent Video: https://www.youtube.com/watch?v=ydztfj8xuV8 Special Alpha M. thank you to Blue Apron for making such awesome meals and for sponsoring this great video! Enter Code: STAYHANDSOME25 For 25% Off First Box http://www.tiege.com Check out my NEW website: http://www.alpham.com The BEST Hair Styling Products http://www.peteandpedro.com Check Out My Favorite Product The Fashion Anchor http://www.fashionanchor.com All Things Alpha M. http://www.alpham.com Pete & Pedro: http://www.peteandpedro.com My Website: http://www.iamalpham.com My Services and Products: http://www.aaronmarino.com Best Hair Product: http://www.peteandpedro.com Tiege Hanley Skin Care: http://www.tiege.com All promotion and advertising inquiries: Terry@MENfluential.com Alpha M. App: http://www.alphamapp.com/ Best Hair Product: http://www.peteandpedro.com Free Hairstyle E-Book: http://www.iamalpham.com/ezine FaceBook: https://www.facebook.com/IAmAlphaM Twitter: https://twitter.com/IAmAlphaM Instagram: https://www.instagram.com/aaronmarino/ My Businesses: http://www.alpham.com Alpha M. Consulting: http://www.aaronmarino.com i am alpha m: http://www.iamalpham.com Pete & Pedro: http://www.peteandpedro.com MENfluential Media: http://www.menfluential.com StyleCon: http://www.mensstylecon.com Have you ever wondered what Alpha eats on a weekly basis? Yes? Then you'll love this video. The key is planning and preparation as he 'sucks' winging it! In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro is first taking you shopping at Costco and the grocery store. Chicken and fish (salmon, tilapia) are staples. He also picks up some quinoa which has a low hypoglycemic index. He gets apples, avocados, sweet potatoes, bagged salads, oatmeal, and egg whites at the grocery store. Once he gets home, he preps. Sunday is also the day he makes his Blue Apron which hes' been using since 2015. First thing in the morning, he performs fasted cardio and then eats breakfast around 10am - 11am (egg whites, avocado, fruit -or- chocolate oatmeal, fruit). Lunch is around 3pm, consisting of a chicken or salmon salad (his 'power salad'). Then around 6pm, before the gym, he has protein bar or shake. Dinner is Blue Apron -or- chicken breast or fish, sweet potato or quinoa, and vegetable. At night, he always has low calorie ice cream. He doesn't measure anything, and this diet works for him. He refrains from red meat, and he uses S&P, fresh herbs, hot sauce, ketchup, sriracha, and red wine vinegar. Commit to yourself by preparing your meals. Blue Apron Alpha loves this meal service because you get three super sexy meals. You also get locally grown and sourced ingredients. You get 'just enough' so there's no waste! There's nothing sexier than a guy who knows his way around the kitchen, and Blue Apron definitely helps you with that. You can make these awesome meals super quick and easy. No commitment and free shipping too!
Html code for embedding videos on your blog
Text Comments (1888)
alpha m. (1 year ago)
UPDATE: If you haven't noticed, I am increasing my upload frequency to 5 days per week: Mon, Tue, Wed, Thur & Sat. I just felt like I needed to push my limits and comfort zone. I'll do my best to make the content not suck (some will suck). Thank you all for being a part of this and for watching my videos. You're Awesome!
Kathleen J (6 days ago)
𝘍𝘰𝘳 𝘮𝘦 𝘰𝘯𝘭𝘺 𝘵𝘩𝘪𝘴 𝘸𝘰𝘳𝘬𝘦𝘥dd, 𝘐 𝘭𝘰𝘴𝘵 20 𝘱𝘰𝘶𝘯𝘥𝘴ss 𝘪𝘯 2 𝘸𝘦𝘦𝘬𝘴 > 𝘐 𝘸𝘢𝘴 𝘷𝘦𝘳𝘺 𝘧𝘢𝘵 𝘣𝘦𝘧𝘰𝘳𝘦ee 𝘢𝘯𝘥 𝘯𝘰𝘵𝘩𝘪𝘯𝘨 𝘸𝘰𝘳𝘬𝘦𝘥 .. 𝘚𝘰 𝘨𝘭𝘢𝘥 𝘐 𝘥𝘪𝘴𝘤𝘰𝘷𝘦𝘳𝘦𝘥 𝘵𝘩𝘪𝘴 𝘮𝘦𝘵𝘩𝘰𝘥dd > https://t.co/ulDqhr6avk?erret434sd
Idaneli Ramos (6 days ago)
alpha m. Well my goal is to gain weight while getting lean but I'm guessing calories is very important right Soo I would like to know how many calories your meal are
tyler hickling (13 days ago)
alpha m. Quite impressed with your kitchen skills
Edith Sandberg (16 days ago)
*>>sasa>> For every 100 peopleeee who lose weight, only one person succeedssss the way that Americansssss love the worst in weightttt loss > **https://t.co/ulDqhr6avk?gert56yu78jj** >>77>>>>*
Ashish Verma (18 days ago)
Sir please make a video on coffee benefits for muscle & testosterone, when to take & how much to take ? And Can we take it before bed if we don’t have any sleeping problem. & what should be time gap between meals, micro nutritions supplements & coffee or tea or green tea ?
