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The 4 Cycle Solution

Week 1

7 Day Carb Depletion Diet

Nutrition Manual

by: Shaun Hadsall


Copyright Notice

No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices

This information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.


4CS 7 Day Carb Depletion

Simple Navigation

Intro To The 7 day Carb Depletion Cycle (Pg 4) The 7-Day Carb Depletion Diet System and Set-Up (Pg 15) The 7 Day Carb Depletion Cycle Daily Nutrition Plan Templates (Pg 22)


Cycle 1

The 7-Day Carb Depletion Diet

Welcome to the Macro-Patterning™ lifestyle and congratulations on making the decision to live a healthier life. The 4 Cycle Solution system is specifically designed to give you the body you want and the lifestyle you deserve – without traditional “old-school” dieting or messing up your metabolism. IMPORTANT: If you haven’t yet read through the Quick start Guide, make sure to do so now. This will only take you a few minutes and it will ensure that you start the plan properly, stay within the proper calorie ranges, and don’t fall off track.

And don’t forget to use the quick start kit and pre-planning checklist located on page 24.

Your success and results depend solely upon your ability to follow the daily nutrition plan templates accurately inside each nutrition manual. The Quick start guide is your roadmap to make sure you plan and prepare properly and don’t fall off track.

How To HEAL and FIX a Broken Metabolism… Welcome to the 7 Day Carb Depletion Cycle, otherwise known as the “7 Day Diet”. Unfortunately, before we get into the fun stuff like high carb days and cheat foods we have to spend one short week and teach your body where fat is (so you can burn it) and prime your hormones for faster fat loss. And since research indicates that millions of people that have radically damaged or altered their metabolisms from years of inconsistency, eating unhealthy or yo-yo dieting… We have to use a plan that can help heal the damage. That’s where the 7 Day Carb Depletion Diet comes in. The only reason we refer to this week as a “diet” is because this is the only week where we actually leave out and forbid certain foods. The rest of your program is all about adding carbs and your other favorite foods back into your plan. But the first week is all about leaving out. You see, although there are thousands of weight loss plans that work, they’re specifically designed to be temporary. A short cut. A quick fix.


That’s why well over 90% of people who “diet” gain all (or more) of the weight back within about one year of losing it. After all – what’s the first 3 letters of the word DIET?

But don’t freak out Homer – there IS a way to make fat loss easier to stick with and enjoy… :-) And believe it or not, you, me, everyone has astounding fat burning potential just waiting to be tapped. Weight Loss Fact: Getting a flat stomach and staying lean is NOT about genetic superiority or luck of the draw…

It’s about learning how to use the right strategy.

Making “The Switch”… I’m sure by now you’ve discovered (like I did years ago) that fat loss pills, crash diets, endless cardio and infomercial gadgets are ineffective, outdated, and pretty much a waste of time and energy. But when you start your plan with a legitimate 7 Day Carb Depletion Cycle you can quickly make the switch from burning food and sugars as your primary energy source– to making fat your “go to” source of fuel. And it doesn’t matter what type of genetics you have. If you apply this method properly it will only take a few short days to burn off stubborn belly fat and visually see your stomach start to get flatter.

http://www.google.com/imgres?hl=en&biw=1143&bih=737&tbm=isch&tbnid=IN1zq685X5Oi3M:&imgrefurl=http://thehesitantcalamari.blogspot.com/2011/02/au-mcdo.html&docid=yAwmhm_7f83_vM&imgurl=http://2.bp.blogspot.com/_K7OCCrwqVm4/TVKuuiduSBI/AAAAAAAAACk/ZztCskaVBgA/s1600/homer-simpson-diet-screencap.png&w=500&h=375&ei=z3BXULL6I8-GyQHAvoGwDQ&zoom=1&iact=hc&vpx=133&vpy=143&dur=538&hovh=194&hovw=259&tx=104&ty=117&sig=101153319352056365346&page=3&tbnh=154&tbnw=205&start=48&ndsp=20&ved=1t:429,r:5,s:48,i:245


Now truth be told, almost everybody who tries to use a low carb rapid fat-loss plan messes up their hormones, damages their metabolism, and forces their body to gain the weight back.

