Success Guide and Food Journal

CARB DEPLETE DAY
MEAL LOG DAY 1
Week Day Rising Time

Week Date Bedtime
MEAL TIME KEY FOOD ITEM
1 P/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V/O
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:
Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

CARB DEPLETE DAY
MEAL LOG DAY 2

Week Date Bedtime
1 P/V/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V/O
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


CARB DEPLETE DAY
MEAL LOG DAY 3

Week Date Bedtime
1 P/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V/O
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


CARB DEPLETE DAY
MEAL LOG DAY 4

Week Date Bedtime
1 P/V/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V/O
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


CARB DEPLETE DAY
MEAL LOG DAY 5

Week Date Bedtime
1 P/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V/O
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


CARB DEPLETE DAY
MEAL LOG DAY 6

Week Date Bedtime
1 P/V/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V/O
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


CARB DEPLETE DAY
MEAL LOG DAY 7

Week Date Bedtime
1 P/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 P/V
SUPPLEMENTS:
P/S/FF
*5
SUPPLEMENTS:


CARB DOWN DAY
MEAL LOG DAY 8

Week Date Bedtime
1 P/S/V
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V/O
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


CARB DOWN DAY
MEAL LOG DAY 9

Week Date Bedtime
1 P/S/V
SUPPLEMENTS:
2 P
SUPPLEMENTS:
3 P/V/O
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 10

Week Date Bedtime
1 P/S/V
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
P/S/V
3 or
P/V/A
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/V
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 11

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
P/S/V
3 or
P/V/A
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


CARB DOWN DAY
MEAL LOG DAY 12

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


CHEAT DAY
MEAL LOG DAY 13
Week Day Rising Time NOTE: DIABETICS

FOLLOW THIS KEY:
Week Date Bedtime
P/S P/O P/SA P/SA SA
1 P/O
SUPPLEMENTS:
2 P/A
SUPPLEMENTS:
3 FF
SUPPLEMENTS:
4 FF
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 14

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
P/S/V
3 or
P/A
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/V
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 15

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P
SUPPLEMENTS:
P/S/V
3 or
P/V/A
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


CARB DOWN DAY
MEAL LOG DAY 16

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/V
SUPPLEMENTS:


CARB UP (NON-DIABETIC) DAY
MEAL LOG DAY 17

FOLLOW THIS KEY:
Week Date Bedtime
P/S P/O FF P/A FF
1 P/V
SUPPLEMENTS:
2 P/V/O
SUPPLEMENTS:
3 FF
SUPPLEMENTS:
4 FF
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 18

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P
SUPPLEMENTS:
P/S/V
3 or
P/A
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


CARB DOWN DAY
MEAL LOG DAY 19

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


MEAL LOG DAY 20

FOLLOW THIS KEY:
Week Date Bedtime
P/S P/A P/S/A P/A FF
1 P/V/O
SUPPLEMENTS:
2 P/V/O
SUPPLEMENTS:
3 FF
SUPPLEMENTS:
4 FF
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 21

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P
SUPPLEMENTS:
P/S/V
3 or
P/A
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 22

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/V
SUPPLEMENTS:
6 P
SUPPLEMENTS:


CARB DOWN DAY
MEAL LOG DAY 23

Week Date Bedtime
1 P/O
SUPPLEMENTS:
2 P
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


MEAL LOG DAY 24

FOLLOW THIS KEY:
Week Date Bedtime
P/S P/A FF P/S FF
1 P/S
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V/O
SUPPLEMENTS:
4 FF
SUPPLEMENTS:
5 FF
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 25

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


CARB DOWN DAY
MEAL LOG DAY 26

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P
SUPPLEMENTS:
3 P/V/O
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


MEAL LOG DAY 27

FOLLOW THIS KEY:
Week Date Bedtime
P/S P/O P/SA FF FF
1 P/S
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V/O
SUPPLEMENTS:
4 FF
SUPPLEMENTS:
5 FF
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 28

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


FATS UP/CARBS ZERO DAY
MEAL LOG DAY 29

Week Date Bedtime
1 P/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 O
SUPPLEMENTS:
5 P/V
SUPPLEMENTS:
6 P
SUPPLEMENTS:


FATS DOWN/CARBS DOWN DAY
MEAL LOG DAY 30

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V
SUPPLEMENTS:
6 P
SUPPLEMENTS:


