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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.

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physician before implementing any of the information provided in this course.
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from the use of this information.

1
Exercising and the 7 Day Diet
Welcome to the 7 day diet Advanced Depletion exercise guide!

The ultimate goal of Advanced Depletion outside of everything discussed in your


Advanced Depletion manual is to burn more fat.

And since theres a big difference between losing weight (water, fluids, muscle)
and burning fat, its important to understand the effect that short term carb
restriction has on fat loss.

When you deplete carbs (the right way) it forces the body to release more
catecholamines, which means more fatty acids will be present in the blood
stream. More free fatty acids (FFA) in the blood stream means youll have more
fat to burn off. This bonus guide will provide an exercise protocol that will take
full advantage of this environment.

If youre a beginner youll be performing lower intensity steady state cardio on


Tuesday, Thursday, and Saturday. If youre experienced, youll be performing the
higher intensity bursting workouts on Tuesday and Thursday along with steady
state on Saturday.

That leaves Monday, Wednesday, and Friday for resistance training, but because
youll be depleting carbs aggressively Im going to give you Friday off and have
you performing a resistance training workout on Sunday a couple hours before
your cheat meal / re-feed.

This will ensure the carbs are partitioned directly into muscle tissue and avoid
any and all fat spillover from the cheat to provide both the hormonal and
metabolic benefits of adding carbohydrates back into your plan.

Ok, Im going to start by walking you through the two different types of resistance
training youll be using on Monday, Wednesday, and Sunday. Ill also give you a
separate protocol to follow if youre a beginner vs. if you have more experience.

Through this process youll be focusing primarily on two things.

Accelerating the depletion process of muscle glycogen (stored energy


inside your muscles primarily from carbohydrate intake)

Utilizing the high levels of fat burning hormones that will be present in the
blood stream from the short term low carb intake inside your Advanced
Depletion manual

2
Before we begin, I want to start off by giving you a friendly warning about using
exercise and advanced carb depletion together.

ANYTIME you couple aggressive carb depletion with higher rep, short rest period
workouts (which is what youll be doing) its going to be tough. In fact, Ill let you
know right now that it can sometimes be a miserable, miserable experience.

Just refer the chart below and you can see that theres a direct relationship
between muscle glycogen content and exercise time to exhaustion. This
means youll most likely get fatigued a lot faster than normal.

For example, you might even get nauseous, lightheaded, or just have the intense
desire to track me down, kick my ass and call me names. All I can say is sorry.
Youre just going to suck it up. If you want to double the results of Advanced
Depletion its going to require sacrifice and work.

After all, its only one week. You CAN do this.

However, theres also a big difference between pushing through misery and
being unhealthy. The last thing I would ever want is for you to pass out or
worse yet, get hurt.

3
This experience is going to vary greatly between each individual. Ive had a lot of
advanced exercisers go through this process and kick some butt with absolutely
no problems, while others experience every symptom from above.

Bottom line: Listen to your body.

If its telling you to slow down or take break, you need to listen. On the other
hand, dont be a wimp either. There will be times when you want to stop, but you
need to push through. Youre the only one who can tell the difference and
nobody is going to be there to hold your hand. Pay close attention to your energy
and how your body feels so you can discern the difference between fatigue and
exhaustion.

Lastly, make sure your doctor has cleared you for diet and exercise before you
attempt this or ANY high intensity exercise while lowering your carb intake. Even
if it is only short term, its always better to be safe than sorry. An ounce of
prevention goes a long way.

Got it? Ok, lets get to it.

Were going to be focusing on two types of resistance training.

1. Volume Depletion training


2. Rep Range Lactic Acid Training

Youll combine both in each exercise session on Monday, Wednesday, and


Sunday of your first week. Believe me, youll be glad I gave you Friday off. Youll
be looking forward to it.

First, lets briefly discuss each training protocol. Then well go over the follow
along workouts youll be using.

Volume Depletion Training


Volume Depletion training (sometimes referred to as German Volume)
combines a high number of sets with a high number of reps. The reps will usually
be anywhere from 8 to 12 and the rest periods will typically range from 30 to 60
seconds.

At first, youll typically experience a very big pump with this type of training, but
you can expect that sensation to diminish after 3 or 4 days into your first week
because muscle glycogen will start to deplete rapidly by this point.

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This type of training triggers several important metabolic factors:

The rapid depletion of muscle glycogen


Stressing of creatine phosphate stores
Release of catecholamines (fat burning hormones)

The result ends up being increased fat loss and super-compensation. This
effect simply means storage thats well above normal levels when you add
starches and fruits back into your plan starting in week two.

This will also increase insulin sensitivity, glucose uptake, and glycogen synthesis.

Again, under these conditions your body will store carbs at a much faster rate
than normal after you start consuming them again. Additionally, this type of
training burns a lot of calories during the workout and for several hours after.