M Giovanni (10 hours ago)
the moment you garb the mix salad and the Quaker Oatmeal I stopped watching the video. Quit that BS and get spinach and RAW OATMEAL!
Benjamin Foster (23 hours ago)
𝐓𝐡𝐢𝐬ss 𝐢𝐬 𝐚𝐧 𝐞𝐲𝐞 𝐨𝐩𝐞𝐧𝐞𝐫! 𝐈'𝐦 𝐮𝐬𝐢𝐧𝐠 𝐭𝐡𝐞 𝐩𝐥𝐚𝐧 [𝐆𝐨 𝐡𝐞𝐫𝐞 ==> https://t.co/ulDqhr6avk?ade34d ] 𝐚𝐧𝐝 𝐡𝐚𝐯𝐞 𝐥𝐨𝐬𝐭 𝟑𝟔 𝐥𝐛𝐬! 𝐌𝐲 𝐞𝐧𝐞𝐫𝐠𝐲yy 𝐢𝐬 𝐭𝐡𝐫𝐮 𝐭𝐡𝐞 𝐫𝐨𝐨𝐟 𝐚𝐧𝐝 𝐈 𝐟𝐞𝐞𝐥 𝟕 𝟏/𝟐 𝐲𝐞𝐚𝐫𝐬 𝐲𝐨𝐮𝐧𝐠𝐞𝐫rr (𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐨𝐧 𝟏𝟎) !! 𝐓𝐡𝐢𝐬 𝐢𝐬 𝐣𝐮𝐬𝐭 𝐚𝐰𝐞𝐬𝐨𝐦𝐞. 𝐖𝐢𝐭𝐡𝐨𝐮𝐭 𝐰𝐚𝐬𝐭𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐭𝐢𝐦𝐞 𝐚𝐧𝐝 𝐦𝐨𝐧𝐞𝐲 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐫𝐞𝐚𝐜𝐡 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥. 𝐍𝐨 𝐡𝐚𝐫𝐦𝐟𝐮𝐥 𝐢𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬. 𝐍𝐨 𝐬𝐢𝐝𝐞 𝐞𝐟𝐟𝐞𝐜𝐭𝐬. 𝐀𝐥𝐥 𝐧𝐚𝐭𝐮𝐫𝐚𝐥. 𝐘𝐨𝐮 𝐰𝐢𝐥𝐥 𝐠𝐞𝐭 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭 𝐛𝐮𝐫𝐧. 7124
mymovievideos (1 day ago)
This guy speak truth
Carver Kain (1 day ago)
Whoaaaa I did not know he was 40+... I gotta start eating healthy
boi damm (1 day ago)
"When I turned 40" damm johnny deep
Conrad Rajkumar (3 days ago)
These foods look delisious I want to eat healthy now :D
Scott Oneill (3 days ago)
Lean? Or scrawny
Alla Afanasyeva (3 days ago)
Man in the kitchen it looks so cute. It's like a magic, because for women it's a work, but man in the kitchen it's a wizard. Thanks for the video
ozy (4 days ago)
Don't people realize that body building , has a extreme negative effect on a persons sexuality??? Men become feminine, because their testicles don't function properly. And Women become extremely masculine, manly. Body building is not natural ……..natural muscle from your everyday life activities is different from gym " working out"....... it is not natural..... the repetitive movements with resistance in order to tear muscle fibres to promote muscle growth and change your physique is UNNATURAL, in my opinion
Lynn T. Combs (6 days ago)
𝚈𝚘𝚞 𝚌𝚊𝚗 𝚕𝚘𝚜𝚎ee 𝚊 𝚝𝚘𝚗 𝚘𝚏 𝚠𝚎𝚒𝚐𝚑𝚝 𝚏𝚊𝚜𝚝 𝚠𝚒𝚝𝚑 𝚝𝚑𝚒𝚜 𝚐𝚛𝚎𝚊𝚝ttt 𝚛𝚎𝚜𝚘𝚞𝚛𝚌𝚎 𝚑𝚎𝚛𝚎: >> https://t.co/ulDqhr6avk?eyuku77 7985
Kathleen J (6 days ago)
𝚈𝚘𝚞 𝚌𝚊𝚗 𝚕𝚘𝚜𝚎ee 𝚊 𝚝𝚘𝚗 𝚘𝚏 𝚠𝚎𝚒𝚐𝚑𝚝 𝚏𝚊𝚜𝚝 𝚠𝚒𝚝𝚑 𝚝𝚑𝚒𝚜 𝚐𝚛𝚎𝚊𝚝ttt 𝚛𝚎𝚜𝚘𝚞𝚛𝚌𝚎 𝚑𝚎𝚛𝚎: >> https://t.co/ulDqhr6avk?eyuku77 5539
Atticus Rice (6 days ago)
Aren't flax seeds an estrogen supplement?
