7 WORST Diet Mistakes for Losing Fat & Gaining Muscle

August 18, 2021
Some people know a lot more than I do about diet, nutrition, and related studies. Also, just because someone has a nice physique doesn’t mean that they understand diet, nutrition, and what may work for you. I also want to mention something that is very important to me: you can develop an amazing body without performance enhancing drugs, TRT, or steroids. And just because others take them doesn’t mean you should. That being said, I am going over the worst mistakes for losing weight and putting on muscle.

Common diet mistakes

  1. Dirty bulking (aka getting ‘sloppy fat’) — to burn body fat, you need to be in a caloric deficit. On the flip side, you need to consume more calories than you’re burning to gain weight. With dirty bulking, you’re just getting fat. Keep a low body fat percentage with proper nutrition and working out.
  2. Thinking if you don’t have a perfect diet that your muscles will disappear like a fart in the wind — instead, when it comes to a diet, find one that fits your lifestyle. Intermittent fasting works for me (16:8 method) where I have 3 meals and snacks in that eating window.
  3. Extreme diets — extreme diets can be sustained for a limited time. Once off of the diet, people tend to lose their minds and stuff their faces with all the food they were depriving themselves of. Find a diet that works for you long-term, like my Alpha M. Diet Plan below.
  4. Relying too much on supplements — your diet is the most important thing. What you consume makes the biggest difference in your body. Supplements can HELP, but it’s hard to prove HOW MUCH they help.
  5. Protein consumption — you need the protein when you are losing body fat and building muscle, but people think they need more protein than they do. Your body can only assimilate a certain amount per meal: 1 gram per 1 pound of lean muscle.
  6. Being too strict on a diet and maintaining too low of a body percentage too long — it’s not healthy for hormone levels and feeling good. Being shredded can only be maintained for a short period of time.
  7. Not being consistent — you need to stay consistent with diet, workouts, and cardio. How you look naked is directly tied to how consistent you do the things you need to do to have a good body. Consistency is the hardest part of the equation, and people have the toughest time with it. I have been consistent since the age of 12 years old, and I never go a long time without paying attention.

Alpha M. Diet Plan

This plan has worked for me for years. It’s a straight-forward formula for how to eat at each meal, but you still need to plan and prep. I prep on Sundays (meat, carbs, veggies), and then my wife and I also eat Hello Fresh 3xs per week to break the monotony. Get 14 free Hello Fresh meals with code ALPHAM14.

Featured video

Taper and fade haircuts have become synonymous with timeless style and versatility, offering men a range of options to express their personality while maintaining a polished appearance. But understanding the nuances between each is crucial before you plop down in that barber’s chair if you truly want to nail the hairstyle you’re going for!

Join 200,000+ email subscribers

getting exclusive advice every week

Connect With Me

My home with over 6 million subscribers

Follow for daily updates

Don’t expect any dancing!

Come say ‘hi’ on Facebook

Tweet along with me

Join my Facebook group

Listen to the alpha m. Podcast

6 million + YouTube subscribers, 1 billion + views.

Follow me on


Aaron Marino (alpha m.) is the number 1 men’s lifestyle influencer with over 8 million followers combined across multiple social media channels.

On this website you’ll find all of alpha m’s content alongside more information about his businesses.

© 2021 I Am Alpha M. All Rights Reserved.