4 CYCLE FAT LOSS - Week 1 - Advanced Carb Depletion PDF

The 4 Cycle Solution
Week 1
Advanced Depletion
by: Shaun Hadsall
©2011 4cyclefatloss.com All right reserved.

Copyright Notice
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electronic, or mechanical, including photocopying, recording, or by any informational
storage or retrieval system without expressed written, dated and signed permission from
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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.

Macro-Patterning™ Cycle 1
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.
Why do we do this? Because…

Advanced 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.
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.

This is why you must follow this week’s food plan very, very carefully during the first
seven days. Your meal plans for this week were precisely calculated so that you eat
less than 20 grams of carbohydrates per day during this seven-day cycle.
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

long term results, so it’s well worth it.
“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.
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
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.

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.
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.
Got it? Good!
Now let’s get rockin’.
The 7-Day Diet System and Set-Up

Below is a quick guide to understanding week one of your meal plan and the carb
depletion cycle. The following pages will detail your meal plan day by day. Start your
plan on MONDAY.
MON TUES WED THURS FRI SAT SUN

Advanced
Depletion DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Cycle
Type of Strategic
Day Deplete Deplete Deplete Deplete Deplete Deplete Re-feed
(Cheat Meal)
Starch Zero Zero Zero Zero Zero Zero Last Meal
amount Only
Women:
Under Under Under Under Under Under
Total Carb 50 grams
20 20 20 20 20 20
Count Men: 75-100
grams grams grams grams grams grams
grams

ADVANCED DEPLETION RULES & GUIDELINES
The Success of your entire plan is very much dependent upon the first seven days.
These rules must be followed EXACTLY. It is very important that during this week you
count ANY & ALL carbohydrates you take in. Carbohydrate totals must be less than 20
grams. Follow the plan below exactly and if you make any substitutions make sure to
count the carbs.
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.
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. Minimum of 4 meals each day; 5 small meals preferred if exercising. (Limit to "fist-
sized" portions. Portion control with a to-go container if eating out and watch for
hidden carbs and fillers.)
5. Carbohydrate intake must be less than 20 grams of active 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 lower
your exercise intensity.
8. No fruits or fruit juices.
9. Beware of hidden carbs in sauces and toppings.
10. Be sure to have one serving of broccoli per day. If you absolutely can’t tolerate
broccoli, then use cabbage or other greens on the 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. Keep exercise intensity low during this week. If you don’t have energy to exercise,
then listen to your body and rest. Just make sure you recognize the difference
between being lazy and unmotivated vs. actual depletion fatigue.
15. A short, full body circuit workout with 30 to 60 seconds rest between sets is HIGHLY
recommended an hour or two before your Sunday Re-feed (cheat meal). This will
help ―partition‖ the extra glycogen back into the muscle and prepare your body’s
hormones and energy levels for the next cycle.

Advanced Depletion Substitutions List
Type (P) = Protein Requirements & Substitutions:
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.
a. Egg Whites or egg substitute e. Lean Beef

b. Protein Shake f. Tuna
c. Cottage Cheese (count carbs) g. Turkey Breast
d. Fresh Fish - salmon, trout h. Chicken Breast
Type (V) = Vegetable Requirements & Substitutions:
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
Type (O) = Fat Requirements & Substitutions:
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.

4 Cycle Solution Meal Planner
ADVANCED DEPLETION CYCLE • WEEK 1
Day 1 Monday - Deplete
MEAL TYPE WOMEN MEN

1 whole egg with 2 - 3 whites 1 whole egg with 4 - 5 whites
1 P/O scrambled; topped with 2 oz lean scrambled; topped with 2 oz lean
ground beef & sprinkle of cheese ground beef & sprinkle of cheese
30 - 40 gram protein shake
½ cup cottage cheese (full fat brand (requirements on Substitute type
2 P/O
so carbs are reduced) list) 1 tbsp of flax oil (preferred) or
1 tbsp heavy cream
6 - 8 oz chicken Caesar salad or
chicken on large lettuce &
chicken on large lettuce & cucumber
3 P/V/O cucumber salad, with 1 tbsp of
salad, with 1 tbsp of extra virgin olive
extra virgin olive oil & vinegar
oil & vinegar (watch carb count)
(watch carb count)
20 - 25 gram protein shake 30 - 40 gram protein shake
(requirements on Substitute type list) (requirements on Substitute type
4 P/O
1 tbsp of flax oil (preferred) or 1 tbsp list) 1 tbsp of flax oil (preferred) or
heavy cream 1 tbsp heavy cream
6 - 8 oz fresh fish
4 - 6 oz fresh fish
1 cup of broccoli
1 cup of broccoli
Lettuce & cucumber salad with 1
5 P/V/O Lettuce & cucumber salad with 1 tbsp
tbsp of extra virgin olive oil &
of extra virgin olive oil & vinegar or
vinegar or full fat dressing (watch
full fat dressing (watch carb count)
carb count)
6 P/O
scrambled scrambled
Type Key: P = Protein V = Vegetables O = Fat
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.