But when you use this particular carb depleting approach (based on the Macro-Patterning™ lifestyle) you’ll see how you can attack belly fat without old-school “dieting” or wreaking havoc on your metabolism. Structured carb depletion can achieve this goal by creating an environment for instantaneous fat loss while simultaneously getting your body ready for a healthy calorie overload. Remember, if you wanna be a REAL fat-burner – you have to “prime” your metabolic pump in order for cheat days or other higher carb days to work properly. And when you plan this out and time it properly, the next time you tear up the family buffet or rip into that next pizza or dessert, you’ll be facilitating the fat loss process instead of stopping it. So there are times when short-term, aggressive low carb tactics are a necessary evil. And for a variety of VERY valid reasons.

Healthy Carb Depletion can serve several powerful purposes…

1. It’s one of the fastest ways to drain the body of carbohydrate stores and/or muscle glycogen (a catalyst to using fat as fuel).

2. Shuts off the body’s dependence on sugars and carbs as energy sources. 3. Lowers glucose and helps level and stabilize blood sugar to create an aggressive

fat burning environment. 4. Reprograms and fixes your metabolism to teach it where fat stores are readily

available for energy needs. 5. Primes your muscles and hormones to “want” and “need” more carbs and extra

calories. 6. Creates a MASSIVE short term calorie deficit for extreme fat loss.

I’ll be the first one to admit that most depleting strategies are far from easy, but IF timed and applied properly, it’s like hitting the “reset” button on fat loss. Remember, properly applied carb depletion sets up your metabolic foundation for balanced and healthy rapid fat loss to work for the long haul.


Science Based Carb Depleting: Far from easy, but definitely worth it.

The Problem: Abuse

Like I briefly mentioned above, most people end up abusing this strategy. That’s what causes metabolic damage and metabolic slowdown. Additionally, traditional trendy low carb tactics can be very misleading. Here’s a quick example. For EVERY gram of carbohydrates you consume, your body holds about 3 grams of water. Read that last sentence once again so it sinks in please.

So even if you use a conventional, low carb diet (you know the ones I’m talking about) and deplete on a bunch of traditional low carb diet foods, the scale might trick you into thinking that you’re losing a bunch of weight -- and you are. BUT – it’s water weight, NOT fat. Sorry. You’re just dropping a bunch of water. But what if you could make most of that water loss mean fat loss instead? Well, you CAN. But you must avoid these 3 traps when depleting carbs…


AVOID These 3 Traps When You Deplete Carbs

1. Depleting with the wrong foods. Many times people automatically associate low carb or depleting with high fat, greasy foods or other unhealthy fake low carb diet snacks. Most people who attempt a low carb plan end up selecting foods that are loaded with nasty chemicals, unhealthy fillers, obesity additives, and hidden carbs. The food combinations and choices you make while depleting makes ALL the difference. It’s critical to use the RIGHT food choices. So make sure to avoid processed foods and use all natural whole food choices as much as possible. Protein shakes are fine, but nothing gets results like real, healthy, whole food with the proper timing, combinations, and portion sizes that you’ll learn below.

2. Depleting at the wrong times. So many people hop from plan to plan and totally

diminish the effect of a structured carb depletion cycle – or ANY legit plan for that matter. If you’ve already low-carbed yourself to death or been on the diet yo-yo, you should definitely take a diet break. Eat a balanced amount of regular healthy foods for at least a few weeks before attempting a depletion cycle.

On the other hand, if you’ve just had a weekend food bender, eaten high carb for too long, or you’ve just plain eaten unhealthy for an extended period of time -- you’re in a perfect position to take full advantage of the power of this cycle.

3. Depleting for the wrong durations. Most folks really screw this one up. When it comes to depleting, more is definitely not better. In most cases, you should rarely ever deplete for more than a few days of the week. However, there are specific times where it’s advantageous and necessary to strategically deplete for up to a week at a time in a strategic sequence. That’s where Cycle 1 comes in.


The 7 Day Carb Depletion Cycle:

A Legitimate Low Carb Solution to “Target”

Lower Belly Fat…

The 7 Day Carb Depletion Diet meets all the body’s needs to preserve lean muscle while it resets all your metabolic triggers – creating some ridiculous fat loss. I’ve had dozens of clients lose anywhere from 8 all the way to 16 pounds in the first seven days using the plan below. I'm not saying this will happen week after week. That would be impossible (and unhealthy). But wouldn’t it be one helleva jump start? But make no mistake about it. 99% of dieters who don’t have access to this information will hit adaptation (i.e. a weight loss plateau) and stop losing weight altogether. However, the 7 Day Carb Depletion Diet done the Macro-Patterning™ way overcomes these adaptations. Here’s how.

