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1 Copyright Strengthworks International Publishing. All rights are reserved. Updated

2 THE V-TAPER SOLUTION FINAL PHASE SUPPLEMENT GUIDE By Brad Pilon 2 The V-Taper Solution

3 THE V-TAPER SOLUTION FINAL PHASE SUPPLEMENT GUIDE In the main V-Taper Solution program I reviewed and recommended the supplements I both use and trust for the purpose of burning, building muscle or a balance of both goals at the same time (some people call the balanced approach of both 'recomposition'). It's like fine-tuning an exotic performance car, just a few tweaks under the hood can make dramtic changes to the performance of the car. The 'stacks' or combination of supplements I recommended in the main program for each goal still hold for you now that you've completed the main program and you're moving on to this more advanced program called final phase. Your body measurements and ratios should have moved towards your true golden ratio and you should be much closer to your final look and 12- weeks ago. This program is designed for further recompostion and sharpening of your look and with that in mind you can utilize a few additions to your supplement routine that might not have made much of a difference until now. As you zero in on a sharper look you will notice that small changes in your diet and supplement routine can make noticeable changes in your body. It's like fine-tuning an exotic performance car, just a few tweaks under the hood can make dramtic changes to the performance of the car. Remember, using supplements isn t essential to the V-Taper Solution Program, just like how you don t have to put premium gas into a Ferrari just don t expect the same top-end performance if you decide to skip this step. Copyright Strengthworks International Publishing. All rights are reserved.

4 Reviewing the mainstay supplements that are essential now that you've completed the first 12-week program: 1. Testosterone booster - when you're closer to your golden ratio testosterone boosting is a must and can make a big difference in your continued push towards your ideal body. One of the little-known benefits of most testosterone boosters is that they can help improve your sleep. This helps you maintain proper hormonal balance as well as make sure you are recovering properly from your workouts. For this reason I recommend you take a simple testosterone booster each night before bed. CLICK HERE TO SEE MY RECOMMENDED TESTOSTERONE BOOSTER 2. Pre-workout drink mix - Getting the most out of each workout is going to become more and more important as you sharpen your look and continue to add muscle and burn bodyfat. The amount of effort you put into your workouts is the thing that drives your body recomposition efforts. Without max effort you are not going to make progress. But, sometimes even when we want to push hard our heads just aren t in the game and this is when pre-workout supplements can be make a huge difference. Pre-workout supplements have evolved in recent years to include excellent nootropic agents ingredients that help with mental focus WITHOUT over-stimulating your entire body. They are the perfect addition to a caffeine based supplement without making you jittery and anxious (too much systemic stimulation can destroy an otherwise great workout). CLICK HERE TO SEE MY RECOMMENDED PRE-WORKOUT DRINK MIX 4 The V-Taper Solution

5 3. Protein - High quality bioavailable protein is a staple for building muscle and burning fat. There is no compromise on this topic no matter what the condition of your body. Picture again that your body is an exotic sports car and a high quality protein source is your premium fuel. Nothing less than the best should be in your system. CLICK HERE TO SEE MY RECOMMENDATION FOR PROTEIN 4. Creatine - Creatine is the best non-hormonal muscle building supplement and you should always be using it on workout days and during intense training routines like the V-Taper Solution Final Phase program. CLICK HERE TO SEE MY RECOMMENDATION FOR CREATINE Thats the short review of the supplements from the main program that you should likely be using now during the final phase program. Now we will talk about some new items you can add to your routine that can further enhance your results at this level. Copyright Strengthworks International Publishing. All rights are reserved.

6 FISH OILS Omega 3 fatty acids are essential for overall health but they can also enhance your results by creating a more efficient fat burning environment for your body, as well as improving joint health and reducing inflammation. At this advanced level you will be putting your body through ever increasing amounts of stress forcing more muscle growth and more fat burning. We're talking about riding a fine line between maximum training intensity and overtraining. In order to maintain maximum training intensity you need healthy joints, efficient fat burning, and no inflammation. Fish oils can reduce inflammation from training and keep you ready for the next set and the next workout. You're pushing your body to its limits now, and Omega 3 fish oils can go a long way to keeping you in the gym and avoiding injuries. It can also help with the look and feel of your skin, hair, and even eye health. In the nutrition manuals from the main program I outline the importance of getting omega 3 fatty acids for overall health, but at this level they become even more important for effective healing from workout and moving you forward injury free. Keeping with our exotic car analogy. Your body is becoming a well oiled exotic machine, and omega 3 fish oils are going to be the oil your machine needs! Plus as a final reason to take fish oils there is research that connects high levels of inflammation to blunted muscle growth. This is important because fish oil can lower inflammation levels and actually improve you ability to build muscle. In fact, there is research showing that fish oil can improve muscle protein synthesis levels! You probably never thought of fish oils as a muscle builder, but at this level every little bit of help counts. 6 The V-Taper Solution

