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Man 2.0: Engineering the Alpha: Unlock the Secret to Burn Fat Faster, Build More Muscle, Have Better Sex and Become the Best Version of Yourself Kindle Edition

by Adam Bornstein (Author), John Romaniello (Author), Arnold Schwarzenegger (Foreword) Format: Kindle Edition
4.1 4.1 out of 5 stars 112 ratings
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What would you say if you knew there was ONE solution to every man’s most vexing problems?

- Bigger muscles? Easy.
- Less fat? Check.
- More intelligence? No problem.
- Eating pizza, burgers, drinking beer and being strong, fit and lean? Of course.
- A wild sex life? Yes, there’s drugs-free fix for that too…

The solution is in this book. Written by health pioneers and advisors to key influencers, including Tim Ferriss and Gary Vaynerchuk, Man 2.0 presents a unique 4-week diet and fitness plan to make you look and feel like the man you want to be.

Clear and simple, the authors’ game-changing plan is the culmination of 10 years of work and research into the science of natural hormone optimisation. It involves a combination of intermittent fasting, carbs and calorie cycling, macronutrient manipulation, a targeted fitness regime (no more endless exercising) and a weekly overeating day. Within the first week you will feel better in terms of brain functioning, energy and sex drive; within two you will start to notice fat loss; and by the end of four weeks you can expect to have lost on average 8–11lbs (3–5kg) of fat and gained about 1–3lbs (½–1 ½kg) of muscle.

Man 2.0 is not just about getting quick results: it presents a whole new way of life. It offers a cutting-edge look at the future of health and the key to how every man can become the person he wants to be.

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  1. Print length
    288 pages
  2. Language
    English
  3. Publisher
    Ebury Digital
  4. Publication date
    26 April 2013
  5. File size
    17206 KB
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Product description

About the Author

Arnold Schwarzenegger is a global icon: a titan of public life, sports, and entertainment. An immigrant with few resources, except those that really mattered: a vision, a fire in the belly, and an undeniable charisma, his story is one of classic inspiration and the power of the American dream. He is known all over the globe for his many accomplishments: world-champion bodybuilder, Hollywood action hero, successful businessman, environmentalist, philanthropist, best-selling author, and California's 38th Governor.


This world-famous athlete and actor was born in Thal, Austria in 1947, and by the age of 20 was dominating the sport of competitive bodybuilding, becoming the youngest person ever to win the Mr. Universe title. With his sights set on Hollywood, he emigrated to America in 1968, and went on to win five Mr. Universe titles and seven Mr. Olympia titles before retiring to dedicate himself to acting. His big break came in 1982 when the sword and sorcery epic Conan the Barbarian hit box office gold, and in 1984, Schwarzenegger blew up the screen as the title character in James Cameron's sci-fi thriller, The Terminator. To date his films have grossed over $3 billion worldwide.


In 2003, Schwarzenegger became the 38th Governor of the State of California in a historic recall election, and as governor ushered in an era of innovative leadership and extraordinary public service. His legacy includes California's status as a world leader in renewable energy innovation, technological development and deployment, and he has been rewarded for his great leadership and vision many times over in many arenas, including the Simon Wiesenthal Center's "National Leadership Award" and the American Council On Renewable Energy's "Renewable Energy Leader of the Decade."

But it is Schwarzenegger's commitment to giving something back to his state and to his country through public service that gives him the most satisfaction; donating his time, energy, and personal finances to serving others all over the world. Schwarzenegger acts as Chairman of the After School All-Stars, a nationwide after-school program, and serves as coach and international torch bearer for Special Olympics. Since leaving office, also Schwarzenegger co-founded the R20 Regions of Climate Action, a global non-profit dedicated to helping subnational governments develop, implement, and communicate the importance of low-carbon and climate resilient projects as well as their economic benefits.