Thomas Heaven (8 days ago)
Do you eat for two person plan? Cause i do.
jim tom (10 days ago)
Omg all these morons gay drama queens
Madden Gamer (10 days ago)
But am poor
Otto Toto (10 days ago)
This video changed my life. 50lbs down! 50 to go!
Mitchell Carson (11 days ago)
Are the flax seeds he put in the oatmeal bad for men?
Mechanical Vegan (11 days ago)
Promoting weight loss by eating dead animals is bad advise. Sure fire fast way to all the top killers. Loaded with saturated fat and cholesterol. Not the way to lose weight and not the way to build muscle. Watch what the health, watch The Game Changers, just eat whole plant foods. Lastly, diet is not a personal choice when there's a victim involved.
Clark Kent (13 days ago)
I almost passed out when I jogged twice around my block, when I did it before eating
Clark Kent (13 days ago)
I buy the packs of wafer thin roast chicken that you can eat cold (mainly for sandwiches) because I think it's high in protein (as its roast chicken but probably processed)
Osman Izaz (15 days ago)
where is the wifey or her food prep?
Aaron Webb (15 days ago)
Stick to beef (or bison) and salmon. Lots of good stuff other than the protein. Chicken has very little nutritional value and is too fucked around with (it's mostly low grade crap). And that Tilapia shit is just plain wrong.
Mohammed Abuzaid (15 days ago)
Hey I’m following your plan AlphaM’s Tailored, regarding Nutrition Can I get two free meal a week ?
Danny Steamin' Son (15 days ago)
This guy looks like a combination of the two remaining Beastie Boys.
Daniel Tasef (16 days ago)
Faggot
IrishSOL (16 days ago)
If I’m trying to burn fat and keep muscle mass plus build more muscle mass but I ultimately also want to drop weight and be like 170 I’m 190 now should I cut my calories and if so to what I believe I generally eat like 3000 a day give or take?
MTBdropIN (16 days ago)
what kind of protein is in that oatmeal?
Diesel Man (16 days ago)
When's Pizza Day?
Skizzy Willy (16 days ago)
Omg... Who else cringed when the salmon touched the chicken
Edith Sandberg (16 days ago)
*>>sasa>> For every 100 peopleeee who lose weight, only one person succeedssss the way that Americanssss love the worst in weightttt loss > **https://t.co/ulDqhr6avk?gert56yu78jj** >>77>>>>*
scRam Jet (17 days ago)
im a vegetarian but I never put salad in my mouth. How the hell can people eat uncooked vegetables?
Obey Alend (18 days ago)
Ok I need to know what to eat when I’m hungry like snacks and what I eat for breakfast, lunch and dinner just oatmeal and prep meals every week ?
Franco Saponara (19 days ago)
Men flaxseed are the worst thing you can eat for your testosterone. Search
bob marley (20 days ago)
I drank the whole tiege Hanley system 3, had sex with my wife, 9 Months later we've gave birth to a creature with the softest skin ever. Softer than a baby's bottom
gatorcellman (21 days ago)
Sounds like a great plan. Could you do something on when going out to eat? Maybe which places are best and a few suggestions on what to order. Thanks!