7 OMEGA 3 FISH OIL DOSING: I suggest taking 2-3 grams of omega 3 fish oils daily, you should be aiming to hit between grams of EPA and DHA combined each day. EPA and DHA are the two main essential fats found in fish oil and they are what you're really after when taking a fish oil supplement. In fact if a fish oil supplement doesn't show the standardized dose of EPA and DHA on the label then consider it worthless. CLICK HERE TO SEE MY RECOMMENDATION FOR OMEGA 3 OILS Copyright Strengthworks International Publishing. All rights are reserved.

8 BRANCHED CHAIN AMINO ACIDS (BCAA'S) BCAA is short for "Branched Chain Amino Acids". I'm sure you've heard of them and heard that they are beneficial for muscle building, and they are, but you have to know how to use them. There are 20 amino acids that your body needs to survive and thrive, of those 20, 3 are particularly important to muscle growth, Leucie, Isoleucine, and Valine, together these three are known as the BCAA's. At this point you should also have a good handle on the mix of carbohydrate foods including fruits, veggies, grains, and even processed sweets that work with your body and your goals. You don't want to mess with this now that you've got a groove going. One of the only ways to get a further muscle building boost is to strategically add BCAA's to your supplement routine. This can cause a dramatic effect on muscle protein synthesis as well as inhibiting muscle breakdown (remember that muscle growth is the result of both increase protein synthesis and a decrease of protein breakdown). In the main program it was important to get the basic muscle building supplements in place namely, creatine, and a testosterone booster. At this level you can now add in BCAA's to get to the next level and push past any potential muscle building plateaus that invariably arise after months of hard training. Remember you are now at an extremely advanced stage of your training, where every little bit helps, and where missing one little piece can stall your progress. There is significant debate on exactly how much BCAA's to take and how to take them. Brad Pilon (author of Eat Stop Eat and How Much Protein and a 8 The V-Taper Solution

9 partner here with the V-Taper Solution) has done extensive research on BCAA's and together we've come up with a custom dosing strategy that seems to be the best way to take BCAA's to promote further muscle growth. Brad and I have both spent the better part of 10 years developing sport supplements and and I can assure you there is no better resource in the world on this topic. BCAA DOSING STRATEGY: BCAAs are the component of protein that drives muscle growth. They turn on the machinery in your muscles that makes more muscle, and they provide the building blocks for new muscle growth. Essentially they serve two purposes as a muscle-building signal and as muscle building raw material. For this reason at the advanced stages of muscle building we like to use the following two-part dosing schedule. The first part is to take a small dose of BCAAs (3-4 grams) about an hour before your workout and then 3-4 grams again right after your workout. The second part is to take between grams of protein approximately 4-5 hours after your post workout dose of BCAAs. It may sound unconventional, but we ve found that it can help with the final stages of muscle building. CLICK HERE TO SEE MY RECOMMENDATION FOR BCAA S Copyright Strengthworks International Publishing. All rights are reserved.

10 MULTI VITAMIN The essential nutrition provided in a multi vitamin supplement can keep you performing optimally and keep you in the gym, and avoid sickness and set backs. When you're training with max intensity you're also straddling the line between maximum performance and burnout. You are also likely exhausting your bodies reserve of essential nutrients on a daily basis considering how much effort you're putting into your workouts, not to mention all of the other things you have to do in your life on a daily basis. All of this translates into a higher level of systemic stress. And systemic stress is your true muscle building and fat loss enemy. It can destroy all the gains you work so hard for in the gym. In fact, too much systemic stress combined with weight training will almost always result in you getting sick. Your body can't really tell the difference between physical, emotional, or mental stress. As far as it's concerned it's all just stress, and it can only handle so much of it until it breaks down. Managing this higher level of systemic stress is where a multi vitamin can be the difference between further progress or systemic breakdown and getting sick. Here s a trick that I like to use Multi-vitamin companies like to skimp on the expensive ingredients and ultra dose the inexpensive ones, look for the multivitamin with the most ingredients. Then always take half the dose. CLICK HERE TO SEE MY RECOMMENDATION FOR A HIGH PERFORMANCE MULTIVITAM These are my best recommendations for supplements that can be useful to fast forward your results. I ve personally had a hand in developing and formulating the Bluestar supplement line and I take many of them myself. I also know the people who make the Biotrust line and I can vouch for the quality and effectiveness of both brands. These are the one I trust and that s why I recommend them. 10 The V-Taper Solution

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