Product details

  • ASIN ‏ : ‎ B00CFLEEWW
  • Publisher ‏ : ‎ Ebury Digital (26 April 2013)
  • Language ‏ : ‎ English
  • File size ‏ : ‎ 17206 KB
  • Text-to-Speech ‏ : ‎ Enabled
  • Screen Reader ‏ : ‎ Supported
  • Enhanced typesetting ‏ : ‎ Enabled
  • X-Ray ‏ : ‎ Not Enabled
  • Word Wise ‏ : ‎ Enabled
  • Print length ‏ : ‎ 288 pages
  • Customer reviews:
    4.1 4.1 out of 5 stars 112 ratings

Customer reviews

4.1 out of 5 stars
112 global ratings

Customers say

Customers find the book fantastic, interesting, and practical. However, some find the nutrition advice unrealistic and ridiculous. Opinions are mixed on the information quality, with some finding it excellent and a must-read, while others say it lacks a coherent approach. Readers also have mixed opinions on the writing style, with some finding it relaxed and well-written, while others say it's informal and irreverent.

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ReadabilityInformation qualityWriting styleNutrition advice
9 customers mention ‘Readability’9 positive0 negative

Customers find the book fantastic, educational, and enjoyable. They say it's practical and gives information on nutrition, life, and sex.

"Good book. Some fussy, expensive foods though. And would have preferred exercises that didn't require a gym as well...." Read more

"...Americanisms, swearing and "bro-isms", but aside from that it was very interesting...." Read more

"...5 stars for an entertaining read, quality of information and new techniques and protocols when in the weight room." Read more

"...this book is practical and gives the reader information on nutrition, life, sex ,and..." Read more

17 customers mention ‘Information quality’8 positive9 negative

Customers have mixed opinions about the information quality of the book. Some mention it provides excellent information on workouts, eating plans, and diets. However, others say it lacks a coherent approach and provides too little guidance.

"...It gave some great scientific background for the diet and regime it was about to propose... However......" Read more

"...The food regimen in this book is a little complicated and tough to figure out at first, so initially I stuck to their basic guides..." Read more

"...5 stars for an entertaining read, quality of information and new techniques and protocols when in the weight room." Read more

"Good book. Some fussy, expensive foods though. And would have preferred exercises that didn't require a gym as well...." Read more

5 customers mention ‘Writing style’3 positive2 negative

Customers have mixed opinions about the writing style. Some mention it's relaxed and easy to read, while others say it tries to be informal and irreverent, but the writing and swearing make it an arduous read.

"...the book is easy to read has a level of wit and humor not found in many fitness/ life style..." Read more

"...informal and somewhat irreverent but comes across as immature and poorly written and somewhat sales-y or gimmicky- the format is abysmal...." Read more

"...no guess work, nothing left to chance. The writing style is relaxed and a bit ladish ( as you can tell by the title) which may put some off but the..." Read more

"Firstly the writing and swearing make this an arduous read...." Read more

4 customers mention ‘Nutrition advice’0 positive4 negative

Customers find the nutrition advice in the book unrealistic and ridiculous. They also say the macronutrient percentages are far too difficult to stick to.

"...Aside from the mistakes I also found the diet and exercise regime totally unrealistic for anyone who doesn't live and work in a gym and have a..." Read more

"...It works but there's nothing new here. Also the macro-nutrient % are kind of ridiculous and only really work in theory, in the first few weeks you..." Read more

"...the working out of calorie numbers and diet plans was far too difficult to actually stick too...." Read more

"...Secondly the nutritional advice didn't work for me and lastly some of the weight lifting is simply inappropriate if you are a beginner, lifting a..." Read more

Top reviews from United Kingdom

Kerim Serter
5.0 out of 5 stars The best book you’ll ever own
Reviewed in the United Kingdom on 24 November 2023
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I cannot tell you how this book changed my life. Even if you follow it 85% you will achieve phenomenal results. I am still in great shape 10years later because this is a method which keeps giving.
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Nigel S
5.0 out of 5 stars Excellent information and a 'must read'!
Reviewed in the United Kingdom on 11 December 2013
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This book was recommended to me by a friend who is a fire chief in Miami, Florida and, by necessity, in excellent health and fitness. When he started explaining to me about hormones, steroids, peptides etc I found myself craving more information. He told me that his fire department had done extensive research on all this 'stuff' over a long period of time, and had found this book to be the best resource readily available. I already had done my own research on intermittent fasting (try leangains.com) and its benefits so I was already sold on that concept.

