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Anabolic Again 12 Week Advanced Muscle Building Protocol .pdf



Nombre del archivo original: Anabolic Again 12-Week Advanced Muscle Building Protocol.pdf
Título: Anabolic Again™ The 12-Week Advanced Muscle Building Protocol PDF eBook by Brad Pilon « Absolutely Not a BS Review!
Autor: The Shocking Truth That Makes Weight Loss Simple Again

Este documento en formato PDF 1.4 fue generado por Microsoft Word / Mac OS X 10.5.7 Quartz PDFContext, y fue enviado en caja-pdf.es el 12/09/2015 a las 23:40, desde la dirección IP 114.120.x.x. La página de descarga de documentos ha sido vista 1933 veces.
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Anabolic Again ™ The 12-Week Advanced Muscle Building Protocol
The Shocking Truth That Makes Weight Loss Simple Again

the elimination
By: Brad Pilon

WORKOUT








Before
you
begin
any
physical
fitness
program,
please
consult
a

doctor
or
qualified
health
care
practitioner.




2


The
Elimination
Experiment


Introduction



This
manual
was
designed
to
be
the
answer
to
the
question
“How
does
Brad
Pilon
workout?”


It’s
an
odd
question,
and
one
that
I
never
really
thought
people
would
ever
ask.
But,
as
Eat

Stop
Eat
started
to
grow
in
popularity,
more
and
more
people
became
curious
about
how
I

workout.


Special
Note:
I
use
the
words
“train”
and
“workout”
interchangeably,
so
if
you
see
the
word

“train”
in
the
following
pages
it
really
just
means
“workout”



So,
to
answer
this
question
as
honestly
as
I
can
‐
I
train
as
effectively
(and
as
little)
as
possible.

Now,
before
you
start
asking
me
questions
about
Mike
Mentzer
or
Dorian
Yates
let
me
be

upfront
with
you
–
This
has
nothing
to
do
with
High
Intensity
Training,
Heavy
Duty
Training,

Doggcrapp
Training
or
any
of
that
other
stuff.

It’s
simply
an
effort
to
train
as
wisely
as

possible.

Wisdom
is
the
combination
of
age
and
experience.
It
is
the
knowledge
needed
to
live
a
good

life.

And,
in
my
opinion
wisdom
is
what
separates
people
who
go
to
the
gym
to
get
results

from
those
who
go
to
the
gym
simply
for
the
sake
of
going
to
the
gym.

I
have
made
a
conscious
decision
not
to
live
my
life
chained
to
the
gym,
or
to
a
consistent

obsessive‐compulsive
urge
to
workout
simply
for
the
sake
of
working
out.

I
WILL
NOT
get
pulled
into
the
latest
‘how
I
should
train’
fad,
or
the
latest
exercise
that
I

‘absolutely
must
try’.


To
put
it
bluntly,
my
days
of
being
an
exercise
groupie
are
over.

Just
as
I
have
said
NO
to
Obsessive
Compulsive
Eating,
I
have
also
said
NO
to
Obsessive

Compulsive
Exercising.

To
be
honest,
it
took
me
a
long
time
to
come
to
this
decision.

If
you
are
anything
like
me,
then
your
‘fitness
life’
has
probably
undergone
the
following

evolution.

You
started
off
as
a
rookie
(just
like
me),
clueless
to
what
you
were
supposed
to
do
in
the
gym

and
believing
anything
that
anyone
told
you.

Then,
you
went
on‐line,
read
books,
asked

experts
and
became
an
intelligent
trainer.
You
were
the
equivalent
of
a
teenager…when
it

came
to
working
out…you
knew
‘Everything’.




3


After
years
of
being
an
intelligent
trainer
you
became
an
experienced
trainer…starting
to

understand
what
does
and
doesn’t
work
for
you.
You
started
to
see
through
the
B.S.
and

realized
that
nothing,
not
a
supplement
or
a
special
way
of
training
will
ever
replace

consistent
hard
work.

I
spent
almost
twenty
years
going
through
this
exact
evolution,
and
just
recently
I
accepted

the
fact
that
there
was
one
last
step
I
needed
to
take.
Becoming
experienced
and
intelligent
in

my
approach
to
working
out
wasn’t
enough,
I
needed
to
become
WISE.

This
last
step
was
very,
very
difficult
and
it
forced
me
to
move
way
outside
of
my
comfort

zone.

However,
being
forced
outside
of
your
comfort
zone
is
almost
always
a
good
thing.

In

my
opinion,
you
will
never
see
success
unless
you
move
outside
of
your
comfort
zone.

I’ve
moved
outside
of
my
comfort
zone
three
times
in
my
life,
and
each
time,
the
result
has

been
success.


The
first
time
was
when
I
was
in
my
third
year
at
university.
Back
then
my
goal
was
to
bench

press
300
pounds.
Both
my
workout
partner
and
I
were
mid‐200
pound
benchers
and
300

pounds
seemed
like
‘the
ultimate
bench
press
goal’.

By
the
end
of
my
3rd
year
I
was
benching
280
pounds.
It
wasn’t
300,
but
I
thought
it
was

pretty
darn
good.
After
all,
in
my
group
of
friends,
I
was
one
of
the
top
benchers.

That
summer
I
decided
to
stay
at
University
and
take
some
extra
courses.

I
can
remember
the
first
day
I
went
to
the
gym
during
the
summer
semester
‐
It
was
a

COMPLETELY
difference
crowd
of
people
who
were
working
out.

My
usual
crew
was
not
there,
instead
the
gym
was
almost
empty,
except
for
4
or
5
guys
who

were
A
LOT
bigger
and
A
LOT
stronger
than
me.

Adam,
Steve,
John
and
Big
Jeremy
were
all
50
or
60
pounds
heavier
than
me,
and
they
ALL

benched
pressed
in
the
high
300’s.

At
this
point
I
had
2
options:

1)
Stay
in
my
comfort
zone;
workout
by
myself
and
try
to
hit
300
pounds
on
the
bench.

2)
Move
out
of
my
comfort
zone;
start
training
with
the
big
boys,
and
accept
the
fact
that
300

pounds
was
no
longer
an
acceptable
goal.

I
picked
the
later.
It
was
uncomfortable.
Actually,
that’s
not
true.
It
was
darn
right
SCARY.

But
I’m
glad
I
did
it.

By
moving
outside
of
my
comfort
zone
300
pounds
was
no
longer
a
mental
block,
and
by
the

end
of
August
I
was
bench‐pressing
355
pounds
for
sets
of
2.

55
pounds
more
than
what
I
previously
thought
was
the
‘perfect’
Bench
Press.




4


This
was
the
first
time
I
reaped
the
rewards
of
moving
out
of
my
comfort
zone.
The
second

time
was
when
I
walked
away
from
my
career
in
the
supplement
industry.

I
had
a
great
job,
a

great
title,
a
massive
office,
financial
stability,
good
co‐workers,
a
great
staff,
even
the

commute
wasn’t
too
bad.
But
deep
down
I
knew
it
wasn’t
where
I
was
meant
to
be.

I
moved
out
of
my
comfort
zone
the
day
I
resigned.
And
while
this
isn’t
a
rags
to
riches
story,

now
I’m
doing
something
I
love.
And
this
wouldn’t
have
been
possible
if
I
didn’t
move
outside

of
my
comfort
zone.

The
third
time
I
moved
outside
of
my
comfort
zone
was
when
I
conducted
the
experiment
I
am

about
to
describe
to
you
in
this
manual.

Oddly,
it
was
this
experiment
that
was
the
most

difficult,
because
it
challenged
my
ENTIRE
belief
system
–
And
this
is
exactly
what
I
am
going

to
ask
you
to
do.

I
am
going
to
ask
you
to
make
a
12‐week
commitment
to
move
outside
of
your
comfort
zone

and
do
the
things
YOU
need
to
do
to
become
successful.

Here
is
THE
BEST
PIECE
OF
ADVICE
I
have
ever
been
given:

“If
you
want
to
be
successful
you
have
to
do
the
things
that
unsuccessful
people
aren’t

willing
to
do.”

Here
is
the
second
best
piece
of
advice
I
have
ever
been
given:

“There
are
things
in
your
life
that
you
do
out
of
habit
or
because
you
THINK
you
should
do

them.
If
you
aren’t
benefiting
in
any
way
from
these
things,
you
need
to
eliminate
them.”

It
was
this
advice
that
drove
me
to
conduct
the
experiment
that
has
shaped
the
way
I
workout

today.




5




A
Goal‐Driven
Training
Philosophy



The
philosophy
behind
my
approach
to
working
out
is
simple:
I
want
to
maintain
or
build

muscle
while
losing
fat
and
I
want
to
reach
this
goal
as
efficiently
and
effectively
as
possible.

There
are
a
number
of
truths
that
I
had
to
accept
in
order
to
really
focus
on
this
goal,
and
since

this
manual
is
written
for
people
who
want
to
become
goal
driven
and
reach
their
goals
as

easily
as
possible
it
only
makes
sense
that
I
share
these
truths
with
you.

Firstly,
most
likely
we
are
both
passed
the
age
where
we
can
become
a
professional
athlete.

Our
time
to
make
multiple
millions
of
dollars
by
playing
a
sport
has
past.

