Table Of Content

TABLE&OF&CONTENTS: Preface………………………………………….……………....……………..………….…2 Introduction……………………………………….…………………………….….…..…5 The4Theory4of4Fat4Availability…………………………..…………......….……..10 The4Reverse4Taper4Protocol………………………………………...........………15 How4to4Reverse4Taper……………………………………….……………......…….21 C.O.R.E.4and4Intermittent4Fasting4…………………………….….....…...….….26 C.O.R.E.4and4Protein4Intake……………………………..………….….…..….......33 C.O.R.E.4and4Muscle4Maintenance……………………………….……….......…38 Cheating4the4system4with…4Cardio!..............................................................41 Water:4Explaining4daily4variances4in4weight…………………...............…45 Conclusions……………………………………………………………..…......……...…51 Using4the4Software4Program…………………………………........…….…….....56 Reverse4Taper4Diet4FAQs……………….....…………………...…….....……....…67 References………………………………………………....…………….…………....…71 Preface By&Brad&Pilon Let$me$keep$this$brief... This4protocol4is4not4meant4to4be4a4replacement4for4either4Eat4Stop4Eat4or4the4principles4 behind4the4Anything4Goes4Diet.44Instead,4this4is4a4stepXbyXstep4guide4on4how4to4best4apply4 these4two4nutritional4approaches4in4a4way4that4optimizes$your$body$transformation4and4 addresses4the4changing4needs4of4your4body4while4it's4rapidly4undergoing4a4reduction4in4 body4fat4and4maintaining4or4even4increasing4your4muscle4mass. Listen,4after4reviewing4the4transformations4from4our4Venus4Index4Body4Transformation4 contests,4it4became4evident4that4many4people4needed4a4more4structured4approach4to4 dieting4during4a4body4transformation.4 Remember,4while4“Eat4less4and4fast4once4or4twice4a4week”4is4all4the4advice4some4people4 need4to4get4in4unbelievably4great4shape,4it4seems4as4though4many4people4want4the4‘guess4 work’4taken4out4of4their4dieting4so4they4can4spend4the4majority4of4their4mental4energy4on4 the4actual$transformation$process4–4staying4motivated,4making4sure4they4are4giving4 100%4in4the4gym,4getting4good4sleep,4etc. Some4even4need4the4rituals4and4complexity4as4a4way4to4stay4motivated4and4feel4like4they4are4 ‘doing4something’4productive.44If4this4is4you,4have4faith4that4you$are$not$alone. 2 As4you4know,4the4frightening4problem4we4constantly4encounter4is4that4much4of4the4 traditional4dieting4advice4being4postulated4online4and4in4the4magazines4is4completely44 unneeded4and4may4not4even4apply4to4you4(because4you're4not4using4the4drugs4many4eitness4 models4use),4and4can4actually4be4dangerous4at4times.44 For4instance,4at4extremely(low(levels(of(body(fat,4traditional4dieting4CAN4lead4to4a4loss4of4 muscle4mass,4energy,4feelings4of4lethargy,4and4if4left4unchecked,4even4metabolic4disorders. Lucky4for4you,4we've4now4discovered4by4adjusting4the4way4you4use4the4principles4found4 within4Eat4Stop4Eat4and4the4Anything4Goes4Diet4in4a4way4that4matches4your4changing4body4 (as4measured4through4your4Venus4Index),4you4can4actually4avoid4many4of4the4pitfalls4most4 people4face4during4a4body4transformation4diet. We4have4also4found4you$can$take$the$guesswork$out$of$dieting$by4using4your4Venus4 Index4Metrics4to4guide4your4calorie4intake4as4you4diet.44Pretty4sweet,4huh? We’ve$named$this$approach$C.O.R.E.4and4in4this4manual,4we'll4explain4exactly4how4to4 properly4use4these4techniques4in4order4to4avoid4feeling4overly4lethargic4and4tired4during4 your4diet4as4well4as4how4to4avoid4the4need4to4use4more4extreme4techniques4such4as4reX feeding4days,4or4even4prolonged4fasting4(which4many4people4seem4to4love4elirting4with). 3 Finally,4you're4about4to4also4discover4how4using4these4new4theories4will4help4you4to4 maintain4your4new4low4body4fat4percentage4–4a4skill4that499%4of4transformation4diets4fail4to4 address4(leading4to4the4dreaded4and4incredibly$misunderstood4“rebound4effect”). I4genuinely4hope4you're4as4excited4to4discover4these4new4“truths”4as4much4as4we're4excited4 to4reveal4them4to4you.44We've4taken4great4pains4to4make4this4manual4as4neat,4simple,4and4 straight4to4the4point4as4possible.44 In4fact,4I4sincerely4hope4you4can4appreciate4the4“nonXelufeiness”4of4it4all.44After4all,4we're4not4 about4parading4pages4just4to4make4this4“worth”4something.44We're4only4about4your4 RESULTS.44That's4what4you4want.44That's4what4you've4paid4for.4 Nothing$else$matters.44You4know4that. With4that4being4said,4here's$John$on$the$basics$of$C.O.R.E... 4 An&Introduc<on&to&C.O.R.E By&John&Barban I’m$going$to$start$this$entire$manual$off$with$a$bold$statement4–498%4of4all4dieting4 issues4come4from4improper4dieting.44Muscle4loss,4fatigue,4lethargy,4rebounds,4binging4and4 even4some4of4the4more4extreme4metabolic4complications,4they4all4come4from4improper4 dieting.4And4by4‘improper,’4I4mean4not4following4the4main4principle4of4this4program:44 Calorie$Optimization. Calorie4Optimization4is4an4approach4to4dieting4where4you4start4with4calorie4restriction4 (lower4calories)4then4move4to4new4maintenance4levels4as4you4lose4body4fat.44Calorie4 Optimization4is4accomplished4by4following4a4form4of4dieting4called4‘The$Reverse$Taper$ Protocol' What’s4the4Reverse4Taper4Protocol?44–4To4answer4that,4we4have4to4eirst4describe4the4 standard4dieting4‘taper’4protocol. The4typical4dieting4taper4is4the4style4most4often4used4by4body4builders,4eitness4models4and4 other4people4competing4in4physique4contests4of4various4kinds.44The4traditional4diet4taper4 starts4with4a4calorie4intake4that4is4roughly4‘maintenance’4–4that4is4to4say4the4amount4of4 calories4it4takes4to4maintain4their4current4weight.4Then4as4the4weeks4go4by4they4slowly4 decrease4calories4as4they4lose4weight.4 5 Depending4on4the4program,4there4may4be4calorie4cycling,4or4carb4cycling4or4cheat4days,4but4 the4one4common4feature4that4makes4any4diet4routine4a4traditional4taper4is4that4they4end4up4 eating4the4LEAST$amount$of$calories$when$they$are$at$their$very$lowest$levels$of$body$ fat. BIG$MISTAKE. This4style4of4dieting4tends4to4work4for4some4people,4but4is4generally4only4really4effective4 when4used4in4conjunction4with4potentially4risky4anabolic4steroids4and4powerful4drug4based4 fat4burning4agents.4You4could4even4argue4that4this4style4of4dieting4actually4REQUIRES4these4 sorts4of4stimulants4and4drugs4to4be4effective. When4potent4drugs4are4used4along4with4traditional4dieting4they4FORCE4the4body4to4avoid4 most4of4the4major4problems4that4nonXdrug4users4will4encounter4when4using4this4style4of4 diet4tapering.4The4two4biggest4problems4we’re4talking4about4are: 1. Muscle4Loss 2. Fatigue Yet,4even4with4these4powerful4effects,4the4problems4of4a4tradition4diet4taper4can4be4so4 severe4that4even4drug4users4will4eventually4end4up4falling4prey4to4two4more4problems4that4 are4even4worse4than4the4ones4mentioned4above.4 6 $There$are$TWO$major$problems$with$the$standard$taper$approach: Problem$#1:4Even4though4the4traditional4taper4approach4can4produce4signieicant4 decreases4in4bodyfat,4it4leaves4you4with4absolutely$no$idea$how$to$maintain4at4this4 new4level4of4leanness4and4as4a4result4you’re4setting4yourself4up4for4a4major4rebound.4 Problem$#2:4You’re4eating4the4least4when4your4internal$energy$availability$is$at$an$ all$time$low.44Following4the4theory4of4fat4availability4–4you4simply4cannot4sustain4this4 large4calorie4deeicit4with4extremely4low4body4fat!4Despite4this4fact,4most4people4attempt$ to$reduce$their$calories$to$the$lowest$levels$when$they$have$reached$their$lowest$ bodyfat$levels.44This4is4when4you4feel4lethargic,4lousy4and4yes4–4even4lose4muscle4as4a4 result4of4dieting,4or4I4should4say,4as4a4result4of4improper4dieting. Anyone4who4has4ever4competing4in4a4eitness4contest4has4seen4these4two4problems4in4action4 –4muscle4loss4at4the4end4of4a4super4strict4diet,4followed4by4massive4weight4gain4(rebound)4 after4the4show. Dieting4incorrectly4is4what4creates4the4desire4(and4even4the4need)4to4do4things4like4cheat4 days,4calorie4cycling4and4carb4cycling.4These4techniques4are4a4desperate4attempt4to4eix4the4 horrible4feeling4of4a4standard4taper4diet,4however4this4is4not4necessary.4If4don’t4correctly4 dieting4shouldn’t4feel4that4bad.4 7 This4can4easily4be4eixed4by4following4a4completely4different4pattern4of4dieting.44I4believe4you4 must4move4from4calorie4excess4(too4many4calories)4to4calorie4restriction4(a4diet)4then4 slowly4move4towards4calorie4optimization4(The4right4amount4of4calories4for4the4new4you).4 This4is4an4ongoing4process4that4changes4every4week4throughout4your4diet.4 I4like4to4call4this4entire4process4the4Venus4C.O.R.E.4approach4to4dieting4–4Calorie$ Optimization$&$Resistance$Exercise.4With4C.O.R.E.4you4use4resistance4training4to4shape4 your4body,4while4optimizing4your4calorie4intake4to4create4and4then4maintain4your4new4 body. The4C.O.R.E4approach4is4based4on4the4Reverse4Taper4Protocol,4and4the4Reverse4Taper4 Protocol4is4based4on4the4Theory(of(Fat(Availability,4which4states4it4is4inevitable4that4fat4loss4 (but4not4necessarily4weight4loss)4will$become$slower$as$you$get$leaner.44So4the4C.O.R.E4 approach4has4the4specieic4goal4of4matching4the4calorie4deeicit4you4create4though4diet4and4 exercise4to4the4amount4of4body4fat4you4currently4have4on4your4body. The$point$is$to$create$the$maximal$calorie$deVicit$that$can$be$‘Villed$in’$by$the$calories$ stored$in$your$body$fat. In4other4words,4with4C.O.R.E4you're4trying4to4ensure4that4all4of4your4weight4loss4comes4from4 your4body4fat4and4not4muscle4mass.4 8 The4bottom4line4is4that4there4is4a4time4and4place4for4rapid4fat4loss,4and4it’s$at$the$beginning$ of$your$transformation$when$you$have$the$most$fat$to$lose.44The4truth4is4as4you4get4 leaner4you4should4expect4your4rate4of4weight4loss4to4slow4down4while4maintaining4strength4 and4energy4in4the4gym.4If4you4see4this4happen4then4you4know4you’re4dieting4properly! It$doesn’t$mean$your$metabolism$is$crashing4or4that4you’re4not4eating4enough,4it4means4 that4you’ve4used4up4enough4fat4to4actually4cause4a4slow4down4in4how4much4fat4you4can4lose4 in4a4day. Remember,4if4your4weight4loss4slows4down4towards4the4end4of4your4body4transformation4it4 means4you4are4losing4fat4while4maintaining4your4muscle4mass.4If4your4weight4loss4increases4 in4the4einal4weeks4of4a4transformation4it4could4mean4the4EXACT4opposite. Confused?4Let4Brad4Pilon4explain… 9