The food regimen in this book is a little complicated and tough to figure out at first, so initially I stuck to their basic guides (calories and carbs) and made the rest fit my lifestyle. I am currently unemployed so unable to afford an expensive gym membership so I presently do body weight exercises and calisthenics (thanks to Frank Medrano for that - try thefrankmedrano.com). Combining this book with the two websites I've mentioned plus the amazing Athletic Greens superfood (which is a MUST BUY for everyone) I've found the fat melting away and my weight dropping at a healthy and realistic rate. My mind is clearer, I have more energy, less moodiness and laziness, and less trips to the chiropractor!

Don't skip through the book - there is a ton of useful information tucked away!

PS No I don't have ANY financial association with any of the above entities.
One person found this helpful
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Mr. P. R. Allen
4.0 out of 5 stars king crab? trout? really? :)
Reviewed in the United Kingdom on 18 May 2013
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Good book. Some fussy, expensive foods though. And would have preferred exercises that didn't require a gym as well. But overall, made good notes, now to collate and summarise them. Wirth it.

EDIT: Making notes now from my highlights, Phase II: Adapt - under macronutrient breakdown, carbs on non-workout days is 0.3g/lb of LBM. So that's about 50g for me. next page for some reason, it explains it again in a different way (bizarre and needless) and again it's LBM * 0.3 for carbs. Only thing is, on the example meal plans for Roman and Steve on the next page, each has MORE carbs on non-workout days than the workout days, Romans increase carbs on non-workout days to 153f, Steve increases carbs on non-workout days to 148g.

This makes no sense. any help appreciated.

EDIT 2: tweeted Roman, he replied within minutes - that's damned fast: "use the formula and ignore the meal plan. I'm sure there was some editing mix up".

Cheers fella.
One person found this helpful
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J. Bourne
3.0 out of 5 stars Not quite as good as I had hoped
Reviewed in the United Kingdom on 8 May 2013
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I did not like the tone of the book, the Americanisms, swearing and "bro-isms", but aside from that it was very interesting. It gave some great scientific background for the diet and regime it was about to propose... However...

Then came the action part of the book. I found errors in the write up of the exercises, for example saying to do a plank for 45 seconds, then later in the next sentence referring to performing a plank for 60 seconds. Also stating that you need 1.25g of protein per lb of lean body mass, then in the calculated example using 1 as the figure.

I noticed dozens of such errors, so how come this never got picked up in the editing process?? This is very off putting and raises confusion as to what is correct.

Aside from the mistakes I also found the diet and exercise regime totally unrealistic for anyone who doesn't live and work in a gym and have a personal chef.

Intermittent fasting is great, but adding to that are many many more rules. I need to eat an exact amount of protein, carbs and fat for 16 weeks. And not the same amount, but to change the values 8 times in those 16 weeks. How can I plan in advance and prepare meals which the goalposts are constantly changing?

Also there are 16 different workouts to follow across the 16 weeks. This means you will only do each workout 4-5 times. This again is impractical. I need to be very quick in the gym. Getting used to new exercises so often and deciding what weight to use adds time. Going from one exercise to the next takes time, as does adjusting the weights. By the time you get used to the new regime... it changes to something else.

Plus I am not supposed to start eating until midday - 1pm each day. I then need to have one meal of fat and protein and 3-4 hours later hit the gym at the busiest time, after work, so that means half the equipment will be in use when I'm moving on to the next exercise in my circuit. Another rule, you can't have carbs until after 6pm, unless it is on a workout day.

There is no allowance for people who have a family and can really only train at lunch or after work.

I think if you are a single man who doesn't have a job then this will be a great programme. If you have a family, a slightly inflexible job and don't have your own gym so you can set all the weights up as you want next to each other I think anyone will struggle on this plan.

I am going to give it a go as I do believe in the science, but I think I will really struggle to follow this 100%.
So if I don't get the results the book promises it will be my fault for not following it 100%.
The author will have no responsibility for coming up with one of the most challenging and time intensive diets and exercise regimes I have ever seen.
One person found this helpful
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James Thomas
5.0 out of 5 stars Great read!
Reviewed in the United Kingdom on 17 May 2013
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Some people will differ in opinions based on what they read more of and who they follow etc. for anyone who wants to develop their fitness knowledge or just have a general interest in the the area will learn a lot from this book!