The Simple Science of RAPID Glycogen

Depletion for FASTER Fat Loss The word glycogen simply means stored energy from the impact carbohydrates we consume on a daily and weekly basis. In humans, glycogen is made and stored primarily in the cells of the muscles and the liver when you consume things like starchy carbs and fruits. Under “normal” circumstances glycogen functions as your secondary long-term energy storage, with the primary energy stores being fats held in adipose tissue. But over time we program our bodies to crave and be dependent on sugars (from consuming too many impact carbohydrates) instead of fat. In fact, research now shows that today’s modern saturated fats and sugars (fructose, high fructose corn syrup, corn syrup, refined sugars, etc.) can be as addictive as cocaine. In other words, when we consume these foods consistently we get addicted because our brains secrete the same chemicals as heroin and morphine.


This also means that our muscles and liver are constantly (and chronically) FULL of stored energy (i.e. glycogen), which makes it nearly impossible to burn fat. And guess what? If glycogen is present in the body, you'll be using up glycogen as your primary fuel source instead of fat. In fact, if your glycogen levels are always full – any and all excess carbs you consume will literally “spill over” and be stored and fat.

So the goal of the 7 Day Carb Depletion Diet is simple. We are re-directing where you body goes to find fat. That’s why you’re going to drastically reduce or cut off your impact (or active) carbohydrates for one week. This will lower your energy stores and rapidly deplete the glycogen that’s stored in the muscle and liver. This is how you teach your body to “go get fat” instead of glycogen or even worse – calorie burning muscle tissue. It typically takes a full seventy-two hours—three straight days—to deplete the body of glycogen (carbs).


If there’s no glycogen present and you use the right nutrition (and exercise) plan, your body will learn to go get the fat. Once you learn this valuable lesson it makes it a LOT easier for your body to crack the fat-loss code and consistently use fat for energy. This is why you must follow this week’s food plan very, very carefully. The first seven days sets up everything.

As you can see from the chart above it only takes a few days of lower carbs to rapidly deplete glycogen. And this particular research is based on 40% total carb intake. During the 7 Day Diet you’ll be going much lower than this to achieve the desired metabolic effect. Your daily nutrition plan template for this week was set up so that you eat less than 20 grams of impact carbohydrates per day during this seven-day cycle. Everything you need to stay on track has been provided below. You won’t have much wiggle room or flexibility the first week. And you must be precise with what you eat and how much you eat because if you follow Cycle 1 correctly future fat-loss cycles will be much more effective.


The 7 Day Carb Depletion Macronutrients The first thing you’ll notice is that protein is a primary staple and must be consumed at every meal for Cycle 1 (and all cycles for that matter). You’ll also consume a lot of green cruciferous vegetables and friendly fats the first week. There are certain vegetables during the first seven days that you must avoid to help turn off your sugars. But after the “7 Day Diet” you can add them back in. As you look at your authorized foods list below, pay close attention to the number of active carbs in all your foods. You’ll see a variety of lower carb or no-carb veggies you can combine with your proteins and fats to help keep you feeling satisfied. Also, your fat intake the first seven days will usually be much higher from what you’ll find during the other fat loss cycles. Since we’re restricting and drastically reducing certain carbs the first seven days, your body will need to find an energy-rich, calorie-dense food source somewhere else. Friendly fats are your answer. They are one of the primary ways to sustain you during your first week on the plan while you purposely lower carb intake. So it’s mandatory to count all carbs your first week. Remember, you absolutely must be at 20 grams or less per day during the “7 Day Carb Depletion Diet”. (This will be repeated a few times intentionally because it’s so important.) Being exact on this seven-day plan puts you in control of how your body responds instead of sending your body mixed messages that will hinder results as you move through the 4 cycles. Remember we are entering a phase and creating a lifestyle where we have to treat our body logically, not emotionally. Logic implies a rational and scientific way to approach your first week knowing it serves as the foundation for everything else to come. After the first seven days, there is wiggle room. You can make a few errors and get away with it. But during the first seven days do everything possible to be exact. There’s also a good chance you’ll notice energy fluctuations, especially the first three or four days. Make sure you push through this phase if you’re low on energy. Trust me, you’ll look and feel leaner by the end of this week so hang tough. Carbs and cheat food are right around the corner.