Considering
my

draft
year
to
become
a
professional
hockey
player
was
1995,
I
really
don’t
see
a
need
for
me
to

dedicate
my
life
to
sports‐specific
training
to
become
better
at
hockey.

I
know
athletic
training
is
very
popular
right
now
–
but
no
matter
how
many
celebrity
trainers

try
to
convince
me
that
I
NEED
to
train
like
an
athlete,
the
fact
remains
that
athletic
training
is

really
only
great
for
athletes…
This
is
simply
not
an
ideal
use
of
my
time
and
does
NOT
move

me
closer
to
my
PERSONAL
goals
as
quickly
as
I
want.
The
same
goes
for
power
lifting.


If
you
are
a
power
lifter
then
by
definition
you
COMPETE
in
power
lifting.
It
is
your
sport.
And

since
it
is
your
sport,
the
extreme
wear
and
tear
you
put
your
body
through
is
worthwhile.

However,
If
you
do
not
compete
in
power
lifting
then
please…please…take
it
easy
on
your

body.


I’ve
competed
in
power
lifting
ONCE.
When
I
was
23.
This
was
over
a
decade
ago.
So,
while
the

bench
press,
dead
lift
and
squat
are
all
extremely
useful
exercises,
my
goal
is
to
be
able
to
lift

weight
and
look
good
for
the
rest
of
my
life
(or
at
least
as
long
as
possible).
A
torn
pec,

mangled
rotator
cuffs
and
herniated
discs
tend
to
get
in
the
way
of
this
goal.


The
bottom
line
–
As
much
as
I
love
these
lifts,
OVERUSING
them
does
not
move
me
closer
to

MY
SPECIFIC
GOAL.

The
big
lifts
are
incredibly
effective
at
building
muscle
and
strength
when

used
properly,
and
can
be
incredibly
destructive
when
used
improperly
and
abused.

While
some
power
lifters
do
follow
a
routine
where
they
bench,
squat
and
deadlift
almost

every
day,
for
our
goal
of
building
larger,
stronger
muscles
while
losing
body
fat,
we
must
use

these
exercises
in
the
way
that
best
suits
our
goal.
In
other
words,
we
want
to
get
the
most

‘bang
for
our
buck’
WITHOUT
injuring
ourselves.

The
last
truth
was
the
hardest
one
for
me
to
accept;
the
fact
that
muscle
building
is
a
painfully

slow
process,
especially
at
my
current
age
and
advanced
level
of
training
experience,
and

outside
of
taking
anabolic
steroids
(which
is
simply
not
an
option
for
me)
there
is
not
much
I

can
do
to
speed
up
this
process.



6




What
you
need
to
know
1
–
The
Two
Types
of
Muscle
Growth



If
you
are
reading
this
report
then
I’m
going
to
make
the
assumption
that
you
are
interested
in

either
building
muscle
or
at
least
maintaining
the
muscle
you
already
have
while
also
losing
as

much
body
fat
as
possible.

With
this
in
mind,
it
is
important
for
you
to
know
that
there
are
actually
two
different
types
of

muscle
growth.


1)
Juvenile
Muscle
Growth

2)
Work
Induced
Muscle
Growth

It
is
this
little
known
fact
that
allows
people
to
tell
you
their
success
stories
of
how
they
put
on

thirty
pounds
of
muscle
using
their
‘patented’
workout
program.


Upon
closer
inspection
you
will
find
that
in
most
of
the
‘before’
pictures
these
people
are

almost
always
teenagers,
17
or
18
years
old,
and
in
the
‘after’
pictures
they
are
in
their
early

twenties.



The
magic
lies
in
the
fact
that,
for
a
brief
period
of
your
life,
these
two
types
of
muscle
growth

actually
overlap.



Juvenile
Muscle
Growth


When
you
are
young
your
body
is
undergoing
a
type
of
growth
called
‘juvenile
growth’.
Your

muscles
are
growing
at
an
unparalleled
rate
while
your
body
grows
both
in
height
and

maturity.

It
is
this
type
of
muscle
growth
that
is
very
sensitive
to
nutrient
status,
specifically
calorie
and

protein
intake.



This
is
why
poorly
fed
children
tend
to
be
smaller
than
normally
fed
children.
This
is
also
why

re‐feeding
a
group
of
poorly
fed
children
will
quickly
return
them
to
normal
ranges
of
muscle

mass.

Juvenile
growth
continues
until
you’ve
reached
full
skeletal
maturity
(when
your
bones
fuse

and
stop
growing),
this
typically
happens
when
you’re
a
young
adult
in
your
early
twenties.

Once
you
have
reached
your
full
mature
size,
this
high‐speed
nutrient
dependent
growth

comes
screeching
to
a
halt.
In
other
words,
you
are
simply
done
growing.



7


Work
Induced
Muscle
Growth

Work
induced
growth
is
the
second
type
of
muscle
growth.

This
type
of
muscle
growth
is

caused
by
placing
‘mechanical
stress’
(such
as
lifting
weights)
on
your
muscles.


The
explanation
behind
Work
Induced
Muscle
Growth
is
as
follows:
As
you
stress
your

muscles
and
challenge
them
by

making
them
contract
against
some
form
of
resistance,
they

respond
by
adapting
to
become
stronger
and
larger.
Work
induced
muscle
growth
is
much

slower
than
juvenile
muscle
growth
and
nutrient
status
(what,
or
how
much
you
eat)
has
far

less
influence
over
this
type
of
growth.

In
other
words,
once
you
are
a
full
grown
adult,
it
is
the
work
you
do
in
the
gym
that

determines
how
much
more
your
muscles
will
grow!
(not
some
magical
diet).

In
fact,
with
the

proper
amount
of
work,
human
muscles
can
maintain
or
even
increase
in
size
during
extended

periods
of
very
low
calorie
and
moderate
protein
diets
(for
more
information
on
this
see

www.EatStopEat.com)



Why
You
Grew
So
Quickly
When
You
Were
Younger



After
puberty,
when
sex
steroids
like
Testosterone
are
at
their
highest,
the
human
body
is
in
a

unique
state
when
work
induced
AND
juvenile
growth
happen
at
the
same
time.
This
typically

happens
in
the
early
to
mid
twenties.

This
is
why
young
(18‐25
year
old)
men
with
little
or
no
training
experience
are
always
the

ones
who
see
the
most
impressive
weight
gain
results
in
clinical
research
trials
(and
I
suspect

this
is
also
the
reason
why
this
is
the
type
of
person
who
is
always
asked
to
take
part
in

muscle
building
research
studies).

I
think
this
overlapping
effect
of
juvenile
and
work
induced
muscle
growth
is
the
reason

today’s
workout
advice
confuses
so
many
of
us,
including
me.
The
idea
of
training
6
days
a

week,
while
eating
high
amounts
of
calories
and
high
protein
may
have
worked
great
when
we

were
21,
but
not
anymore.


The
cold
hard
truth
is
that
if
you
are
older
than
30
or
you’ve
been
training
for
more
than
10

years
your
days
of
gaining
fifteen
pounds
of
muscle
over
a
summer
are
long
gone.
Protein
and

calories
have
a
minimal,
almost
undetectable
effect
on
our
muscle
growth.


For
advanced
trainers,
we
are
left
with
nothing
but
hard
work
and
proper
recovery
to

stimulate
our
muscles
to
grow,
and
even
when
they
do
grow,
they
are
going
to
grow
very

slowly.

Because
of
these
facts
we
must
slightly
alter
our
goal.
We
can
no
longer
simply
have
the
goal
of

building
muscle.
We
must
now
have
the
goal
of
progressively
gaining
a
small
amount
of

muscle
in
the
areas
of
our
bodies
that
make
the
MOST
DIFFERENCE.
For
us
the
old
mantra
of

“Eat,
Train,
Grow”
simply
does
not
apply
any
more.




8




The
Specifics
of
Work
Induced
Growth




There
are
3
major
components
to
work
induced
growth:

1)
Stress/Intensity
–
Most
commonly
referring
to
how
much
weight
you
are
lifting,
or

more
specifically
how
much
force
is
being
applied
to
each
contraction.



2)
Volume
–
Referring
to
how
much
work
you
do
in
a
given
time.
You
will
most
likely

track
your
volume
by
reps
x
sets.
For
example
1
set
of
10
reps
is
twice
as
much
volume

as
1
set
of
5
reps.



3)
Frequency
–
How
often
you
workout,
usually
this
is
best
thought
of
as
how
many

times
you
workout
per
week.
For
example
if
you
workout
two
times
per
week,
you

would
say
that
you’re
frequency
is
twice
a
week.



There
are
also
external
factors
such
as
conditioning
and
recovery
that
play
a
large
role
in
our

ability
to
manage
the
amount
of
stress,
volume,
or
frequency
that
we
can
place
on
our
muscles

before
they
simply
break
down.

And
herein
lies
the
philosophy
behind
this
approach
to
fitness
–
we
want
to
apply
the

minimum
amount
of
stress,
volume,
and
frequency
necessary
to
make
our
muscles
grow.

Now,
this
is
NOT
a
program
that
promotes
doing
less
for
the
sake
of
doing
less.
Our
ultimate

goal
with
our
workouts
is
to
build
or
maintain
our
muscle
mass.
We
just
want
to
find
the

RIGHT
amount
of
work
needed
to
reach
this
goal.


