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

alpha m. منتشر شده در تاریخ 1400/03/29

287.4 هزار بار بازدید - 3 سال پیش - Use code 'ALPHAM12' to get

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 Thanks HelloFresh for sponsoring! My Favorite Sunglasses: ENEMY enemy.com/ (use code ALPHAM10 for 10% Off) Best Hair Product in The UNIVERSE! peteandpedro.com/ Use Code: ALPHA10X for 10% OFF Your Order! Hair Product & Grooming Advice: peteandpedro.com/pages/advice Best Skin Care In The UNIVERSE! tiege.com/alpham Custom Men's Ring (Like I wear) enemy.com/products/ring All promotion and advertising inquiries: [email protected] Instagram: www.instagram.com/aaronmarino/ Alpha M. App: www.alphamapp.com/ FaceBook: www.facebook.com/IAmAlphaM Twitter: twitter.com/IAmAlphaM Instagram: www.instagram.com/aaronmarino/ All Things ALPHA M. www.alpham.com/ The Stubble Buddy: thestubblebuddy.com/ ENEMY Eyewear: enemy.com/ Pete & Pedro: www.peteandpedro.com/ MENfluential Media: www.menfluential.com/ Tiege Hanley: tiege.com/alpham Salon Posta: salonposta.com/ 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

3 سال پیش در تاریخ 1400/03/29 منتشر شده است.

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