“The Shift”

After a few days of unpleasant, but necessary structured carb depletion, you’ll also experience something we call – the “shift”. This is when you’ll have a very clear and defined time when your energy shifts way down, and then—all of a sudden—you’ll experience an immediate shift back to high energy and a sense of well being. The shift is the positive part of high energy that comes from the body finding fat and possibly even entering into ketosis for a brief period. Because the body runs with higher energy when using fat as fuel, the shift can feel weird (yet great) because we’re so used to never going near fat for energy. It’s a new experience—and an enjoyable one. As your program goes along, you’ll feel the shift less strongly, because more and more time will be spent with this sense of high energy and well-being. In other words, you’ll get used to the newfound high energy you have. You’ve now shifted gears permanently and you’ll stay there if you’re consistent.

The “Primer” Here’s one final important note about the week before the 7 Day Diet. Make sure you’re eating a balanced diet with plenty of carbs, proteins, and friendly fats the 7 days before starting the first cycle. If you’ve low carbed yourself to death for a long time (or even a few weeks), this plan will not have the same results or metabolic effect. We highly recommend you follow a balanced plan with moderate protein, moderate starches and fruits, lots of veggies, and a small to moderate amount of friendly fats for a week or two before beginning this plan. However, if you’ve been living life and just eating what you want, your metabolism is perfectly positioned to melt off an insane amount of fat the first week. But remember not to abuse this approach. You should only use the 7-Day Carb Depletion Diet two or three times per year max. If you abuse the carb depleting process, you’ll set yourself up for metabolic slowdown, muscle loss, hormonal issues and the dreaded dieter’s plateau.


I’ve seen this happen over and over again with traditional low carbers. Just like any legit fat loss strategy – more is NEVER better. And if you happen to fall off track for a few days and end up consuming too many carbs and calories during any given cycle after week one, you can also use 2 or 3 deplete days in a row and jump right back into the plan where you left off. This isn’t recommended, but it can be done. Since you start your plan on Monday, make sure the day before (Sunday) you have a cheat meal or get in a few meals with a few servings of healthy starches or fruits (but don’t go on a crazy binge or stuff yourself). Extra carbs and a cheat meal the day before you start is a great idea because it serves as a great “primer” to get your metabolic triggers physically ready. Additionally, it psychologically positions you for the focus you’ll need during an aggressive 7 day carb depletion cycle. Important: Make sure you weigh yourself before you begin the depletion cycle on Monday a.m. to get a starting point, and then again Sunday a.m. BEFORE your cheat meal / re-feed on Sunday night. But don’t use the scale to dictate overall progress. You could lose well over 10 to 15 pounds of PURE fat while simultaneously gaining a lot of muscle in the first few weeks. If you weigh yourself at this point, your net scale weight loss of only a few pounds could be very misleading, which would possibly lead to a lot of unnecessary frustration. I HIGHLY recommend you take a weekly picture and use measurements to track progress. Also, the way your clothes fit is a great gauge of progress for all four cycles. This is much more reliable than the scale. Got it? Good. Now let’s get rockin’!


The 7-Day Carb Depletion Diet System and Set-

Up

Below is an overview to understanding week one of cycle 1. The following pages will detail your nutrition plan day by day. Start your plan on MONDAY.

MON TUES WED THURS FRI SAT SUN

7 Day Carb Depletion

Cycle DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Type of Day

Starch & Fruit amount

Deplete Deplete Deplete Deplete Deplete Deplete Strategic Re-feed

(Cheat Meal)

Zero

Zero

Zero

Zero

Zero

Zero

Last Meal

Only

Total Impact

Carb Count

Under 20

grams

Under 20

grams

Under 20

grams

Under 20

grams

Under 20

grams

Under 20

grams

Women: 50 grams

Men: 75-100 grams

The success of your entire plan is very much dependent upon the first seven days. It is very important that during this week you count ANY & ALL carbohydrates you take in.

Be anal and meticulous about this if you have to. It’s only 7 days!

Prepare your food ahead of time and use a cooler.