If,
through
trial
and
error,
you
discover
that
five
days
of
working
out
every
week,
with
20
sets

per
workout
is
your
minimum,
then
so
be
it.
The
important
thing
is
you
now
know
what
your

minimum
is.
There
is
nowhere
to
go
from
here
but
up.

And
this
is
what
we
are
striving
for:
A
fundamental
baseline
to
which
we
can
add
the

necessary
component
of
“more”.

Progress
is
always
measured
by
the
ability
to
do
slightly
more
than
before.
But
for
weight

training
we
need
to
know
the
minimum
as
well.
Otherwise,
we
can
very
quickly
become
the

obsessive‐compulsive
exerciser
who
does
kettle
bell
workouts
in
the
morning,
bodyweight

circuits
in
the
afternoon,
with
power‐lifting
style
workouts
2‐3
time
per
week
with
some

Olympic
lifting
thrown
in
for
fun.

As
I
said
in
the
introduction,
my
goal
is
not
to
live
my
life
in
the
gym.
Nor
do
I
want
to
be
the

world’s
greatest
kettle
bell
thrower
or
Olympic
lifter.
I
simply
want
to
(as
I
have
stated

multiple
times
by
now)
build
or
maintain
my
muscle
mass
while
losing
as
much
body
fat
as




9


possible,
and
I
want
to
do
this
with
as
little
work
as
possible.
Or,
more
precisely
I
want
to
do

the
exact
amount
of
work
necessary.
No
more,
no
less.

I
am
going
to
show
you
a
simple
and
effective
way
to
measure
and
calculate
this
EXACT

amount.
Not
a
rough
estimate,
not
someone
else’s
answer,
but
your
own
unique
answer
to
the

question
“How
often,
and
with
what
amount
of
volume,
and
weight
do
I
need
to
workout
in

order
to
maintain
my
current
muscle
mass?”

As
an
advanced
lifter,
you
absolutely
must
know
the
answer
to
this
question
if
you
want
to

continue
to
make
progress
with
your
lifting
and
your
goal
of
building
or
maintaining
your

muscle
mass
while
losing
body
fat.

Without
knowing
this
answer
you
are
simply
going
to
the
gym
for
the
sake
of
going
to
the
gym.




10


What
you
need
to
know
2
–
There
are
no
Magic
fat
burning
exercises.


It’s
completely
true
that
activity
burns
calories,
and
that
some
exercises
burn
more
calories

than
others,
but
the
truth
is
(as
the
old
cliché
goes)
you
can’t
out
exercise
a
bad
diet.

Exercising
to
lose
fat
is
a
futile
practice
for
a
couple
of
reasons.
First
and
foremost
it
is
not

nearly
as
effective
as
it’s
made
out
to
be.

Using
running
as
an
example,
for
me
to
‘burn’
and
extra
500
Calories
every
day
I
would
have

to
run
(or
walk)
roughly
7
kilometers
(a
little
under
4.5
miles)
EVERY.
SINGLE.
DAY.

Now,
the
idea
of
running
4.5
miles
doesn’t
bother
me.
The
idea
of
running
4.5
miles
EVERY

SINGLE
DAY
scares
the
heck
out
of
me.
If
we
look
back
at
the
idea
of
efficiency
and
the
fact

that
the
body
can
only
do
so
much
work
before
it
begins
to
breaks
down,
this
is
simply
not
an

ideal
use
of
my
time.

If
my
goal
were
to
become
a
better
runner,
then
this
would
be
a
different
story.
However,
for

my
goal
of
losing
body
fat,
this
is
clearly
not
the
most
efficient
method
to
use
in
my
quest.

The
exact
same
rule
applies
for
interval
training,
bodyweight
circuits,
kettle
bells
etc.

Generally,
they
all
burn
calories.
They
all
elevate
your
heart
rate,
and
will
all
burn
fat.


However,
in
terms
of
the
value
of
your
time,
they
all
have
relatively
minor
effects
on
fat

burning
when
compared
to
diet.

I
don’t
do
any
of
these
types
of
exercise
on
a
regular
basis.
I
will
dabble
in
them
from
time
to

time
when
the
mood
strikes
me
(specifically
interval
training
since
it
is
the
best
use
of
my

time),
but
I
don’t
feel
the
need
to
exercise
simply
for
the
sake
of
exercising,
so
many
of
these

styles
of
training
I
simply
avoid.

Special
note:
If
you
go
to
the
gym
to
unwind
or
clear
your
mind
or
just
because
it
makes
you
feel

better
that
is
great
and
by
all
means
continue.
I’m
just
pointing
out
that
you
should
be
aware
of

the
reason
you
are
really
working
out.

I
use
my
diet
to
lose
fat
and
I
use
my
workouts
to
maintain
my
muscle
mass
and
strength.


Once
you
are
using
your
diet
to
lose
fat
and
your
workouts
to
build
or
maintain
muscle
then

you
can
do
things
like
interval
training
and
circuits
to
help
speed
up
the
process,
but

remember
‐
without
a
proper
diet,
these
techniques
are
practically
useless
for
weight
loss.

The
bottom
line
is
the
absolute
most
efficient
way
to
get
amazing
results
is
to
workout
for

muscle
growth
and
change
your
eating
habits
for
fat
loss.
When
it
comes
to
weight
loss,
it
is

the
total
CALORIE
DEFICIT
that
matters,
not
the
way
the
deficit
was
created.

Trying
to
use
your
diet
for
muscle
growth
and
exercise
for
weight
loss
is
a
recipe
for
failure.





11




The
Process
–
How
to
start
this
program

The
first
thing
you
need
is
a
set
of
metrics
to
work
from.
In
other
words,
I
want
you
to
have
a

system
of
measurement
that
you
use
to
track
your
progress.

Without
measuring
and
tracking
you
could
be
completely
wasting
your
time
in
the
gym.

This
process
is
relatively
easy.
I
want
you
to
get
a
measuring
tape
and
keep
a
detailed
log
of

the
shape
of
your
body.

These
measurements,
combined
with
your
strength
and
bodyweight
will
give
you
a
true

accurate
picture
of
what
is
happening
to
your
body.

This
is
exactly
what
I
did,
and
it
had
profound
results
on
my
ability
to
truly
track
the
changes

(or
lack
thereof)
that
were
occurring
in
my
body.



Measurements


In
total,
I
want
you
to
measure
13
different
circumferences.

These
measurements
are
to
be

taken
as
accurately
as
possible.
Try
your
best
to
measure
them
in
the
same
manner
each
and

every
time.

These
13
circumferences
will
be
your
new
metrics,
and
combined
with
your
weight
and

strength,
they
are
what
will
guide
you
through
this
process.

1. Neck
Measurement

2. Shoulders
at
their
widest
point
(halfway
between
your
nipples
and
your
clavicle)

3. Chest
(measuring
tape
right
across
your
nipples
and
under
your
arms)

4. Waist
3
inches
above
your
bellybutton*

5. Waist
at
your
belly
button

6. Waist
3
inches
below
your
belly
button*

7. Hips
at
their
widest
point

8. Thigh
9
inches
above
the
top
of
your
kneecap*

9. Thigh
6
inches
above
the
top
of
your
kneecap*

10. Thigh
3
inches
above
the
top
of
your
kneecap*

11. Calf
at
its
widest
point

12. Bicep
(flexed)
measure
the
widest
point

13. Forearm
at
its
widest
point.


• Depending
on
your
height,
you
may
want
to
use
2
inch
jumps
instead.
As
a
rough
guess

I’d
say
that
anyone
under
5’6”
should
use
2
inch
instead
of
3
inch
jumps.




12




The
Thirteen
Measurements


NOTE:
For
the
most
accurate
results
always
take
your
measurements

(including
your
weight)
on
the
morning
of
a
fast
day.




13



Once
you
have
these
measurements
you
are
now
ready
to
begin
your
transition.
The
key
here

is
that
you
need
to
be
consistent.
Measure
the
same
places
every
time,
measure
them
the
same

way.

Take
these
measurements
on
a
Monday,
Wednesday
and
Friday
of
one
week,
and
get
a
good

feel
for
your
numbers
and
any
variation
that
occurs
(there
will
always
be
slight
variations).


Always
take
your
measurements
in
the
morning
while
fasted.

BE
HONEST!
This
isn’t
a
competition
to
see
who
has
the
best
measurements;
it
is
a
tool
for
you

to
use
to
measure
progress.



Strength


I
also
want
you
to
keep
a
concise
measurement
of
you
strength
gains
and
or
losses.
This
being

said,
I
know
that
it
is
very
impractical
to
test
your
1
rep
max
on
a
number
of
lifts
every
week

or
two.


Instead
I
would
like
you
to
use
the
following
equation:

Your
1
Rep
Max
=
[(Number
of
reps/30)
+
1]
x
the
weight
you
used.

So
If
I
Squatted
335
for
3
reps
then
my
predicted
one
rep
max
would
be:

My
1
Rep
Max
=
[(3/30)
+1]
x
335

My
1
Rep
Max
=
[1.1]
x
335

My
1
Rep
Max
=
365
(always
round
DOWN
to
the
nearest
5)

This
equation
may
not
be
perfect,
but
it
allows
for
us
to
track
improvements
without
having
to

test
our
1
rep
max
every
week.