And lastly, its easier on the body and joints than tradition hypertrophy type of
training that requires heavier loads.

The standard protocol for volume training is typically 10 x 10 or sometimes 8 x 8.


Ten sets of ten reps or eight sets of eight reps. Not the most exciting training
protocol in the world, but it works.

Heres how its done:

Sample Volume Depletion Training Protocol

Body part: Chest

Exercise: Dumbell press (even push-ups can work effectively with volume
training)

- Select a weight thats approximately 50 to 60% of your one rep max. This
will usually be a weight you can do 15 reps with comfortably.
- Youll try to use the same exact weight for all 10 sets. If you cant
complete at least 8 to 10 reps as you move into sets 7 through 10 than
you might have to lower the weight to hit the prescribed 10 reps on the last
few sets.
- Perform 10 sets of 10 reps with 60 seconds rest
- Youll cut the rest down as you move into sets 7 through 10 (details below)

After performing 10 sets of 10 reps, youll rest 3 minutes and move to the rep-
range lactic acid training for chest (detailed workout chart below)

5
Rep Range Lactic Acid Training
This type of training is specifically designed with short rest
intervals and a wide variety of rep ranges to increase
production of lactate (lactic acid).

The reason this happens is because of the anaerobic


break down of glycogen, which causes the burning
sensation in your muscles when you lift weights. High
levels of lactate are directly correlated with the increased
release of growth hormone (GH).

This will be a worthy addition to the 7 day diet because GH


helps mobilize and burn fat.

In fact, if this training is done correctly, GH production can be up to nine times


normal enough to make Betty White look young again!

As you can see from the graph above, the older we get the more our levels of GH
decline. This means we have to find other pathways to naturally stimulate GH
levels. Its our bodys all-natural anti-aging fat fighting hormone.

Not only does this workout lead to increased GH, but dramatic fat loss. Its also
quite effective developing muscular endurance.

6
At first glance this workout seems fairly simple and easy, but if done properly it is
anything but easy. The secret to making this workout effective is choosing the
correct amount of weight.

It might take some trial and error along with a little practice, but you must pick a
weight or exercise that will burn or put you near failure after 8 reps, after 12 reps,
and after 25 reps.

Make no mistake about it; this workout will test your outer and inner strength.

The lactic acid in your muscles should be progressively screaming at you upon
completion of the last rep, whether it is 8 reps, 12 reps, or 25 reps.

Heres how it works.

Youll pick 3 exercises per body part. I recommend doing no more than one or
two rounds for each body part because the intensity is very demanding. And
while youre depleting carbs this can be very, very challenging.

Any more than 2 rounds and youll be crawling away finding a toilet or a barf
buddy to puke in. Plus, youll have already taxed your muscles by starting out
with volume training.

Youll perform triple sets for each body part.


Below is a sample body part with some
suggested movements, along with the
prescribed rest periods.

You can use totally different exercises if you


want, just make sure youre following the
rep and rest scheme exactly as shown.

Again, well stick with chest as an example


to keep it simple.

Sample Rep Range Lactic Acid Training Protocol

Chest:

1a. 8 Reps of Dumbbell Presses


Rest 10 seconds

2a. 12 Reps of push-ups or Dumbbell Flyes


Rest 10 seconds

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3a. 25 Reps of Cable Crossovers or other chest machine (wall push ups
can work too because you have to knock out 25 reps and your chest will
be pre-fatigued)

Rest 2 minutes between rounds

- Beginners do one round


- Experienced exercisers complete two rounds

Additional Tips for Rep Range Lactic Acid Training:

If you work out at a commercial gym or health club slackers who steal your
exercise stations might irritate you. As such, you
may need to improvise and do different movements.

After you make it through the 7 day diet, strive to do


each circuit 2 - 3 times per workout. Advanced
peeps can work up to 4 rounds.

Use a slow rep tempo on the sets of 8 reps; a


medium tempo on the sets of 12 reps; and a faster tempo on the sets of
25.

You must use the entire rest period. If you do not, you might not be able to
use sufficient weight (or complete the prescribed reps). This will negatively
affect the lactic acid stimulation.

Doing fewer reps than what is prescribed will not stimulate enough lactate
and consequently not produce enough GH. If you fail before you hit the
target number of reps (this happens on the set of 25 reps all the time), just
pause, set the weight down, count to five and go again until you hit your
target number.

Get ready thoughit hurts. But its worth it.

These workouts demand a high level of motivation and energy, thats why
only one or two rounds are recommended while depleting. Otherwise, you
might not make it through the workouts.

By combining volume training with rep range lactic acid training youll maximize
hormones and fat loss while using the most powerful way to accelerate the
depletion process. This protocol can potentially double the results of the
Advanced Depletion Cycle.