Control the environments you spend your time in and try not to eat out.

Hang out with people who will support your goals for this week.

AVOID friends, family, and co-workers who will tempt you.

Remember, HALF of achieving ANY goal in life is knowing what you have to give up in order to get it.


Rules and Guidelines Week 1: 7 Day Carb Depletion Cycle

1. BE EXACT — NO CHEATING THE FIRST SEVEN DAYS, YOUR SUCCESS DEPENDS ON IT.

2. Keep track of the foods and times you eat on your food logs inside your Success Tracker.

3. Eat every 3 to 4 hours up until 2 hours prior to bed. Note: Diabetics should eat upon rising and prior to bed.

4. Consume a minimum of 4 meals each day; 5 small meals preferred if exercising. (Limit to "fist-sized" portions for carbs and palm sized portions for proteins. Friendly fats should be about 1 tablespoon or the size of the end of your thumb. Avoid eating out this week.)

5. Carbohydrate intake must be no more than 20 grams of active or impact carbs per day. Carbs minus fiber equals active carbs.

6. Drink your minimum water amount per day. (Women 70 - 90 oz, Men 100 - 128 oz per day.)

7. If feeling weak or very fatigued, be sure to get enough fat in each meal and/or lower your exercise intensity.

8. NO starches, fruits or fruit juices. Absolutely NO wheat or whole grains.

9. Beware of hidden carbs and sugars inside sauces and toppings.

10. Be sure to have one serving of broccoli per day. If you absolutely can’t tolerate broccoli, then use greens on the approved food substitutions list below.

11. No protein bars or fake, low carb foods during week one.

12. No alcohol the first 7 days. It will ruin the hormonal and metabolic effect you’re trying to achieve during the advanced depletion cycle.

13. Don't force feed, eat too much, or stuff at any of your meals.

14. Monitor exercise intensity closely during this week. This is assessed on a case by case basis. You might not have any problems completing all the workouts inside the 7 Day Carb Depletion Exercise Guide.

BUT – you also might be totally worn out and low on energy.

If you don’t have energy to exercise, listen to your body and rest. Just make sure you recognize the difference between being lazy and unmotivated vs. actual depletion fatigue.

15. Do everything in your power to perform some type of exercise an hour or two before your day 7 re-feed / cheat meal. This will setup your metabolic triggers for healthy glycogen replenishment while preventing ANY type of fat spillover on the very last day.


7 Day Advanced Depletion Diet-Meal Types

On your Deplete Day Nutrition Plan Templates below you’ll see two different type of meals listed:

1. P + O (proteins + fats / oil)

2. P + V + O (proteins + vegetables + fats / oil)

Then you’ll see your reward at the end of day 7 as a re-feed or a cheat meal:

1. P + S + FF (protein + starch + free food)

We recommend eating a high quality clean protein source with your favorite starch and a piece of dessert. But don’t stuff or binge on this meal! It’s specifically designed to reset your hormones and spike your metabolism for Cycle 2, but don’t overdo it.

** Directions and guidelines for each individual day of the plan are provided below each individual meal plan chart below.

**If you feel it’s necessary to count calories or you’re concerned with portion control, refer to your Quick start Guide. It breaks down calorie counting, grams, and portion sizes.

Advanced Depletion Food Requirements

Protein Requirements & Serving Sizes:

1. Consume Protein at each meal 4 times minimum per day, 5 meals ideal if exercising. 2. Consume the amount of protein listed in your authorized food list below. An estimate is

OK, but weighing your food AFTER it’s cooked is best during the first week. 3. Cottage Cheese may only be consumed once per day. Remember to try and use

organic or raw full fat versions if possible. 4. If consuming a protein shake, use a shake with low or no sugar and make sure impact

carbs are under 5 grams per scoop (Total carbs minus fiber = impact carbs). Adjust serving for no more than 20 – 30 grams of protein for women and 30 – 40 grams for men. See supplement guide.

5. Monitor egg yolk intake. Normally yolks are fine (if they’re cage free or farm fresh), but

we’re strategically limiting calorie dense foods in week one, so that’s why you should be cautious of too many yolks.

6. Make sure and count carbohydrates in all cottage cheese, cheeses, and protein

powders.

