Table Of ContentTABLE&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