It's not a diet or regime you must strictly follow it is more of a lifestyle adjustment that will can change how you feel, look and think.

Some people who moan about the swearing and saying it is useless, then I am sorry, I forgot your opinion was that of the majority.

Look if you want to believe you gotta eat 6 meals a day, weight train 3hrs a day and nothing will change your mind then don't buy the book because simply you're going to be biased and not welcoming a different approach. Of however, you a keen fitness enthusiast, then give the book a read to learn about different nutrition strategies, hormone optimisation and to control certain hormones.

5 stars for an entertaining read, quality of information and new techniques and protocols when in the weight room.
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Top reviews from other countries

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Isha sagar
5.0 out of 5 stars This back can change your life
Reviewed in India on 23 July 2017
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Amazing book something out of the box. There's nothing unrealistic about exercise, every information about hormones you should know. It helped my fianceé to become a better version of himself . A must read book if you want to make your life better in every aspect.
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MadMaxV
5.0 out of 5 stars Flawed, but strangely great
Reviewed in the United States on 11 May 2013
Verified Purchase
First of all, there isn't a lot of new information in this book, IF you happen to be up with a lot of the better information available online. What this book does well, however, is bring this information together in a (relatively) concise program that takes a lot of guess work out of what is a very effective way to get excellent results.

For the most part, you can skip through to the last section and ignore the initial sections. The beginner sections appear mostly aimed at young males, in a mistaken attempt to create credibility and interest.

The really worthwhile part of the book are the nutrition sections. In general, the nutrition is basically: intermittent fasting (and draws heavily on leangeans), combined with carb backloading, calorie and carb cycling, and a novel approach to cheat days.

It is a relatively unique program, in that it is tailored to target different and specific hormones, important to men, at each key stage.

In detail, the nutrition program involves: very close assessment and watching of daily macro intake (which may not be for everyone, but is a very worthwhile exercise), and includes 4x 4 week hormonal "stages".

FIRST STAGE - intermittent fasting every day (as for all stages), restricted calories and carb cycling, with carbs increasing (on workout days) as the stage progresses, typically fat tends to be around 60%+ calories, during this stage, with protein the remainder. Psychologically this is a difficult beginning for many people, and more information on psychological support for the early stage would have been worthwhile.

Contrary to some other comments, this stage is not stated as being for fat loss (although you may lose fat), and is perfectly fine for people with bf10%, or even lower. The point of the stage is stated as "insulin resetting".

SECOND STAGE - you are still on restricted calories, calories are increased on workout days, but calories are decreased further on non workout days, protein increases overall, carbs are now allowed everyday but at a low level (and higher on workout days). A "novel" inclusion is a cheat day each week (eat what you want, to satiety) followed by a full day of fasting. Again, the book would have benefited by including psychological support structure around this "feast then famine" aspect.

THIRD STAGE - cheat days are continued (but this is implied, and not explictly stated), calories are increased above "maintenance level" on workout days (for the first time in the program), calories still slightly restricted on non workout days (but total calories are above "maintenance" overall), protein increases overall, carbs increase overall.

FOURTH STAGE - calories decrease slightly but are still above maintenance on workout days, and below maintenance on non workout days, but still above maintenance (overall), both proteins and carbs down slightly on non workout days (from stage 3).

A general quibble I had was that it was implied that Protein+Fat, workout, Protein+Carb, P+C+F is an effective staging of your daily meals (but nothing explicit is either really stated), it would be good to get some basis and science behind this type of information. Fasted training could have been looked into, in more detail, as well.

The training sections focus on intensity ("density") and compound movements, and include some unusual exercises and novel combinations.

I doubt whether anyone would fully follow both the nutrition and exercises (100%). As the whole program is complicated in a number of ways (eg managing 100-300 calorie differentials between days/stages, gaining access to all the space and equipment for training).

