I couldn’t believe it! In just 4 months I had lost a 1/3 of my body fat and packed on serious muscle mass. I had abs for the first time in my adult life, and I felt great. This book – Man 2.0 – was heaven sent. It had taken me places I didn’t know was possible. 

*Full Breakdown of Stats below* 

For the past few years, March had always been the month I decided to get in shape. My workout cycles would line up with the seasons. I would get serious in the spring, maintain during the summer, start slipping in the fall and completely fall off the wagon during the winter. Regardless of the outcome, I always felt like I was missing something. Why was it so hard to maintain a constant diet and exercise program?

So Much Confusion

I eventually realized a big part of the problem was everyone seemed to give me different information. I would always hear things like “No carbs after 5pm” or “low fat and low carbs always.” I’d find myself cooking lean chicken breast and vegetables in olive oil every day. Eventually, I would get so frustrated and burned out that I would give up. I had the mindset that I already knew how to work out, yet I still had some confusion. How much cardio and when? Do you have to bulk up during the winter and gain fat before you can put on muscle? Looking back, my workouts were pathetic. I’d do chest and triceps on Monday, back and Biceps on Tuesday and repeat them over and over. It wasn’t until I picked up the book Man 2.0: Engineering the Alpha that I finally saw real success.

6 weeks into the program

Be Open to New Ideas

It’s important to note I’m not claiming to be the best or face of the fitness industry. I’m saying of all the workouts and diets I have tried throughout the years, this program had the best results hands down. This book is not the end all be all but it did wonders for me. There are a lot of good fitness programs out there. If you’re looking for a game changer, this could be your book.

People tend to get narrow minded when it comes to fitness. If it’s not the way they learned it, they think it can’t work. When I drive to the grocery store, there are multiple routes depending on the circumstances (traffic, time of day, etc). Heck, even Waze sometimes reroutes me when I’m already on my way. Case in point, expand your mind. Don’t be so quick to dismiss some of these ideas.

Getting Started

I bought the kindle version of Man 2.0 on Amazon for $15 and started reading right way. The book is co-authored by John Romaniello (Roman) and Adam Bornstein with the foreword written by Arnold Schwarzenegger, which I thought was pretty impressive. The book spends the first few chapters covering a wide range topics including general confusion about diet and fitness, why you should be a man and science to back up their claims.

Although the book’s main focus is on diet and exercise, they also tie in other topics into their overall theme. To name a few, becoming the alpha male, sex life, balancing out your hormones and becoming smarter. They also spend a great deal of time busting fitness myths one after another while simultaneously explaining the logic and science behind their methods. A few of these busted myths are listed below. Some of these ideas go against everything you thought you knew about fitness. Trust me when I say, these things work!

Intermittent fasting

“Keep the hut going bro! Always eat 6 small meals a day.” You’ve most likely heard the notion that you need to spread out your meals throughout the day. That means that if you are waking up at 6am, and going to bed at 10pm, your body is digesting food for nearly 16 hours a day! This book uses science and case studies to make the case for intermittent fasting. I’ve also read many other studies that explain how intermittent fasting speeds up your metabolism and is good for your overall health. Man 2.0 does 16/8 model where you are fasting for 16 hours and only get an 8 hour window to consume all your food.

People seem to freak at this concept and say something to the effect of “There is no way I could possibly do that.” Trust me when I say it’s not hard at all. It only took me two days to adjust. I typically did noon to 8 or 2 til 10 and once I adjusted I actually preferred it because I stopped feeling hungry all the time. Keep in mind this is a technique to supplement your fat burn and speed up your metabolism. It’s like adding air pressure to tires. It might save 5% on fuel burn, but it’s not going to work if there is no gas in the car.

 

Fat is good for you

Say what? I’m not sure when everyone became so misinformed on this issue but it’s a myth that needs to be exposed. Luckily, the whole “fat is bad” myth is starting to get exposed. The majority of your brain is made up of fat. Not only does your brain need fat to function properly, you need it for energy and to lose body fat! In fact, in phase 1 (where you eat the most fat) I was eating roughly 150 grams of fat per day, yet noticed my weight and body fat %  was drastically falling!

It’s hard to believe that some people still believe low fat diets are good while simultaneously shoving down hundreds of grams of carbs and sugar a day. The book does say that trans-fat is the black sleep of the fats family. Saturated fats aren’t bad either but keep them below 50% of your total fat intake.

 

Build Muscle and Lose Fat At the Same Time

I was always told that losing fat and building muscle at the same time was impossible. This book completely shatters this myth. If that’s not good enough I’m living proof. I lost nearly 20 lbs of fat and put on nearly 10 lbs of muscle in 4 months with almost no cardio! Cardio? What is that, Spanish?

Nearly all the workouts are timed or make you follow timed rest periods in-between sets and exercises. Typically you alternate anywhere between 2-5 exercises in a circuit fashion. If  you keep pace with the timed workouts by even 50%, your T-shirt will be completely soaked in sweat. When you follow these workouts and rest times, you will be getting in more cardio as you build muscle than you would with just an hour of straight cardio. During the whole program I maybe did 10 minutes worth of sprints on 4 or 5 occasions.

My Results and Stats

12 weeks into the program

Unfortunately I don’t have to time to cover my entire experience with Man 2.0. We would be here all day. There is so much more to cover. That’s why there’s an entire book written about this. I would highly recommend you read it. I will say that I followed the program religiously. After 4 months the results spoke for themselves. Shirts became tight around shoulders and pants became lose around my waist. My body was producing so much HGH (naturally) that it was nearly impossible not to feel great. My libido was sky high and comments and compliments started flying in about how I looked. Here’s a full breakdown of my stats after 4 months:

Body Fat%: 19% to 12%

Weight: 192 lbs to 180 lbs

Lean Body Mass: 152 lbs to 159 lbs

Overall Strength: Roughly 20% increase in weight in most exercises.

This isn’t an easy program. It requires some serious effort not only with exercise but also extreme dedication to the diet. I wouldn’t recommend this book for someone who is already in great shape. This book is for someone who is in average or out of shape. This book will redefine fitness for you and set a new bar for what is acceptable. This program can then be used as a spring board to your next adventure. If you’re trying to get in shape fast for summer, Man 2.0 is for you.

Editors Note* 

The name of the book Man 2.0 was recently renamed to “Engineering The Alpha.”