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whole food diet

My 30 Day Alpha Male Whole Food Diet And Fitness Plan

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Today, it is 3/26/2020. This is going to be a 30 day updated post, so I will not actually get done with it until around 4/26/2020. So if you are checking it out in the meantime, keep checking back! I’m going to update it every day as I make progress and document my alpha male diet journey!

It is the first day of the COVID-19 lockdown in my city, which means that for at least 30 days, we are not supposed to leave our homes for non-essential travel. 

And so, I have decided to use this 30 days as a test… to see if I can actually stick to a whole food diet and fitness plan that is entirely home-based. 

I’ve been wanting to commit to a whole food diet for a long time. I also firmly believe that this is the true alpha-male way. I want to take care of my body and be at my healthiest. I want to look good, feel good, and be in good health. 

“I vow to make myself the best man I can possibly be… to continue to nourish and develop my mind, soul, and body in every possible way, to the best of my ability.”

-11th Vow of the Oath of Kings

And so, this post is going to document my entire 30 day alpha male whole food diet and fitness plan. 

I am going to keep track of what I eat, what exercises I do, how much I weigh, and how I feel on each day. 

So, let’s get started. 

Disclaimer: I Am Not A Medical Professional, And This Is Not Medical Advice

I am simply documenting my own journey, and telling others about what I did to achieve a certain result. 

I wholeheartedly encourage anyone reading to follow a diet-exercise plan that they have actually cleared with their doctor. There is absolutely no reason to injure yourself over the desire to lose weight and gain muscle! 


To prepare for this whole food diet and fitness plan, I bought a bunch of canned food, frozen vegetables, some ground beef, and some lime juice so that I could make lime water to replace the soda and energy drinks that I would be giving up. 

The plan is to only eat whole foods, for the most part. So instead of eating a piece of bread, which has like 40 ingredients listed on the label, I will eat beans, ground beef, corn, etc. 

Cutting out non-essential sugar is a big part of this. That means cutting out sodas, energy drinks, fast food, sweets, etc. 

This is hard for me. I am a huge energy drink person. I also love cookies, fast food, and all the junk food! But I know that they are not good for my body. And I also know that if I want to get in shape, I need to stop consuming sugary beverages. 

My Starting Weight

My starting weight for this journey was 255 pounds. 

Now, keep in mind that I am a lot less concerned about how much I weigh, and much more concerned with how I look and feel

When I look in the mirror, I want to be proud of my body. And when I wake up in the morning, I want to feel good

Right now, neither is really true. I feel like I look overweight. And when I wake up in the morning, I tend to feel sluggish and under-energized. 

So, the goal is to stick to a whole-food diet, do some simple exercises, limit my meals, cut calories, and cut out non essential sugar. 

Alright. Let’s get started. 

Day 1: Alpha Male Whole Food Diet Kickoff

Weigh-in: 255 pounds

Today I woke up feeling pretty good, probably because I opted not to eat anything late at night last night. Eating late at night is one of my worst habits, and I am going to try to kick it during this 30 day challenge. 

I think that the really important thing to keep in mind is this.

That I am in control of how I look and feel, and I exercise this control by controlling what I put into my body, and how I exercise

I absolutely am not happy about how my body looks. I want to be strong, lean, and muscular… and right now, I definitely look a bit on the chubby side! So the goal of all of this is really to conquer my own lack of motivation and to adopt healthier habits. 

My goal? I want to look like a true alpha male. I want to have a strong, lean body that I can feel good about, that will also promote better health and longevity for me. 

And of course, I want to be more attractive to women!

Alright. Today is day 1. I will login and report this-evening about my progress. 


For breakfast, I made myself some hamburger, canned black beans, and frozen corn. Threw them all into a skillet, added a little sesame oil, some lime juice, some garlic, and some onion powder. 


I seasoned it very lightly with seasoning salt. I’m trying to cut down on my salt intake! So no more heavy salting! And yes, that is mustard on top. I like mustard… no hate!!!!

I am already sensing that it is going to be difficult to control my food cravings during the day. I am already feeling the urge to go hunt for a snack. But I’m going to resist the temptation!


For lunch, my girlfriend made me some more ground beef, some green beans, some corn, and some baked beans… all in a bowl with some gravy on top. I’ve also been drinking lime water.

Did my taxes, and now I am worn out. It’s about 4:20. I’ve also done 40 push-ups today. It is a small amount of exercise, but it counts!

I think I’m going to take a nap. I also think that the food I’ve eaten today is sufficient for my daily fuel… so I don’t plan on eating again until tomorrow.

Feeling pretty determined! Just gotta keep my head in the game!


I woke up around 9 pm from my nap! Did 10 more pushups… which brings my daily number to 50.

