Man 2.0 Engineering the Alpha by John Romaniello

Engineering the Alpha

RATING: 5/10…READ: April 25, 2013

Engineering the Alpha touts itself as a “man’s guide” to a great life, but it’s simply a diet and fitness book. The book draws upon intermittent fasting for a diet and circuit training for exercising. I tried the program for 2 1/2 months. The intermittent fasting part did not work for me, and the circuit training was great, but hard to do all the exercises in a circuit due to the busyness of the gym.

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Declining sex drive is a direct effect of lower testosterone, and it’s not normal. It’s not okay. It should be very obvious indicator that you need to make a change. Put in the most blunt terms possible: You’re a man, a man. If you don’t want to fuck, something is wrong.

Having high testosterone isn’t about being an asshole. It’s about not being a little bitch.

Alpha Traits:

-Helpful, but not condescending.

-Confident, but not cocky

-Vain, but not conceited

-Prideful, but not arrogant

-Humble, but not self-loathing

-Tolerant, but not weak

-Dedicated, but not obsessed

The difference between dedication and obsession is that dedicated people work themselves toward a point of achievement. The alpha outlines goals so there is a quantitative or qualitative way of determining success. This si what keeps him humble and hungry but also prevents him from endlessly chasing more work and spiraling into obsession. The obsessed are those who can’t pull themselves away from their desks.

Eating six meals per day does not help you burn more fat.

–It’s not: what do I have to do to reach my goal?

–Instead it’s: what’s the catalyst that makes everything come together?

Your frustrations are globally linked to a mindset of how you approach your goals and desires.

Protein is used by your body to repair damaged muscle, bone, skin, teeth, and hair, among other things. Think of it as the mortar between the bricks, without it, the entire structure of your body beings to break down.

The repute benefits of eating frequent, small meals have never been scientifically validated, although there have been studies that have tried. The theory suggest that since eating increases your metabolic rate, the more often you eat, the more your metabolic rate will be elevated. But this has never been conclusively shown.

The thermic effect of food is directly proportional to caloric intake, and if caloric intake is the same at the end of the day, there will be no metabolic difference between eating six meals or three.

Researchers at the University of Utah found that people who fasted just one day per month were 40 percent less likely to suffer from clogged arteries.

FASTING:  8 hours on, 16 hours off. Example. Eating window of 12pm-8pm.


-Non workout days: carbs 3-4 hours before bed

-Workout: carbs before workout (PO workout shake)