The Man 2.0: Engineering the Alpha Book Review


*This review will show you what the book Man 2.0: Engineering the Alpha will, and won’t help you achieve.*

This is not your average fitness book.

In fact, it’s really not a fitness book at all.

Man 2.0: Engineering the Alpha is a book written for the guy who wants to be a living god — a down to earth god who also lifts weights and loves ice cream.

It claims to be the complete manual on how to change your life for the better, using your physique and health as catalysts.

Like every book on self improvement, it makes a lot of large claims. It promises to help you “balance your hormones, build more muscle, burn more fat, have more sex,” and “…live an unreal life.”

Here’s the video trailer:

This review will help you decide if Man 2.0 lives up to the hype.

What’s an Alpha Male?

If you hear the word “alpha male,” you probably think of a jerk who takes himself too seriously.

The authors, Adam Bornstein and John “Roman” Romaniello, aim to change that. They want to replace the egoistic, self-absorbed jerk persona with a modern day renaissance man. They list what they call “The Seven Traits of the Alpha”:

  1. Helpful — but not condescending.
  2. Confident — But not cocky.
  3. Vain — But not conceited.
  4. Prideful — But not arrogant.
  5. Humble — But not self loathing.
  6. Tolerant — But not weak.
  7. Dedicated — But not obsessed.

So far so good.

The rest of the book is devoted to helping you master these seven traits, starting with your mind.

Engineering the Alpha, Mindset

According to Man 2.0 “…most guys unknowingly live their lives in an ordinary world with no thought to leave it.” They give up on being awesome, and become content to live an ordinary, dull, uninteresting life.

There are 15 “Alpha Rules” designed to help you adopt the Alpha mindset. Almost all of the rules are focused on problem solving, personal relationships, self confidence, and prioritization.

The last rule best sums up the theme of the book — using humor and assertiveness to reinforce common sense:

“Rule #15. Learn how to cook. If you’re approaching thirty and can’t make a few meals, then take the next month and learn. Seriously, it’s time to grow the fuck up. Alphas know how to take care of themselves. It’s a basic human function.”

Before changing your mind, however, the authors believe that you need to change your body first.

The Alpha Diet and Exercise Plan

Most of the Man 2.0 diet advice is great:

  • Calories count.
  • Eat lots of protein.
  • Eat fewer carbs (remember, this book is not written for high level athletes).
  • Eat more fat (yes, including saturated fat).
  • Don’t be a vegetarian if your goal is optimal muscle gain, fat loss, or health. (Though they don’t demonize it, either, and they provide a few work-arounds.)
  • Take diet breaks (“cheat” days).
  • Cycle your macronutrients and calories.
  • Eat mostly meat, fruit, and veggies.
  • Be flexible.
  • Track your calories and macronutrients.

On the other hand, a few of their recommendations are a little unscientific.

They place a lot of faith in the importance of nutrient timing, and claim that intermittent fasting is the most “… scientifically supported diet ever created.”

At this point, the jury is still out on whether or not intermittent fasting is really going to help you lose fat, gain muscle, live longer, or do much of anything.

To their credit, they admit that “the amount of research on intermittent fasting in healthy populations is limited.” They also believe that “the best approach to your diet is the one that is sustainable for you and fits your lifestyle,” and they don’t say you need to intermittent fast. If it helps you stick to your diet or improves your life in any way, there’s no evidence intermittent fasting is going to hurt anything, either.

This, and a few other minor claims, cost them a few points in terms of credibility. Overall, however, the diet advice in Man 2.0 is more accurate than 99% of other diet books.

The Man 2.0 exercise program is also good:

  • It’s periodized.
  • It’s simple and clear.
  • It’s (somewhat) customizable.
  • It has a few cool new exercises.
  • It’s integrated with a diet plan (as all good fat loss/muscle gain programs should be).

If your knowledge of exercise is mostly limited to bodybuilding magazines, you’ll get a lot out of it. If you’re an exercise nerd who reads publications like the Alan Aragon Research Review or the Body Recomposition blog, there won’t be as much new material in it for you. That said, it’s still a fun read, and you’ll probably learn a few new things.

Does the workout and diet plan redefine the fitness world or what you thought possible? No.

Is it a great plan for most people who are looking to lose fat and gain muscle? Absolutely.

The Best Part of Man 2.0

It’s hilarious.

Even if you never use any of their diet and exercise recommendations, it’s worth reading for entertainment. I was laughing out loud almost every other page.

Be forewarned: If you’re sensitive to cursing, sexual references, and aren’t a little bit of a geek, you may not find it as amusing as I did. If you find it funny, give it to a bro, not your mom.

At the same time, the authors also include touching and insightful stories from their own lives. These help illustrate what it takes to reach what they call “Alpha Status,” a point where you are happy with your body, your career, and your relationships, and ready to “kick some ass and do what you’ve always wanted.”

Roman’s account of his entry into the fitness world is especially fascinating, inspiring, and hilarious.

The Biggest Problem with Man 2.0

No references.

It’s obvious these guys are better at critical thinking than most other fitness authors, but they didn’t include a reference section. They mention a few studies in the text and include the names of a few researchers and journals, but no citations. Minor fail.

Update: Roman let me know that their publisher cut the reference section to save space — not their call.

Can You Trust This Book?


Overall, this book gets a 7/10 in terms of scientific accuracy. It’s far closer to the truth than most fitness and health books, but a few statements stretch the limits of credibility.

Both Adam and Roman also seem like they’re open to changing their minds, which is always a good sign. They don’t come across as preachy or dogmatic, and they seem to be able to laugh at themselves and admit when they’re wrong. Props.

A Good Diet & Fitness Book — A Great Motivational Manual

In many ways, Man 2.0 is more of a motivational and inspirational cheat sheet than a fitness book. It’s hilarious, inspiring, and down to earth.

The authors would probably agree that if you get nothing else out of this book except the motivation to get off your butt and do something — even if it’s not “The Alpha Plan,” you’ll have gotten your money’s worth.

### The EvidenceMag Verdict

Accuracy: 6/10

Reader Friendliness: 10/10

Delivery on Promises: 7/10

What do you think of the book Man 2.0: Engineering the Alpha

Do you plan on reading it?

Have you read it yet? If so, what did you think?

Leave your thoughts in the comments section below.

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