Alpha Engineering by Jesse Mogle

My journey from what once was to what is.

[yogarunninghealth-deactivated20]

I already did the squat challenge, so now onto the plank challenge!

Day 1: 20 seconds not so bad… I didn’t bother getting my yoga mat out, but now my elbow hurt.

Day 2: 20 seconds again… not bad. We will see how tmr goes.

Day 3: 30 seconds. Still not too bad, I am sure it will get much…

[i-choose-the-healthy-life]

[cutsbymj]

Great way to end your night, enjoy….#teamfit #motivation #fitfam #inspiration #hardwork #determination #consistency #abs #persistence #fitness #dedication #focused #exercise #noexcuses #personaltrainer #cutsbymj

[grungedown]

Doing this! And i dare everybody to do this, ;D good luck. 😊 for more go follow cocacolab0y.tumblr.com

[fitnessmadnessmotivation]

[fitspirationmadness]

P90X Before & After Pics Amazing P90X before and after pics, I can’t believe these are the same people! http://bit.ly/HtMijF

[fitnessmadnessmotivation]

Why You Should Never Drink Bottled Water Check out why you should never drink bottled water! #4 is shocking! http://bit.ly/HtMdMO

[gymra]

A flat stomach has more benefits than people think. Lower abdominal fat lowers your risk of contracting heart disease! Always make sure to work your core at least once a week. This routine will boost your metabolism for 36-48 hours.

Repeat the circuit twice. You will burn calories and tone your...

[fitnessmadness]

[befit-beinspirational]

[fitnessmadness]

[engineeringmyalpha]

Some of my favorites that I look upon for motivation, inspiration and ideas

[engineeringmyalpha]

[brittaneyfrometa95cb]

Muscle Development 101: Everything You Need To Know

[engineeringmyalpha]

heard that

[engineeringmyalpha]

THE LOST WEEK: Week 3 but really 4 of Surge

Man, I am tired. Not just a bit sleepy but F'n exhausted. I should have seen this coming. I got myself into a concert series this summer that broke the dam last week with five shows in eight days. I wasn't getting my usual seven hours a night, I wasn't even getting six most nights. Five was hit just a few nights with some only bringing four. I tried to hit the gym but after a Wednesday lift I didn't see the gym again until Saturday. 

What's crazy is on Saturday I got to the gym, dressed, set up for knee raise, did 1 and felt the body object. I know from previous tweaks and stingers when the body isn't feeling it there is a line where not being a wuss and being smart about potential injuries is finite. I unloaded the weight and went to the grocery. I started the cheat day one day early and just gorged out. I knew the body needed fuel and I was prepared to go all out. Pizza, tacos, brats, ice cream, sweet potato fries, Wendy's: is was on.

I finished the fast today after Surge workout 4, spin class, ab class and a yoga session on Monday and of course Surge workout 3 today. Previously when I have accomplished the Four-fecta like that I have allowed myself a protein shake, banana, almond butter and walnut combo after just to be sure the body had something to use for repair as I slept. Not this time. I felt that a week of concerts, mild drinking, over consumption of calories and a cheat weekend meant it was time for me to go all out. This week will be the reboot of week three and I am already following the regimen with the intensity I have been for the last 10 weeks.

I can fall off the wagon but it's not like I can't jump back on. Hell, I'm in great shape. I can catch it no sweat.

I am not tired of this program. On the contrary, I enjoy the strict nature of this program. I am totally in to the myfitnesspal app that tracks every bite I eat. I already plan to keep using it once Complete ends at month four. 

I am looking into the BodyMedia Fit Core armband. Like Chrystian at Crunch discussed with me yesterday. I turns your life into a video game where you play off and compete with yourself to break previous marks and increase the intensity whilst knowing each calorie burned and each heart beat monitored. 

Anyway, time for final meal and bed. I gotta catch up on my rest . . . life isn't going to slow down because I'm fatigued. 

[engineeringmyalpha]

Week 2 month 3 SURGE

As I come down off my second fast of this month's program, Surge, I find myself reflecting on what all I have accomplished so far. Sure my body is tight and my muscles defining themselves more and more each day. Fat burns, muscle grows and I won't lie it makes me happy to see the progress.

Ultimately, what I am the most proud of to this point is my singular focus on achieving the goal of finishing this program. Start to finish, holding strong to the idea that what this book teaches and what I am accomplishing are not easy tasks to take into one's life. Not allowing anyone's opinions or statements to deter my blind faith in "Engineering the Alpha."