But despite all its flaws (and oddness), it is a very effective program, that I have followed (in a similar format) to great success.

At the end of the day, the outcome outweighs the means and it deserves 5 stars for bringing a highly effective program to the general public, in a reasonably accessible manner.
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Julien
2.0 out of 5 stars Décevant mai contient des éléments qui font sens
Reviewed in France on 11 September 2013
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Si le livre aborde un vrai sujet important et actuel, et apporte toutefois des éléments importants et justes, je trouve que le livre échoue par rapport aux promesses de son titre et de son introduction. Le livre se limite à donner des conseils de nutrition (apport en protéines, hormones, intermitent fasting), certes juste mais ce contredisant à plusieurs reprises (le livre par exemple explique que seul le timing et le nombre de calories importe) puis nous explique dans le chapitre suivant que la qualité des aliments est primordiale.
La seconde partie présente un programme d'entraînement physique, là aussi, assez judicieux, mais l'on peut trouver des ouvrages de bien meilleure qualté sur le sujet.
Hélas, beaucoup de points du chapitre introductif ne sont pas abordés (état d'esprit, comportement social) qui sont manquant.
Bref le livre ne tient pas ses promesses ni ses ambitions et a un goût de "pas terminé". Décevant donc, même si on y trouve des éléments forts intéressant
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Alexander Grodzki
5.0 out of 5 stars Den Blickwinkel verändern
Reviewed in Germany on 13 June 2013
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Wir fangen an zu trainieren und freuen uns auf jede Veränderung, die wir im Spiegel ausmachen können. Dann passiert nichts mehr. Was tun? Fragt man nun verschiedene Fitnesstrainer bekommt man höchstwahrscheinlich mindestens genau so viele verschiedene Antworten.
Wie soll man sich denn jetzt verhalten?
In diesem Buch wird dargelegt was man tun muss um den sportlichen Körper zu bekommen den man haben will. Vor allen Dingen wird darauf eingegangen, dass der Leser versteht, was er tun muss. Vor Allem warum er es tun muss! Es wird das Zusammenspiel der wichtigsten Hormone erklärt und wie man Diese über die Ernährung und das Training beeinflusst. Außerdem stellt das Autorenteam dar was nötig ist um seinen Blickwinkel auf das bisher Gelernte, im Bereich Trainingslehre, Ernährung und Alltag, zu verändern.
Die Grundlage des Buches ist das intermediäre Fasten. Dabei hat man ein Zeitfenster von 8 Stunden um zu Essen, wobei es ziemlich egal ist ob eine oder mehrere Mahlzeiten zu sich nimmt. Die restlichen 16 Stunden des Tages wird gefastet. Natürlich ist der Schlaf mit einberechnet in den 16 Stunden. Anfangs schwer vorzustellen, da es den Konventionen widerspricht, aber leichter machbar als gedacht. Dazu wird erklärt was man essen soll und auch warum man es essen soll. Anhand einer Formel lässt sich errechnen wieviel Eiweiß, Fett und ab der 6. Woche Kohlenhydrate gegessen werden können.
Immer wieder kommt das Autorenteam auf die innere Einstellung zu sprechen. Das ist wichtig um das Ziel nicht aus den Augen zu verlieren.
Zur Zeit trainiere ich nach dem im Buch vorgestellten 3 Monatsplan. Dieser umfasst drei verschiedene Phasen. 1. Prime (vorbereiten), 2. Adapt (anpassen) und 3. Surge (anschwellen).
Ich befinde mich im 1. Monat, das Training ist hart. Nicht nur körperlich. Man muss vor Allem stark im Kopf sein und sich durchkämpfen. Aber es lohnt sich.
Ich war noch nie dick. Trotzdem hat sich mein Körper durch das intermediäre Fasten sehr zum Vorteil verändert.
Mein Blickwinkel auf das Zusammenspiel von Alltag, Training und Ernährung hat sich seit dem Kauf des Buches stark verändert.
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paul
5.0 out of 5 stars presented in a way that's easy to understand and apply
Reviewed in Australia on 6 August 2015
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Actual science, not bro science, presented in a way that's easy to understand and apply.
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