Beruflich Dokumente
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Week 1
Advanced Depletion
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.
Welcome to the carb cycling lifestyle and congratulations on making the decision to live
a healthier life. The 4 Cycle Solution system is designed to give you the body you want
and the lifestyle you deserve.
Each day of each week has an example meal plan. Substitutions are allowed by using
the corresponding Substitution List for your Carb Deplete Week, located below.
Your success and results will depend upon your compliance to follow the meal plan and
also planned exercise. We highly suggest, before beginning any diet or exercise regime
that you seek the advice of your physician.
Cycle 1
Advanced Carb-Depletion
The “7 Day Diet”
Welcome to the Advanced Depletion Cycle, otherwise known as the ―7 Day Diet‖.
Unfortunately, before we get into the fun stuff like carb loading, re-feeds, and cheat
foods we have to teach your body where fat is (so you can burn it) and prime your
hormones for fat loss. That’s where Advanced Carb Depletion comes in.
You see – there are times when short-term, extreme, low carb tactics are a necessary
evil. And for a GOOD reason.
Even though some depleting strategies are far from easy, IF timed and applied properly,
it’s like hitting the “reset” button on your metabolism and your fat loss.
The only reason we refer to this week as a ―diet‖ is because this is the only week where
we actually leave foods out, forbidding foods.
The rest of your program is all about adding carbs and your other favorite foods
back in the plan; but the first week is all about leaving out.
1. It’s one of the fastest ways to drain the body of carbohydrate stores and/or
muscle glycogen.
2. Shuts off the body’s dependence on sugars.
3. Helps level and stabilize blood sugar for fat loss.
4. Reprograms and fixes your metabolism to teach it where fat stores are available
for energy needs.
5. Primes your muscles and hormones to ―want‖ and ―need‖ more carbs as you
move through the other cycles and live everyday life.
Recall that glycogen is stored energy (from carbohydrates) in the muscle. If glycogen is
there, the body will typically use glycogen instead of fat for energy. It’s that simple; we
are re-directing where you body goes to find fat. That’s why you’re going to reduce or
cut off your carbohydrates for one week, so you can lower your muscle’s energy stores
and deplete the glycogen that’s stored in the muscle.
This is how you teach your body to “go get fat” instead of glycogen or even
worse – calorie burning muscle tissue.
It takes a full seventy-two hours—three straight days—to deplete the body of glycogen
(carbs). If there’s no glycogen present your body will learn to go get the fat. Once you
learn this valuable lesson it makes it a LOT easier for the body to crack the fat-loss
code and begin looking other places for energy.
We’ve taken all the guesswork out of how to eat, what to eat, and when. Your meal
plans this week contain a complete menu of daily meals for men and women to monitor
healthy carb intake later in the plan.
We have provided everything you will need to stay on track. You will have the times of
day, meals, portion sizes, mini-recipes, and complete substitution lists, so you have
choices, not restriction. You will have some flexibility the first week but be precise with
what you eat and how much.
Follow the plan precisely and future fat-loss cycles will be much more effective.
You will notice that protein is a staple and must be consumed at every meal. Vegetables
are also a vital part of this lifestyle. Please notice that you are to eat only certain
vegetables during the first seven days; after the “7 Day Diet” most veggies are not
forbidden.
As you look at your weekly substitutions list, notice the number of active carbs per cup.
Your fat requirements during the first seven days will vary from what you’ll find during
the other fat loss cycles. Since we’re restricting and drastically reducing 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. In fact, fat is one of the primary ways to
sustain you during your first week on the plan.
Also, 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 Diet‖. You’ll see a variety of lower carb
or no-carb veggies you can choose from below to help keep you feeling satisfied.
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 reasonable way to approach your first
week, and your first week must be precise.
After the first seven days, there is room for errors and some inconsistencies; 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 and it sets up your metabolism for
“The Shift”
After a few days of unpleasant, but necessary 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.
As your program goes along, you’ll feel the shift less strongly, because more and more
hours along with more and more days 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. Not perfect – but
consistent.
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 couple weeks 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.
Lastly, you should only use the 7-Day Diet two or three times per year max.