So
if
I
squatted
335
for
3
reps
one
week,
then
two
weeks
later
I
squatted
320
for
5
reps,
I
can

see
that
my
strength
has
actually
improved
(my
estimated
1
rep
max
would
now
be
370).

Use
this
equation
to
track
your
core
lifts
and
to
chart
your
progress.



NOTE:
I
find
it
easiest
to
track
the
big
lifts
like
bench,
squat,
shoulder
press,
dead
lifts,

chins
etc
rather
than
trying
to
track
my
strength
on
EVERY
lift.
So
pick
the
big
lifts
that

you
currently
use
in
your
program
and
use
these
to
track
your
strength.





14




Getting
Started



OK,
once
you
have
your
measurements
and
your
estimated
1
rep
maxes
this
is
where
the
fun

begins.

You
are
going
to
slowly
start
to
lower
the
amount
of
training
that
you
do,
using
your
metrics

to
determine
whether
or
not
you
are
losing
any
muscle
size.

This
is
exactly
what
I
did…and
I
will
take
you
through
my
journal
using
my
exact
numbers
and

workout
routines.

After
you
have
your
measurements
the
next
thing
you
need
to
do
in
order
to
complete
this

program
successfully
is
to
start
(if
you
aren’t
already)
following
Eat
Stop
Eat.


As
I
have
said
before,
to
be
successful
your
weight
loss
must
come
from
your
diet
and
there
is

no
better
way
to
lose
fat
than
by
following
the
eat
stop
eat
lifestyle
–
a
commitment
to

working
out
to
build
muscle
and
eating
to
lose
fat.


While
most
people
think
of
Eat
Stop
Eat
as
only
flexible
intermittent
fasting,
the
truth
is
that

the
Eat
Stop
Eat
lifestyle
is
the
COMBINATION
of
flexible
intermittent
fasting
and
weight

training.
And
make
no
mistake
about
this
point
‐
the
weight
training
is
very
important!
So
this

manual
fits
perfectly
into
the
Eat
Stop
Eat
lifestyle.

If
you
get
caught
up
in
the
idea
of
eating
to
build
muscle
or
working
out
to
lose
fat
you
will

quickly
become
discouraged.
If
you
need
more
information
on
this
than
you
can
find
it
in
my

book
“How
Much
Protein?”
(www.truthaboutprotein.com)
but
otherwise
I
want
to
you
to

forget
about
protein,
protein
supplements,
calories
or
any
of
that
type
of
stuff.


(Remember,
you
only
have
work
induced
muscle
growth
on
your
side
now)

Lastly,
(and
this
is
the
part
that
moves
you
outside
of
your
comfort
zone)
you
have
to
be
open

to
the
idea
that
you
can
get
the
EXACT
SAME
results
you
are
getting
right
now
by
working
out

a
lot
less.

This
may
be
the
hardest
part
of
this
entire
program.

I
am
going
to
ask
you
to
cut
down
on
the

amount
of
working
out
you
do.
The
amount
of
time
you
spend
in
the
gym
AND
the
amount
of

days
you
spend
working
out
all
together.


If
your
dedication
to
fitness
is
what
defines
you
as
a
person,
this
process
may
come
as
a
shock,

but
if
you
follow
through,
it
might
be
the
most
liberating
and
freeing
experience
of
your
life.





15




The
Program



I
started
my
program
with
the
basic
premise
of
“I’m
probably
doing
more
than
I
need
to
do,

what
can
I
cut
out”

At
the
time,
I
was
following
a
workout
called
“Turbulence
Training”
by
Craig
Ballantyne.
I

was
training
4
times
per
week,
with
each
workout
being
roughly
full
body
workouts.

(If
you
need
a
program
to
use
with
Elimination
Workout,
I
highly
suggest
the
original

Turbulence
Training
program
­>
www.AbsLikeCraig.com)

I
found
this
to
be
an
enjoyable
and
well
thought
out
program
so
I
used
it
as
my
‘base
starting

point’
for
this
experiment.

My
very
first
experiment
was
to
cut
out
all
of
my
“extra”
workouts.
I
took
my
kettle
bells
and

put
them
in
the
closet
and
made
a
conscious
decision
that
I
would
fight
the
urge
to
do
any
at‐
home
bodyweight
workouts.

Since
you
now
have
your
measurements
you
are
ready
to
begin
this
exact
same
experiment.
So

the
very
first
step
is
to
remove
any
‘extra’
workouts
you
may
be
doing.

Many
people
currently
have
routines
where
they
weight
train
4‐5
times
per
week,
but
also
do

extra
kettle
bell
or
bodyweight
training.

This
creates
a
vicious
cycle
of
adding
more
and
more
exercise
to
your
life
as
you
strive
for

more
weight
loss,
muscle
gain,
or
to
simply
keep
up
with
what
is
trendy.


So
your
first
step
is
to
remove
any
extra
work
that
you
are
doing
in
the
name
of
muscle
gains

or
fat
losses.

If
you
do
extra
work
such
as
classes
(dance,
martial
arts)
that
you
do
for
pure
enjoyment
than

you
can
keep
this
work.
After
all,
the
point
of
this
program
is
not
to
become
a
lazy
sloth
doing

only
the
bare
minimum.
It
is
to
do
the
bare
minimum
so
we
can
pursue
other
activities
in
our

lives.

After
two
weeks
of
this,
I
re‐took
all
my
measurements
to
find
that
I
had
not
lost
any
mass
in

my
chest,
shoulders,
arms
or
legs.
I
had
lost
a
¼
of
an
inch
around
one
of
my
stomach

measurements,
but
that
was
just
a
normal
fluctuation.
My
strength
had
increased
in
all
of
my

lifts.

So
after
two
weeks
with
no
‘extra’
workouts
I
want
you
to
re‐take
all
of
your
measurements.


You
may
just
find
that
your
strength
in
the
gym
has
not
suffered,
and
that
your
measurements

are
where
you
would
expect
them
to
be.




16



Once
these
two
weeks
are
up,
your
next
step
is
to
start
to
remove
any
of
the
smaller
‘isolation’

style
lifts
from
your
workout.


Just
as
before,
this
may
sound
scary,
but
remember,
you
have
your
measurements
so
you
will

know
if
you
start
to
lose
muscle
mass,
AND
this
is
only
an
experiment,
when
you
are
done
you

can
add
these
exercises
back
in
if
you
wish.

Start
by
removing
any
forms
of
bicep
curls,
triceps
extensions,
calf
raises,
shoulder
raises
(like

dumbbell
lateral
raise
and
front
raises),
wrist
curls
and
even
leg
extensions
and
leg
curls.

This
will
be
uncomfortable,
and
you
will
be
extremely
tempted
to
keep
some
of
your
favorites

(It
took
a
giant
internal
fight
for
me
to
let
go
of
doing
additional
triceps
work)
but
remember
–

you
have
your
measurements
–
so
you
will
know
if
you
are
shrinking.

After
two
weeks
using
no
isolation
exercises
retake
all
of
your
measurements
and
check
your

strength
using
the
equation
in
this
manual.

If
you
don’t
experience
any
negative
changes,
then
keep
eliminating
from
your
program.

Your
next
step
is
to
add
an
entire
extra
rest
day
in‐between
ALL
of
your
workouts.

So
if
you
traditionally
workout
on
a
2
on,
1
off,
2
on,
2
off
split,
your
training
may
look

something
like
this:

Monday

Workout



Tuesday

Workout


Wednesday
 Thursday

Rest

Workout


Friday

Workout


Saturday

Rest


Sunday

Rest


I
want
you
to
change
your
workout
so
an
extra
day
is
added
in
after
EVERY
WORKOUT.
So

your
new
routine
would
look
something
like
this:

Monday

Workout

Workout



Tuesday

Rest

Rest


Wednesday
 Thursday

Workout

Rest

Rest

Rest


Friday

Rest

Workout


Saturday

Workout

Rest



Sunday

Rest

Rest


After
4
weeks
of
this
routine,
I
want
you
to
move
to
having
2‐3
days
of
rest
between
EVERY

workout.

Monday

Workout



Tuesday

Rest


Wednesday
 Thursday

Rest

Workout


Friday

Rest


Saturday

Rest


Sunday

Rest


I
followed
this
exact
plan,
adding
days
until
I
was
working
out
twice
per
week
with
my

workouts
looking
roughly
like
this:




17



Day
1

Sets
x
Reps

Shoulder
Press

3
x
5

Weighted
Dips

2
x
10

Weighted
Chins

2
x
10

Squats

3
x
5

Straight
Leg
Deadlifts

4
x
10



Day
2

Bench
Press

Dumbbell
Bench
Press

Dumbbell
Row

Deadlifts

Leg
Press


Sets
x
Reps

3
x
5

2
x
10

2
x
10

3
x
5

4
x
10


This
was
all
I
was
doing.


Each
workout
lasted
roughly
30
minutes.
I
continued
this
program
for
4
weeks
with
no

noticeable
changes
in
any
of
my
measurements
or
my
strength
(it
was
still
going
up,
albeit

slowly).