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Type (P) = Proteins for 7 Day Depletion Cycle

Eggs and egg whites o Men: 1 whole with 4 – 5 whites o Women: 1 whole with 2 – 3 whites

Cottage cheese (try to use full fat organic and count carbs) o Men: 1 cup o Women: ½ cup

Lean beef (try to use grass fed) o Men: 5 – 6 ounces o Women: 3 – 4 ounces

Turkey breast o Men: 6 – 8 ounces o Women: 4 – 5 ounces

Chicken breast o Men: 6 – 8 ounces o Women: 4 – 5 ounces

Low carb protein powder (make sure you use a low temperature processed brand)

o Men: 1½ - 2 scoops (30 – 40 grams) o Women: 1 – 1½ scoops (20 to 30 grams)

Fresh wild caught fish: Salmon, Trout, Tuna, Cod o Men: 6 – 8 ounces o Women: 3 – 4 ounces

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Vegetable Requirements & Serving Sizes:

1. Consume ONLY the following vegetables below for the 7 day carb depletion. The carbohydrate amounts per cup are listed next to each.

2. Serving size (men and women) = 1 cup on all veggies for first 7 days (raw, steamed or minimally cooked)

3. You can have vegetables at any meal as long as you don’t go over 20 grams of non-fibrous carbs for that day.

Type (V) = Vegetables for 7 Day Depletion Cycle(*Make sure you

count carb grams next to each veggie for a one cup serving)

Asparagus = 2

Broccoli = 4

Cucumber = 0

Lettuce = 0

Cabbage = 1

Cauliflower = 3

Spinach = 1

Radishes = 0

Celery = 0

Mushrooms = 1

Green beans = 7

Peppers = 3

Arugula = 1

Tomatoes = 5

No Squash (spaghetti squash is acceptable, but make sure to count carb

grams)

No Zucchini

No Peas, Corn, or Carrots

*Note: Some low carb greens like Kale and Collard Greens are acceptable, but they’re not listed because they have a little higher carb count, so try to stick to the list above and make sure you count any and all carb grams of other veggies you eat.

©2011 4cyclefatloss.com All right reserved.

Fat or Oil Requirements & Substitutions:

1. Consume ONLY one serving of Fat at each meal.

2. Serving size (men and women) = 1 tablespoon. Cheese = a sprinkle. Yolks = 1 or 2 max. Krill or fish oil = 2 to 3 grams (1,000 mg = 1 gram)

3. Monitor your portion sizes carefully with fats. It’s very easy to overdo it and add in an additional 300 to 400 calories of fats if you’re not careful.

Type (O) = Fats or Oil for 7 Day Depletion Cycle

Flaxseed oil

Krill oil or organic fish oil

Olive oil

Mayo (use small amounts and avoid canola or vegetable oils)

Small amounts of full fat cheese

Grass fed or organic butter

Coconut oil

Egg Yolks (cage free or farm fresh)

Heavy Cream *Forbidden Fats for 7 Day Carb Depletion: NO seeds, nuts, nut butters, or avocado during this cycle. Although these are healthy foods, they contain too many hidden calories and are the most abused 7 Day Depletion foods; therefore they must be forbidden for the first seven days. Sorry. :-)

Other Nutrition Guidelines for 7 Day Depletion Cycle

Condiments:

You may use condiments, but remember to watch hidden sugars and check carb count. Great examples are mustard, salsa, and sugar free hot sauces.

Coffee Intake: What about coffee? I get this question ALL the time. The good news about coffee: In moderation it can help enhance the process of liberating fatty acids for fat loss. It’s also been shown to increase the absorption of post

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workout carbohydrate intake, which won’t apply for this week but it’s good for you to know for future cycles. The bad news about coffee: Most people abuse coffee by drinking way too much or adding creamers and sweeteners that are unhealthy and promote fat storage. Any type of excess caffeine intake can wreak havoc on the adrenal glands and create a very acidic environment inside the body. This can definitely affect your fat-loss goals negatively if not monitored properly. Coffee Guidelines: Feel free to have a cup or two per day, but try to avoid artificial sweeteners and creamers that have sugar and preservatives. I recommend using black coffee with a little bit of stevia. You can also add a little organic heavy cream, almond or coconut milk. Just don’t overdo it.