Also decided not to eat again. But I did finish off two pieces of bacon and one egg that my girlfriend cooked and didn’t eat. I felt that this was a minimal, and acceptable snack. I will log in on day 2 with my weigh in!

Day 2: I Didn’t Realize How Stiff And Stagnant My Body Was!

Weigh-in: 255 pounds.

I didn’t go to bed last night because I woke up from my nap so late. So worked most of the night. This morning, the weather turned out to be beautiful… so I went outside and ran around and jumped in my yard for a while for exercise.

I have started to notice how stiff I’ve gotten from years of sitting at a desk. When I was a kid, I used to run around, climb things, jump around, and do all kinds of things.

Now, I’m lucky if I can even run half a city block without getting winded!

I think I know what the problem is. I’ve just gotten so used to stagnation that I no longer know what it feels like to run around and be active.

Just this morning, jumping around in my yard, I was amazed at how stiff my body felt.

I need to get that youthful, energetic movement back in my life. I need to start limbering up my stiff muscles.

So that’s going to be the plan from now on. I need to get moving, every day.


Breakfast was simple. Ground beef, two strips of bacon, and a can of garbanzo beans… seasoned to taste with a bit of salt, pepper, and mustard.

Have been drinking a lot more water than usual. So far, so good! The hunger cravings overnight were really bad. I almost gave in and made myself a frozen pizza.

But I don’t want to live that way… always caving-in to my unhealthy bad habits.

So day 2 is now underway!


So I ended up laying down for another nap around noon… and didn’t wake up until 10 pm!

Weigh In: 248 pounds.

I have obviously had some weight fluctuations here. I am pretty sure some of this has to do with the fact that I had just woken up and hadn’t eaten or drank anything in like 10 hours!


For dinner, I ate a bowl of tomato soup with some ground beef and bacon.

The tomato soup was from a can, so not technically whole food. But… it was close enough, and I didn’t salt it.

Am now going to get to work. Feeling pretty good! Am getting bored drinking only water, but it has probably helped me to feel more hydrated.

Day 3

Weigh-in: 252 pounds

For breakfast, I ate ground beef, a can of white hominy, and some baked beans for breakfast. This was actually super tasty! It was awesome!

For lunch, I got a gyro from a local cafe. It was delicious, and I felt pretty good about it because I only got 1, whereas normally I would have definitely ordered 2 and gotten fries.

I have not been eating deep fried food like that. I miss it… but I really want to get in shape. I am done being overweight!

For a snack in mid-afternoon, I ate ground beef, some frozen corn, potatoes, and green beans.

I took a long walk as a workout today. I am not sure how far I walked, but I walked far enough that my feet got really sore, as I am not used to walking that much.

Another testament to how little I move! I need to start walking more!

For dinner, I ate some ground beef, a can of black beans, and mixed tablespoon of sour cream into it. This actually proved to be more than I could eat, so I didn’t finish it.

Day 4 – My Whole Food Diet Is Actually Going Pretty Well. I Feel Really Good

Weigh-in: 250 pounds

Woke up today feeling pretty motivated. I am going to get some work done and then we will see about breakfast.

Ate lunch at 1:00 PM! No breakfast! I had ground beef, bacon, a potato, and golden hominy.


I seasoned it all with curry powder, a little salt, some seasoning salt, some cilantro, some onion powder, and some sesame oil. It was definitely good! Fueled me up and got me ready for the second-half of the day.

By now, I’ve noticed a couple of things about how I feel after only 4 days on this whole food alpha male diet!

  • I have zero heart-burn, which is usually killing me
  • I have zero indigestion… which is another problem I ALWAYS have
  • I wake up feeling good… not bloated or sick to my stomach. I almost always wake up feeling bloated and a little bit sick to my stomach. But since I’ve started this diet, those things have absolutely disappeared!

I also feel like I have more energy. I am not going through every day perpetually sleepy… though I did catch up on a lot of sleep the first day or two.

Perhaps my body was adjusting to the new diet and exercise?

Anyway, heading back to work now! We will see what the afternoon brings!

Afternoon Snack, and Dinner

I broke and had a fruit-bar and a cheese stick for a snack. This wasn’t a ton of calories, but it was in violation of my whole food diet!

But ah well… I moved on.

For Exercise, I went for another walk. It was a beautiful day, and once again, I walked until until my feet were quite sore.

For dinner, I had two tacos. They consisted of ground beef taco meat, soft shells, shredded cheese, and sour cream.

Once again, the shells were not technically on my whole food diet. But I was hungry, and I felt like it was still progress… because ordinarily, I would eat 4 tacos instead of 2!

So it still felt like an accomplishment.

Day 5: It’s Starting To Feel Like Normal

Weigh-in: 250 pounds.

I woke up early this morning… before 6 am.

The first thing I did was put a corned-beef brisket on the stove-top, complete with some potatoes and carrots.