I
then
decided
to
reduce
my
total
volume
even
further

So
my
entire
workout
plan
looked
like
this:

Day
1

Shoulder
Press

Squat


Sets
x
Reps

3
x
5

3
x
5


Day
2

Bench
Press

Dead
lift


Sets
x
Reps

3
x
5

3
x
5



And
this
is
exactly
what
I
want
you
to
do
as
well.
Keep
removing
all
extra
work
until
you
are

left
with
a
workout
that
consists
of
4‐6
exercises
with
only
2
days
of
lifting
per
week.

Special
Note
about
Exercise
Selection
using
the
Elimination
Experiment:

If
you
notice
the
four
exercises
I
have
left
here
actually
cover
all
the
muscles
of

my
entire
body.
These
are
all
major
compound
lifts
that
involve
multiple
joints

and
lots
of
muscles.
These
are
the
types
of
lifts
that
you
should
be
using
for
the

elimination
system
to
ensure
you
are
working
all
of
your
muscles
without
doing

extra
work.

After
two
weeks
of
following
this
workout
I
knew
this
was
as
low
as
I
wanted
to
go
with
my

volume.

I
may
have
been
able
to
go
lower,
but
this
was
a
personal
decision
based
on
my

enjoyment
levels.

If
I
was
going
to
make
the
effort
to
go
to
the
gym
I
needed
it
to
FEEL
worthwhile.
Anything
less

than
20
minutes
of
work
just
did
NOT
feel
like
it
was
worth
the
drive.

This
was
my
‘volume’
breaking
point.

Since
I
was
no
longer
willing
to
reduce
my
volume,
I
decided
to
decrease
my
frequency
even

further.
I
moved
to
working
out
once
every
5
days.
After
4
weeks
of
this
I
noticed
two

interesting
things.

1) My
strength
had
stalled
and
my
lifts
felt
‘awkward’




18


2) My
waist
measurement
had
crept
up
to
be
consistently
measuring
at
½
inch
more
than

it
used
to
be.

From
these
observations
I
knew
I
had
found
my
own
personal
‘minimal’.
I
could
successfully

maintain
my
muscle
mass,
strength
and
interest
level
training
twice
per
week
with
minimal

exercises.

This
level
of
training
was
manageable,
and
allowed
much
more
freedom
in
my
daily
activities.


I
wasn’t
chained
to
the
gym.
And
I
know
I
had
something
that
I
could
build
upon.

Using
this
as
my
starting
point,
I
then
experimented
(one
month
at
a
time)
with
adding
in

different
exercises.
It
was
this
experimentation
that
led
me
to
realize
that
I
get
the
best
results,

and
enjoy
working
out
the
most,
when
I
am
training
with
weights
twice
per
week,
and
training

with
blast
straps
doing
weighted
body
weight
exercises
like
dips,
chin‐ups,
rows
and

suspended
pushups
an
additional
2‐3
times
per
week.


This
approach
also
allowed
me
to
eliminate
a
whole
host
of
workouts
and
exercises
because

they
simply
did
not
give
me
any
extra
results
during
their
one
month
trial.

So
my
personal
minimum
and
optimum
workouts
look
like
this:



My
Personal
Minimum

Two
workouts
per
week
doing
only
the
core
foundations
lifts
of
squats,
dead
lift,

shoulder
press
and
bench
press.









My
Personal
Optimum


Two
workouts
per
week
doing
core
foundations
lifts
of
squats,
dead
lift,
shoulder

press
and
bench
press.

AND






Two
or
three
accessory
workouts
(about
15‐20
minutes
long)
that
consist
of
weight

body
weight
exercises
using
blast
straps
for
dips,
chin
ups,
rows
and
suspended

push‐ups.






19


This
knowledge
allows
me
the
freedom
of
knowing
that
as
long
as
I
get
my
two
workouts
in,

and
my
strength
is
increasing
then
I
am
doing
the
things
I
need
to
do
to
progress.
AND,
if
I
get

in
my
extra
workouts
I
know
I
am
reaping
some
benefit.

It
also
allows
me
the
knowledge
that
moving
above
this,
adding
in
more
workouts,
more

exercises
or
even
more
time
to
each
workout
DOES
not
result
in
better
measurements
or

strength
for
me.

This
type
of
knowledge
is
freeing.
No
more
obsessive‐compulsive
exercise
for
me.

Using
these
facts
I
can
now,
at
any
time
I
wish,
add
in
exercises
to
my
routine
and
after
a
given

amount
of
time
(usually
4‐8
weeks)
look
and
see
if
any
of
my
measurements
have
changed.

If
I
feel
the
need
to
increase
the
size
of
my
arms
using
close
grip
bench
presses,
I
can
add
them

into
my
routine.
After
6
weeks
I
can
measure
my
arms.
If
there
is
no
change,
then
I
drop
close‐
grip
bench
presses.
It
is
this
simple.

If
I
feel
that
I
want
to
increase
the
amount
of
weight
I
can
squat
by
doing
extra
sets
of
lunges
I

can
simply
add
them
into
my
routine.
After
4
weeks
if
my
squat
has
gone
up,
then
I
keep
the

lunges
in
my
routine
until
my
squat
strength
stops
increasing.
It
is
this
simple.

The
process
of
elimination
–
if
you
let
the
numbers
(your
measurements)
do
the
work
for
you,

will
save
you
lots
of
time
and
needless
work.







In
the
first
picture
I
was
working
out
5
times
per

week
while
doing
cardio
twice
per
day
and

following
a
SUPER
STRICT
diet.




In
the
second
picture
I
have
been
following
Eat

Stop
Eat
for
over
2
years,
training
twice
per
week

with
2‐3
quick
extra
workouts
thrown
in
whenever

possible.




My
workouts
were
goal‐driven
with
the
aim
of

increasing
the
size
of
my
chest
and
shoulders.

The
result
of
this
change
in
philosophy
were

obvious,
I
reached
my
goal
with
less
wear
and
tear

on
my
body.
I
did
the
work
I
needed
to
do
to
get

the
results
I
wanted,
without
obsessive
compulsive

exercising
or
obsessive
compulsive
Eating.




20


Your
Next
Steps



Once
you
have
discovered
your
minimum
–
that
is
to
say,
the
amount
of
training
needed
to

keep
you
exactly
where
you
are
today,
then
you
can
start
adding
things
back
into
your

program
–
as
long
as
you
know
the
EXACT
REASON
that
you
are
adding
in
that
particular

exercise.

Because
it’s
‘good
for
you’
doesn’t
cut
it.

You
absolutely
MUST
have
some
sort
of
objective
measurement
that
you
can
use
to
track
and

measure
your
results
(or
lack
thereof).

If
you’re
a
guy
and
want
to
build
a
better
looking
physique
without
adding
countless
pounds
of

bulk,
then
add
in
John
Barban’s
Adonis
Effect
workout
(www.AdonisEffect.com).


Keep
a
record
of
the
measurements
of
your
shoulders
and
your
waist.
I
helped
John
review
the

science
behind
this
program
so
I
can
easily
stand
behind
the
scientific
theory
of
this
program.

In
fact,
this
is
the
approach
I
have
been
using
for
the
last
two
years.

If
you
are
a
man
or
woman
and
want
to
lose
fat
using
Craig
Ballantyne’s
Turbulence

Training,
then
add
in
one
of
Craig’s
interval
training
programs
(www.AbsLikeCraig.com
)

and
keep
track
of
your
measurements
looking
for
decreases
in
your
waist
measurement
for

guys
and
your
waist
and
hips
for
girls.


I
know
Craig
personally
and
I
can
assure
you
that
his
programs
are
well
designed
and
can

easily
fit
into
a
goal‐oriented
training
style.

If
you
are
looking
to
add
muscle
then
you
can
try
Vince
Delmonte’s
Nononsense
Body

Building
Program
(www.BuiltLikeVince.com).


Just
remember
to
always
assess
your
improvements.

The
bottom
line
is
that
there
are
COUNTLESS
workouts
available
on
line.
Some
are
amazingly

effective,
and
some
are
simply
a
scam.

The
ONLY
way
to
know
if
a
workout
is
working
for
YOU
is
to
have
some
way
of
measuring
and

tracking
your
progress.

If
you
do
not
see
SPECIFIC
and
MEASURABLE
results
within
4
to
8

weeks,
then
drop
the
program
back
to
your
minimum
and
try
something
new!

This
process
of
elimination
and
measurements
will
save
your
from
exercising
simply
for
the

sake
of
exercising,
and
will
save
you
needless
extra
wear
and
tear
on
your
body.

Remember
–
the
key
to
looking
good
and
being
functional
well
into
the
later
years
of
your
life

is
to
be
able
to
keep
working
out
well
into
the
later
years
of
your
life.
Getting
the
results
you

want
without
injuring
yourself
should
always
be
your
number
one
priority!



21




Conclusions



Just
as
Eat
Stop
Eat
is
the
simplest
and
most
practical
method
to
lose
weight,
I
believe

Elimination
Training
is
the
simplest
most
practical
way
to
maintain
or
build
muscle.

Simply
make
measurements,
identify
your
goals,
and
then
test
different
methods
of
reaching

your
goal.