4 Cycle Solution  Meal Planner
Day 2 Tuesday - Deplete
MEAL TYPE WOMEN MEN

1 whole egg with 2-3 whites with 1 whole egg with 4-5 whites with
1 P/V/O spinach made as an omelet topped spinach made as an omelet topped
with sprinkle of cheese with sprinkle of cheese
30 - 40 gram Protein Shake
(requirements on Substitute type
2 P/O 3 oz turkey roll up with cheese list)
1 tbsp of flax oil (preferred) or 1
tbsp heavy cream
(watch carb count)
(requirements on Substitute type list)
4 P/O list)
1 tbsp of flax oil (preferred) or 1 tbsp
heavy cream
tbsp heavy cream
4 oz steak 6-8 oz steak
1 cup of broccoli 1 cup of broccoli
Lettuce & cucumber salad with 1 tbsp Lettuce & cucumber salad with 1
5 P/V/O
of extra virgin olive oil & vinegar or tbsp of extra virgin olive oil &
full fat dressing (watch carb count) vinegar or full fat dressing (watch
carb count)
6 P/O
scrambled scrambled
NOTES

Day 3 Wednesday - Deplete
MEAL TYPE WOMEN MEN

2 P/O list)
heavy cream
tbsp heavy cream
3 - 4 oz lean ground beef mixed with 6 oz lean ground beef mixed with
taco seasoning with cheese on taco seasoning with cheese on
3 P/V/O
lettuce lettuce
(Taco salad without the shell) (Taco salad without the shell)
4 P/O list)
heavy cream
tbsp heavy cream
6 - 8 oz grilled Cajun chicken (grill
4 - 6 oz grilled Cajun chicken (grill
with red pepper)
with red pepper)
1 cup of broccoli
1 cup of broccoli
5 P/V/O Lettuce & cucumber salad with 1
Lettuce & cucumber salad with 1 tbsp
carb count)
1 cup cottage cheese
½ cup cottage cheese
6 P/O (full fat brand so carbs are
(full fat brand so carbs are reduced)
reduced)
NOTES

Day 4 Thursday - Deplete
MEAL TYPE WOMEN MEN

½ cup cottage cheese (full fat brand
2 P/O list)
so carbs are reduced)
tbsp heavy cream
(watch carb count)
4 P/O list)
heavy cream
tbsp heavy cream
6 - 8 oz fresh fish
4 - 6 oz fresh fish
1 cup of broccoli
1 cup of broccoli
carb count)
6 P/O
scrambled scrambled
NOTES

Day 5 Friday - Deplete
MEAL TYPE WOMEN MEN

2 P/O list)
1 tbsp of flax oil (preferred) for 1
tbsp heavy cream
(watch carb count)
4 P/O list)
heavy cream
tbsp heavy cream
6 - 8 oz fresh fish
4 - 6 oz fresh fish
1 cup of broccoli
1 cup of broccoli
carb count)
6 P/O
scrambled scrambled
NOTES

Day 6 Saturday - Deplete
MEAL TYPE WOMEN MEN

1 P/V/O scrambled; topped with 2 oz lean scrambled; topped with 2 oz lean
2 P/O list)
tbsp heavy cream
(watch carb count)
4 P/O list)
heavy cream
tbsp heavy cream
6 - 8 oz fresh fish
4 - 6 oz fresh fish
1 cup of broccoli
1 cup of broccoli
carb count)
6 P/O 3 oz turkey roll up with cheese 4 oz turkey roll up with cheese
NOTES

Day 7 Sunday – Strategic Re-feed
MEAL TYPE WOMEN MEN

scrambled; topped with 2 oz lean scrambled; topped with 2 oz lean
1 P/O ground beef & sprinkle of cheese ground beef & sprinkle of cheese
(Egg cheese burger from recipe (Egg cheese burger from recipe
booklet) booklet)
2 P/O list)
tbsp heavy cream
5 oz lean burger patty with lettuce
3 oz lean burger patty with lettuce as
as the bun; lettuce & cucumber
the bun; lettuce & cucumber salad,
3 P/V/O salad, with 1 tbsp of extra virgin
with 1 tbsp of extra virgin olive oil &
olive oil & vinegar (watch carb
vinegar (watch carb count)
count)
4 P/O 3 oz turkey roll up with cheese 3 oz turkey roll up with cheese
Favorite Food and favorite dessert. Favorite Food and favorite dessert.
Use protein and starchy cheat food Use protein and starchy cheat food
*5 P/S/FF
with small piece of dessert (Don’t with small piece of dessert (Don’t
binge or stuff) binge or stuff)
Type Key: P = Protein V = Vegetables O = Fat FF = Free Food
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!

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The 4 Cycle Solution

by: Shaun Hadsall

©2011 4cyclefatloss.com All right reserved.

Disclaimer and/or Legal Notices

©2011 4cyclefatloss.com All right reserved.

Why do we do this? Because…

©2011 4cyclefatloss.com All right reserved.

©2011 4cyclefatloss.com All right reserved.

©2011 4cyclefatloss.com All right reserved.

The shift is the positive part of high energy that comes

Because the body runs with higher energy when using

©2011 4cyclefatloss.com All right reserved.

Got it? Good!

Now let’s get rockin’.

The 7-Day Diet System and Set-Up

MON TUES WED THURS FRI SAT SUN

©2011 4cyclefatloss.com All right reserved.

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

©2011 4cyclefatloss.com All right reserved.

a. Egg Whites or egg substitute e. Lean Beef

Type (V) = Vegetable Requirements & Substitutions:

Type (O) = Fat Requirements & Substitutions:

©2011 4cyclefatloss.com All right reserved.

MEAL TYPE WOMEN MEN

©2011 4cyclefatloss.com All right reserved.

MEAL TYPE WOMEN MEN

©2011 4cyclefatloss.com All right reserved.

MEAL TYPE WOMEN MEN

©2011 4cyclefatloss.com All right reserved.

MEAL TYPE WOMEN MEN

©2011 4cyclefatloss.com All right reserved.

MEAL TYPE WOMEN MEN

©2011 4cyclefatloss.com All right reserved.

MEAL TYPE WOMEN MEN

©2011 4cyclefatloss.com All right reserved.

MEAL TYPE WOMEN MEN

©2011 4cyclefatloss.com All right reserved.

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