Rad Balisong (21 days ago)
Gahjini
Charlie_Willie (23 days ago)
Wow, what a coincidence. I make my salads the exact same way
Charlie_Willie (23 days ago)
Me likey the quinoa
kire585858 (24 days ago)
you're a good guy. But the chocolate oatmeal looks disgusting when stir it all together. i hope it taste better then it looks. 😞
LVproductions (26 days ago)
man I love this man
spirit lord ace (27 days ago)
*reads first to words* *clicks* *reads rest* *exits*
Michael Ross (27 days ago)
Alpha, I am 40 and I am not wanting to get bigger. I just want to be as lean as possible. I started doing 2 a days. I workout at 6AM and 12PM. I can eat breakfast around 8AM. Do you suggest I have a protein shake before my afternoon workout?
yoav van der Boom (27 days ago)
thank you for the video!, it was great, here is something that helped me at the start https://tinyurl.com/y836alr8
KTDF1LMS (28 days ago)
Alpha please make a Style Video for teens or how to lose weight for teens please
Kendall Gilliam (28 days ago)
Thanks for this video I am going to try a diet similar to this on my journey to losing 60 lbs.
Damon M (28 days ago)
Broccoli is alright? BLASPHEMOUS!!! LOL!!
Liam Senpai (29 days ago)
2018 sino pilipino dito na alam tilapia
Cole Jazz (29 days ago)
don't you boil the meats
Finlay Sturrock (29 days ago)
What can you recommend as an alternative to salmon in my meals?
Gus Tsourapis (1 month ago)
Don’t know if this was mentioned but having raw chicken touch raw fish WILL KILL YOU!! Cross contamination! Please be careful
Marko Bošnjak (1 month ago)
Yo alpha m. , what is the best protein bar for you? Nice video! Cheers! :)
Michael Almontes (1 month ago)
This is literally what I eat on my daily basis
Igor Sidelkovsky (1 month ago)
Cheers for this, I have been researching "trainer diet plans" for a while now, and I think this has helped. Have you ever come across - Reyvery Monrayden Release - (Have a quick look on google cant remember the place now ) ? Ive heard some awesome things about it and my colleague got great success with it.
George Garner (1 month ago)
How about telling us what brand of protein bars and powder you use thanks great videos
Seth Harvill (1 month ago)
I can understand wanting to be lean but how could someone want to do this for their entire life
Soko (1 month ago)
Aaron, you better wash your quinoa before boiling it, it will take that sort of bitter taste. Try it and tell me what you think. Have a good day!
Dennis Gonzalez (1 month ago)
oatmeal and two eggs and Apple apple and a handful almonds green beans and brown rice and chicken and avocado
Ben Roi (1 month ago)
You said Brussel sprouts are ‘delicious’ , you lie
Anton GuZ (1 month ago)
Thanks this information was needed
ben ivie (1 month ago)
Nice I'll copy your salad but spinach
lx-TheOneAndOnly-xl YT (1 month ago)
Yo alpha, you ever tried tinned fish? Anchovy fillets in a tin have like 30 grams of protein in them and super low fat :)
thesassyvids gamer (1 month ago)
Please do a video something about a skinny guy
Provuk SMC (1 month ago)
great vid but im not totally down with the whole not wasting something thing... single stuffs extra packed in plastic... nope that is wasting... but still great vid
Vodka (1 month ago)
Alright I will do lean to lose weight. Essskiititt.
State BDog (1 month ago)
Alpha, I'd love to hear your opinion on this. I've been reading a lot on the carnivore diet that people have tried, and supposedly it has resulted in insane fat loss, clear skin, and increased energy. I'm extremely skeptical, but if anyone has any input, let me know. Jordan Peterson talked about it just recently on the Joe Rogan podcast.
Shane Kiernan (1 month ago)
Beans beans my dude they the best
Ronove (1 month ago)
I cant believe that you want to eat healthy and still you use a Teflon coated aluminum pan.
sweden wtf (1 month ago)
0:22 1. A big black cock
George Garner (1 month ago)
The low gi index diet needs more research also quinoa flakes tastes better
veLOcity_17 (1 month ago)
Love your sun glasses alpha what is the brand ?