Strive
to
identify
the
minimum
amount
of
work
you
need
to
do
and
the
optimum
amount
of

work
(and
type
of
work)
you
should
be
doing.

Avoid
exercise
fads,
and
doing
exercises
simply
because
they
are
trendy
or
in
style.
If
you

don’t
see
measurable
improvements
with
a
specific
exercise
then
stop
doing
it.

This
is
practicality
at
its
best,
and
it
forces
you
to
continually
ask
yourself
“why
am
I
doing
this

exercise?”

The
bottom
line
and
the
conclusion
of
this
entire
manual
is
this
–
Measure
and
assess

everything
you
do
in
the
gym.
Don’t
be
afraid
to
cut
back
and
don’t
be
afraid
to
let
go
of
the

things
that
are
not
moving
you
towards
your
goal.

Finally,
in
order
to
progress
your
goals
must
be
clear
concise
and
measurable.

Setting
a
goal
like
“bigger
muscles”
isn’t
a
goal
at
all,
it’s
a
day
dream.
Setting
a
goal
of
adding

1.5
inches
to
your
chest
circumference
is
clear
and
measurable,
and
is
something
you
can

make
a
plan
to
achieve.


These
sounds
like
similar
ideas
but
you
have
to
be
very
specific
if
you
want
to
actually
achieve

any
goal.
The
more
specific
you
lay
out
the
goal,
the
easier
it
is
to
make
it
happen.


Finally,
remember:

“If
you
want
to
be
successful
you
have
to
do
the
things
that
unsuccessful
people
aren’t

willing
to
do.”

AND

“There
are
things
in
your
life
that
you
do
out
of
habit
or
because
you
THINK
you
should
do

them.
If
you
aren’t
benefiting
in
any
way
from
these
things,
you
need
to
eliminate
them.”





22


The
Elimination
Experiment

~Elimination
Workout
Cheat
Sheets



1. Take
your
measurements

2. Measure
your
strength

3. Cut
out
all
extra
workouts

4. Cut
out
all
isolation
movements

5. Add
an
extra
rest
day
after
EVERY
workout

6. Increase
your
rest
to
2‐3
days
in‐between
EVERY
workout

7. Reduce
your
exercises
to
only
the
bare
minimum
core
lifts

8. Reduce
your
volume
(number
of
sets)

9. Identify
your
own
personal
minimum

10. Identify
your
own
personal
MEASURABLE
goals

11. Add
in
new
exercises
or
programs
for
1
to
2
month
trials

12. Compare
your
strength
and
measurements

13. If
they
improve
and
move
you
towards
your
goal
keep
the
new
exercises,
if
they

do
not,
eliminate
them
and
move
on

14. Repeat
steps
11‐13
as
needed


***NEVER
BE

AFRAID
TO
MOVE
BACK
TO
YOUR
MINUMUM
AS
YOU
ALREADY
KNOW
THIS

AMOUNT
OF
TRAINING
IS
ENOUGH
TO
MAINTAIN
WHAT
YOU
HAVE!!






23










22


Contents

A Special Note
Preface
How it All Started
Introduction
The Fasted State
The Disappearance of the Fasted State
Forget Everything You Have Ever Read About Fasting
Fasting and Your Metabolism
Fasting and Exercise
Fasting and your Brain
Fasting and Your Muscle Mass
Fasting and Hunger
Fasting and Blood Sugar Levels
Other Misconceptions of Fasting
The Health Benefits of Fasting
Decreased Insulin Levels & Increased Insulin Sensitivity
Decreased Blood Glucose Levels
Increased Lipolysis and Fat Burning

Eat Stop Eat

3

Increased Glucagon Levels
Increased Epinephrine and Norepinephrine levels
Increased Growth Hormone Levels
Increased Weight Loss and Increased Fat Loss
Decreased Chronic Inflammation
Increased Cellular Cleaning
Health Benefits – The Conclusion

The Eat Stop Eat Way of Life
How to fast Eat Stop Eat style
How to Eat Eat Stop Eat style
What to do While Fasting
How to work out with Eat Stop Eat
Designing your own workout program
Sticking with it
A note on cardio for weight loss
Other Health Benefits of Exercise

How to keep it off
Eat Stop Eat Conclusions
Eat Stop Eat Frequently Asked Questions
References

Eat Stop Eat

4

A Special Note on This Edition

First of all, let me be clear that I was well aware of the immense gap between
peoples’ attitude toward health and fitness and the theories found within this book
back when it when was first published in 2007.
I knew that people had generally accepted that strict dietary restraint and an almost
relentless workout program were essential for weight loss. Not only this, but it was
believed that a serious lifestyle modification had to occur that made you almost
obsessed with health and nutrition.
I was all too aware that for some curious reason we had accepted the idea that losing
weight had to be extremely difficult and the concept that long-term weight loss
success meant a life of dedication and extreme discipline.
Back in 2007, even the slightest suggestion that we could actually cause a genuine
reduction of body fat WITHOUT extremely regimented and inflexible dietary
restrictions was often met not only with disbelief, but also hostility. Few were
prepared to hear or accept a simpler solution.

Eat Stop Eat

5

The diet industry is huge, and worth billions of dollars in annual profits. This not only
includes the obvious examples of over the counter diet pills, but also weight loss
centers, weight loss coaches, weight loss books, and even on-line weight loss societies.
Combine this with the shocking boom of twenty-something year old Internet
marketers making millions selling ‘diet advice’ on-line and it becomes obvious that the
weight loss industry was ripe for a big, strong dose of common-sense thinking.
I knew that Eat Stop Eat was going to cause a shockwave in the diet industry, and that
I was going to have to spend a great deal of my time defending the concepts within it.
But like I said, this was almost a given. It is the NORM for radical new concepts that
receive a lot of attention to arouse a sharp division of opinion among expert
‘commentators’.
Yet the fight for Eat Stop Eat’s acceptance was not nearly as uphill as I had imagined.
Sure, it had its detractors and nay-sayers, but for the most part even the harshest
scientific critic quickly came to realize the simplicity and effectiveness of Eat Stop Eat
and appreciated that it was supported by very sound and logical scientific evidence.
It seems that in a matter of just 3 short years, Eat Stop Eat has gone from being a
controversial ‘fringe’ dietary ‘fad’ to becoming an accepted dietary approach to losing
weight that is being supported by doctors, dietitians, and other mainstream health
experts.

Eat Stop Eat

6

Biologist J.B.S. Haldane said it best when he pointed out that there are four stages of
scientific acceptance:
1) This is worthless nonsense
2) This is an interesting but perverse point of view
3) This is true but quite unimportant
4) I always said so
Eat Stop Eat has hit the “I always said so” phase of acceptance. This is very exciting to
me, and many others involved in the diet and weight loss industry.
People have begun to accept that losing weight can be accomplished using a multitude
of different diets, as long as the diet created some sort of decrease in caloric intake.
Not only this, but the concept that the best diet is the one you enjoy and can stay on
the longest, has really caught on.
Despite these facts, there is still a growing amount of nutrition misinformation that is
available in the mainstream weight loss industry. And, quite ironically, obesity rates
are still increasing. In fact, the average percent body fat in North America has become
startlingly high.

(The average body fat for men is 25% and for women is closer to 40%)

Eat Stop Eat

7

Common sense and sensibility merges with the weight loss industry.
The simple truth is that research illustrates an increased supply of food is more than
sufficient to explain this obesity epidemic.1 I am almost positive that no one is happy
with the North American average of 25% and 40% body fat for men and women,
respectively.2 As such, there is still a need to expand on the successful theories of Eat
Stop Eat to help as many people as possible realize that weight loss does not have to
be complicated.

Let’s start with what we already know about weight loss:


Carrying extra body fat is really bad for us, both physically and emotionally.



Weight loss is not a mystery and the fundamental principles have never
changed. It’s our ability to apply these principles that dictates how successful
we are at losing weight.



Since you are reading this book, you have a personal interest in weight loss.

A Caveat: Prevention is better than a cure.
While the principles of Eat Stop Eat are often only thought of as a way to lose weight, it
is important to remember that Eat Stop Eat is also an effective way to maintain weight
loss, AND to prevent weight gain from happening in the first place.
Simply put, when adapted to fit your own personal lifestyle, the principles of Eat Stop
Eat can apply to everyone.

Eat Stop Eat

8

Preface

Take a second before reading this book and think about all the diets you have
heard about and read about in recent years. Each diet had its own little hook that
made it stand out, and each diet had thousands of loyal followers that swore that
their diet was the only one that worked.
Now consider the real-world evidence that is right before your eyes. Every day you see
hundreds of people, all with different body shapes and all following different diets.
I will use professional bodybuilding as an example. Imagine two groups of
bodybuilders ready to step on stage at the highest level of competition; their veins
popping out everywhere, with tanned, oiled skin, and almost nonexistent body fat.
The first group consists of bodybuilders from the 1950’s and 1960’s. These
bodybuilders were able to get into phenomenal shape using diets that were low in fat,
high in carbohydrates with moderate amounts of protein. The second group consists
of bodybuilders from the 1990’s and beyond. They got into phenomenal shape using
very different diets that consist of moderate amounts of fat, low carbohydrates, and
very high amounts of protein.

