Man 2.0 Engineering the Alpha

pound of LBM

    Carbs

    Workout days: 1 gram per pound of LBM
    Non-Workout days: 0.5 grams per pound of LBM

    Fat
    At this point, you know your maintenance calories and have subtracted the caloric values of both your protein and carb intakes. Now, you still have a balance of a few hundred calories; these will come from fat—and yes, that generally equates to a lot of fat. But, as you know by now, if you’re getting healthy fats, you’re taking another step on the path toward hormonal optimization.
    Now, as fat has 9 calories per gram, take your remaining balance of calories and divide by 9. The result is how many grams of fat you eat.

    THE ALPHA EATING EQUATION: SURGE
    Workout Days
    Going through the steps, it would look like this:

    1. Using the information in the chart on page 169, figure out how many calories you need in order to maintain your body weight.
    2. Add 400 to that number. Now we’ve got your calories for workout days.
    3. Multiply your lean body mass by 1.5. This number represents how much protein you should eat.
    4. Multiply your lean body mass by 1.25. This number represents how many carbs you should eat.
    5. Take your total grams of protein and your total grams of carbs, and add them together.
    6. Multiply that number by 4. This gives you the total number of calories from protein and carbs.
    7. Subtract this number from your calories for workout days. This number is how many calories from fat you need.
    8. Divide this number by 9. This is how many grams of fat you need.

    That’s it—just eight simple steps, and you know exactly how many grams of carbs, fat, and protein you should be taking in.
    Non-Workout Days
    We repeat the same process for non-workout days:

    1. Using the information in the chart on page 169, figure out how many calories you need in order to maintain your body weight.
    2. Subtract 200 from that number. Now we’ve got your calories for non-workout days.
    3. Multiply your lean body mass by 1.25. This number represents how much protein you should eat.
    4. Multiply your lean body mass by 0.5. This number represents how many carbs you should eat.
    5. Take your total grams of protein and your total grams of carbs, and add them together.
    6. Multiply that number by 4. This gives you the total number of calories from protein and carbs.
    7. Subtract this number from your calories for non-workout days. This number is how many calories from fat you need.
    8. Divide this number by 9. This is how many grams of fat you need.

    Let’s take a look at Roman’s and Steve’s sample menus for Phase III:

    PHASE III WORKOUTS

    PHASE III, WORKOUT 1
    A Squat (any variation)
20 reps
    Note that this is not a lactic acid–based exercise. This is a 20-rep set done with a challenging weight at a normal tempo. After this set, rest 2–3 minutes and proceed to B.
    B1 Chest Press
12 reps
    B2 Barbell Bent-Over Row
10 reps
    B3 Plank
Hold for 60 seconds
    This circuit consists of two exercises performed lactic-acid style at a tempo of 1-0-4 for 10–12 reps each for 3 sets. Select a weight appropriate for each exercise (often, different weights each circuit). Tempo does not factor in for the plank. Simply hold for 60 seconds.
    Perform exercises B1–B3 sequentially, resting 10–30 seconds between exercises. After B3, rest 90 seconds and repeat. After your last circuit, rest 2 minutes and proceed to workout set C.
    C1 Lateral Raise
12 reps
    C2 Romanian Dumbbell Deadlift
8 reps

    This circuit consists of two exercises performed at a tempo of 1-0-4 for 8–12 reps each, a total of 4 times. Select a weight appropriate for each exercise (often, different weights each circuit). Perform exercises C1–C2 sequentially, resting 10 seconds between exercises. After C2, rest 90 seconds and repeat. After your last set, rest 2 minutes and proceed to workout set D.
    D Body-Weight Squat
25 reps

    Stand tall with your feet shoulder-width apart and place your arms forward, palms facing down.
    Lower your body as far as you can by pushing your hips back and bending your knees.
    Pause, then push yourself back to the starting position.

    Again, this is not a lactic acid–based exercise. This is a 25-rep set done at a normal tempo with only your body weight.

    PHASE III, WORKOUT 2
    A Trap Bar Deadlifts from Deficit
20 reps

    Load a trap bar with weight, and stand on a short box or a weight plate between the trap bar handles with your feet about hip-width apart.
    Bend down, and grab the bar outside your knees. Your