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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!
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.
así se te está quedando la cara, envejecida y sin brillo. Todos esos ingredientes son insanos en una dieta y deberían de comerse sólo esporadicamente. Me cabrea que alguien crea lo que dices sin estudiar primero algo de nutrición (porque hay muchas cosas mejores que las que dices para ganar músculo, y mucho más saludables). Debes ser responsable con tu poder mediático. Si miramos tus vídeos dos años atrás veremos que eso que tú comes no te ha hecho nada bien.... la salud también se refleja en el físico!
I absolutely love your personality and this video. Thank you so much for the honesty, the knowledge and the HUMOR! I'm so glad I found your channel. I can't wait to build muscles so i can be fine and sexy lmaoo
I’m already as strong as I want but I’m just not as lean and cut. I’m probably like 30% body fat. I’m 16 turning 17 in a week. I weigh 245. Max bench 245. Curl 135. Leg press 680. Military press 175. I want to be 220 by the end of the summer. I weigh 220 when I was 13 and 14 then when I was 16 I gained 30 pounds in legit under 2 months in the winter... before the summer I weighed 255 and now I’m at 245.
I have a question about weight gaining for skinny men, if anyone can answer it will be appreciated , im 25y 1.78 meters /5.8feet i have been around 120/130 pounds for years, i keep losing motivation because no matter how hard i lift in the gym there is no noticable difference its frustrating , i also have no appetit to eat at all even when i workout if anyone had a similar experience please let me know in detail how did you managed to do it , thanks
I AM SO HOT😂
I am in almost everything you said except for playing musical instruments and skin care coz I have my awesome beard to protect it (just kidding....no I am not, I have an awesome beard 😂😂😂)...and yes, being kind and giving is so important....helps the one on need to grow in life
Thanks alpha m im going to go back to the gym at 17th of july after i finish my hard ass exams and i want to go back to my good old wich i need alot of work but this video helped me to go and get back to the action to remember what stuff Should i eat and that 👍
As a dude that works in a butcher shop, here are tips I've picked up regarding beef selection that can help. First of all, go USDA select or choice. The higher the USDA rating, the more fat marbling there is throughout. This lets you save money since you're not buying the higher USDA rating. If you want, you can try exclusively grass fed alternatives that don't bulk up the meat with diets that are higher in carbs. None of these TASTE as great as the well marbled prime or kobe stuff, but they are leaner.
Some lean cuts to look for are sirloin and round, and filet can work too, but they can get pretty marbled too, so scope out the pieces before you choose them. This meat will usually be a bit tougher than ribeye or filet, so it's best to choose a method of prep that will help tenderize the meat and keep it juicy. Check out some of the available marinades that interest you and their nutritional info to see what works for you. Some are low in calories and get their flavor from spices and sodium, and others are higher and sweeter tasting, but rely less on salts for flavor. Usually this works served in small strips as they make each piece easier to chew and it cooks faster on top of it. If your meat shop or grocery store has a tenderizer or tenderizing tools, have them thin slice and tenderize your beef. The biggest downside to lean beef is overcooking it, which will make it VERY tough and hard or impossible to eat, so take a little extra care to make sure it isn't too well done.
Another tip is to grind the leaner meats since this will make them tender no matter how you cook them. Grinding round steak or roast will yield very lean ground beef. Since it's not fatty, it won't stick together as well for burgers, but it will be great for stuff like chili or tacos. Most stores already have leaner ground beef like 93-99% lean stuff, and I can almost guarantee you that they use top and bottom round to get those fat percentages.
I will say this though, those kobe or wagyu steaks with all the crazy marbling have their own benefits, such as Omega 3. While expensive, you can get away with smaller portions since they're so rich, and they are VERY easy to eat. It all depends on where you want to go with your diet if you're choosing a more carnivorous direction. If you want to gain weight and muscle, go for the higher marbled stuff and treat yourself. If you want to cut back on calories and preserve protein intake, it might even be better to skip beef all together and focus on the eggs, fish, and poultry like the video mentions, but there are plenty of satisfying options for beef to keep the variety in your meals.
Last thing may I add everyone who promotes your product or reviews it says its really good however their not chemists or really looking in the science behind the skincare product so by them saying its really its a half answer question as like I said before it may cause damage where you can't see. Or take a long time to reveal itself. You may think thats nonsense, I give you this analogy its like me comparing this to a can of Coca Cola. Now majority of people say it taste really good and nice however it still causes damage however in that context nothing that can be stopped if taking right precautions such as drinking in moderation, brushing teeth, being active, ect. So if I was the owner of coke and got youtubers to promote it, they'll say it taste really good as thats the intended purpose just like your skincare product however there not looking at it is there any consequences to it, now your skincare product may not have any consequences which I'm also hoping however don't think its justifiable to say this product is really good if your not looking at all aspects of the product. You may think thats analogy is nonsense as people know sugar is bad so coke is not all good well I'll give you another one. Smoking during the 50's and ect, people smoked them in the dozens and so on. As it felt good and they saw no damage that can occur to smoking however as more research was carried it was known to cause harm even though it feels good such as your skincare product. Or like vaping is safer than smoking and theres only positive towards vaping however more research was done and found it also can cause harm. So my reason is did you look at all aspects of the Tiege Hanley product line and can you ensure its safe to use and you shouldn't feel worried when using it. You may think if I feel so concern about your skincare product being unsafe why do I not just not use it and leave my opinion to myself, well I will not use the product if any of my suspicions are true (however would prefer its not) and I would feel morally wrong if my suspicion was true and I kept it towards myself, again thanks for your time.
Yeah I used to love this Chanel. Very vegan friendly alpha. 😂😂😂 *unsubscribing* you know its 2018 right? Vegan bodybuilding is soooooo famous and actually better. And having a 10 food list without even one vegan option? Yeah not cool
First video I’ve ever disagreed with you on. All those foods have the protein you need but in excess amount along with saturated fat, cholesterol, sodium etc. just because they can help you develop muscle doesn’t necessarily mean it’s healthy. Opt for plant based proteins.
What about plant protein? 100 calories of broccoli has more protein than 100 calories of beef without the saturated fat. For tuna, I mix a little siracha mayo, and bunch of diced veggies (onions, tomatoes, serrano or jalepeno peppers), and eat it on some wheat bread =sandwich
protein powder is useless and has too much calories and fat. Just eat real food unless you like the chunky look. Eggs is the best option, chicken breast, Salmon... But overall just east good and veggies, veggies... veggies...
Ok I normally love everything you post. But this one I just can't agree with a lot of what you are saying. My current personal training and diet is for building lean muscle like you are conveying, but there definitely is a point to a bulk and cut type diet. I used to bulk, and you do gain much more considerable size and strength bulking than growing at a slower lean rate.
Alpha you are awesome and you inspire me to be awesome. I started the year weighing 232 lbs and so far have gone down to 204. My target is 180. Diet has been the most challenging of the weight loss. But I believe in me. Thanks for the videos and keep up the good work.
Erectile Dysfunction, or ED, is a condition of a male’s penis that prevents it from getting an erection from sexual intercourse. However, many male patients get this condition from many pre existing health problems. The National Center for Complementary and Alternative Medicine, or the NCCAM, released that ED affects nearly 30 million males in the United States alone. In most patients, certain drugs can single handedly treat the condition. Below, is a list of different antibiotics used to treat ED and what side effects you may get, as well as what other treatments your doctor might prescribe you. Comprehensive List of Erectile Dysfunction Drugs Viagra, Cialis, Levitra