Man 2.0 Engineering the Alpha

149
    Rollins, Henry, 119

    saturated fats, 125–27
    Seated Cable Row, 242
    Seated Calf Raise, 228
    Seated Row, 254
    selective hypertrophy, 60
    selective serotonin reuptake inhibitors (SSRIs), 114
    self-actualization, 31
    “The Seven Traits of the Alpha” (Lapham), 27–34
    sex drive: hormonal imbalance and stunted, 18–19, 106–7, 111; strategies for improving your, 74–75, 108–16
    sex life: how we define ourselves through our, 105–6, 108–9; Phase II: Adapt and improved, 156; psychological benefits of a good, 116–17; the unknown power of, 106–8
    Single-Arm Dumbbell Row, 182
    Single-Leg Hip Raise, 192
    16/8, 166
    skin health, 76–77
    sleep patterns: health and, 21–23, 76, 106–7; hunger relationship to poor, 77, 95–96; sex drive and, 106–7, 114–15
    soy intake, 111–12
    Special World, 86, 87, 263
    Squats, 236
    Standing Dumbbell Overhead Press, 258
    stress: cortisol level relationship to, 4, 22, 106–7; reducing, 82–83, 107–8, 116
    sugar intake, 113
    supplements: The Alpha Guide to Supplements, 58–59; fat loss due to testosterone and GH, 157; GMP labeled, 56–57; myths about, 54, 56, 60
    Surge (Phase III): diet during, 157, 231–35; GH and cortisol focus during, 229, 230–31; lactic acid training during, 230–31; overview of, 156–58, 220; workouts during, 236–46

    termic effect of food, 139
    testosterone: conditions that lower your, 4, 23, 106–7, 110, 115; conditions that raise level of, 73, 108, 110–13, 126–27, 139, 198; fat loss due to supplementation of, 157; feeling confidence and, 24–25; psychological and emotional impact of, 25–26; stunted sex drive due to low, 19, 74, 107; why men should care about their, 91–92. See also hormones
    thyroid (T3 and T4) hormones, 94, 135, 198, 199, 200
    tolerance vs. weakness, 32–33
    training/workouts: about weight lifting, 110–11, 231; lactic acid training, 83, 230–31; Phase II: Adapt, 155–56, 209–28; Phase III: Surge, 157–58, 236–46; Phase I: Prime, 153, 166–96; Phase IV: Complete, 158, 254–61. See also exercises/exercising; muscles
    trans fats, 111, 127
    Trap Bar Deadlift, 221, 257
    Trap Bar Deadlifts from Deficit, 238, 240
    truth: here are things you need to know, 65; learning what is misinformation and what is, 43–46; lies, myths, and why men are fat, 46–63; problem of not knowing what you don’t know, 46
    Twinkie Diet, 100, 138
    Two-Arm Kettlebell Swing, 189, 256

    underdog status, 149
    unreal life: hormone optimization for achieving the, 103–4; how to live the, 104; sex and living the, 105–16

    vacations, 116
    vanity vs. conceit, 30
    vegetables, 172
    vitamin D, 59
    Vogler, Christopher, 73

    Weighted Chin-Up, 260
    weight lifting, 110–11, 231
    Weight Watchers, 139
    Wilder, Van, 65
    Wilson, Colin, 85–86, 89, 90
    Witter, Gary, 19
    workaholic, 33
    workouts. See training/workouts
    The Writer’s Journey (Vogler), 73

Copyright
    This book is written as a source of information only. The information contained in this book should by no means be considered a substitute for the advice of a qualified medical professional, who should always be consulted before beginning any new diet, exercise, or other health program.
    Products, pictures, trademarks, and trademark names are used throughout this book to describe and inform the reader about various proprietary products that are owned by third parties. No endorsement of the information contained in this book is given by the owners of such products and trademarks, and no endorsement is implied by the inclusion of products, pictures, or trademarks in this book.
    All efforts have been made to ensure the accuracy of the information contained in this book as of the date published. The publisher and the authors disclaim liability for any adverse effects that may occur as a result of applying the methods suggested in this book.
    M AN 2.0 E NGINEERING THE A LPHA . Copyright © 2013 by John Romaniello and Adam Bornstein. All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, nontransferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse-engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins