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&Howard

Let$me$keep$this$brief...

This4protocol4is4not4meant4to4be4a4replacement4for4either4Eat4Stop4Eat4or4the4principles4

behind4the4Anything4Goes4Diet.44Instead,4this4is4a4stepXbyXstep4guide4on4how4to4best4apply4

these4two4nutritional4approaches4in4a4way4that4optimizes$your$body$transformation4and4

addresses4the4changing4needs4of4your4body4while4it's4rapidly4undergoing4a4reduction4in4

body4fat4and4maintaining4or4even4increasing4your4muscle4mass.

Listen,4after4reviewing4the4transformations4from4our4Adonis4Index4Body4Transformation4

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're4not4using4the4drugs4many4ditness4

models4use),4and4can4actually4be4dangerous4at4times.44

For4instance,4at4extremely(low(levels(of(body(fat,4traditional4dieting4CAN4lead4to4a4loss4of4

muscle4mass,4energy,4feelings4of4lethargy,4and4if4left4unchecked,4even4metabolic4disorders.

Lucky4for4you,4we've4now4discovered4by4adjusting4the4way4you4use4the4principles4found4

within4Eat4Stop4Eat4and4the4Anything4Goes4Diet4in4a4way4that4matches4your4changing4body4

(as4measured4through4your4Adonis4Index),4you4can4actually4avoid4many4of4the4pitfalls4most4

people4face4during4a4body4transformation4diet.

We4have4also4found4you$can$take$the$guesswork$out$of$dieting$by4using4your4Adonis4

Index4Metrics4to4guide4your4calorie4intake4as4you4diet.44Pretty4sweet,4huh?

We’ve$named$this$approach$C.O.R.E.4and4in4this4manual,4we'll4explain4exactly4how4to4

properly4use4these4techniques4in4order4to4avoid4feeling4overly4lethargic4and4tired4during4

your4diet4as4well4as4how4to4avoid4the4need4to4use4more4extreme4techniques4such4as4reX

feeding4days,4or4even4prolonged4fasting4(which4many4people4seem4to4love4dlirting4with).

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“nonXdlufdiness”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,4we4have4to4dirst4describe4the4

standard4dieting4‘taper’4protocol.

The4typical4dieting4taper4is4the4style4most4often4used4by4body4builders,4ditness4models4and4

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$#1:4Even4though4the4traditional4taper4approach4can4produce4signidicant4

decreases4in4bodyfat,4it4leaves4you4with4absolutely$no$idea$how$to$maintain4at4this4

new4level4of4leanness4and4as4a4result4you’re4setting4yourself4up4for4a4major4rebound.4

Problem$#2:4You’re4eating4the4least4when4your4internal$energy$availability$is$at$an$

all$time$low.44Following4the4theory4of4fat4availability4–4you4simply4cannot4sustain4this4

large4calorie4dedicit4with4extremely4low4body4fat!4Despite4this4fact,4most4people4attempt$

to$reduce$their$calories$to$the$lowest$levels$when$they$have$reached$their$lowest$

bodyfat$levels.44This4is4when4you4feel4lethargic,4lousy4and4yes4–4even4lose4muscle4as4a4

result4of4dieting,4or4I4should4say,4as4a4result4of4improper4dieting.

Anyone4who4has4ever4competing4in4a4ditness4contest4has4seen4these4two4problems4in4action4

–4muscle4loss4at4the4end4of4a4super4strict4diet,4followed4by4massive4weight4gain4(rebound)4

after4the4show.

Dieting4incorrectly4is4what4creates4the4desire4(and4even4the4need)4to4do4things4like4cheat4

days,4calorie4cycling4and4carb4cycling.4These4techniques4are4a4desperate4attempt4to4dix4the4

horrible4feeling4of4a4standard4taper4diet,4however4this4is4not4necessary.4If4don’t4correctly4

dieting4shouldn’t4feel4that4bad.4

7
This4can4easily4be4dixed4by4following4a4completely4different4pattern4of4dieting.44I4believe4you4

must4move4from4calorie4excess4(too4many4calories)4to4calorie4restriction4(a4diet)4then4

slowly4move4towards4calorie4optimization4(The4right4amount4of4calories4for4the4new4you).4

This4is4an4ongoing4process4that4changes4every4week4throughout4your4diet.4

I4like4to4call4this4entire4process4the4Adonis4C.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

approach4has4the4specidic4goal4of4matching4the4calorie4dedicit4you4create4though4diet4and4

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

in4the4dinal4weeks4of4a4transformation4it4could4mean4the4EXACT4opposite.

Confused?4Let4Brad4Pilon4explain…

9
The&Theory&of&Fat&Availability
Brad&Pilon

To4explain4the4theory4of4fat4availability,4we4have4to4start4with4a4little4bit4of4basic4physiology.4

Specidically,4we4have4to4look4at4how4our4body4fat4actually4works.4

The4main4purpose4of4our4body4fat4is4to4serve4as4an4‘energy4reservoir’4for4our4bodies.44In4

times4of4caloric4excess4(overeating)4our4body4fat4expands4to4store4energy4by4one4of4two4

processes:

41.$Hypertrophy$$(fat4cells4get4bigger4in4size)

2.$Hyperplasia$$(fat4cells4multiply4in4number)

They4expand4to4store4energy4in4the4form4of4triglycerides,4to4be4used4later4as4energy4to4

supply4our4metabolic4demands4when4energy4from4food4is4limited4(caloric4restriction4or4

dieting).4In4other4words,4our4body4fat4has4the4unique4ability4to$rapidly$expand$or$contract4

depending4on4nutritional4status4(Energy4Surplus4or4Energy4Dedicit).

Free4fatty4acids4(FFAs4for4short)4are4what4is4released4from4adipose4(fat)4tissue4when4we4

need4energy.444Notice,4this4is4happening4throughout4the4day4even4if4you’re4not4dieting;4

however,4it’s4elevated4when4we4are4fasting,4exercising4or4in4a4caloric4dedicit4(dieting).4This4is4

a4very4good4thing4since4most4of4us4who4are4dieting4and4exercising4are4doing4so4because4we4

want4to4decrease4the4amount4of4our4body4fat!

10
When4“fat”4is4released4from4your4body4fat4stores,4it4can4end4up4in4a4few4different4places.4

1..4It4can4go4to4the4liver4and4get4stored4there

2..4It4gets4burned4for4fuel4by4other4organs4(heart,4liver,4kidneys4etc).4

3..4It4simply4gets4recycled4back4into4your4body4fat4cells4to4be4reXstored.4[Thompson4

BR4Mol4Cell4Endocrinol.42010;4Ahmadian4M4Int4J4Biochem4Cell4Biol42010]

The4simple4reality4is4that4all434of4these4processes4are4happening4throughout4the4day,4every4

day.4The4major4difference4when4gaining4or4losing4weight4will4be4the4percentage4of4fat4being4

recycled4back4into4fat4tissue4versus4the4amount4being4burned4by4other4organs.4

The4movement4of4fat4in4and4out4of4your4fat4cells4is4an4extremely4important4process4that$

needs$to$be$tightly$regulated.4The4FFAs4that4are4not4burned4as4fuel4must4quickly4be4taken4

up4by4the4liver4or4recycled4and4stored4back4in4your4fat4tissue.4

Excess4circulating4fat4that4is4not4either4burned4or4stored4can4cause4an4indlammatory4

response,4which4when4chronically4elevated,4can4lead4to4a4whole4host4of4health4issues4and4

metabolic4disease4states4[Sun4K4J4clin4invest42011].4This4is4how4excess4fat4and4an4inability4to4

effectively4burn/store4the4fat4contributes4to4metabolic4disorders4like4adult4onset4diabetes4

and4heart4disease.

And$it$gets$worse.44Should4this4extra4fat4remain4circulating4for4too4long,4it4can4also4cause4

‘ectopic’4fat4storage,4which4is4basically4fat4being4stored4in4places4it4shouldn’t4be4stored4(like4

11
your4heart4and4liver).4I'm4sure4you4can4imagine4how4this4can4lead4to4severe4health4

consequences4in4the4longXterm.4

As4you4can4see4it4is4extremely4important4for4your4body4to4regulate4the4amount4of4fat4

entering4your4blood4stream.4

Basic$gist:44you4cannot4have4every4single4one4of4your4fat4cells4empty4out4all4at4once4into4

your4blood4X4the4results4would4be4catastrophic!4

Each4of4your4fat4cells4is4able4to4release4fats4into4your4blood4stream4at$a$predetermined$

rate,4and4the4‘rate’4at4which4an4adipocyte4can4do4this4is4relatively(7ixed(for(your(own(

protection.4It4can4increase4to4match4the4needs4created4by4dieting4and4exercise,4but4even4

during4exercise,4higher4energy4needs4simply4cannot4be4met4by4fat4(which4is4why4we4rely4

primarily4on4carbohydrate4during4high4intensity4exercise).

The$amount$of$energy$your$fat$can$provide$when$you$are$dieting$is$dependent$on$

how$much$body$fat$you$have.$The$more$body$fat$you$have,$the$larger$the$calorie$

deVicit$you$are$able$to$‘Vill’$with$the$energy$stored$in$your$fat.

The4word4‘dill’4is4actually4a4good4way4of4describing4what4your4body4fat4does4when4you’re4

dieting.4When4you4diet,4you4create4an4energy4dedicit4–4essentially4a4gap4between4the4amount4

of4energy4you4take4in,4and4the4amount4of4energy4you’re4expending4on4a4daily4basis.4In4an4

ideal4world,4this4gap4is4dilled4exclusively4by4the4energy4that4is4stored4in4your4body4fat.

12
However,4as4you4lose4body4fat,4the4amount4of4fat4that4can4be4released4also4decreases.4This4

means4most4people4do4dieting4wrong,4and4speciVically,$they$do$it$backwards.4The4more4

bodyfat4you4have,4the4lower4you4can4go4with4your4calories4and4longer4you4can4go4eating4low4

calories4without4experiencing4any4ill4effects.4But,4towards4the4end4of4a4diet,4when4body4fat4

levels4get4lower4and4lower,4the4calorie4dedicit4needs4to4be4shorter4and4smaller.

The$time$for$Rapid$Fat$Loss

When4you4are4carrying4large4amounts4of4excess4body4fat,4you4can4eat4less4for4longer4

because4your4body4has4plenty4of4fat4to4burn4as4a4fuel4to4‘dill4in’4your4calorie4dedicit.44One4way4

to4imagine4it4is4like4having4a4full4‘tank’4of4reserve4energy.44As4your4body4fat4levels4decrease4

you4can4no4longer4handle4as4large4a4dedicit4for4as4long4a4period4of4time.4This4makes4sense4

that4the4less4fat4you4have4to4lose,4the4slower4it4comes4off.444Think$of$it$as$having$less$“taps”$

to$pull$from,$where$each$“tap”$has$a$maximum$outVlow$of$fats$that$can$be$released$in$

any$given$time$period.

At4the4extreme4low4end,4when4your4body4fat4cannot4‘keep4up’4with4the4energy4dedicit4you've4

imposed4on4your4body,44the4energy4MUST4come4from4SOMEWHERE.4This4is4when4you4are4

at4risk4of4losing4lean4body4mass4during4dieting4(commonly4referred4to4as4‘starvation4mode’).4

This4happens4at4extremely4low4levels4of4body4fat,4under46%4in4men4and412%4in4women4

[Friedl4K.E.44J4Appl4Phsiol,41994].4

When4a4large4energy4dedicit4is4maintained4while4there4is4limited4body4fat4available,4

metabolic4disturbances4such4as4altered4Testosterone,4Thyroid4and4Cortisol4levels4begin4to4

13
take4place4and4negatively4affect4both4your4muscle4mass,4and4overall4muscle4strength4[Nindl4

B.C.4Med4Sci4Sports4Exerc,42007;4Freidl4K.E.4J4Appl4Physiol42000].

This$is$the$theory$of$fat$availability4–4As4body4fat4levels4decrease4so4does4your4ability4to4

handle4a4large4energy4dedicit.44Most4trainers4or4weight4loss4coaches4are4not4paying4attention4

to4(or4are4completely4unaware4of)4the4Theory4of4Fat4Availability4when4they4design4a4diet.4

They4end4up4telling4their4clients4to4continually4decrease4the4amount4of4calories4they4

consume4as4they4get4leaner;4this4leads4to4a4whole4host4of4problems,4including4feeling4

sluggish,4depressed,4moody,4a4loss4of4muscle4mass,4water4retention4and4bloating,4metabolic4

alterations4and4a4general4feeling4of4‘not4wanting4to4diet4or4exercise4anymore’.4[Freidl4K.E.4J4

Apple4Physiol,41994;4Keys,4A.4Biology4of4Human4Starvation,41950;4Keys,4A.4Science4

Washington,41946;4Taylor4H.L.4Science,41950]

The$Theory$of$Fat$Availability:

• There4is4a4dixed4rate4of4fat4that4can4be4released4from4a4fat4cell.

• The4more4fat4you4have,4the4more4fat4can4be4used4as4a4fuel4when4dieting.

• The4less4fat4you4have,4the4less4fat4can4be4used4as4a4fuel4when4dieting.

• Towards4the4end4of4a4weight4loss4diet,4when4body4fat4is4extremely4low4you4may4not4have4
enough4fat4to4handle4a4large4caloric4dedicit4anymore.

14
The&Reverse&Taper&Protocol
By&John&Barban

Calories4could4be4the4most4confusing4part4of4all4health4and4nutrition.4After4all,4if4each4of4us4

knew4how4many4calories4we4should4be4eating,4the4health4and4ditness4industry4would4look4a4

lot4different.

But4this4is4where4the4confusion4comes4in.4We4DON’T4really4know4how4many4calories4we4

should4be4eating.4We4don’t4know4what4is4optimal4and4what4amount4is4potentially4

dangerous.4In4fact,4many$of$us$don’t$even$really$know$what$a$calorie$is.4

So4to4start4–4a4calorie4is4the4amount4of4energy4required4to4warm4one4gram4of4airXfree4water4

from43.54°C4to44.54°C4at4standard4atmospheric4pressure.4In4other4words,4it’s$just$a$way$to$

measure$energy.4You4can’t4touch4or4pick4up4a4calorie4and4you4can’t4see4them.4They4are4a4

form4of4measurement,4like4an4inch4or4a4degree.4Therefore4a4CALORIE$IS$A$CALORIE.4Saying4

all4calories4are4not4equal4is4like4saying4an4inch4of4string4is4longer4than4an4inch4of4yarn!4It’s4a4

measurement;4it4has4to4be4the4same4by4dedinition.

So4what4we4are4dealing4with4when4we4talk4about4calories4is4really4just4energy4–4or4more4

accurately4the4energy4provided4through4diet.4Since4your4body’s4total4energy4needs4are4

made4up4of4the4calories4(energy)4provided4by4your4diet4and4the4calories4(energy)4provided4

by4your4body4from4it’s4stores4(hopefully4your4body4fat).4A4“diet”4is4simply4a4way4to4lower4the4

energy4being4provided4from4your4food4in4a4way4that4forces4the4dedicit4to4be4dilled4in4by4the4

energy4you4have4stored4in4your4body.

15
Based4on4this4premise,4it4does4not4take4a4PhD4to4realize4that4someone4with45%4body4fat4

(dangerously4low4internal4energy4stores)4should4not4be4eating4an4extremely4low4calorie4diet4

for4an4extended4period4of4time,4if4at4all.444Also,4someone4with45%4body4fat4really4shouldn’t4

even4be4fasting4for4any4longer4than4244hours4EVER.44Heck,4I’m4not4even4sure4if4a4person4at4

this4level4of4body4fat4should4be4fasting4for4weight4loss4at4all4(after4all,4the4goal4isn’t4to4have4

zero(percent4body4fat).

In4order4for4a4diet4plan4to4be4effective,4you4should4match4your4degree4of4energy4dedicit4up4

with4the4degree4of4fat4you4have4left4to4lose.4The4more4body4fat4you4have4to4lose,4the4larger4

energy4dedicit4you4can4work4with.4

As4you4start4to4lose4weight,4you4can4start4to4eat4more4calories4until4you’ve4normalized4at4the4

end4to4the4amount4of4calories4you4need4to4sustain4your4new4bodyweight.44In4other4words4

you4do4the4EXACT4opposite4of4any4other4diet.4You$start$low$and$end$high...or$to$be$more$

speciVic$you$end$at$‘maintenance’.4

This4is4the4main4benedit4of4Reverse4Taper4Dieting4–4not4only4do4you4match4your4calorie4

dedicit4to4your4body4fat,4but4you4also4slowly4increase4to4the4amount4of4calories4needed4to4

maintain4your4new4lean4body4–4this4is4what4we4call4“Calorie4Optimization”.4We4do4NOT4

want4you4to4be4on4a4diet4for4the4rest4of4your4life.4We4want4you4to4learn4how4to4eat4at4a4level4

that4is4“Optimized”4for4your4new4body.

16
Now,4here4is4the4real4kicker,4and4the4reason4that4the4Reverse4Taper4Protocol4is4so4important4

–4weight4loss4will4always4follow4an4energy4dedicit.4There4is4no4way4around4this4physiological4

fact.44The4less4you4eat4the4more4weight4you4will4lose.4Unfortunately4this4is4even4true4if$the$

total$deVicit$is$more$than$the$energy$your$bodyfat$can$supply.44

Our4goal4is4to4achieve4and4then4maintain4the4maximum4rate4of4FAT$LOSS4while4we4lose4

body4fat,4and4not4to4go4over4this4rate4in4the4false4assumption4that4more4WEIGHT$LOSS4

somehow4means4more4FAT$LOSS.4This4is4an4important4distinction4to4make.4You4can4still4

have4a4dedicit4larger4than4what4your4body4fat4can4dill4in,4however4this4is4not4what4you4want4

to4do4since4the4energy4must4come4from4somewhere4else4–4often$times$this$means$blood$

sugar$and$protein$sources$such$as$your$internal$organs$and$even$muscle$mass.44

Based4on4these4facts,4it's4quite4obvious4that4the4rate4that4your4body4fat4can4meet4your4dedicit4

is4also4the4Optimum$Rate$of$Weight$Loss44(ORWL).44You4can4exceed4your4ORWL,4but4doing4

so4will4only4be4due4to4a4combination4of4transient4water4loss4and4lean4mass4loss.4This4is4the4

result4of4‘crash’4dieting4and4losing4too4much4size,4shape,4energy4and4mass4along4the4way.4

You$can’t$just$force$fat$loss$to$happen$faster$than$your$body$can$handle4(not4without4

powerful4drugs).4Therefore,4your4goal4should4be4to4optimize4it4and4match4your4calorie4

dedicit4with4your4maximum4rate4of4potential4FAT$LOSS4at4any4given4body4fat4percentage.4

This4maximum4rate4changes4as4your4body4fat4percentage4changes4and4for4this4reason,4we4

suggest4a4weekly4assessment4to4see4what4your4projected4fat4loss4will4be4based4on4your4

available4fat.4

17
Remember,4in4most4cases,4you4will4never4be4able4to4eat4below4your4fat4availability4level4

until4you4get4noticeably4lean.4At4these4higher4levels4of4body4fat,4it4would4be4nearly4

impossible4to4create4an4energy4dedicit4that4exceeds4your4fat4availability.4

In4fact,4this4would4be4near4impossible4even4at4what4most4people4would4consider4a4healthy4

level4of4body4fat.4But4once4you’re4really4lean4(close4to4a4visible46Xpack4for4guys)4this4

becomes4a4DAILY4possibility.4If4you’ve4ever4done4a4transformation44or4ditness/bodybuilding4

contest,4or4know4someone4who4has,4then$you$know$that$the$highest$risk$of$muscle$loss$

is$in$the$Vinal$weeks$of$the$dieting$process.

With4the4Reverse$Taper$Protocol$(RTP),4you4start4with4your4lowest4calorie4intake4when4

you4have4the4highest4body4fat4percentage.4As4your4body4fat4percentage4decreases,4you4

slowly4taper4up4your4calories4to4the4point4where4you4end4your4diet4in4contest4shape4AND4

eating4a4‘maintenance’4level4of4calories.4In4other4words,4with4the4reverse4taper,4you4slowly4

progress4from4calorie4restriction4to4calorie4optimization4and4learn4how4to4maintain4your4

new4lower4level4of4body4fat4all4while4losing4the4maximum4amount4of4body4fat4possible.4This$

is$your$best$defense$against$rebound$weight$gain.4And4make4no4mistake4about4it,4MOST4

competitors4and4dieters4in4general4experience4a4rebound4weight4gain.4This4is4why4you4hear4

the4stat4that4goes4something4like4this:4“95%4of4all4dieters4gain4all4the4weight4back”.4This4is4

because4they’re4following4a4standard4taper4protocol4instead4of4the4reverse4taper4protocol.4

18
The4bottom4line4is4the4leaner4you4get,4the$slower$you$will$lose$fat.4This4is4an4extremely4

important4fact4you4must4understand4since4any4‘crash4dieting’4when4you4are4already4

extremely4lean4can4result4in4muscle4loss.44Slower4fat4loss4does4NOT4mean4you've4BROKEN4

anything4(like4your4metabolism).4The4lower4your4body4fat4percentage4is,4the4more4precise4

you4must4be4with4your4calorie4intake4to4avoid4lean4mass4loss.

Actually,44many4of4the4bodybuilders4and4ditness4competitors4I4have4worked4with4will4report4

their4bodyweight4hardly4budging4at4all4in4the4dinal42X44weeks4of4dieting4for4a4competition,4

even4though4they4are4still4getting4visibly4leaner.4These4people4have4managed4to4get4such4a4

low4body4fat4level,4they’re4now4experiencing4the4slowest4rate4a4human4body4can4possibly4

lose4fat4regardless4of4how4‘hard’4they4try4to4diet4or4force4it.4

When4ditness4competitors4and4bodybuilders4try4to4continue4dieting4hard4at4these4lower4

body4fat4levels,4they4start4feeling4weak,4depleted4and4exhausted.4This4is4when4competitors4

are4also4at4risk4of4a4rebound4binge4if4they4try4to4push4their4diet4too4hard4at4such4low4body4fat4

levels.4At4this4time,4many4attempt4to4correct4the4problem4with4an4increased4calorie4intake4

day4(sometimes4called4a4cheat4day4or4reXfeed4day)4or4by4cycling4their4calories4or4

carbohydrates.4However,4this4still4doesn’t4prevent4the4problem4from4happening4again4X4it’s$

just$a$temporary$Vix.4

Dieting4too4hard4and4trying4to4force4fat4loss4to4happen4faster4than4what's4possible4is4what4

leads4people4to4believe4all4of4the4‘dixes’4such4as4cheat4days4and4carb4cycling4are4necessary4

and4somehow4play4some4sort4of4metabolic4trick4on4your4system.4In4reality,4they4were4simply4

19
pushing4harder4than4their4body4could4go4at4the4time4and4created$a$need$to$recover$from$

overbdieting.4

This4is4also4why4RTP4is4the4pattern4of4eating4I4have4learned4to4be4most4effective4for4

stripping4off4body4fat4while4teaching4people4of4all4shapes4and4sizes4how4to4maintain4their4

new4body4size4once4it’s4over.4

By4following4RTP,4you4will4be4starting4low4and4ending4higher4at4your4maintenance4calorie4

needs4for4your4new4body.4This4way,4you4end4up4slowly4learning4how4to4eat4for4your4new4

size.4

By4following4the4theory4of4fat4availability4and4using4a4reverse4taper4for4your4diet,4you4slowly4

eat4up4to4your4new4calorie4requirement.4Instead4of4crashing4at4the4end4of4the4diet,4you4will4

eat4your4way4back4up4to4a4healthy4normal4calorie4level4for4your4new4leaner4lighter4body.

Reverse$Taper$Protocol$Recap:

• Match4the4size4of4your4calorie4dedicit4to4the4size4of4your4body4fat4stores.4(the4more4fat4you4

have4to4lose,4the4bigger4the4dedicit4you4can4sustain)

• Eliminates4the4tired4and4lethargic4feelings4that4normally4come4with4crash4dieting.

• Eliminates4the4risk4of4binging4and4out4of4control4cheat4days.

• Ensures4that4all4the4weight4lost4is4fat4and4not4muscle.

• Teaches4you4how4to4eat4to4maintain4your4new,4lean4body.

• Eliminates4the4potential4for4a4huge4rebound4and4massive4weight4regain

20
How&to&‘Reverse&Taper’
By&John&Barban

To4follow4the4C.O.R.E.4approach4and4Reverse4Taper4Protocol,4you4need4to4know4how4much4

body4fat4you4currently4have.4Luckily,4we4can4estimate4this4using$the$difference$between$

your$current$waist$measurement$and$your$ideal$golden$waist$goal.4

Simply4put,4your4waist4is4the4best4predictor4of4overall4body4fat4percentage.44It’s4scalable4to4

height4(so4it4works4for4all4people)4and4your4waist4can’t4be4tricked4by4being4overly4muscular4

the4way4the4BMI4can.44For4example,4if4you’re45’10”4with4a4404inch4waist,4it4doesn’t4matter4

how4much4muscle4mass4you4have,4at4this4waist4size4you’re4simply4carrying4too4much4fat.4

[Heymsfeild4B.S.42008;4Heymsfeild4B.S.420114].4

In4fact,4as4with4everything4related4to4the4Adonis4Index4systems,4we4will4rely4on4the4easy4

metric4of4body4circumferences4to4track4fat4loss,4muscle4loss,4estimated4calorie4needs4and4

estimated4maximal4fat4loss4throughout4the4dieting4process.

Remember,4as4with4everything4we4discuss,4these4numbers4are4rough4guidelines;4however,4I4

will4say4that4the4leaner4you4get,4the4more4important4these4numbers4become.4

21
IMPORTANT$NOTE:$

The4numbers4that4our4reverse4taper4protocol4software4generate4for4you4are4meant4to4be4a4

target4that4you4can4shoot4for4on4a4daily4basis4for4the4week4BUT4it’s4not4100%4required4to4hit4

these4numbers4every4day.4You4can4certainly4go4below4the4number4given4by4the4software4

calculator4with4this4simple4rule...DO4NOT4GO4LOWER4THAN4THE4GIVEN4NUMBER4FOR4

LONGER4THAN434DAYS4IN4A4ROW.

Using4CORE,4we4will4track4your4weekly4measurements4and4use4them4to4determine4your4

specidic:

A..4Weekly4fat4loss4goal

B..4Weekly4calorie4intake4goal

[ALWAYS$REMIND$YOURSELF$THESE$ARE$WEEKLY$GOALS,$THE$DAILY$NUMBER$WILL$

FLUCTUATE]

These4numbers4should4serve4as4your4weekly4goal4for4weight4loss,4and4as4a4rough4guide4for4

how4many4calories4you4should4be4eating4to4reach4that4goal.4

Depending4on4how4much4weight4you4have4to4lose,4there4may4be4periods4in4the4beginning4of4

your4diet4where4it's4highly4doubtful4that4you4would4reach4the4maximum4weight4loss4goal.4

This$doesn’t$mean$you$are$doing$it$wrong,4but4rather4that4the4amount4of4calories4your4

body4fat4can4provide4exceeds4any4reasonable4calorie4dedicit4you4can4create.44

22
As$an$example,4a43004pound45’10”4man4may4have4enough4body4fat4to4theoretically4handle4a4

10,0004calorie4dedicit4every4single4day.4Yet,4it4would4be4highly4unrealistic4to4expect4him4

actually4CREATE4a410,0004calorie4dedicit4every4single4day.4This4would4require4eating4zero4

calories4and4working4out4intensely4for4approximately4104hours.4Clearly4this4is4not4realistic.

As4another4example,4the4same45’104man4who4is4now4‘stage4ready’4at41704pounds4may4only4

have4a4total4of4104pounds4of4fat4on4his4entire4body.4This4is4likely4not4enough4to4supply4his4

needs4in4an4extreme4or4prolonged4dedicit.4

Along4the4same4lines,4during4the4dinal4stages4of4your4weight4loss4transformation4you4may4be4

expected4to4lose4a4half4(or4even4a4quarter)4of4a4pound4of4fat4PER$WEEK.

This4doesn’t4mean4you4can’t4lose4MORE4weight,4but4it4does4mean4you4increase4your4chances4

of4losing4muscle4mass,4since4you4simply4do4not4have4the4body4fat4stores4needed4to4meet4the4

dedicit4you4create.

Don’t$mistake$this$for$‘starvation$mode’$–4what4I4am4actually4referring4to4here4is4

‘wasting’.444Your4metabolism4is4not4crashing;4rather4you4simply4do4not4have4enough4fat4to4

meet4the4calorie4dedicit4you've4created4and4thus4your4body4will4need4to4dind4the4calories4

elsewhere4–4which4may4end4up4being4drawn4from4some4of4the4amino4acid4stores4in4your4

muscles.44

23
The4bad4news4is4that4starvation4mode4(a4lowered4metabolism4as4a4result4of4dieting)4does$

become$a$concern4after4you4have4spent4time4in4a4greater4dedicit4than4your4body4fat4can4

supply,4and4as4a4result4have4lost4mass4from4vital4organs4and4skeletal4muscle.44However,4

recall4that4this4is4a4rare4situation4in4almost4all4cases4EXCEPT4during4the4dinal4stages4of4

contest4preparation4or4during4times4of4true4famine4or4starvation.

The4good4news4is4if4you've4somehow4dieted4so4hard4that4you4did4manage4to4lose4a4bit4of4

muscle4mass,4you4can4absolutely4gain4in4back4later4if4you4wish4to4do4so.4This$is$because$

muscle$mass$losses$are$not$permanent.

In4the4following4pages4you4will4dind4a4series4of4guidelines4based4on4the4difference4between4

your4current4waist4and4your4ideal4waist,4as4well4as4ways4to4measure4muscle4loss4and4to4

guide4your4weight4loss4through4RTP.44The$goal$is$to$end$up$as$lean$as$you$want$AND$to$

understand$exactly$how$to$eat$to$stay$lean.

Also4along4with4this4manual,4you4have4access4to4some4web4based4software4which4has4all4the4

proprietary4algorithms4we've4created4embedded4to4estimate4your4maximal4fat4loss4and4

needed4calorie4intakes.44(NOTICE:44these4algorithms4are4not4available4other4than4through4

this4web4based4software,4so4please4don't4ask)

24
Reverse$Taper$Recommendations:

• Track4your4body4measurements4and4use4them4to4guide4your4overall4calorie4intake4and4fat4

loss4expectations4each4week.

• Depending4on4the4amount4of4extra4fat4you4are4carrying4you4may4not4be4able4to4hit4the4

maximal4amounts4of4fat4loss4available4at4the4beginning4stages4of4your4transformation.

• Towards4the4end4of4your4transformation4the4levels4may4seem4very4low,4but4remember,4

this4is4all4in4the4name4of4preserving4muscle,4mood4and4sanity.

• This4has4nothing4to4do4with4starvation4mode,4and4everything4to4do4with4fat4availability.

• Use4this4protocol4in4order4to4avoid4the4risk4of4weight4regain

25
C.O.R.E.&and&IntermiJent&Fas<ng
By&Brad&Pilon

Many4of4our4contest4winners4have4followed4the4principles4within4Eat4Stop4Eat4during4their4

transformations.4An4interesting4observation4we've4made4is4that4the4winners4who4did4use4

Eat4Stop4Eat4found4their4approach4to4intermittent4fasting4seemed4to4change4throughout4the4

transformation4process.444

Just4like4dieting,4the4Theory$of$Fat$Availability4and4the4Reverse$Taper$Protocol4will4

dictate4how4long4and4often4you4can4and4should4fast.4Even4before4you4understood4the4

concept4of4RTP,44you've4likely4noticed4how4longer4fasts4become4more4difdicult4as4you4get4

leaner.4

While4many4have4started4their4transformations4doing4multiple448X724hour4fasts,4or4by4

fasting4everyXotherXday,4most4dind4once4they4reach4more4extreme4levels4of4leanness,4two4

full424Xfasts4per4week4is4all4they4can4handle,4and4some4even4feel4it4more4appropriate4to4use4

only4one4fast4per4week.4

The4move4to4one4fast4per4week4towards4the4dinal4stages4of4a4diet4makes4a4lot4of4logical4sense4

considering4(as4we’ve4said4before)4the4goal4isn’t4to4hit4zero4percent4body4fat!4Rather,4we4are4

trying4to4get4lean;4then4learn4how4to4stay4lean.

26
Finally,4it’s4quite4common4to4hit4a4point4where4it’s4more4convenient4to4switch4your4fasting4

length4and4frequency4to4be4lower4than4the4recommended4244hours4in4Eat4Stop4Eat4down4

into4the414X184hour4range,4and4increase4the4frequency4to4between43X54times4per4week.4

As4long4as4you're4keeping4your4fasting4dlexible,4you’re4still4doing4Eat4Stop4Eat.4I4won’t4be4

offended4if4you4opt4to4use4these4shorter4length,4more4frequent4fasts4during4the4dinal4stages4

of4your4transformation.

A4244hour4fast4is4still4the4main4and4ideal4recommendation4for4most4people4when4we4look4at4

the4Theory4of4Fat4Availability4based4on4the4following4points:

1.4It4is4easy4to4remember4(most4of4us4structure4our4lives4around4a4244hour4clock)

2.4It’s4not4overly4intrusive4on4your4life

3.4It4still4allows4you4to4enjoy4food4every4day4

4.4Given4the4previous4three4benedits4it4still4results4in4a4substantial4calorie4dedicit4and4

a4shift4into4fasted4state4metabolism

However,4there4is4a4less4obvious4reason4why4244hours4was4chosen4as4the4ideal4fasting4time4

for4Eat4Stop4Eat.4It$still$works$as$an$effective$fat$loss$tool$for$people$who$are$very$lean.4

A4244hour4fast4allows4for4a4fairly4large4calorie4dedicit4with4a4concurrent4shift4to4a4

metabolism4that4burns4predominantly4body4fat4as4a4fuel4source,4all4while4still4allowing4you4

to4eat4every4single4day.

27
244hours4of4fasting4spread4between4two4days4is4not4long4enough4to4exceed4the4dedicit4that4

could4be4dilled4in4with4body4fat4even4in4very4lean4people4(the4exception4being4bodybuilders4

and4digure4competitors4at4extremely4low4body4fat4percentages4that4cannot4be4maintained4

for4longer4than4a4few4days).4

In4other4words,4almost4by4accident,4a424Xhour4fast4done4once4or4twice4a4week4adheres4to4the4

Theory4of4Fat4Availability4for4the4vast4majority4of4the4population.

For4people4with4higher4body4fat4levels,4it’s4absolutely4possible4to4fast4for4longer4than4244

hours4with4little4risk4of4muscle4loss.4Many4people4have4successfully4fasted4for436X484and4

even4724hours.44Yet4rest4assured,4this4however4cannot4be4maintained4as4body4fat4starts4to4

drop.4

It4seems4that4in4general,4people4like4to4experiment4with4longer4fasts4at4the4beginning4of4

their4weight4loss4journey4and4depending4on4the4total4amount4of4fat4there4is4to4lose,4this4can4

be4a4very4effective4starting4strategy.4However,4if4these4extended4fasts4are4not4adjusted4down4

to4shorter4durations4as4body4fat4decreases,4difdiculty4with4the4process4as4well4as4lethargy,4

anxiety4and4rebound4eating4can4be4the4result.

The4reason4for4this4obviously4is4the4Theory$of$Fat$Availability.

Based4on4these4dindings4and4our4continuing4work4with4the4golden4ratio,4we4have4created4a4

more4succinct4guide4to4fasting4for4the4sole4purpose4of4a4body4transformation4which4allows4

28
for4longer4fasts4at4the4beginning4of4a4transformation,4but4also4sets4guidelines4for4fasting4

length4as4you4lose4body4fat.

I4should4note4that4I4still4do$not$make$a$standard$recommendation$for$longer$fasts4as4

part4of4the4ongoing4Eat4Stop4Eat4‘lifestyle’,4but4I4completely4understand4their4value4in4a$

short$term$focused$and$targeted$fat$loss$transformation.4

Our4recommended4upper4limit4for4a4fast4is4724hours4since4this4is4the4limit4I've4found4in4all4of4

my4research.4This4is4also4the4limit4we’re4comfortable4with4because4different4physiological4

needs4and4concerns4arise4with4fasts4that4exceed4this4mark4and4are4not4fully4understood4in4

the4scientidic4research.

As4a4very4simple4and4easy4to4follow4metric4–4here$are$the$fasting$recommendations$for$

anyone$undergoing$substantial$fat$loss:

• If4your4current4waist4is4greater4than464inches4above4your4golden4waist4the4longest$you$

should$fast$for$is$72$hours.4(I4do4not4recommend4fasting4for4longer4than4724hours4

ever)

• If4your4current4waist4is4between444and464inches4above4your4golden4waist4the4longest$

you$should$fast$for$is$48$hours.

29
• If4you4are4within41.54inches4of4your4golden4waist,4the4LONGEST(you(should(fast(is(24(

hours.

This$does$not$mean$that$I$RECOMMEND$these$longer$fasts,4but4rather4I4am4providing4

guidelines4and4our4suggested4upper4limit4to4fasting4length4by4connecting4it4to4the4

Theory4of4Fat4Availability.4

Also4please4note,4at4extremely4lean4levels4of4body4fat4(contest4ready)4even$a$24bhour$

fast$may$be$difVicult.4In4fact,4at4levels4of44X5%4body4fat4in4men4and410X12%4body4fat4in4

women4I4don’t4really4see4the4point4of4combining4fasting4with4a4calorie4dedicit4–4As4we4

said4earlier4the4goal4isn’t4zero4percent4fat!4

It4doesn't4take4a4PhD4to4realize4when4you're4eating4in4a4calorie4dedicit4the4‘dedicit’4must4

be4supplied4from4an4internal4body4source.4If4you4have4minimal4body4fat4other4sources4

must4be4utilized4for4energy,4namely4amino4acids4pools4and4lean4body4mass.4While4short4

acute4dedicits4are4still4possible,4a4prolonged4dedicit4(either4long4dieting,4or4fasting4longer4

than4244hours)4can4easily4lead4to4lethargy,4loss4of4energy4a4host4of4temporary4metabolic4

changes4and4possible4muscle4loss.

At4this4point4I4would4recommend4either424Xhour4fasts4once4or4twice4a4week4with4very4

little4calorie4dedicit4on4the4remaining4days,4or4shorter4more4frequent4fasts4on4the4order4

of412X164hours4(essentially4larger4breaks4between4meals).

30
From4my4experience4and4the4available4research,4I4see4this4as4the4best4approach4to4using4

intermittent4fasting4during4a4body4transformation.44You4can4try4longer4fasts4if4you4wish4

during4the4initial4stages4of4weight4loss,4but4once4you4start4to4approach4your4golden4

waist,4I4would4expect4you4to4be4back4to4fasting4once4or4twice4a4week4for4244hours4tops.4If4

at4this4point4you4want4to4move4even4further4towards4extreme4levels4of4low4body4fat,4you4

could4consider4even4dropping4to414fast4per4week,4or4reducing4the4time4per4fast4to4below4

244hours.

There$is$one$beneVit$to$fasting$during$the$later$stages$of$RTP.44Since4weight4loss4is4

low4relative4to4the4beginning4phases,4it4is4hard4to4digure4out4the4‘right’4amount4of4

calories4to4lose4weight.4Here4is4where4fasting4can4help4ensure4you're4still4making4

progress.4Generally,4the4morning4of4a4244hour4fast4is4the4best4time4to4measure4your4body4

weight,4and4you4can4be4guaranteed4that4some4fat4loss4occurs4during4every4single4244

hour4fast4you4do.4So4in4the4dinal4stages4of4a4transformation,4you4can4use4your4fasts4as4

your4period4of4fat4loss,4then4the4other4days4as4maintenance4or4very4slow4fat4loss.

Once4your4new4level4of4leanness4is4reached,4you4can4experiment4with4upping4your4

calories4on4the4days4you4eat4until4you4dind4a4sweet4spot4that4is4an4enjoyable4mix4of4eating4

and4fasting4that4allows4you4to4maintain4your4new4body4with4minimal4effort.

31
Fasting$recommendations:

• I4do4not4suggest4fasting4for4longer4than4724hours.

• Extended4length4fasts4(up4to4724hours4are4OK4during4the4beginning4stages4of4your4

transformation,4but4are4not4advised4towards4the4end4of4your4transformation).

• I4would4prefer4to4see4shorter4more4frequent4fasts4(3X4416X184hour4fasts)4as4opposed4to4

less4frequent4longer4fasts4(14100Xhour4fast4per4week).

• Our4optimal4fasting4protocol4is4still424Xhours,4once4or4twice4a4week.

• As4a4guide4to4fasting4length4while4dieting,4please4use4the4following4metrics:

4 1.4If4your4current4waist4is4greater4than464inches4above4your4golden4waist4the4longest4
you4should4fast4for4is4724hours.4(I4do4not4recommend4fasting4for4longer4than4724hours4ever)

4 2.4If4your4current4waist4is4between444and464inches4above4your4golden4waist44 the4
Longest4you4should4fast4for4is4484hours.

4 3.4If4you4are4within41.54inches4of4your4golden4waist4the4LONGEST4you4should4fast4is4
244hours.

32
C.O.R.E.&and&Protein&Intake
By&Brad&Pilon

One4of4the4main4concerns4people4have4while4dieting4is4diguring4out4the4amount4of4protein4

they4should4be4eating.4You'll4often4hear4that414gram4of4protein4per4pound4of4body4weight4is4

a4good4guideline4for4muscle4gain4and4fat4loss.4However,4as4I’ve4pointed4out4in4“How4Much4

Protein,”4this$guideline$is$overly$simplistic4(For4instance,4why4would4a43004pound4obese4

person4need41004grams4more4protein4per4day4then4a42004pound4lean4athlete?).

While4it’s4easy4to4simply4use4the4suggested4range4found4in4“How4Much4Protein”4(70X1204

grams4per4day),4it4is4important4to4remember4that4the4dindings4within4that4book4were4based4

on4the4protein4needs4for4muscle$building,4and4did4not4address4the4changing4needs4that4

may4occur4while$you$are$dieting.4

In4reviewing4the4research4on4the4benedits4a4higher4protein4diet4has4on4weight4loss4(mostly4

the4possible4effect4on4satiety),4our4dindings4are4very4similar4to4the4current4body4of4scientidic4

research.444For4most4people4the4recommended4amount4of4protein4found4within4“How4Much4

Protein”4(70X1204grams)4is4an4excellent4starting4point4for4any4weight4loss4program,4

however4the4amount4of4protein4you4need4may4actually4be4SLIGHTLY4increased4as4you4lose4

body4fat.4And,$it$may$continue$to$increase$the$leaner$you$become.

While4the4science4behind4this4increased4protein4need4is4at4times4somewhat4theoretical,4we4

still4do4not4know4EXACTLY4how4much4protein4is4optimal4for4muscle4mass,4weight4loss4and4

health.4The4good4news4is4there4is4very$little$evidence$to$suggest$that$slightly$increasing$

33
your$protein$intake$would$be$detrimental$to$health,$weight$loss$or$muscle$growth.4

Based4on4this4reasoning4it4is4logical4to4suggest4that4a4slightly4increased4protein4intake4may4

be4benedicial4during4the4body4transformation4process.

These4increased4needs4can4be4met4in4a4very4simple4manner4X4as4you4slowly4increase4your4

calorie4intake4using4RTP,4you$keep$your$protein$intake$as$a$percentage$of$total$calories$

the$same.4

In4doing4so,4a4200X5004total4daily4calorie4increase4would4result4in4roughly4a4154to4504gram4

increase4in4daily4protein4intake4depending4on4the4percentage4of4protein4in4your4diet4and4

assuming4you4increase4all4the4foods4you4consume4uniformly4(in4other4words,4eat4all4the4

same4stuff,4just4a4few4bites4more4of4it4at4each4meal).

However,4there4is4an4even4simpler4way4to4account4for4any4extra4protein4needs4–4either4add4

in4one4‘protein4based’4meal4per4day,4or4simply4consume41X24servings4of4a4protein4

supplement4per4day.

While4this4may4seem4very4contrary4to4what4most4people4would4expect4me4to4say4–4it$does$

come$with$some$common$sense$logic.4

It4is4very4easy4to4completely4erase4your4protein4guilt4while4dieting4when4your4day4starts4

with430X504grams4of4protein.4It4removes4the4need4to4really4worry4about4the4protein4content4

34
of4the4rest4of4your4meals4–4this4technique4can4basically4remove4the4risk4of4overeating4in4the4

name4of4‘getting4enough4protein’.

I4must4stress4that4I’m$not$advocating$super$high$amounts$of$protein$here4–4I’m4simply4

suggesting4that4you4add430X504grams4through4the4use4of4protein4powder4or4a4lean4protein4

food4in4order4to4compensate4for4the4possible4increased4needs4resulting4from4having4very4

low4levels4of4body4fat.4To4be4honest,4this4is4mostly4to4ensure4you4get4some4added4peaceXofX

mind4while4dieting,4because4inevitably,4you4will4probably4start4to4worry4about4muscle4loss4

and4whether4or4not4you're4eating4enough4protein4to4stop4it.4

A4key4point4I4explain4in4Eat4Stop4Eat4is4how4the4free4fatty4acids4released4from4your4body4fat4

when4you4are4dieting4are4‘protein4sparing’.4This4means4they4are4used4preferentially4as4a4fuel4

source4during4a4calorie4dedicit4and4thus4prevent4the4use4of4muscle4as4a4fuel4(hence4‘protein4

sparing’).

However,4when4there4is4not4enough4body4fat4available4to4meet4this4need,4protein4may4be4

used4as4a4fuel4source4(which4is4the4basis4of4the4Theory4of4Fat4Availability)4and4gives4rise4to4

the4Reverse4Taper4Protocol.4We4compensate4for4this4inability4of4body4fat4to4make4up4the4

total4dedicit4by4slightly4increasing4the4protein4content4in4our4diets.4Now,$you$may$be$

wondering$why$not$simply$increase$the$FAT$content$of$our$meals,4and4to4tell4you4the4

truth4this4may4also4work4to4some4degree,4however4we4cannot4discount4the4small,4transient4

anabolic4effect4that4dietary4protein4has4within4our4bodies.4

35
Without4getting4too4complicated,4the4effect4of4protein4on4muscle4is4more4than4just4supplying4

amino4acids4for4muscle4building.44Protein4also4acts4as4an4‘anabolic4signal’4for4muscle4growth.4

This$is$still$an$inexact$science,4and4adding4a4small4amount4of4protein4seems4to4be4the4

simplest4and4most4effective4strategy4at4this4point.

The4most4important4thing4to4remember4when4transforming4your4body4is4that4by4following4

RTP4and4adding4a4little4extra4protein4via4a4protein4supplement4(or4simply4high4protein4

foods),4you4erase4any4need4to4worry4or4stress4about4your4protein4intake4and4you4erase4the4

need4to4start4drastically4changing4your4dietary4practices4while4you4are4dropping4your4body4

fat4levels.

These4two4simple4solutions4will4make4any4weight4loss4diet4easier,4and4most4importantly4

they4will4remove4much4of4the4guilt,4stress4and4worry4when4you’re4thinking4to4yourself4“am4I4

getting4enough4protein”.

Protein$recommendations:

• Following4the4reverse4taper4diet4your4protein4intake4should4slowly4increase4since4your4

total4daily4calories4are4increasing.

• Using4a4protein4supplement4as4a4form4of4dietary4‘insurance’4will4not4hurt4your4diet,4and4

will4ease4much4of4the4protein4worry4that4occurs4in4the4later4stages4of4dieting.

36
• You4can4use4high4protein4foods4if4you4wish4(egg4whites4or4chicken4breasts)4but4protein4

powder4tends4to4be4the4easiest4most4convenient4way4to4take4care4of4this4need.

37
C.O.R.E.&and&Muscle&Maintenance
By&John&Barban

Maintaining4muscle4mass4is4important4during4any4weight4loss4program.4Your4muscles4

create4the4form4and4shape4of4your4body4you're4trying4to4‘set4free’4by4removing4the4excess4

body4fat4that's4hiding4it.

For4this4reason,4we4have4a4number4of4very4simple4solutions4for4maintaining4and4tracking4

your4muscle4mass4while4dieting.

Remember,$resistance$training$is$STILL$your$number$one$tool$for$preventing$muscle$

mass$losses$while$dieting.44To4be4blunt:4if4you're4not4resistance4training4while4dieting,4you4

are4simply4dieting4wrong.4

From4here4on4in,4I’m4going4to4assume4that4you’re4following4a4resistance4training4program4

while4you4are4cutting4down4your4body4fat4mass4(and4I’ll4assume4it’s4one4of4the4Adonis4Index4

programs).4There4are4several4metrics4you4can4use4to4easily4measure4any4changes4in4muscle4

mass4and4ease4any4muscle4loss4worries4you4may4have4while4dieting.

The4Adonis4Index4relies4heavily4on4the4shoulder4circumference4as4a4measure4of4overall4

muscularity4–4however4when4dieting4down4from4higher4levels4of4body4fat,4this4number4can4

decrease4as4body4fat4is4also4removed4from4the4chest,4shoulders4and4upper4back.

38
For4this4reason,4we4suggest4waiting4until4you4are4within444inches4of4your4golden4waist4until4

you4use4the4following4techniques4to4carefully4assess4any4risk4of4muscle4loss.