Vegan and Vegetarian Stuff: Many times it can be very tough for a vegetarian or vegan to follow a fat loss plan because their choices are so limited on protein compared to us carnivores. However, if you are comfortable with choosing healthy substitutions to replace animal proteins then you can easily follow the food guidelines inside this book. Just be aware of hidden carbs or sugars. Here are a few options that might work: Protein Powder: Pea or Rice, Tempeh, Texturized vegetable protein, Non GMO Soy foods, Veggie burgers, Tofu (watch for hidden fat content). Unfortunately beans contain too many carbs and therefore need to be omitted from the first 7 day cycle.

I’m also a huge fan of using “raw” (when it makes sense) but it usually tastes like cardboard and it’s typically very expensive. However, I recently discovered a stellar source of Raw Foods and Protein Powders that taste delicious, but aren’t going to break the bank. ==>Vegetarian and Vegan friendly Raw Protein Powder and Raw Greens

7 Day Carb Depletion Diet

Daily Nutrition Plan Templates

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4 Cycle Solution Meal Planner 7 DAY CARB DEPLETION CYCLE • WEEK 1

Day 1 Monday - Deplete

MEAL TYPE

1 P/O

2 P/O

3 P/V/O

4 P/O

5 P/V/O

6 P/O

Type Key: P = Protein V = Vegetables O = Fat

DAILY GUIDELINES AND DIRECTIONS

1. The above example food plan shows 6 meals. If you only consume 4 meals you may skip meals 2 or 4 and meal 6, for a total of 4 meals that day. If you only consume 5 meals then you may skip meal 2 or 4 or 6 for a total of 5 meals.

2. Consume 5grams of krill oil or organic fish oil daily. 1,000 mg = 1 gram. Take 2 – 3 gel caps with a few of your meals. Doesn’t matter which meals. Just make sure you get extra omega 3s. Wild caught salmon also counts as one serving of fish oil.

3. Add a small lettuce and cucumber salad with vinegar and 1 tablespoon of extra virgin olive oil to at least two meals daily.




Day 2 Tuesday - Deplete

MEAL TYPE

1 P/V/O

2 P/O

3 P/V/O

4 P/O

5 P/V/O

6 P/O




2. Consume 5 grams of krill oil or organic fish oil daily. 1,000 mg = 1 gram. Take 2 – 3 gel caps with a few of your meals. Doesn’t matter which meals. Just make sure you get extra omega 3s. Wild caught salmon also counts as one serving of fish oil.





Day 3 Wednesday - Deplete

MEAL TYPE

1 P/O

2 P/O

3 P/V/O

4 P/O

5 P/V/O

6 P/O









Day 4 Thursday - Deplete

MEAL TYPE

1 P/V/O

2 P/O

3 P/V/O

4 P/O

5 P/V/O

6 P/O









Day 5 Friday - Deplete

MEAL TYPE

1 P/O

2 P/O

3 P/V/O

4 P/O

5 P/V/O

6 P/O









Day 6 Saturday - Deplete

MEAL TYPE

1 P/V/O

2 P/O

3 P/V/O

4 P/O

5 P/V/O

6 P/O









Day 7 Sunday - Strategic Re-feed

MEAL TYPE

1 P/O

2 P/O

3 P/V (low fats)

4 P/V (low fats)

5 P/S/FF

Type Key: P = Protein V = Vegetables O = Fat FF = Free Food


1. The above example food plan shows 5 meals. Make sure you leave room for your re-feed, but do NOT binge or stuff. Do not skip your re-feed. It’s necessary to spark your metabolism and reset fat burning hormones for the coming cycle.

2. If you only consume 4 meals then you may skip meal 2for a total of 4 meals.

3. Do your best to consume LOW fats in your last 3 meals on this day. This will maximize insulin sensitivity and set up your metabolic triggers properly for the strategic re-feed.

4. Perform a 30 to 45 minute upper-lower body circuit training workout or a longer 30 to 45 minute cardio/HIIT session 1 to 2 hours before your Re-feed (carb load). This workout will help partition the extra carbs into muscle tissue to maximize glycogen replenishment while minimizing any fat spillover.

Warning: Your energy levels will probably be horrible during your workout before your re-feed / cheat meal. You’ll probably have a really hard time getting a pump. My recommendation is to focus on the reward coming after the workout and push through. This will require some mental discipline; so make sure you focus on positive thoughts to help release more endorphins.

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