Man 2.0 Engineering the Alpha

112
112 x 4 = 448 calories
1,740 – 448 = 1,292 calories from fat
1,292 / 9 = 143 grams of fat per day

    Total goal numbers for week 1 Prime, non-workout days:
    1,740 calories | 112 grams of protein | 0 grams of carbs | 143 grams of fat
    That’s that.
    Now you have a comprehensive guide for your nutrition—just follow the steps and you’ll quickly see how simple it is. After all, it’s just a little math. And who doesn’t love math, right? Right?
    With all that covered, let’s move on to the workouts for Phase I.

    SAMPLE MEAL PLAN (ROMAN’S NUTRITION GUIDE)
    To make things as relatable as possible, it’s probably helpful if we give you a real world example. This is the exact plan Roman used during the process of writing this book.
    Weighing 192 pounds with 8 percent body fat, Roman has 15.36 pounds of fat on his body, leaving him with 176.64 pounds of lean body mass. Using the chart, we multiplied his LBM by 17 to get his maintenance calories of 3,003.
    Based on that information, the following two pages show a sample of his diet, as well as a sample of what Steve’s diet could look like during Prime.
    PHASE I WORKOUTS
    If your diet is the engine that drives hormonal optimization, then the workouts are the high-performance fuel that makes everything work much more efficiently. Your first phase of training consists of four different workouts. Each workout is a full-body routine that primarily focuses on compound exercises to work multiple muscles at the same time. These exercises will be the foundation of all the workouts you perform on this entire program, but the variations will become more difficult as you progress. The workouts have been set up in a way that keeps your body guessing which routine comes next. At the same time, each workout is similar and based on time, which allows you to see progression throughout the phase. After all, that’s the primary goal of any workout: to show improvement every session. Try to increase your weight each week, and you’ll be well on your way to a new body by the time Phase II begins.
    Use the schedule below to determine when you’ll perform each of the workouts. We’ve provided you with a simple template that starts on Monday. If you choose to start on a different day, just make sure you follow the same pattern of workout days and rest days. That is, if you start Workout 1 on Tuesday, just push the schedule back one day.

    HOW TO SPOT AN ALPHA IN THE GYM: PART I
    Through the four phases, you’ll notice a few unique exercises. We consider these a special part of Engineering the Alpha. Not only will these movements help you build a better body, but they will allow you to distinguish other Alphas in the gym. In Prime, we introduce you to the first Alpha exercise: the Javelin Press.

    Hold a barbell at shoulder level with your hand in the middle of the barbell. Hold the other arm straight out to the side.
    Brace your abs and press your arm straight up, making sure to stabilize at the trunk and the shoulder.
    Your body should not tilt one way or the other, and the barbell should remain level.
    Softly lock your arm at the top of the movement.
    Slowly return to the starting position.

    PHASE I, WORKOUT 1
    A1 Goblet Squat
10–12 reps

    Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head.
    Push your hips back and lower your body into a squat until your upper thighs are at least parallel to the floor. Your elbows should brush the insides of your knees in the bottom position.
    Pause, then press your body back up.
    A2 Incline Dumbbell Chest Press
8–10 reps

    Set an adjustable bench to an incline of 30 to 45 degrees.
    Grab a pair of dumbbells and lie faceup on the bench. Hold the dumbbells directly above your shoulders with your arms straight.
    Lower the dumbbells to the sides of your chest, pause, and then press the weights back above your chest.

    A3 Single-Arm Dumbbell Row
8 reps per arm

    Grab a dumbbell in your right hand.
    Push your hips back and bend over until your torso is almost parallel to the floor. Place your left hand on a bench in front of your body. Your right arm should hang at arm’s length with your palm facing your other arm.
    Keeping your elbow close to your body, pull the dumbbell up to your chest by squeezing your shoulder blade back.
    Pause, then lower back to the starting position.
    Complete all prescribed reps, then switch arms and repeat.
    A4 Kettlebell Romanian Deadlift
12–15 reps

    Grab a