Eat Stop Eat

9

Both groups of bodybuilders were unbelievably lean. Both groups used various
supplements and drugs. However, both groups followed very different nutrition plans.
Yet, somehow they all managed to get their body fat down to unbelievably low levels.
Throughout

the

last

five

decades,

the

diets

of

bodybuilders

have

changed

dramatically. Depending on the bodybuilder and the era, they may have eaten six
meals a day, or they may have eaten more than a dozen. Some bodybuilders ate red
meat while others did not. Some did hours of cardio, some did no cardio at all, yet
they were all able to lose fat and get into ‘contest shape’.
The reason all these bodybuilders could get in shape on so many different styles of
diets is simple: for short periods of time, every diet will work if it recommends some
form of caloric restriction. And if you follow a calorie-restricted diet you will lose
weight, guaranteed.
The problem is, you simply cannot follow a super-restrictive diet for a long period of
time. Sure, a truly dedicated individual may be able to follow a very restrictive diet for
12 weeks and get into phenomenal shape. With the right amount of dedication, a
person can even look like they just stepped off the cover of a fitness magazine. And a
very small and unique group can do this for years on end.
For the rest of us, this way of eating is too restrictive, too intrusive on our lives, and
far too limiting to be done effectively for any real length of time.
Now, what if I told you that these types of long restrictive diets are simply not
necessary for weight loss? What if I told you that there is a way to eat and a way to
live that can give you amazing health benefits, help you lose weight, and does not
involve any prolonged periods of food restrictions, eating schedules, supplements, or
meal plans?

Eat Stop Eat

10

In the following pages I am going to share with you a discovery that I made as a result
of years of research and schooling, a career in the sports supplement industry, and an
obsession with nutrition.
I am going to present you with the reasons why I think most diet plans are
unnecessary, too restrictive, and ultimately too complicated to work long term. And
most importantly, I am going to describe what I believe to be the single best way to eat
and live that will help you lose weight and keep it off, without any of the complex
plans, rules, and equations that is typical of most diets.
After all, I don’t consider this method of eating a diet. It’s a way of eating that restricts
calories, but that can also ultimately grow into a way of life.
I must warn you in advance, many of these ideas are ‘different’ in that they do not
agree with the current nutrition trends. I promised myself when starting this project
that I would not merely accept the current rules of nutrition just because they
happened to be the rules that are currently en vogue.
As the bodybuilders in the example prove, many different styles of nutrition can result
in the development of astonishing physiques. There probably is no “right” way to eat.
The best we can hope for is finding the way that works the best for you.
Nutrition, just like all science and medicine, is always evolving and changing. So even
though the ideas in this book may be radical now, I believe that someday they just
might be the new rules of nutrition!
I am positive that if you read this book with an open mind, you will find that
everything I have written makes sense. It may be different than what everyone else is
telling you, but it is proven and backed up by a large quantity of scientific research,
and it can change your life.
Eat Stop Eat

11

How it All Started

I walked away from my career in the sports supplement industry in May of
2006. It wasn’t a bad split, and I did not want to give up on the industry altogether, I
just wanted to start fresh.
To fully explain this decision, I have to take you back about twenty years.
I have always been obsessed with exercise, health, and nutrition. At 10 years old, I
could already boast a very impressive collection of Muscle & Fitness Magazine, and a
couple of years later I was also collecting issues of Men’s Health. I can remember
reading about bodybuilders like Lee Haney, Arnold Schwarzenegger and Lou Ferrigno
and all of the articles concerning their diet and exercise programs. It was these
articles that piqued my interest in the science behind fat loss.
At 16 years old, I had a subscription to the American Journal of Clinical Nutrition. I
would read any research paper that involved nutrition and fat loss. It would take me
about a day to read each article because I had to stop and check almost every word in
a medical dictionary.
At 17 years of age, I started working at a local supplement store. This was my first
official step into the health and nutrition industry and I have never looked back.

Eat Stop Eat

12

When I started studying nutrition at university, I had only two goals – to learn
everything I possibly could about nutrition and metabolism, and to graduate with
honors. In the spring of 2000, I accomplished both of them. Almost immediately after
graduating from university, I was fortunate enough to be hired as a research analyst
at one of the world’s leading supplement companies.
Fast-forward to June of 2006. I had just spent the last six years of my life working in
one of the most secretive industries in the world. During this time, I had been
entrusted with protecting some of the most confidential information in the entire
industry.

I was the person responsible for the inner dealings of our Research &

Development Department. Unfortunately, this was part of the problem.
Part of my job was to review bodybuilding and fitness magazines. Every month I would
have to read through the top ten magazines on the market. I was constantly reading
about the ‘latest and greatest’ diet methods. After years of reading magazine after
magazine, I didn’t know what to believe anymore.

Each month, it seemed like the

newest diet methods contradicted the diet methods that were in last month’s
magazines. I started to think that the weight loss industry was full of nothing but
confusing and constantly recycled misinformation.
When it came to the science of losing weight, every so-called ‘nutrition guru’ and
weight-loss personality had his or her own theories on what did and didn’t work. After
years of reading and evaluating all of these nutrition and diet programs, I was actually
starting to ignore my previous doubts and get consumed by the hype!
Despite all of my formal education in the nutrition field, even the most absurd diet
theories eventually started to sound logical to me, even though I had never come
across any research that could convince me that these theories were supported by
strong scientific evidence.

Eat Stop Eat

13

In reality, the vast majority of what I had read in these magazines was just theories
and speculation. Some of them were based on science while others were complete
gibberish.

Many were contradictory to one another, and others even defied the

fundamental laws of thermodynamics and science.
Month after month, dozens of magazines would appear on my desk, and month after
month, I would see new and old diet ideas being trumpeted as the newest, most
effective way to ‘blowtorch through stubborn body fat’.
At this point, I noticed a funny thing about the industry - if an idea is published
enough times, and if enough people accept it, it becomes true, no matter how
inaccurate it really was.
Whoever said, “you can say the same lie a thousand times but it doesn’t get any more
true,” has obviously never been involved in the nutrition industry!
The bottom line is that I got into the sports supplement industry for the same reason I
eventually left. I wanted to understand the true rules of weight loss, and I wanted to
figure out how we should really eat for health, energy, peak performance, and for
weight loss.
I ended up leaving my career in the industry so that I could write this book.

Eat Stop Eat

14

Introduction

As part of the background research for this book, I made it my goal to uncover
the true scientific facts behind weight loss and nutrition.
I’m not talking about the scientific ‘facts’ that are thrown around every day by food
companies and marketing gurus. You know, the ‘eat this, not that’ facts or the ‘recent
research has shown’ ‘facts’. I wanted to find the cold, hard truths. I was looking for the
nutritional equivalent of death and taxes.
My first step in this quest was to read every nutrition and diet book I could get my
hands on. I read and re-read the following books:
The Atkins revolution, Protein power, Body for Life, The Zone, The South Beach
Diet, French Women Don’t Get Fat, The Warrior Diet, The Metabolic Diet,
Volumetrics, The Obesity Myth, Health Food Junkies, An Apple a Day, What to
Eat, the Omnivore’s Dilemma, Real Foods, The End of Overeating, Eat Right 4
Your Type, Good Calories Bad Calories, Food Politics, as well as various
‘underground’ books on diet and nutrition like Dan Duchaine’s Body Opus.
I didn’t just read these books. I analyzed them. I compared marketing tactics, writing
styles, and persuasion techniques. If the book quoted scientific references, I sought
Eat Stop Eat

15

out the reference and reviewed it in its entirety. My goal was to dissect our current
nutrition beliefs and to find track their evolutions and origins.
On top of this, I also read and critically analyzed hundreds (not an exaggeration) of
research papers, and re-read several of my nutrition textbooks.
I even went so far as to enroll in graduate school to study Human Biology and
Nutritional Sciences, and let me tell you, it took an almost unhealthy desire to
uncover the truth to drive me to re-enroll in school after a seven-year hiatus, with a
pregnant wife and a busy consulting job! It was a long commute back and forth from
school every day, but having the opportunity to study nutrition at the graduate level
was worth the sacrifice.
So what did all of my research uncover? Firstly, I can say that most (but not all)
people who talk about scientific research on-line or in magazines are not credible
sources of scientific information, nor can they properly analyze the meaning of any
scientific research.
What they do is called “data mining”, where they scan research papers looking for
interesting sound bites or quotes. Basically, they try to summarize 2 to 3 years worth
of scientific investigation in one short and snappy quote. It’s great reading, but it
rarely gets to the truth of the topic. This is not meant as a self-serving ego-boosting
statement, but rather as a testament to the importance of obtaining a proper
education.
I also realized that even having an advanced education in one specific topic does not
make you an expert in all things health related. Having a PhD in muscle physiology
does not make you an expert in fat loss, and vice versa. Nor does being a Medical
Doctor necessarily give you the scientific background you need in order to truly
understand the complexities of nutrition, and more importantly to be able to see
Eat Stop Eat

16

through the deceptiveness of nutrition marketing (many U.S. medical schools fail to
meet the minimum 25 required hours of nutrition education set by the National
Academy of Sciences).3

Eat Stop Eat

17

Finally, I can tell you that based on my research studying nutrition, fasting, and
weight loss in graduate school, I have realized that there are only two absolute truths
when it comes to nutrition and weight loss.