Now lets move to your exercise schedule and workout charts

8
7 Day Diet Exercise Plan
Beginner
The MONDAY TUESDAY WEDNESDAY THURSDAY *FRIDAY SATURDAY SUNDAY
Workout Chest, Walk or Shoulders, Walk or OFF A/E Chest,
Split Back & Steady Arms & Abs Steady State Steady Back, &
Legs State Cardio State Legs
Cardio 20-30 Cardio 30 (1 to 2 hours
20-30 minutes to 45 before
Cheat Meal
minutes minutes and/or Re-
feed)
Exercise Rep Range Low Rep Range Low intensity Low Volume-
Type Lactic Acid intensity Lactic Acid cardio intensity Depletion
combined cardio combined cardio ONLY
with with Volume (no rep
Volume Depletion range lactic
acid training
Depletion on this day)

Experienced
The MONDAY TUESDAY WEDNESDAY THURSDAY *FRIDAY SATURDAY SUNDAY
Workouts Chest, Bursting / Shoulders, Threshold OFF A/E Chest,
Back, & HIIT Arms, Abs, & or walk Steady State Back, &
Cardio
Legs Calves for 45 to 60
Legs
20 to 30 minutes (1 to 2 hours
See week 1 of See week 1 of minutes See Ab before
Ab Targeted Ab Targeted Targeted Cheat Meal
Cardio and Cardio and Cardio and and/or Re-
Interval Interval Interval feed)
Guide Guide Guide
Exercise Rep Range High Rep Range High Low Volume-
Type Lactic Acid intensity Lactic Acid intensity intensity Depletion
combined cardio combined cardio cardio ONLY
with with Volume (no rep
Volume Depletion range lactic
acid training
Depletion on this day)

If youd like an 8 week completely done-for-you exercise and training package


with over 50 exercise video tutorials, you can access it at this link:

==> 4CS Exercise and Training Accelerator Pack <==

9
7 Day Diet: Advanced Depletion
Nutrition & Supplement Timing Schedule
Time Type Leaner Individuals Overweight Individuals
Upon Waking *5 - 10 grams of Amino *5 - 10 grams of Amino
Acids (Protein for your Acids (Protein for your
muscles without the muscles without the
calories) calories)
Pre- 2 hours before exercise 3 hours before exercise
P/V
Workout
Directly before *5 - 10 grams of Amino *5 - 10 grams of Amino
and after exercise Acids (Protein for your Acids (Protein for your
muscles without the muscles without the
calories) calories)
Post P/V Immediately after 30 to 60 minutes AFTER
(low or exercise exercise
Workout no fats)
Anytime 7 Day Diet Exercise 7 Day Diet Exercise
of the (see schedule above) (see schedule above)
day
Before bed *5 - 10 grams of Amino *5 - 10 grams of Amino
Acids (Protein for your Acids (Protein for your
muscles without the muscles without the
calories) calories)

* Amino Acids are not mandatory but highly recommended to prevent


muscle loss or damage

10
How to use the Intensity Scale
-1 to 5-
1 = Warm up (doesnt really burn or get heart rate up)
2 = Moderately Difficult (starts to burn a little)
3 = Hard (moderate burn should start to breath heavy)
4 = Very Hard (burns like crazy feels like cardio)
5 = Maximum Difficulty (makes you want to cry should
break a major sweat and elevate heart rate in a BIG
way)

7 Day Diet Exercise Guide


7 Day Diet Workout Log Sheet Explained

11
Rep-Range Lactic Acid / Volume-Depletion
Hybrid Combo Master Workout Chart

Body Parts: Set Intensity Body Body Body Reps Rest


# Level Part Part Part (Seconds)
1 2 3

Volume-Depletion 1 1 10 60
2 2 10 60
Body part 1:
(Exercise will be listed here) 3 2-3 10 60
4 3 10 60
Body part 2: 5 3 10 60
(Exercise will be listed here)
6 3-4 10 45
7 4 10 45
Body part 3:
(Exercise will be listed here) 8 4-5 10 30
9 5 10 0
10 5 10 180
Round 1: RR-LA 11 3 8 10
(Body part and exercise will
be listed here) 12 4 12 10
13 5 25 120
Round 2: Same as above 14 3 8 10
only if you have the energy
15 4 12 10
16 5 25 180

The protocol and intensity levels have been customized to accommodate the
recovery and energy aspect of Advanced Depleting.
Part 1: Perform 10 sets of 10 reps for the assigned body part following the exact
rest protocol prescribed.
Rest 3 minutes, pick a different exercise for same body then move to Part 2, Rep
Range-Lactic Acid Finishers.
Perform 8 reps, rest 10 seconds, perform 12 reps, rest 10 seconds, and perform
25 reps. Rest 2 minutes. If you have the energy to do so, you can repeat cycle
for a total of 2 rounds per body part.
Repeat entire workout for next assigned body part. This equals 16 sets per body
part.