CrisisofConsciousness (1 month ago)
Won't be buying from Costco, saw some video the other day of parasite worms coming out of salmon
Ingrid Ramirez (1 month ago)
😋thanks for all that info bit I am a 52 years old , do I have to eat half of what you eat? I was 236 pounds long time ago I lost 100 bit now I need to build muscle more in my love back I am going to have back surgery my Dr want me to exercise my back muscle but I feel weak What can I do?Please hepl me
Sam Wheeler (1 month ago)
how old are you
Mohammed Zaeem Osman (1 month ago)
I got an oreo ad on this video 😂
Vena Lee (1 month ago)
Great Channel will binge watch a bit tomorrow evening :D
Donald Dodge (1 month ago)
Hey Alpha! Love this vid - in regards to the salad you may want to add an olive oil or coconut oil. Apparently when you add fats to leafy greens you're ability to absorb nutrients is greatly increased. Dr Eric Berg and Max Lugavere turned me on to this, so may be something to look into! Thanks for keeping the content awesome as always brother!
Mike Royce (1 month ago)
Hey Alpha try mixing Worcestershire with your ketchup as steak dipping sauce!
Steve Smith (1 month ago)
How would your weekly meal plan be if you didn’t eat beef or chicken? Just fish!
David Lira (1 month ago)
Alpha , you are the man, and are genuinely helping me become the man I need to be. I’m 22 years old , work part time , still in school, full time girlfriend , and not gonna lie ... I get lazy. I get lazy to work on my self because I’m also a people pleaser. BUT, your videos are phenomenal because they highlight COMMON SENSE. Seriously , half the things you recommend make so much sense , and is what I should already be doing , that it is great to hear it from another man. Thank you , and please keep this up
Crazy Go Pro (1 month ago)
I lost more than 20 pounds in 2 weeks with this method > https://t.co/ulDqhr6avk?sdf34dfg44 Finally something that actually works and is good for your body. I almost gave up searching. Worth checking out :)
Tom bryan (1 month ago)
Farmed and colored Salmon, farmed and antibiotic infused Tilapia, same with Chicken, people, don't put that crap in your bodies, go organic, go wild with your seafood, stay away from garbage fish. You get parcel deliveries on Sunday? Sure you do, just you. You can go wrong with Ketchup, read the label, loaded with sugar, red dye, sodium, high fructose corn syrup, geez, what crappy advice you give out.
josh prince (1 month ago)
Question. What do you eat for snacks throughout the day?? Or do you??
Kiel Hayes (1 month ago)
Does this guy work??? Seems like it's not catered to the average person
Tony Hillebrand (1 month ago)
I am currently finally working on myself with working out and eating healthy. I haven't gotten to prepping meals for the whole week yet, because i don't know how long it'll stay edible once cooked. If i cook on sunday, will my friday or saturday meal still be good? Should it be kept in the freezer so it doesn't spoil? And to warm it up, just put it in a microwave?
jadizm (2 months ago)
Plain and simple.....Costco is the SHIT!!!
Recluse (2 months ago)
That Sponsor Transition was Equivalent to a Jumpscare
Saeed Ahmed (2 months ago)
protein shake AFTER or before workouts???
IMPlive 17 (2 months ago)
I'm 34 and very skinny. I been hitting the gym for two months with no results what so ever. Is it too late to gain muscle in terms of my age?
Marc Poulin (2 months ago)
Pretty much sounds like how I eat, except I don’t eat tilapia, it’s tasteless and apparently not a real species, salmon and fresh water fish are all I eat
Mike Mike (2 months ago)
Great vid
randy machoman (2 months ago)
never eat tilapia. EVER. unless its caught in the wild. store bought tilapia is farm raised in septic tanks and eat human shit. no joke
jonathan gonzalez (2 months ago)
nice diet plan, very nutritious low on calories, I also recommend this https://tinyurl.com/y84vuzmz it help my metabolism to burn fast
Marchiano (2 months ago)
How many kcal is he getting in this way?
Naman Bhatia (2 months ago)
Smoothie recepie please
LK7 (2 months ago)
He is 40? Dude wtf
Aven8herouT (2 months ago)
Wait so what are your overall macros for the day. Like protein carbs and fats.
MastLuc (2 months ago)
I do a lot of physical labor throughout the day; 12 hours more or less at least five days a week. I eat very healthy, and eat and eat, tried protein shakes, exclude the junk, but the one day that I eat slightly less, I end up losing more weight than maintaining it. It has been such an obstacle my whole life trying to gain weight and maintaining it. I would be happy just gaining 10-15 pounds. Don’t know what else to do. I’m 35, feel and look like 20, and your height. Suggestions?
stuart turner (2 months ago)
that chicken has gotta taste of salmon after that
Mike johnson (2 months ago)
Damnn no seasoning the meat?

Would you like to comment?

Join YouTube for a free account, or sign in if you are already a member.