1) Prolonged  caloric  restriction  is  the  only  proven  nutritional    
method  of  weight  loss  
and
2) Human  beings  can  only  be  in  one  of  the    
following  states:  Fed  or  fasted.  

That’s it. In my opinion, these are the only two facts that are undeniable. Everything
else is open for debate, which is the problem with nutrition today – it is made out to
be so complicated and confusing that nobody knows what to believe.
Most scientific research findings seem to do nothing more than add to the already
confused and muddled nutritional theories and diet recommendations that exist, and
the cause is clear as day – research on nutrition and food is no longer conducted to
improve our health and well being. It is conducted for marketing purposes and as a
method to get us to buy one product over another, and it is all based on us being
constant consumers.
In fact, it was in an amazing article in Scientific American magazine written by
renowned food expert Dr. Marion Nestle where I became aware that it was in the early
1980’s food companies had no choice but to attempt to change the way we eat. Faced

Eat Stop Eat

18

by stockholder demands for higher short-term returns on investments, food
companies were forced to expand sales in a marketplace that already contained an
excessive amount of calories.
Their only option was to seek new sales and marketing opportunities by encouraging
formerly shunned eating practices such as frequent between-meal snacking, eating in
bookstores, and promoting the money-saving value of larger serving sizes.4
To be clear, our entire style of eating in North America has been molded to support
the interests of major food companies.
You may be wondering ‘How can a select few people change the way entire countries
decide to eat?’ Well, in order to promote this new style of eating, enormous amounts of
money had to be spent on research supporting the health benefits of this style of
eating.
As far as I can tell, most research being conducted on food and nutrition these days is
done simply for the purpose of food marketing. This is because the money that funds
nutrition research is typically donated by a food company or supplement company.
This so-called ‘donation’ or grant comes with the hope and expectation that the
research will produce a health claim or other marketing claim that the company can
then advertise as a selling feature for their product. As it turns out, health claims on
foods and supplements can be incredibly lucrative, and the politics behind nutrition
are undeniable.
It was in a book titled “What to Eat” by author and researcher Marion Nestle (the same
author who wrote the article in Scientific American), where I read the following quote –
“The real reason for health claims is well established: health claims sell food products.”5
I couldn’t agree more.
Eat Stop Eat

19

The bottom line is that research creates health claims, and health claims sell
products. Whether the product is some new ‘functional’ food or the latest diet
program, if research says it works, it will sell more, guaranteed.
Very soon into my readings I began to realize that the research on weight loss had
become so skewed with politics that it has turned into the world’s most ironic
oxymoron. After all, the research was trying to uncover the completely backwards
idea; ‘what should we eat to lose weight?!’
When I realized that almost all nutrition research was working under this completely
backwards paradigm, I understood that I had only one choice. If I was to avoid all of
the bias and vested influence in today’s nutrition research then I had to go back to the
absolute beginning. I had to conduct a thorough review of exactly what happens to
human beings in the complete absence of food.

Eat Stop Eat

20

The Fasted State

The definition of fasting is quite simple. I’ve read through countless dictionary
entries and website descriptions of fasting, and have decided that the best definition
of fasting is the following: “The act of willingly abstaining from some or all food,
and in some cases drink, for a pre-determined period of time.” The key word in
this definition is “willingly” as it is the difference between fasting and starving. Other
than this one small difference, the net result is the same – the purposeful abstinence
from caloric intake over a given period of time.
Now, a lot of people confuse 'starvation' with wasting - wasting is the end result of
prolonged caloric restriction - where your fat reserves are almost completely used up
and can no longer supply your body with enough energy to meet its needs. This is
when you see abnormal physiology such as muscle wasting (loss) and a slowed
metabolism. So 'wasting' is the end result of prolonged extreme calorie restriction –
occurring after months or even years of a chronically low intake and possible nutrient
deficiencies, but not something that happens in a 72-hour period without food.
So you are either fed or fasted, however ‘fasted’ can mean 12 hours or 12 weeks, so for
the purpose of my research I decided to focus on short-term fasting, studying the
metabolic effects of fasting between 12 and 72 hours. While researching, I observed
some benefits to studying short-term fasting as a way to find the truth behind

Eat Stop Eat

21

nutrition and fat loss. The most important is that people with vested interests in
selling consumable products have no interest in studying fasting.
Fasting automatically rules out the use of any sort of food, health supplement, or
newly touted “functional foods”. Much to the dismay of food companies, you can’t put
fasting into a pill and sell it, and as we have already discussed, the purpose of most
nutrition research these days is the development of new products.
By default, because you do not consume anything while you are fasting, research on
fasting contains very little bias from large food company funding. After all, why would
a food company spend money proving there is a benefit to eating less of their
products?
Another benefit of studying fasting is that there is an extremely large volume of
research that has been conducted on fasting, and more research comes out almost
every day.
Throughout history, various cultures have used fasting in many different types of
rituals and celebrations, and still use fasting within those traditions to this day.
Almost all major religions have a degree of fasting built into them. From political
protests to healing rituals, and even for good-old weight loss, there are many
historical accounts of various people fasting for different reasons. With the exception
of fasting for religious purposes, the practice of fasting has all but disappeared in
North America.
Our ancestors also fasted simply due to the poor availability of food. While modernday humans in many developed countries are used to being able to eat a solid three
meals per day, animals in the wild eat only when food is available, and most likely this
is also how our hunter-gatherer ancestors ate.

Eat Stop Eat

22

And let’s not forget that the majority of the world’s population still lives without
adequate food supply. The fact that we’re faced with a problem of too much food
makes us the lucky ones. Of course, this creates an odd sort of irony in the fact that
you are now reading a book about how to deal with the consequences of the extra
food.

Eat Stop Eat

23

The Disappearance of the Fasted State

As I stated in the beginning of this book, from a nutritional point of view, a
human being can only be fed or fasted. By saying this, I mean that we are either in
the process of eating and storing the calories that come from our food, or burning
these same calories as we burn stored energy. This energy is stored in the form of fat
and glycogen (the storage form of sugars and carbohydrates in our bodies).
Our bodies are designed to eat food when food is available and use the calories we
have stored as fat when food is scarce. These are our only two options. Consider them
the Yin and Yang of nutrition and health.
FED - Eating and storing Calories
FASTED - Not eating and burning Calories.

Eat Stop Eat

24

Fasting is the simplest method our body has for maintaining its caloric balance. Store
a little when we eat, burn a little when we don’t eat. Recent research suggests the
problem is that we spend as much as 20 hours a day in the fed state.6 We are
constantly eating and storing food and we never really give ourselves a chance to burn
it off.
So the yin and yang of fed and fasted has been replaced by a constant fed state, where
we helplessly try to figure out how to continue eating and somehow lose weight at the
same time. This is a very scary scenario when you consider the fact that our bodies
are designed to store fat whenever it is provided with an amount of calories beyond its
needs. In order to restore the balance of fed and fasted states, we have no choice but
to go through periods of under-eating to match our large periods of over-eating.
As a very crude example, imagine a hunter who has caught and eaten an animal, and
foraged around and found some berries. Once the meat is gone and the berries have
all been picked, the hunter has no choice but to move on in search of more food.
Based on this ancestry, it seems logical to say that this is precisely how our bodies
were designed to function.
So if our bodies were designed to feed and then fast, why doesn’t anyone fast
anymore?
Most likely it is because the concept of fasting for weight loss and health has been
villainized in western society as it goes directly against one of the most basic
principles of business – supply and demand. To the food industry and various
government agencies, the idea of people eating less is bad for business.

Eat Stop Eat

25

Consider that each day in the United States, the food industry produces enough food
to supply every single person with almost 4000 calories.7 On top of that, 10 billion
U.S. dollars per year goes into the advertising and promotion of this food.8 It would be
a huge financial disaster for many food companies if all at once everyone in the United
States decided not to eat for one day out of the week.
This is why the food and nutrition industry is willing to suggest many different
theories on how to lose weight, as long as it means we continue buying and
consuming foods. And not only that, they’re trying to sell the idea of buying MORE
foods and consuming it MORE often.
Think of all the diet suggestions you know. They all rely on the continued intake of
food. Eat six small meals a day. Eat high protein. Eat breakfast (the TV commercials say
it’s the most important meal of the day). Eat cereal. Overeat, cycle your carbohydrates,
cycle your proteins, Eat lots of high calcium foods. Eat whole wheat. Take diet pills.
Whatever the recommendation, it always revolves around making sure that the
population is continuously consuming food and food supplements.
After all, this is how companies refer to us - we are consumers (not people). And if you
look up the word ‘consumer’ in the thesaurus you will find that its synonym is
‘customer’. How many times have you heard a company representative say things like,
“We value our customer”? Well, of course they do! We buy (and consume) their
products! Without us, there would be no profits and no company.
In a day and age where so many people are trying-and failing- to lose weight, it seems
improbable that the answer is simply dieting. In fact, in his very controversial book
“The Obesity Myth,” author Paul Campos states he does not believe that dieting is an
effective method of weight loss. Indeed, Mr. Campos goes so far as to say the idea that
“People could lose weight if they really wanted to” is, in fact, a lie.9

Eat Stop Eat

26


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