If you abuse the carb depleting, you’ll set yourself up for metabolic slowdown, muscle
loss, and the dreaded dieters plateau.
If you fall of track for a few days and end up consuming too many carbs and calories
during any given cycle after week one, you can 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, making the day before (Sunday) a cheat day
(don’t binge of stuff though!) is a great idea because it serves as a great ―primer‖ to get
your metabolic triggers physically ready AND psychologically it positions you for the
aggressive 7 day depletion cycle.
Important: Make sure you weigh yourself before you begin the depletion cycle to get a
starting point, but don’t use the scale to dictate progress.
You could easily gain five pounds of muscle while simultaneously losing ten pounds of
pure fat in the first 7 to 14 days. If you weigh yourself at this point, your net scale weight
lost would only be five pounds, which would possibly lead to a lot of unnecessary
frustration.
1. Consume Protein at each meal 4 times minimum per day, 5 meals ideal if exercising.
2. Consume the amount of protein listed on your meal planner. An estimate is OK, but
weighing your food is best during the first week.
3. Cottage Cheese may only be consumed once per day.
4. If consuming a whey protein shake, use a shake with 0 to 3 sugars and carbs under 6 grams
per scoop. Adjust serving for no more than 20 grams of protein for women and 35-40 grams
for men. See supplement guide.
5. When eating egg whites you may have 1 or 2 yolks with your whites if desired.
6. You only need to count carbohydrates in proteins where listed below.
1. Consume ONLY the following vegetables on carb deplete planner. The carbohydrate
amounts per cup are listed next to each.
2. You can have vegetables at any meal as long as you don't go over 20 grams of carbs for
that day.
a. Asparagus - 2 f. Lettuce - 0
b. Broccoli - 4 g. Radicchio - 0
c. Mushrooms - 1 h. Radishes - 0
d. Cabbage - 1 i. Spinach - 1
e. Celery - 0 j. Cucumber - 0
1. Have only one serving of Fat at each meal. Follow package directions for serving size.
a. Krill Oil
b. Mayo
c. Flaxseed Oil
d. Olive Oil
e. Cheese
f. Butter
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.
NOTES
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.
2. If you only consume 5 meals then you may skip meal 2 or 4 or 6 for a total of 5 meals.
3. If you would like to substitute a different food at any particular meal, you must follow the type
listed next to that meal and substitute the same type of food listed on your substitution list.
NOTES
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.
2. If you only consume 5 meals then you may skip meal 2 or 4 or 6 for a total of 5 meals.
3. If you would like to substitute a different food at any particular meal, you must follow the type
listed next to that meal and substitute the same type of food listed on your substitution list.
NOTES
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.
2. If you only consume 5 meals then you may skip meal 2 or 4 or 6 for a total of 5 meals.
3. If you would like to substitute a different food at any particular meal, you must follow the type
listed next to that meal and substitute the same type of food listed on your substitution list.
NOTES
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.
2. If you only consume 5 meals then you may skip meal 2 or 4 or 6 for a total of 5 meals.
3. If you would like to substitute a different food at any particular meal, you must follow the type
listed next to that meal and substitute the same type of food listed on your substitution list.
NOTES
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.
2. If you only consume 5 meals then you may skip meal 2 or 4 or 6 for a total of 5 meals.
3. If you would like to substitute a different food at any particular meal, you must follow the type
listed next to that meal and substitute the same type of food listed on your substitution list.
NOTES
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.
2. If you only consume 5 meals then you may skip meal 2 or 4 or 6 for a total of 5 meals.
3. If you would like to substitute a different food at any particular meal, you must follow the type
listed next to that meal and substitute the same type of food listed on your substitution list.
NOTES
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 2 or 4 for a total of 4 meals.
3. If you would like to substitute a different food at any particular meal besides your re-feed
(cheat meal), you must follow the type listed next to that meal and substitute the same type
of food listed on your substitution list.
* Perform a 30 to 45 minute full body circuit training workout 1 to 2 hours before your Re-feed
(carb load). Make sure you train both upper and lower body parts. 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 this workout and you’ll have a
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.
Good Luck!