Use4the4measurement4of4your4waist4circumference4to4guide4your4overall4weight4loss,4your4

shoulder4circumference4as4an4indicator4of4overall4muscularity,4and4your4neck4

circumference4as4an4indicator4of4muscle4loss.4Research$has$shown$that$the$single$best$

circumference$for$measuring$muscle$loss$during$calorie$restriction$is$the$neck$

circumference4–4however4this4is4only4valid4once4a4person4is4already4at4healthy4levels4of4

body4fat4[Friedl4KE,41994].4

Start4measuring4your4neck4once4you4are4within444inches4of4your4golden4waist.4At4this4point,4

if4your4neck4circumference4deceases4by4more4than41.54inches,4there4is4an4increased4chance4

that4you4are4losing4muscle4mass,4and4therefore,4you4should4slightly4increase4your4calorie4

intake4or4reduce4your4overall4calorie4dedicit4(less4exercise).4

At4higher4levels4of4body4fat,4you4simply4need4to4trust4the4combination4of4resistance4training,4

adequate4protein4intake4and4the4protein4sparing4effect4of4your4FFAs4(free4fatty4acids)4being4

enough4to4prevent4any4loss4of4muscle4mass.4At4lower4body4fat4levels4(when4your4waist4is4

within424inches4of4golden)4you$can$and$should$use$BOTH$shoulder$and$neck$

circumferences$to$track$changes$in$muscle$mass.

39
Recommendations$for$Gaining/Maintaining$Muscle$Mass$during$a$Transformation:

Follow4Reverse4Taper4Protocol.

Track4your4neck4measurements4–4Once4you4are4within444inches4of4your4ideal4waist4any4

change4in4your4neck4circumference4that4exceeds41.54inches4loss4suggests4muscle4loss.

Track4your4shoulder4measurement4–4Once4you4are4within424inches4of4your4ideal4waist4your4

shoulder4measurement4should4not4drop4by4more4than41.54inches.

40
Chea<ng&The&System&With…&Cardio?!?
By&John&Barban

Generally4speaking,4the4effectiveness4of4cardio4or4any4longXduration,4lowXintensity4exercise4

as4a4tool4for4weight4loss4has4been4overstated.

People4who4rely4on4cardio4to4create4their4calorie4dedicit4tend4to4have4a4difdicult4time4losing4

weight.44Adding4too4much4cardio4can4create4a4problem4achieving4your4weight4loss4goals,4

especially4if4you4add4too4much4cardio4at4the4beginning4of4your4transformation4when4you're4

heaviest4(creating4the4very4real4risk4of4burnout,4injury,4and4overtraining;4thus4ruining4your4

transformation4goals).4However,4longXduration,4lowXintensity4exercise4does4have4some4

unique4properties4that4allow4it4to4be4used4strategically4during4a4body4transformation.4

During4the4dinal4stages4of4a4transformation4when4body4fat4stores4are4at4an4all4time4low,4the4

amount4of4fat4you4can4effectively4expect4to4lose4can4drop4to4well4below4a4pound4per4week.4

At4this4point,4lowXintensity4exercise4has4the4unique4ability4to4increase4the4amount4of4

calories4you4burn4in4a4day,4while4also4increasing4the4amount4of4calories4that4your4body4fat4

can4supply.

The4effect4on4the4scale4would4still4be4small,4but4at4this4level4of4body4fat,4most4of4the4results4

will4be4seen4in4the4mirror4X4and4this4is4where4lowXintensity4exercise4seems4to4shine.4

Towards4the4end4of4a4transformation4when4your4body4fat4levels4are4approaching4their4

lowest4levels,4you4will4dind4it4increasingly4difdicult4to4create4a4large4calorie4dedicit4from4

calorie4restriction4alone.4

41
If4you4try4to4continue4to4eat4less4and4less4total4calories4while4your4body4fat4levels4are4

dropping,4you4will4eventually4succumb4to4lethargy,4irritation,4a4lack4of4motivation,4

decreasing4strength4in4the4gym,4and4overall4exhaustion.4The4exact4mechanism4of4what4is4

going4on4is4unknown4at4this4point.4What4we4can4say4for4certain4is4that4as4you4approach4your4

lowest4body4fat4levels,4you4will4dind4it4exceedingly4difdicult4to4sustain4a4large4calorie4dedicit.4

As4you4approach410%4body4fat4and4below,4you4will4likely4dind4you4need4to4eat4up4to4your4

metabolic4maintenance4level4almost4every4day4to4feel4energetic4and4functional4both4in4the4

gym4and4throughout4your4daily4routine.4At4this4point,4almost4all4of4your4calorie4dedicit4

required4for4fat4burning4will4likely4have4to4come4from4exercise4and4activity.4

This4means4the4calorie4burning4that4will4continue4to4reduce4your4body4fat4levels4will4come4

from4your4strength4training4workouts4(Adonis4Index4workouts)4as4well4as4any4low4intensity4

longer4duration4cardio4you4choose4to4add4to4it.4

You4may4notice4that4I’m4speaking4speciVically$of$low$intensity$cardio$here,4and4for4good4

reason.44As4your4body4fat4levels4approach410%4and4lower,4you'll$Vind$you$have$a$limited$

reserve$of$high$intensity$vs$low$intensity$effort4you4can4exert4in4the4gym.4In4other4

words,4you4may4only4have45X64hours4per4week4of4high4intensity4effort4you4can4pour4into4any4

given4workout4and4I4would4rather4you4put4that4effort4into4your4strength4training4program4

instead4of4high4intensity4cardio.44

42
Trying4to4force4more4high4intensity4effort4into4some4form4of4HIIT4training,4other4high4

intensity4cross4training4or4even4plyometrics4can4easily4lead4to4overtraining,4fatigue,4injury,4

or4even4full4on4sickness.

At4this4point,4you4must4stay4keenly4aware4of4how4your4body4feels4and4how4to4manage4your4

high4and4low4intensity4energy.

The4simplest4way4to4look4at4it4is4like4having4two4gas4tanks.4One4of4them4is4your4high4

intensity4fuel4for4the4week,4and4the4other4is4your4low4intensity4fuel4for4the4week.4Based4on4

your4current4conditioning4and4how4busy4the4rest4of4your4life4is,4you4will4quickly4dind4out4

how4many4hours4of4reserve4‘fuel’4you4have4in4each4tank.4

Most4people4dind4that4they4can4handle4approximately45X74hours4per4week4of4high4intensity4

training4combined4with4another44X64hours4of4low4intensity4cardio4training.4This$is$

assuming$you$have$a$life$outside$of$the$gym4including4a4job/school,4as4well4as4family4

and/or4relationship4commitments4and4of4course4a4functioning4social4life.4

In4other4words,4there4is4going4to4be4an4upper4limit4to4how4often4you4can4push4to4your4max4

effort4before4you4go4over4the4edge.4Try4to4focus4your4high4intensity4reserve4energy4for4your4

weight4training4workouts4and4add4in4low4intensity4cardio4to4tap4into4more4body4fat4stores4

to4drive4down4your4body4fat4levels4without$burning$out$your$system.

LowbIntensity$Exercise$Recommendations:

43
•%LKeep4it4light,4and4use4it4as4a4way4to4sneak4some4added4fat4loss4in4the4dinal4phases4

of4your4transformation4(dinal44X64weeks)

•%LResist4the4temptation4to4really4‘push4it’4during4your4cardio4and4turn4it4into4a4high4

intensity4workout…this4will4lead4to4overtraining,4and4possibly4sickness4or4injury4

faster4than4you4think

•%LSave4your4high4intensity4effort4for4weight4training

•%LPay4attention4to4your4body4and4add4cardio4when4you4can

•%LStart4with4304min4sessions42X34times4per4week4working4up4to445X604min4sessions4

4X54times4per4week4at4max

•%LCardio4sessions4can4be4added4to4the4end4or4beginning4of4a4weight4training4

workout4or4done4during4as4a4separate4workout44on4the4same4day4as4your4weight4

training4or4on4a4separate4day4from4weight4training

44
Water:&Explaining&daily&variances&in&weight
By&John&Barban

Your$body$is$approximately$70%$water.4The4amount4of4water4you4currently4carry4will4

depend4on4the4amount4of4food4you’ve4recently4eaten,4how4much4sodium4you’ve4taken4in,4

how4much4water4you4routinely4drink,4and4how4often4you4consume4items4with4a4diuretic4

effect4such4as4coffee.

On4any4given4day4your4bodyweight4can4likely4dluctuate4up4to45X7lbs4one4direction4or4the4

other4simply4based4on4the4food4and4beverages4you've4consumed4and4if4you’ve4recently4gone4

to4the4bathroom4or4not!

Bodyweight4is4a4transient4measurement4(it4can4change4throughout4the4hours4and4days)4and4

body4water4is4the4most4indluential4factor4that4affects4your4body4weight4on4a4moment4to4

moment4basis.4

As4an4example4of4how4much4water4affects4bodyweight,4you4can4look4to4bodybuilders4and4

ditness4competitors4who4take4powerful4diuretic4drugs4to4prepare4for4a4contest.4In4some4

cases4these4people4can4lose4anywhere4from410X20lbs4of4water4in4less4than4244hours!4Yes4

you4read4that4correctly,4up$to$20lbs$in$24$hours,4and4this4is4happening4in4people4who4

already4have4extremely4low4bodyfat4levels.4

45
At4these4levels,4it4can4be4quite4dangerous4to4lose4this4much4water,4as4there4is4a4critical4

essential4amount4of4water4your4body4needs4to4function4properly4(there4have4been4deaths4in4

bodybuilding4that4were4attributed4to4the4abuse4of4diuretics).4

What4many4people4don't4realize4is4when4you4have4excess4body4fat4to4lose4such4as4people4in4

the4‘overweight’4or4‘obese’4BMI4levels,4there$is$also$excess$body$WATER$that$you$also$

need$to$lose.4As4you4start4reducing4body4fat4levels,4you'll4also4experience4a4reduction4in4

body4water.4This4will4make4it4appear4you’re4losing4fat4faster4than4your4calorie4calculations4

would4suggest.4

When4you’re4transforming4your4body4and4tracking4your4changes,4you4must4be4aware4that4

there's4a4difference4between4your4expected4total4WEIGHT4loss4vs4your4expected4total4

BODY$FAT4loss.4A4loss4of4body4fat4will4obviously4cause4a4loss4of4body4weight,$however$it$

will$not$be$a$1:1$ratio.4In4most4cases4you4will4lose4more4total4weight4than4what4is4

accounted4for4by4fat4until4you4get4to4very4low4bodyfat4levels.4

You’ve4likely4heard4that4a4pound4of4body4fat4contains4approximately435004calories4worth4of4

energy4given4that414gram4of4fat4contains494calories.4For4the4most4part4this4is4true,4however4

the4calculation4that4leads4us4to414gram4of4fat4containing494calories4is4for4dietary4fat4(dietary4

fat4refers4to4the4fat4that4we4eat).4The$fat$contained$on$your$body$has$a$slightly$different$

composition$and$it$does$not$necessarily$have$exactly$9$calories$per$gram.4There4are4

other4components4that4make4up4your4body4fat4mass,4including4an4associated4accumulation4

of4water.

46
Your4body4fat4is4made4up4of4adipose4tissue,4which$contains$‘mostly’$fat,4but4also4has4a4

small4amount4of4protein4and4carbohydrate,4as4well4as4a4component4of4water4retention.4In4

fact,4the4more4fat4mass4you4have4on4your4body,4the4more4total4body4water4you4are4carrying4

along4with4it.4

This4is4likely4do4to4multiple4factors,4including$a$low$grade$inVlammation$signal$from$

excess$body$fat$stores,4as4well4as4the4fact4that4all4the4cells4of4your4body4have4some4amount4

of4water4between4them.4In4other4words,4the4more4body4fat4cells4(fat)4you4have,4the4more4

space4your4body4has4for4excess4water4around4those4cells.4This4is4essentially4excess4water4

your4body4does4not4need.4This4can4be4considered4‘water4retention’.

As4you4start4to4lose4body4fat,4you'll4also4lose4this4excess4body4water.4In4fact4it’s4common4for4

people4to4lose4much4more4body4weight4than4their4diet4would4suggest4is4possible4from4body4

fat4alone.4For4example,4if4you4structured4your4diet4to4achieve4a435004calorie4dedicit4this4

week,4you'd4expect4to4lose4approximately41lb4of4BODY4FAT.