I let it cook for a couple of hours, and then ate a bit of that for breakfast.

It was delicious!

I plan to eat on that all day, as I made a huge pot of it. So it will likely be all of my meals.

I woke up feeling a little sluggish today. I also woke up with a bit of indigestion. My theory is that the tacos caused it, as they were pretty spiced up.

But all in all, I feel much better now than I usually do when I wake up.

The habits are also starting to get easier. I really miss soda. I really want a coke. But feeling so good when I wake up is starting to change my perspective.

When I think of eating fast food or junk food now, the cravings are balanced out by thinking about how bad I used to feel when I would wake up the day after eating such food.

And that is starting to have a pretty profound impact on me.

For lunch and dinner, I pretty much just grazed on the potatoes, carrots, and corned-beef brisket.

Though I did crack and have a few crackers with peanut-button on them as a snack.

For exercise, I walked to the park. I did some sprinting, actually, which was really tiring, but felt really good.

We shall see what tomorrow brings.

Day 6

Weigh-In: 250 pounds

I felt a little bit discouraged that my weigh-in hadn’t changed from 250 today. But… these things take time!

For breakfast, I ate a bowl of canned mixed fruit.

Exercise was a bit more calm today. I took a walk. It was a nice day. It was good to get up and get moving.

For lunch, I made a tuna and chili-bean burrito. It was… surprisingly non-gross, lol!

For Dinner, I made myself another burrito… this one ground beef with chili beans and a little ranch dressing on top.

Day 7

Weigh-In: 250 pounds

It is amazing how consistent my weight has been in the mornings!

For breakfast today, had a can of hominy, two eggs, and some chicken.

For lunch, I had a bit of beef jerky and some crackers.

For dinner, I actually broke my usual routine and ordered general tsos chicken and rice… and ate far more of it than I probably should have!

But it was pretty delicious!

For exercise, I went on two different walks. One in the early afternoon, and one in the late afternoon.

Day 8

Weigh-In: 249 pounds

For the first time in over a week, my rather steady morning weight has decreased! Hopefully this is actually an indication of some kind of fat loss.

For breakfast, I ate a few crackers. For lunch, I had some ground beef, corn, and two eggs.

I also took a walk before lunch for exercise. I even jogged a little bit!

I am beginning to believe that slow, daily good habits are really the answer. It is easy to get swept away in the idea of a fast fad diet. But better habits over time simply seem to equal better results!

(The same is actually true of seduction as well! Check out my post on how to seduce a woman!)

For dinner, I had chicken nuggets, mashed potatoes, gravy, and rice. I will admit that chicken nuggets was not really on my diet. But… I only had one helping, whereas I always would have had two.

So… I feel like I compensated for it.

Day 9

Weigh-In: 252 pounds

For breakfast, I had two eggs, corn, and ground beef.

For lunch, I just snacked on some crackers.

For dinner, I had 3 ground beef tacos in soft shells, with sour cream, shredded cheese, hot sauce, and some ranch dressing.

I regret to say that I didn’t exercise today. I chose to do extra work instead. Tomorrow, I cannot let that be an excuse though. There is no excuse to not exercise!

Day 10

Weigh-In: 249 pounds.

Ate a slice of pepperoni pizza for breakfast. I need to get back to cracking down on this diet!

But… I would have normally eaten 3 pieces, and I just ate 1… so that is my way of counterbalancing it.

If it were not for me keeping track of this diet in this blog post, I would absolutely go off the rails. It is really tough to change these habits. But this blog holds me accountable. And that actually helps a lot.

For lunch, I ate some corned beef, potatoes, eggs, and green beans.

For dinner, I had some homemade biscuits and gravy, some eggs, and some bacon.

No exercise again today. Completely dedicated to jumping back on it tomorrow! Need to get moving again!

Day 11

Weigh-In: 250 pounds

Ate a leftover biscuit and gravy, one egg, and some corned beef and potatoes for breakfast! Not feeling super energetic today. I think this lack of exercise is getting to me!

Need to get moving today! So I plan to do that!

For lunch, I ate some crackers. I also went on a pretty decent walk for some exercise.

For dinner, ate some pasta. I ate enough that this qualified as a cheat meal.

Day 12

Weight-In: 257 pounds

I am not sure why my weight was so much higher this morning! But I am torn between feeling motivated and feeling discouraged.

For breakfast, I ate some cheese, meat, and crackers. I ate the same thing for lunch as well. I kind of just grazed on these things during the day.

I went on a pretty good walk in the afternoon. Then for dinner, I ate a can of creamed corn and two strips of bacon.

Then, I went on a much longer walk. I walked a lot. So much so that the bottoms of my feet now feel pretty raw and sore!

I need to start kicking this thing into high gear. I want to start making progress. I need to get more serious about it!