FATS DOWN/CARBS BASELINE DAY
MEAL LOG DAY 31

FOLLOW THIS KEY:
Week Date Bedtime
P/S P/A P/SA P/SA SA
1 P/A
SUPPLEMENTS:
P/V
2
(Low fats)
SUPPLEMENTS:
P
3
(Low fats)
SUPPLEMENTS:
P/S/V(Low
4
fats)
SUPPLEMENTS:
5 FF/SA
SUPPLEMENTS:


MEAL LOG DAY 32

Week Date Bedtime
1 P/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


MEAL LOG DAY 33

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V
SUPPLEMENTS:
6 P
SUPPLEMENTS:


CHEAT DAY
MEAL LOG DAY 34

FOLLOW THIS KEY:
Week Date Bedtime
P/S P/O P/SA SA/O P/SA
1 FF
SUPPLEMENTS:
2 FF
SUPPLEMENTS:
3 FF
SUPPLEMENTS:
4 SA/FF
SUPPLEMENTS:


MEAL LOG DAY 35

Week Date Bedtime
1 P/A
SUPPLEMENTS:
2 P/S/V
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P
SUPPLEMENTS:


MEAL LOG DAY 36

Week Date Bedtime
1 P/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 O
SUPPLEMENTS:
5 P/O/V
SUPPLEMENTS:
6 P
SUPPLEMENTS:


FATS UP/CARBS DOWN DAY
MEAL LOG DAY 37

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V
SUPPLEMENTS:
6 P
SUPPLEMENTS:


MEAL LOG DAY 38

FOLLOW THIS KEY:
Week Date Bedtime
P/S P/A P/SA P/SA P/SA
1 P/A
SUPPLEMENTS:
P/V
2 (Low
fats)
SUPPLEMENTS:
P
3 (Low
fats)
SUPPLEMENTS:
P/S/V
4 (Low
fats)
SUPPLEMENTS:
5 FF/SA
SUPPLEMENTS:


MEAL LOG DAY 39

Week Date Bedtime
1 P/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


MEAL LOG DAY 40

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/V
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 P
SUPPLEMENTS:
5 P/V
SUPPLEMENTS:
6 P
SUPPLEMENTS:


CHEAT DAY
MEAL LOG DAY 41

FOLLOW THIS KEY:
Week Date Bedtime
P/S P/O P/SA SA/O P/SA
FF
1
SUPPLEMENTS:
FF
2
SUPPLEMENTS:
3 FF
SUPPLEMENTS:
4 SA/FF
SUPPLEMENTS:


MEAL LOG DAY 42

Week Date Bedtime
1 P/A
SUPPLEMENTS:
2 P/S/V
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 43

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P/A
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 44

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/A
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 45

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/A
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 46

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/A
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 47

Week Date Bedtime
1 P/V/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/A
SUPPLEMENTS:
4 P/S/V
SUPPLEMENTS:
P/A
5 or
P/S
SUPPLEMENTS:


CHEAT DAY
MEAL LOG DAY 48

Week Date Bedtime
MEAL TIME KEY FOOD FROM LIST
FF
1
(P/S)
SUPPLEMENTS:
P/O
2 or
P/A
SUPPLEMENTS:
3 FF
SUPPLEMENTS:
4 FF
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 49

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/A
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 50

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P/A
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 51

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/A
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 52

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/A
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 53

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/A
SUPPLEMENTS:
3 P/S/V
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 54

Week Date Bedtime
1 P/V/O
SUPPLEMENTS:
2 P/O
SUPPLEMENTS:
3 P/A
SUPPLEMENTS:
4 P/S/V
SUPPLEMENTS:
P/A
5
or P/S
SUPPLEMENTS:
6 FF
SUPPLEMENTS:


CHEAT DAY
MEAL LOG DAY 55

Week Date Bedtime
FF
1
(P/S)
SUPPLEMENTS:
P/O
2 or
P/A
SUPPLEMENTS:
3 FF
SUPPLEMENTS:
4 FF
SUPPLEMENTS:


BASELINE DAY
MEAL LOG DAY 56

Week Date Bedtime
1 P/S
SUPPLEMENTS:
2 P/A
SUPPLEMENTS:
3 P/V
SUPPLEMENTS:
4 P/O
SUPPLEMENTS:
5 P/V/O
SUPPLEMENTS:
6 P/O
SUPPLEMENTS:


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CARB DEPLETE DAY

MEAL LOG DAY 1

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time NOTE: DIABETICS

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM

Exercise Comments 8 oz. Water

2012 4cyclefatloss.com All right reserved.

Week Day Rising Time

MEAL TIME KEY FOOD ITEM