I have started Insanity and even finished it though it took me a month longer than it should have because I was drinking and smoking during the program. I have opened many a book on health and fitness only to abandon it or make changes to the curriculum because I didn't like a particular exercise. I have even gone so far as to convince myself that I have bad knees, back, hernia, stomach . . . yada yada yada . . . just to cut a particular exercise because I found it to difficult, repetitive or annoying. I am sure we are all guilty of this bullish*t. Last night I accomplished Surge workout 3 and then a spin class, ab class and finally a yoga class on on my fast day. I like these classes because the instructor is very knowledgeable about what it takes to have a well balanced mind, body and spirit. Admittedly, I broke fast at the 24 hour mark for 54g of Trutein, a banana, 1 tbsp of almond butter, 1oz cashews and 1oz walnuts. I figured my body went through a lot yesterday and the very least I could do was afford it some nutrients. Drank up some L-Glutamine, BCAA's, fish oil, multi-vitamin and some vitamin B and D to finish off my fuel session and went to bed for seven hours of solid sleep.

I feel great today and am on my way to a surprise Franz Ferdinand concert at the Echoplex. As I finish up today's post I am reminded how many people have tried to throw their two-cents into the cogs that run this machine over the last few months. People are always going to tell you their opinion on fitness and nutrition. I understand that and regardless of how annoying or unwarranted their statements may be, if you reject them outright you are either looked upon as an ass or miss out on hearing something completely ridiculous, counterproductive or actually informational. I let the sound of his (it's always a dude) voice sprinkle over my brain like a light rain. Neither making me drenched nor causing me to seek shelter. Most of the time it's the same nutrition crap I used to spew at people. Eat 6-8 times a day, no carbs after sunset . . . yada yada yada . . . The key is sticking to my plan . . not just for this program but for my life.

You keep your cloud right where it is. I am just fine in my world. When the last day of my 120-day program are complete we'll see who's body has changed the most over these last four months.

[engineeringmyalpha]

Month 3, Day 1: SURGE

And . . . finally . . . the time has come to really push this whole thing up a notch!!

After month 1 of Prime and month 2 of Adapt it is time for the full on press of Surge. I will be eating 400 calories above maintenance which is at 2400 right now so that's gonna be 2800 a day. I'll eat 200 under maintenance on non-workout days or 2200, which has been my workout day caloric intake during month two.

I have been absolutely sold on this program from day one and show no signs of letting up. The changes in my body have been fantastic and I receive compliments daily when I see people whom haven't seen me in some time.

Something I want to discuss real fast . . . 

I went to a supplement store the other day with the sole intent to use his fat gauge thingy to see what it said to compare with the caliper reading I got from my trainer at Crunch.

Of course, this dude went straight into sell mode. Telling me I needed digestible protein over the Muscle Milk protein powder I have been taking. Now, I'm no dummy so I understand Muscle Milk isn't as good as the other brands. DUH!! It's sold at Costco. So I wasn't surprised when the shop employee was trying to push me onto his products. What got under my skin was his tactics of telling me the program I was on was just like any other program just retitled and pushed as "the next big thing!"

He was aghast when I told him I only ate during an eight hour window each day. "Well, your body is eating muscle just as much as it's eating the fat. That's not a wise nutrition model for the long term." 

Here's the situation. I have eaten the way THEY tell EVERYONE to eat for the last seven years and I have not seen the results appear the way they have occurred on my frame these last two months. Like Christian the trainer at Crunch says, "You're trying to figure out what works best for you." That is exactly my point. This man at the shop, whom I have no idea what his nutrition/physical fitness credentials equate to, comes at me and my plan like he is the ultimate authority on all this crap he sells. I have no doubt he knows a few juicy tidbits about his supplements because he sells the stuff . . . BUT that's the point here . . HE SELLS THE STUFF! So he is selling me from the get go and when I leave empty handed he looses out. He didn't make a sell and he won't because I'll go on A1 Supplements or any of the other whole seller websites that offer the same product he does at 25% discounts with free shipping. Truthfully I'm not sure how any of these stores stay open. Especially GNC! All their stuff is over priced and very few of these shop employees look like they workout so why would I listen to them about supplement use?

Overall, Roman's plan has done wonders for my physique and I am not egotistical about my results like many of the men in my gym seem to be when they start to grow. I understand what I have accomplished and further more, what I will accomplish, is a product of my intense focus and dedication to an outcome I can control. If all of this didn't turn out to be what I wanted or if the next two months don't result in an absolute Alpha body, I am no worse off for attempting this journey than I would have been had I just kept lifting and eating all willy-nilly like I had a clue. 

Do not allow people to deter or detour you from the path you set upon. The hero's journey is wrought with false idols, know-it-alls and never-do-wells. I am on my journey and it's mine alone. I will take advice and will listen to the Christians' and Alexs' of the world because they have knowledge and I want that knowledge in my brain. Honestly, these two men have been my biggest supporters and conversationalists on my program even though they aren't paid by me to give of their time and experiences. They have been invaluable these last two months and no doubt will be influential on these next two months and each month thereafter.

If I could upload the world's experiences on nutrition and physical conditioning so I always knew the right thing to do at the right time I would. That's not an option so I will continue on MY journey and learn the most I can about MY body along the way . . . ignoring those just trying to sell me on their journey.