However,4depending4on4how4much4fat4you4have4to4lose,4you$could$easily$see$a$2b3lb$total$

WEIGHT$loss$over$the$week$due$to$a$loss$of$fat$as$well$as$excess$body$water$that$was$

associated$with$the$fat.4

47
In4this4case,41lb4of4that4weight4is4coming4from4body4fat,4while4the4extra41X2lbs4of4total4

weight4loss4are4coming4from4a4reduction4of4total4body4water.44This4is4a4good4thing4because4

both4the4excess4fat4and4water4are4not4healthy4and4are4hiding4your4muscles.4

As4a4general4rule,4this4excess4body4water4loss4will4indlate4the4total4amount4of4weight4loss4

you4should4expect4to4see4during4the4beginning4stages4of4your4transformation.4Remember,4as4

you4approach4lower4body4fat4levels,4the$difference$in$the$amount$of$total$weight$loss$vs$

the$amount$of$expected$fat$loss$will$shrink$[IMPORTANT].4

Once4you4are4close4to412X13%4body4fat,4it’s4likely4that4most4of4the4excess4water4is4gone4from4

your4body4and4any4further4weight4loss4at4this4point4is4coming4predominantly4from4body4fat4

loss.4

This4is4where4total4weight4loss4seems4to4slow4down4and4part4of4what4many4people4mistake4

as4‘starvation4mode’4or4a4slowing4of4the4metabolism.4In4reality,4you4have4simply4lost4all4of4

your4excessive4body4water4and4now4you’re4truly4down4to4the4dinal4stages4of4pure4fat4loss4

without4excess4body4water4loss.4What$you’re$seeing$is$the$true$rate$of$pure$fat$loss.

In4fact,4you4should4view4this4slowing4of4your4weight4loss4as4a4sign4that4you’re$approaching$

your$Vinal$lean$look.4Once4you4get4to410%4body4fat4and4start4to4go4below4this4level,4any4

further4fat4loss4may4not4even4be4detectable4as4weight4loss4at4all.4

48
At4this4level4of4leanness,4your4weight4will4still4dluctuate4up4and4down4during4the4days4and4

weeks4due4to4changes4in4water4levels,4and4the4weight4of4the4food4you4are4eating.4This4makes4

it4very4difdicult4to4track4your4progress4using4the4scale4alone.

In4these4dinal4stages,4any4further4fat4loss4will4likely4only4be4measurable4in4the4mirror4as4even4

your4waist4and4other4circumferences4may4not4change4much4anymore.4This$is$an$effect$that$

bodybuilders$and$Vitness$models$have$learned$to$expect.4

Many4of4our4past4winners4have4also4reported4that4at4the4very4dinal4stages4of4their4

transformations4they4get4visible4and4detailed46Xpack4abs4while4their4waist4measurement4

barely4moves.4They4report4getting4a4leaner4look4in4the4mirror4on4a4daily4basis,4even4though4

their4weight4was4not4changing.

Towards4the4end4of4a4transformation4and4you4can4occasionally4dluctuate4up4by4a4pound4or4

two,4without4actually4gaining4any4body4fat,4and4also4suddenly4drop4by4a4pound4or4two4

without4any4rhyme4or4reason.44A4perfect4example4of4how4‘weight’4is4a4lie,4and4dixating4on4it4

too4much4can4ruin4a4transformation.4

49
Water$weight$recommendations:

•%LAllow4for4dluctuations4in4bodyweight4that4are4solely4the4result4of4changes4in4

water4weight.4

•%LAs4an4average,4account4for4a4water4‘dlux’4equal4to4about42.5%4of4your4current4

body4weight.

•%LThis4dlux4may4occur4as4a4drop4or4a4transient4increase4in4body4weight.4In4general4

this4creates4a4range4of4acceptable4daily4weight,4putting450%4of4the4extra4water4

weight4above4or4below4your4current4weight

50
Conclusions
By&John&Barban

By4now,4it4should4be4obvious4that4there4is4a4time4and4place4for4rapid4fat4loss4–4and$it’s$

typically$at$the$beginning$of$your$body$transformation.4Throughout4your4

transformation,4your4fat4loss4will4taper4down4as4your4calories4taper4up4X4this4is4the4basis4of4

the4Reverse$Taper$Protocol.

The4bottom4line4is4that4a4body4transformation4can4be4simple4when4you4use4the4C.O.R.E.4

principles4and4the4RESULTS4from4your4body4transformation4can4last4a4lifetime4because$

you$will$learn$how$to$eat$for$your$new$body.4

The4specidic4food4options,4times4of4day,4and4general4eating4patterns4are4your4choice4and4

they4must4be4your4choice4in4order4to4match4up4with4your4lifestyle4constraints4and4for4this4to4

stick4over4the4long4term.4During4your4transformation,4the4calorie4and4protein4

recommendations4based4on4the4C.O.R.E4principles4are4the4main4driver4that4will4cause4the4

change4in4your4body.4

After4you’ve4transformed,4it4will4be4your4specidic4food4choices4and4eating4patterns4that4will4

make4it4a4sustainable4lifestyle.4Nobody4can4choose4this4for4you4as4it4must4dit4with4your4

specidic4lifestyle4wants4and4needs.4

51
Anything$Goes$Diet$(AGD)

My4best4recommendation4for4choosing4an4effective4and4customized4eating4pattern4comes4

from4the4principles4in4my4nutrition4system4called4“The4Anything4Goes4Diet”4or4“AGD”4for4

short.

You4can4use4many4of4the4principles4found4within4AGD4to4make4sure4your4transformation4is4a4

success,4and4in4fact4they’re4designed4to4dit4with4C.O.R.E.4and4the4Reverse4Taper4Protocol.4

As4a4quick4review4of4the4AGD4Principles,4these4are4the4things4you4will4need4to4have4a4

successful4body4transformation:

1. Know$Your$Body4–4You4will4need4to4know4your4waist4measurement,4your4neck4

measurement4your4shoulder4measurement4as4well4as4your4height4and4weight.

2. Calorie$Guessing4–4From4now4on,4assume4you’re4eating410X15%4more4calories4

than4your4labels4say,4and4assume4you’re4burning410X15%4less4calories4than4any4

machine4or4calculator4says…DON’T$SKIP$THIS$STEP!

3. Make$Your$Lists4–4Make4your4three4critical4lists:4Hot4button4foods,4Can4do4and4

Can’t4do4without4lists.4Write4these4out4by4hand4and4post4them4somewhere4so4you4

see4them4every4morning4before4starting4your4day4(for4some4reason4this4makes4it4

feel4more4real4than4typing4it4on4a4computer)

52
4. Recruit$Your$Body$Transformation$Team4–4Get4your4team4of4friends/family/

coaches4together4and4explain4your4goal4and4what4kind4of4support4you4need4them4

to4provide.4This4can4be4as4simple4as4a4texting4buddy4who4helps4hold4you4

accountable4to4your4plan4when4you4feel4like4cheating4on4your4diet,4or4as4involved4

as4a4workout4partner4you4will4meet4at4the4gym.444Most4people4use4our4online4

community4(Adonis4Index4Community)4to4help4in4a4signidicant4way4as4well.44You4

were4given4unlimited4lifetime4access4to4one4with4your4purchase.44Log4in4today4

and4get4in4the4game!

5. Take$a$Picture4–4In4order4to4track4your4progress4you4need4to4only4compare4

yourself4to4yourself.4You4can4do4this4by4taking4a4‘before’4picture4and4use4this4as4

part4of4your4motivation4to4make4this4change.4Take4a4follow4up4picture4each4

month4so4you4can4see4your4progress.4Remember,4towards4the4end4of4your4

transformation4your4scale4weight4will4not4be4moving4much4and4you4will4have4to4

rely4on4your4actual4‘look’4to4track4your4progress.

6. Write$Down$Your$Goals4–4Write4down4your4short4and4long4term4weight4loss4

goals.4The4only4way4to4make4your4weight4loss4and4body4transformation4dream4a4

reality4is4to4set4these4goals4and4hold4yourself4accountable4to4them.4Stick4to4these4

goals4only,4and4don’t4get4sidetracked4thinking4about4lifting4really4heavy4weights,4

or4trying4to4run4a4marathon.4Performance4goals4are4something4else4you4can4focus4

on4after4you’ve4transformed4your4body.4Be4specidic4and4focused4with4your4

transformation4goal.444(remember4goal4hijacking?)

53
 7. Write$Down$Your$Rewards4–4Write4out4what4you4will4reward4yourself4with4

when4you4reach4each4of4your4short4and4long4term4goals.4Rewards4are4

IMPORTANT,4and4you4deserve4them.4A4special4reminder:4Food4is4NEVER4a4

reward.4You4should4never4use4food4as4a4reward4for4transforming4your4body.4

Instead4choose4rewards4that4match4what4you’ve4done4with4your4body:4For4

example4new4clothes4that4dit4your4new4body.

This4is4the4snapshot4of4the4principles4from4AGD4we4want4you4to4follow4during4your4

transformation.4Forget4macronutrient4ratios,4nutrient4timing,4cheat4days4and4the4specidic4

glycemic4index4of4carbs.4

As4we’ve4said4before,4focusing4on4these4technical4and4highly4irrelevant4items4is4simply$a$

band$aid$for$improper$dieting.4Following4a4proper4reverse4taper4diet4removes4the4need4to4

use4any4of4these4overly4complicated4dieting4techniques.

Eat$Stop$Eat$(ESE)

Fasting4is4still4an4exceptional4way4to4lose4weight4and4will4make4your4transformation4

remarkably4easy.44Especially4if4you4remember4the4main4principles4behind4Eat4Stop4Eat:

1. Keep$your$fasting$Vlexible4–4If4you4don’t4feel4like4fasting,4you4don’t4have4to.4

Fasting4is4a4component4of4your4transformation,4but4not4the4ONLY4part.4It’s4a4tool4

to4use4when4the4timing4is4right4for4you.

54
 2. Don’t$use$fasting$as$a$punishment4–4Negative4reinforcement4does4not4work4

well4with4regards4to4dieting.4Each4fast4you4complete4should4be4a4mini4WIN4in4

your4week,4not4a4punishment4for4‘bad4eating’4the4day4before.

3. Almost$everyone$can$fast$for$16b24$hours,$but$only$people$with$a$certain$

amount$of$extra$body$fat$can$fast$for$longer$periods.4If4you4are4experimenting4

with4longer4fasts,4you4will4have4to4taper4them4down4as4you4get4leaner.

4. If$you$choose$to$use$ESE$during$your$transformation,4you4may4dind4that4you4

prefer4shorter4fasts4in4the414X184hour4range4to4be4more4manageable4compared4to4

the4main4244hr4fast4recommendation4as4you4get4towards4the4end4of4your4

transformation4and4approach4your4leanest4body4fat4levels.4

Combining4the4principles4of4the4Anything4Goes4Diet4and4Eat4Stop4Eat4are4pretty4much4what4

the4vast4majority4of4our4previous4transformation4winners4have4done4to4achieve4their4

amazing4results.4

Now,4if4you4add4in4the4“Reverse4Taper”4and4the4C.O.R.E.4philosophies4we've4revealed4in4this4

manual,4you4have4everything4you4need4for4a4personalized,4structured4transformation4that4is4

completely4customized4to4your4changing4calorie4needs,4and4to4your4own4personal4eating4

preferences.

55
Using&the&SoTware&Program
By&John&Barban

We4have4created4a4set4of4algorithms4based4on4the4available4science4and4the4data4from4our4

previous4contest4winners4to4create4a4piece4of4personalized4software4to4create4calorie4

guidelines,4weight4loss4guidelines4as4well4as4dinal4weight4and4body4metric4estimates4all4

based4on4your4current4bodyweight4and4body4measurements.

All4you4need4to4do4is4input4your4age,4height,4weight,4waist4circumference4and4shoulder4

circumferences4into4the4Transformation4Eating4Plan4Programmer4and4you4will4get4your4

weekly4estimated4calorie4needs,4your4weekly4estimated4maximum4achievable4body4fat4loss,4

and4your4expected4weight4dluctuation4range.

As4your4body4changes4each4week4you4will4reXenter4your4measurements4on4a4weekly4basis4

and4the4program4will4give4you4a4new4set4of4calorie4recommendations4and4body4fat4loss4

target.4It4will4also4give4you4a4new4water4weight4dluctuation4to4look4out4for.4Each4week4you4

should4record4your4suggested4numbers4and4how4close4you4are4to4hitting4them.4This4

program4will4outline4your4maximum4rate4of4total4fat4loss4and4ability4to4change4the4look4and4

shape4of4your4body4without4sacridicing4lean4body4mass.4

56
The$Inputs:

Height:

Height4is4meant4to4be4entered4in4inches.4For4example4if4you’re4six4feet4tall4that4means4you4

would4enter4a4height4of4724inches.4Make4sure4your4height4measurement4is4as4accurate4as4

possible4because4your4target4weight4range,4daily4calorie4intake4total4as4well4as4target4

maximum4fat4loss4are4all4dependent4to4a4great4degree4on4the4accuracy4of4this4number.4Do4

not4round4up4or4down.4If4you’re4height4is471.54inches,4then4this4is4what4you4should4enter,4the4

half4inch4matters.

Weight:

Weight4is4meant4to4be4entered4in4pounds,4if4you’re4scale4measures4to4the4dirst4decimal4place4

then4you4can4add4that4into4the4calculator4as4well.4For4example4if4your4scale4says4you4are4

175.54pounds4then4you4can4go4ahead4and4enter4the4extra4.54into4the4calculator4here,4don’t4

round41754and4don’t4round4up4to4176,4be4specidic4with4the4data4you4enter.

Waist:

Waist4circumference4is4a4measurement4meant4to4be4entered4in4inches.4Do4not4pinch4the4

measuring4tape4tighter4than4it4should4be4and4on4the4same4note4don’t4leave4it4dangling4loose4

either.4The4tape4should4be4‘snug’4but4not4pinching4in.4It4is4also4important4that4you4take4this4

measurement4while4standing4in4good4posture4with4your4abdomen4in4a4neutral4position.4

This4means4you’re4neither4actively4sucking4your4abdomen4in4nor4are4you4forcefully4pushing4

it4out.4Do4not4round4up4or4down4on4this4measurement,4the4calculator4will4work4with4

57
fractions4of4an4inch…for4example4you4can4enter4a4waist4of431.54or431.24if4that4is4what4the4

tape4measurement4says….do4not4round4down4to4314and4do4not4round4up4to432.

Shoulders:

Shoulder4circumference4is4a4measurement4meant4to4be4entered4in4inches4while4standing4in4

good4posture,4chest4out,4shoulder4back,4head4up.4Shoulder4measurement4is4likely4to4move4

slowly4so4measuring4to4the4dirst4decimal4place4will4be4important4ie:4if4your4shoulder4

measurement4is449.54inches,4then4make4sure4you4put4exactly449.5,4don’t4round4up4to4504and4

don’t4round4down4to449.

The$Outputs:

Ideal4Waist:

The4calculator4has4several4outputs4and4I4will4explain4each4one4in4more4detail4here.4The4dirst4

output4is4your4ideal4or4‘golden’4waist4circumference4for4your4height.4This4number4is4

accurate4for4most4people4unless4you4are4very4tall4or4very4short.4Most4men4under46’24and4

over45’64should4dit4very4closely4with4this4ideal4golden4waist4calculation.4Some4taller4men4

may4dind4that4the4arrive4at4a4slightly4smaller4waist4than4our4calculator4suggests,4some4

shorter4men4who4are4very4muscular4might4end4up4slightly4above4our4number4but4in4general4

this4number4holds4for4most4men.

58
Ideal4Shoulders:

The4ideal4or4‘golden’4shoulder4measurement4is4a4calculation4based4off4of4your4ideal4waist.4

This4number4holds4for4most4men4as4does4the4waist4calculation.4Some4very4tall4men4might4

dind4themselves4to4be4slightly4under4this4and4short4men4might4also4dind4they4could4come4in4

above4this4number.

Ideal4Weight4Range:

The4ideal4weight4output4is4a4range4that4approximates498%4of4the4population4at4their4golden4

numbers.4This4means4that4almost4all4men4will4fall4within4this4ideal4weight4range4when4they4

hit4their4golden4numbers4on4waist4and4shoulders.4Your4genetic4predisposition4for4being4

bigger,4average,4or4thinner4will4determine4where4you4fall4within4this4range.4It's4extremely4

rare4for4a4man4to4hit4his4ideal4golden4numbers4outside4of4this4weight4range.4

Best4Estimate4Target4Weight:

The4information4you4input4into4the4calculator4will4determine4what4your4best4estimate4

target4weight4is4by4simply4dinding4the4middle4of4your4ideal4weight4range.4As4you4move4

towards4your4ideal4body4proportions4it's4likely4that4you4will4approach4this4target4weight4

number.4It's4perfectly4normal4to4be4a4few4pounds4above4or4below4this4number4depending4on4

genetic4predisposition4for4muscle4mass.4Most4guys4of4average4build4with4average4muscle4

mass4will4approach4this4target4weight4number4very4closely.4

59
Suggest4Daily4Calorie4Intake:

This4is4a4daily4calorie4total4that4we4suggest4is4optimal4for4you4to4eat4for4the4purpose4of4

burning4fat4without4losing4lean4body4mass.4This4number4will4change4based4on4the4data4you4

enter4into4the4calculator4each4week4so4you4must4be4accurate4with4your4measurements.4Be4

specidic4and4honest4with4your4data4input4into4the4calculator,4that4means4if4you're4waist4is4

34.5,4then4enter434.54do4not4round4down4to434.4There4is4a4minimum4number4of4calories4that4

the4calculator4will4not4go4below,4this4doesn’t4mean4that4you4cannot4eat4below4this4number4

on4a4given4day.4However4the4target4number4it4gives4you4is4meant4to4be4viewed4as4a4daily4

rolling4average4for4the4week.4In4other4words4you4can4go4slightly4below4this4number4today4if4

you4want4and4go4slightly4above4it4tomorrow.4Also4you4can4go4below4this4number4for42X34

days4as4long4as4you4come4back4up4to4it4at4least4every434days.4But4you4should4resist4the4urge4

to4just4push4calories4lower4and4lower4because4you4will4risk4losing4lean4body4mass.4In4

general4the4goal4is4to4be4averaging4the4daily4calorie4total4number4the4calculator4gives4you4

for4the4week.4Once4you4achieve4this4average4you4will4be4optimizing4your4fat4loss4without4

losing4lean4body4mass.

For4example4if4the4calculator4gives4you4a4suggestion4of415004calories4per4day4for4this4week4

then4you4can4view4this4as4the4average4of415004calories4x474days4for4the4week4or410,5004for4

the4week.4Some4days4you4may4eat4only412004calories,4and4other4days4you4may4eat418004

calories.4As4long4as4you4hit4approx415004per4day4on4average4for4the4week4you4are4doing4ok.

60
A)special)note)about)daily)calories.

You(may(want(to(test(going(a(bit(lower(than(the(total(daily(calories(our(calculator(suggests(

and(this(is(7ine.(BUT(do(not(go(lower(than(this(total(for(longer(than(3(days(in(a(row(if(at(all.(

The(recommendation(given(by(the(calculator(should(7it(for(most(people,(however(we(all(have(a(

slightly(different(individual(need.(Use(the(daily(calorie(suggestion(given(by(the(calculator(as(

your(best(starting(point(and(be(strict(with(hitting(this(number(for(at(least(a(week,(then(assess(

how(it(worked.(If(you(feel(like(it(wasn't(enough(calories(adjust(up(by(200(calories(for(the(

following(week.(If(on(the(other(hand(it(felt(like(too(many(calories(adjust(down(by(200(calories(

for(the(following(week.(This(should(be(enough(of(an(adjustment(to(see(a(change(and(determine(

what(your(speci7ic(calorie(total(is.(For(most(people(the(recommendation(will(either(be(right(on(

or(within(200J300(calories(of(what(your(speci7ic(needs(will(be.(You(like(where(the(calorie(total(

is(but(want(to(get(a(bit(more(fat(loss(without(dropping(calories(you(can(add(cardio(to(your(

workout(routine.(In(general(I(would(test(adding(3J4(steady(state(low(intensity(cardio(sessions(

at(approx(45(mins(each(for(the(week.(This(should(be(enough(extra(calorie(burn(to(stimulate(

more(fat(loss(without(overstimulating(your(appetite.(Keep(in(mind(this(extra(cardio(will(only(

aid(in(fat(loss(if(you(don't(overcompensate(and(eat(more.(It(should(only(take(2J3(weeks(of(

testing(more(or(less(calories((approx(200(up(or(down(from(the(total(the(calculator(gives(you)(

and(1J2(weeks(of(added(cardio((3J4(45(min(steady(state(low(intensity(cardio(sessions)(to(nail(

down(your(weekly(routine(to(burn(fat(at(the(maximum(rate(your(body(and(lifestyle(will(allow.

61
Maximum4Possible4Weekly4Fat4Loss:

This4is4your4projected4maximum4possible4weekly4FAT4loss4that4you4can4achieve4without4

losing4lean4body4mass4or4affecting4other4body4tissues.4It’s4important4to4note4the4distinction4

between4FAT4loss4and4WEIGHT4loss.4You4can4easily4lose4more4WEIGHT4than4FAT4in4a4given4

week,4and4when4you4have4a4signidicant4amount4of4fat4to4lose4(in4excess4of420X30lbs)4you4can4

expect4to4lose4signidicantly4more4WEIGHT4per4week4than4the4projected4amount4of4FAT4this4

calculator4suggests.4This4is4because4as4we4lose4excess4fat4mass4we’ll4also4lose4excess4water.4

Once4you4start4approaching4your4ideal4weight4you4will4have4less4excess4water4to4lose4and4

your4total4weekly4WEIGHT4loss4will4start4coming4close4to4and4in4some4cases4will4match4your4

suggested4weekly4FAT4loss.

For4example4if4you4have450lbs4of4excess4fat4to4lose,4the4calculator4may4say4that4you4can4lose4

up4to44X5lbs4of4FAT4per4week,4but4you4may4dind4that4you4actually4lose47X8lbs4of4total4body4

WEIGHT4in4the4dirst4week4of4your4diet.4As4long4as4you4follow4the4calorie4totals4that4the4

calculator4has4given4you,4the4total4weight4loss4you4are4experiencing4will4be4a4mix4of4bodyfat4

and4excess4water,4but4it4will4not4be4a4loss4of4muscle4mass.

As4you4get4leaner4and4close4in4on4your4ideal4numbers4the4total4amount4of4weight4lost4per4

week4will4approach4the4projected4fat4loss4number4until4every4pound4you4lose4is4100%4fat.4

This4is4likely4only4to4happen4when4you4are4below415%4bodyfat.4

It4is4also4worth4noting4that4this4output4is4your4suggested4MAXIMUM4POSSIBLE4weekly4fat4

loss.4This4does4not4mean4that4you4are4guaranteed4to4hit4this4number4every4week.4It44means4if4

you4followed4everything4properly4this4is4the4maximum4fat4loss4you4could4expect4without4

affecting4your4lean4body4mass,4your4energy4in4the4gym4or4daily4routine,4and4without4having4

other4adverse4reactions4that4come4with4crash4dieting.4Always4remember4that4the4purpose4

62
of4this4calculator4and4the4C.O.R.E.4principles4is4to4optimize4the4process4of4fat4loss4while4

eliminating4the4possibility4of4a4crash4and4rebound4or4loss4of4muscle4mass.

In4other4words,4if4you’re4already4close4to4your4ideal4body4measurements4the4total4suggested4

maximum4weekly4fat4loss4will4be4a4relatively4small4number.4You4may4feel4tempted4to4force4it4

to4happen4faster4than4this4number4is4indicating…but4I4can4assure4you,4giving4in4to4this4

temptation4would4be4a4mistake.4

As4you4close4in4on4your4target4body4proportions4the4fat4loss4must4happen4slowly4if4you4want4

it4to4be4sustainable.4This4is4a4fact4you4will4have4to4accept4to4make4the4changes4stick.4A4lack4of4

patience4at4this4stage4of4the4game4will4cause4you4to4second4guess4yourself4and4attempt4all4

kinds4of4screwy4dieting4techniques.4Don’t4let4this4happen.4Instead,4accept4that4the4process4

slows4down4at4the4end,4but4appreciate4that4you4get4to4eat4more4calories4at4this4stage4so4it4

shouldn’t4feel4as4arduous.4

The4daily4calorie4total4is4set4based4on4your4current4bodyfat4levels4and4the4suggested4

maximum4possible4weekly4fat4loss4is4also4set4based4on4your4current4bodyfat4levels.4With4

that4said,4you4will4need4to4do4a4signidicant4amount4of4exercise4in4order4to4hit4your4maximum4

weekly4suggested4fat4loss.4You4cannot4simply4diet4off4all4of4the4fat4without4it4affecting4the4

rest4of4your4body,4your4energy4levels,4and4your4lean4body4mass.4This4means4that4you4have4

two4jobs4to4do:

First4job:4You4must4hit4the4calorie4totals4the4calculator4suggests4

Second4job:4You4should4be4adding4a4mix4of4resistance4training4and4cardio4exercise4to4

enhance4fat4loss4and4muscle4gaining4or4muscle4maintenance.4

63
If4you4have4a4signidicant4amount4of4fat4(more4than450X60lbs)4to4lose4the4suggested4possible4

fat4loss4will4likely4exceed4the4amount4you4can4actually4lose4unless4you4did45X74hours4of4

exercise4every4day.4This4doesn’t4mean4that4you4should4in4fact4exercise474hours4per4day,4it4

just4means4you4theoretically4could4without4losing4muscle4mass.44

On4the4other4hand,4when4you4are4getting4leaner4and4closer4to4your4golden4measurements4

(within42X34inches4on4the4waist)4you4will4notice4the4calculator4giving4you4a4calorie4total4that4

is4approaching4or4right4at4your4daily4energy4expenditure4maintenance4level.4You4will4also4

dind4that4your4weekly4maximum4possible4fat4loss4will4be4very4low4(after4all4anyone4who4is4

very4close4to4or4right4on4golden4numbers4theoretically4shouldn’t4have4much4fat4at4all4to4get4

rid4of).4At4this4level4you4will4have4to4rely4on4your4workouts4to4create4a4higher4proportion4of4

your4caloric4dedicit.

When4you’re4very4close4to4your4golden4numbers4you4cannot4simply4‘diet4off’4the4fat4

anymore4per4se.4In4order4to4feel4vigorous4in4the4gym,4maintain4and4build4muscle4mass,4and4

feel4energetic4throughout4the4rest4of4your4day4you4will4need4to4eat4up4to4maintenance4every4

day4and4use4strategic4weight4training4and4cardio4sessions4to4burn4the4remaining4fat4off.4This4

is4the4whole4point4of4the4reverse4taper4system4and4how4it4builds4a4sustainable4habit4and4

lifestyle.4

64
Possible4Daily4Water4Weight4Fluctuations:

This4output4will4change4based4on4how4much4bodyfat4you4are4carrying.4Simplest4way4to4

think4about4this4is4the4more4fat4you4have4the4more4water4you4have,4and4thus4the4greater4

your4daily4water4dluctuations4will4be.4As4you4get4leaner4your4water4dluctuations4will4likely4

shrink4to4a4smaller4range.4This4is4all4part4of4what4to4expect4as4you4tighten4up4and4lean4down4

your4body.4This4is4also4to4remind4you4that4towards4the4very4end4of4your4transformation4

your4weekly4possible4fat4loss4will4be4well4below4your4daily4water4dluctuations.4When4your4

projected4weekly4fat4loss4dips4below41lbs4per4week4it’s4likely4that4you4will4not4be4able4to4use4

the4scale4and4your4bodyweight4as4a4true4measure4of4progress4anymore.4At4this4point4you4

will4need4to4rely4on4the4mirror,4measurements,4and4how4your4clothes4dit4to4truly4assess4how4

much4you4are4progressing.4In4fact4at4the4very4end,4even4the4tape4measure4will4stop4moving4

and4you4will4only4have4the4look4in4the4mirror4to4assess4your4changes…but4the4dinal4look4in4

the4mirror4is4what4we’re4all4after4anyway.4In4other4words,4when4you4get4to4the4point4that4

the4scale4and4the4tape4measure4are4not4moving4anymore4and4the4only4way4to4see4progress4is4

in4the4mirror…well4you’ve4arrived,4this4is4and4has4been4the4goal4all4along!4At4this4dinal4stage4

of4‘mirror4changes’4you’re4redining4the4work4of4art4that4is4your4body!

Longest4Suggested4Fasting4Period:

This4output4doesn’t4mean4that4you4must4fast4for4the4length4of4time4suggest4(or4that4you4

should4be4fasting4at4all4for4that4matter),4rather4it4is4here4to4show4you4what4you4COULD4do4if4

you4choose4to4fast.4As4you4may4have4guessed4the4more4fat4you4have4to4lose4the4longer4the4

fast4that4is4doable.4We4know4that4some4people4have4experimented4and4used4longer4fasts4of4

65
484and4up4to4724hours4with4great4success4during4the4initial4stages4of4a4big4weight4loss4

transformation.4Towards4the4end4of4a4transformation4when4there4is4much4less4fat4to4lose4

these4longer4fasts4become4impractical4and4the4calculator4will4adjust4this4recommendation4

as4your4inputs4change.4If4you4are4going4to4use4fasting4as4part4of4your4weight4loss4strategy4

this4output4will4suggest4how4long4your4fasts4can4be4without4adversely4affecting4your4results.4

***CLICK$HERE$TO$WATCH$VIDEO$TUTORIAL$OF$SOFTWARE***

Login$to$your$cockpit$for$access$to$the$Software$Program4==>4Adonis4Index4Reverse4

Taper4Diet4Programmer

66
Frequently&Asked&Ques<ons

Qb$How$do$I$measure$my$waist?

Waist4measurement4is4to4be4taken4at4your4belly4button.4Stand4in4good4posture4with4your4

chest4out4and4shoulders4back,4don’t4suck4your4abdomen4in,4but4don’t4push4it4out4either,4take4

a4‘neutral’4position4with4your4abdomen.4

Qb$How$do$I$measure$my$shoulders?

Shoulder4circumference4is4taking4at4the4widest4point4of4your4shoulders4as4viewed4from4the4

front.4Line4up4the4measuring4tape4with4the4top4of4your4armpit.4The4tape4goes4all4the4way4

around4your4upper4body4(like4a4belt)4so4it4will4go4around4your4shoulders,4upper4chest,4and4

upper4back.4Stand4with4good4posture,4chest4out4and4shoulders4back4to4take4this4

measurement.4This4measurement4should4be4taken4above4your4breasts4so4their4size4will4not4

affect4this4measurement.

Qb$How$do$I$measure$my$neck?

Take4your4neck4measurement4at4approximately4the4mid4level4of4your4neck,4this4is4also4a4

circumference4as4if4you4were4putting4a4tie4or4scarf4around4your4neck.4Stand4with4good4

posture4and4your4head4up4when4you4take4this4measurement.4Make4a4note4of4the4exact4level4

where4you4took4this4measurement4so4you4can4be4consistent4when4you4take4this4

measurement4again4in4the4future4for4a4comparison.

Qb$$My$waist$is$already$below$my$golden$waist,$what$should$I$do?

67
This4depends4on4your4shoulders.4If4your4waist4is4already4below4golden,4and4your4shoulders4

are4at4or4near4golden,4then4you4should4pat4yourself4on4the4back4because4you4are4where4you4

need4to4be.4Concentrate4on4maintaining4this4level4with4as4little4work4as4possible.

If4your4shoulders4are4more4than434inches4below4your4golden4shoulders,4then4your4goal4

should4not4be4weight4loss,4but4rather4muscle4gain.

Qb$Is$there$any$speciVic$tricks$to$eating$during$the$different$phases$of$the$Reverse$

Taper$Diet

There4are4no4‘tricks’4involved4with4the4reverse4taper4dieting4principle.4This4is4a4straight4

forward4approach4based4on4the4current4scientidic4evidence4of4fat4availability4as4well4as4our4

observation4and4data4collection4from4all4of4our4contest4winners4and4other4clients.4You4can4

choose4to4eat4the4foods4you4like4throughout4the4entire4diet4as4long4as4it4dits4within4the4

calorie4recommendations4given.4

QbAny$reason$to$take$a$BCAA$drink$during$the$day$while$fasting$or$during$a$workout$
while$fasting?$Does$it$have$any$beneVit?

Not4that4we4have4seen4–4while4BCAAs4have4enjoyed4a4large4resurgence4these4last4couple4

years,4this4seems4mostly4due4to4the4fact4that4people4needed4something4to4sell4to4people4who4

were4fasting.4In4general,4any4noticeable4or4measurable4effect4of4BCAAs4has4been4lacking.

Qb$Post$recovery$protein$after$a$workout$while$fasting:$does$it$beneVit$to$time$my$
workout$around$the$end$of$a$24hour$fast$so$I$can$have$some$protein$after?

Here’s4the4thing4with4post4workout4meals4X4we4tend4to4get4hungry4when4we're4used4to4

eating.4

68
So4if4you’re4used4to4having4a4post4workout4meal,4chances4are4you’re4going4to4notice4if4you4

skipped4it.4So4you4may4feel4like4you4‘need4it’.4But4really,4I4doubt4it4makes4much4of4a4

difference4in4your4transformation.44The4idea4that4nutrient4availability4(protein,4calories4and4

carbs)4within4the4dirst4244hours4after4a4workout4is4the4substrate4for4repair4(and4hence,4

growth)4is4a4commonly4held4belief4that4is4largely4unsubstantiated.4Chances4are,4other4than4

the4mental4part4of4it4‘not4feeling4right,’4I4don’t4think4you4are4going4to4notice4a4difference4

either4way.

Qb$What$about$fasted$Cardio?

The4advantage4to4fasted4state4cardio4is4that4the4fasted4metabolism4increases4fat4availability,4

while4the4cardio4increases4fat4oxidation.4There4is4a4dedinite4time4and4place4for4fasted4state4

cardio,4however4from4our4experience4it4is4best4used4towards4the4end4of4a4transformation.

Qb$What$about$cheat$or$refeed$days?$Do$you$guys$hate$them$or$what?

Generally4I4think4refeed4days4are4overused.4But,4they4do4have4value.4When4you4are4dieting,4

it’s4fairly4easy4to4tell4when4you4need4a4cheat4day.4Forget4all4the4hormone4mumbo4jumbo4you4

dind4on4the4internet4and4just4go4with4your4head.4There4are4going4to4be4times4when4you4feel4

as4though4you4are4‘burning4out’4on4your4diet.4This4is4the4perfect4opportunity4for4a4cheat4day4

or4refeed4day.4So4I’m4not4against4them,4but4I4do4not4like4seeing4them4‘structured’4into4a4diet.4

Basically,4eat4a4little4more4when4you4feel4the4need4to4eat4a4little4more4–4but4only4do4so4as4a4

way4to4preserve4and4maintain4your4diet4in4the4long4run.

69
Qb$How$does$calorie$or$carb$cycling$Vit$into$the$Transformation$Diet$Plan?

If4you4follow4the4principle4of4reverse4tapering4correctly4then4you4shouldn’t4really4need4to4do4

any4calorie4or4carb4cycling4by4dedinition.4You4can4however4have4higher4and4lower4calorie4

days4as4it4dits4your4schedule.4This4is4something4most4people4do4inadvertently4based4on4

social4commitments,4work4schedule,4and4training4volume.4Most4people4don’t4eat4exactly4the4

same4amount4of4calories4and4carbs4every4day,4but4rather4it4naturally4cycles4higher4and4

lower4throughout4each4given4week.4The4key4is4to4stay4within4your44suggested4daily4calorie4

average4for4the4week4as4a4whole,4any4given4day4can4be4slightly4above4or4below4the4average.

70
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Thompson4B.R.4Fatty4acid4dlux4in4adipocytes:4the4in's4and4out's4of4fat4cell4lipid4trafdicking.4
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Sun4K4J4clin4invest42011

[Friedl4K.E.4Lower4limit4of4body4fat4in4healthy4active4men44J4Appl4Phsiol,41994].

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CAIOZZO,4V.4J.,4R.4E.4HERuucK,4and4K.4M.4BALDWIN.4Response4of4slow4and4fast4muscle4to4
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AAKvAAo,4A.,4T.4SAND,4P.4K.4OpsTAD,4and4F.4FoRINmEt.4Hormonal4changes4in4serum4in4
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FRIEDL,4K.4E.,4R.4J.4MOORE,4R.4W.4HoYr,4L.4J.4MARCHTELLi,4L.4E.4MARTINEzXLoPEz,4and4E.4W.4
AsKEw.4Endocrine4markers4of4semistarvation4in4healthy4lean4men4in4a4multistressor4
environment.4J.4Appl.4PhysioL488:1820X1830,42000.

OpsTAD,4P.4K.4Androgenic4hormones4during4prolonged4physical4stress,4sleep,4and4energy4
dediciency.4J.4Clin.4Endocrinol.4Metab.474:1176X1183,41992.

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Heymsdield4SB,4Heo4M,4Pietrolbelli4A.4Are4adult4body4circumferences4associated4with4
height?4Relevance4to4normative4ranges4in4circumferential4indexes.4Am4J4Clin4Nutr42011;4
93:302X7

Friedl4KE,4et4al.4Lower4limit4of4body4fat4in4healthy4active4men.4J4Appl4Phsiol477(2):4933X940,4
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72