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Okay guys, the bottom line is that I eat as simply and cleanly as possible. I don’t focus on the number of calories as much as I do the quality of the calories I eat. I just concentrate on eating clean rather than calculating calories consumed. However, when I am attempting to get back into the swing of things, I am stricter to obtain better results. I don’t use much seasoning when cooking because the more salt consumed, the more water retained. I grill a ton a meat, I eat a ton of vegetables, and I drink a bunch of water. The end result is that I quickly see a distinctive difference in my body composition in just a matter of days.
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.
Beverage:
- Water
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
