Man 2.0 Engineering the Alpha

together, so too must your training encompass all of the various qualities at once.
    By working through Phase IV, you will finish the program with your insulin sensitivity as high as it was in Prime, your body as lean as you were in Adapt, and your muscles as strong as they were in Surge. In fact, you’ll likely burn off any extra fat that you may have, increase muscle in some key areas, and even get a bit stronger.
    In order to accomplish this, Complete combines one day of fat-loss training, one day of density-based training, one day of muscle building, and one day of strength work.
    This phase lasts four weeks and, again, is intended to help you finalize your physique and set you up to dominate any program you decide to do after you achieve Alpha status.

    COMPLETE: THE DIET
    Determine Your Daily Caloric Intake During Complete
    Before you can do this, you once again need to determine your maintenance calories. This is done in precisely the same manner as in Prime and Adapt and Surge. As always, before you go any farther, please check your weight and get your body fat retested, and from there determine your new maintenance calories.
    Done? Great. Let’s move on to your daily calories. As with Surge, you’re going to be eating above maintenance calories on workout days and below maintenance calories on non-workout days during Complete.

    To determine your calories for workout days, add 300 to your daily calories.
    To determine your calories for non-workout days, subtract 400.

    In this phase, we are decreasing the surplus on workout days, and increasing the deficit on non-workout days. In this phase, we’ll be taking in fewer calories and pairing the diet with a training modality specifically intended to increase GH—that, coupled with the volume, will lead to tremendous growth.

    MACRONUTRIENT BREAKDOWN
    Protein
    Once again, protein consumption is determined by your lean body mass, but it’s higher during this phase. Protein intake will be set as follows:

    Workout days: 1.5 grams of protein per pound of LBM
    Non-workout days: 1 gram of protein per pound of LBM

    Carbs

    Workout days: 1 gram of carbs per pound of LBM
    Non-workout days: 0.25 grams of carbs 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’ll eat.

    THE ALPHA EATING EQUATION: COMPLETE
    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 300 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. 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.

    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 400 from that number. Now we’ve got your calories for non-workout days.
    3. Multiply your lean body mass by 1. This number represents how much protein you should eat.
    4. Multiply your lean body mass by 0.25. 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 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.

Steve: 200 Pounds
20% Body Fat
    LBM: 160
    Baseline Calories =