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

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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.

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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!

Weekly Meal Prep – 20 Healthy Meals

My Weekly Meal Prep! I made Alex’s meals along with mine, it turned out really well! Baking instructions and macros below

Baking instructions below:
– Red Potatoes: Bake at 350 degrees for about 50 – 60 minutes.
– Broccoli and Asparagus: Bake at 375 degrees for 20 minutes.
– Salmon: Bake at 375 degrees for 18 minutes.
– Chicken Sausage: 350 degrees for 35- 40 minutes.
– Pork Tenderloin: 425 degrees for 15 – 20 minutes.

Meal Breakdown below:
Post-Workout Meal
– 6 oz. Marinated Salmon
– 1 cup Long-Grain Rice
– 1 – 1 1/2 cup Asparagus
– Extra Virgin Olive Oil
Calories: 550
Protein(g): 39
Carbs(g): 53
Fat(g): 22

– 1 Chicken Sausage
– 2 – 3 oz. Seasoned Pork Tenderloin
– 5 oz. Red Potatoes
– 1 cup Broccoli
– 1/2 tbs. Extra Virgin Olive Oil
Calories: 477
Protein(g): 36
Carbs(g): 39
Fat(g): 20

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Coach Magazine – Introducing the New Health & Fitness Weekly

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Plan with Me / Health and Fitness Weekly Spread

Plan with Me / Health and Fitness Weekly Spread

After so so many requests from you guys to show you how to make a fitness spread I decided to show you how I make my health tracker for my personal size planner, using stamps from Tiny Stamps Big Plans.

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Supplies used:
– Faber-Castell PITT Artist Pen in S
– Studio L2E stamps
– Tiny Stamps, Big Plans stamps

– VersaColor ink in Hyacinth
– VersaFine ink in Onyx Black
– Personal size Filofax, with blank dot grid Rhodia paper

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Fat Loss Diet Programs AND Weekly AB WORKOUT VIDEOS

Fat Loss Diet Programs AND Weekly AB WORKOUT VIDEOS

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Aloha Food Preppers!

Please subscribe to my channel if you would love to see more from me. I hope you like this food prep session. If you want to see what I eat in a typical day – check out this vid –


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550g (19.5oz) of chicken breast
550g (19.5oz) of fresh fish
425g (15oz) tinned tuna
3 avocados
125g (4oz) raw almonds
1.5kg (3lbs) sweet potatoes
2kg (4.4lbs) green peas
1kg (2.2lbs) frozen blueberries
2 apples


Preheat oven to 200C or 400F

To make baked sweet potatoes, wash and scrub, prick all over with fork and spray with olive oil. Bake for 50 minutes.

To make sweet potato medallions, slice your sweet potatoes and sprinkle with chilli powder, cumin, pinch of cloves and salt and pepper. Spray with olive oil and bake for 35 minutes.


Tenderise your chicken breasts with a meat mallet until they are 1cm thick.

Squeeze fresh lemon juice (from half a lemon) and sprinkle BBQ chicken seasoning and dried mixed herbs over chicken breasts. Prick all over with a fork.

Sear on a hot griddle pan for around 5 minutes on each side until there are no pink bits in the middle. Try not to overcook them.

Wrap chicken breasts in tin foil for 5 to 10 minutes to rest.


Squeeze fresh lemon juice (from half a lemon) and sprinkle fish seasoning (sage, rosemary, garlic, onion and oregano) and sesame seeds over the 4 white fish fillets.

Cook fish in a hot pan in coconut oil for about 3 minutes on each side until fully cooked through.


Boil frozen peas for couple of minutes. Drain and place half of the peas in a blender.

Add handful of rocket leaves, 1 tablespoon natural peanut butter, 1 tablespoon norganic soy mayonnaise, salt and pepper and blend.


Cut the baked sweet potatoes in half lengthways and scoop out some of the flesh.

Spray empty sweet potato boats with olive oil and bake for further 15 mins in oven.

Season the scooped out sweet potato with salt and pepper, add norganic golden soy mayonnaise, dash of tabasco hot sauce and a dash of apple cider vinegar (or caramelised balsamic vinegar).

Add tuna and peas and mix.

And that’s a wrap folks! Now go forth and food prep like a champ!!!
Have a successful food prep everybody!

Lots of love







Clean Eating Weekly Meal Prep – Clean&Delicious®

Every weekend take a few hours to do some healthy food prep for the week. My menus vary week to week, but in this video I show you guys the basics of how I like to set up my fridge for a week of clean eating.

Check it out and let me know what you think down in the comments below.

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