12
Rep-Range Lactic Acid / Volume-Depletion
Hybrid Combo: Day 1 Monday

Body Parts: Set Intensity Chest Back Legs Reps Rest


Chest, Back, Legs # Level (Seconds)

Volume-Depletion 1 1 10 60
2 2 10 60
Chest: Push-ups
3 2-3 10 60
(choice)
4 3 10 60
Back: Pull-ups 5 3 10 60
(choice) 6 3-4 10 45
7 4 10 45
Legs: Squat 8 4-5 10 30
(choice) 9 5 10 0
10 5 10 180
Round 1: RR-LA 11 3 8 10
Chest: DB Press (choice)
Back: Pull down (choice) 12 4 12 10
Legs: Lunge (choice)
13 5 25 120
Round 2: Same as above 14 3 8 10
only if you have the energy
15 4 12 10
16 5 25 180
The protocol and intensity levels have been customized to accommodate the
recovery and energy aspect of Advanced Depleting.
Part 1: Perform 10 sets of 10 reps for the assigned body part following the exact
rest protocol prescribed.
Rest 3 minutes, pick a different exercise for same body then move to Part 2, Rep
Range-Lactic Acid Finishers.
Perform 8 reps, rest 10 seconds, perform 12 reps, rest 10 seconds, and perform
25 reps. Rest 2 minutes. If you have the energy to do so, you can repeat cycle
for a total of 2 rounds per body part.
Repeat entire workout for next assigned body part. This equals 16 sets per body
part.

13
Rep-Range Lactic Acid / Volume-Depletion
Hybrid Combo: Day 3 Wednesday

Body Parts: Set Intensity Shoulders Biceps Triceps Reps Rest


Shoulders, Arms, Abs # Level (Seconds)

Volume-Depletion 1 1 10 60
Shoulders: Press 2 2 10 60
(choice) 3 2-3 10 60
4 3 10 60
Biceps: DB Curls 5 3 10 60
(choice) 6 3-4 10 45
7 4 10 45
Triceps: Extensions 8 4-5 10 30
(choice) 9 5 10 0
10 5 10 180
Round 1: RR-LA 11 3 8 10
Shoulders: DB Lateral Raise
Biceps: Cable Curl 12 4 12 10
Triceps: Cable Push Down
13 5 25 120
Round 2: Repeat same as 14 3 8 10
above only if you have the
energy 15 4 12 10
16 5 25 Done!
**Abs (optional): Pick an exercise and perform 2 Rounds of Rep
Range-Lactic Acid Finishers Only

The protocol and intensity levels have been customized to accommodate the recovery
and energy aspect of Advanced Depleting.
Part 1: Perform 10 sets of 10 reps for the assigned body part following the exact rest
protocol prescribed.
Rest 3 minutes, pick a different exercise for same body then move to Part 2, Rep Range-
Lactic Acid Finishers.
Perform 8 reps, rest 10 seconds, perform 12 reps, rest 10 seconds, and perform 25 reps.
Rest 2 minutes. If you have the energy to do so, you can repeat cycle for a total of 2
rounds per body part.
Repeat entire workout for next assigned body part. This equals 16 sets per body

14
Volume-Depletion Full Body Circuit:
Day 7 - Sunday

Body Parts: Set Intensity Chest Back Legs Reps Rest


Chest, Back, Legs # Level (Seconds)

Volume-Depletion 1 1 10 60
2 2 10 60
Chest: Push-ups
3 2-3 10 60
(choice)
4 3 10 60
Back: Pull-ups 5 3 10 60
(choice) 6 3-4 10 45
7 4 10 45
Legs: Squat 8 4-5 10 30
(choice) 9 5 10 0
10 5 10 180

**Perform this workout 1 to 2 hours before your Cheat Meal


and/or Re-feed

The protocol and intensity levels have been customized to accommodate


the recovery and energy aspect of Advanced Depleting.
Part 1: Perform 10 sets of 10 reps for the assigned body part following the
exact rest protocol prescribed.
Rest 3 minutes, move to the next body part and repeat until all three body
parts are completed.
If you have energy (and I doubt you will on day 7 of depleting), you can do
a quick arms workout at the end with one or two rounds of the Rep Range-
Lactic Acid Protocol. This totally optional and not necessary.

NOTE: You can also perform these in a Triple Set Fashion to increase
intensity. Ex: Perform 10 push-ups, no rest, perform 10 pull ups, no rest,
perform 10 reps of squats, rest 60 seconds and repeat for 10 rounds.
Make sure you adjust rest on sets 6 thru 10.

15