4 Cycle Solution Meal Planner ACCELERATED FAT LOSS CYCLE (PDFDrive)

The 4 Cycle Solution
Weeks 5 - 6
The Accelerated Fat Loss Cycle
Meal Plans
By: Shaun Hadsall
©2012 4cyclefatloss.com All right reserved. 1

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This information provided in this guide 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 guide
is based upon my experiences as well as my interpretations of the current research
available.
The advice and tips given in this download 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 below.
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4CS Accelerated Fat Loss Meal Plans
Simple Navigation
Intro To The Accelerated Fat Loss Cycle (Pg 4)
The Accelerated Fat Loss Cycle System and Set-Up (Pg 7)
The Accelerated Fat Loss Cycle Daily Meal Plans (Pg 19)

Using the Accelerated Fat Loss Cycle to
Crack the Fat Loss Code…
The Accelerated Fat Loss Cycle (AFL) is specifically set up to overcome every type of
adaptive response the body has to stop you from losing weight.
To refresh your memory, your body is not designed for fat loss. As soon as you start
manipulating calories by increasing or decreasing food intake, your body responds by
trying to adapt and fight against fat-loss.
Think of fat like your body’s insurance policy for survival. It wants to “hang on” to as
much fat as it can to insure it has everything it needs – just in case.
So your body does its job by making a series of complicated calculations to balance its
energy resources and the performance of its various functions 24/7.
And in order for your body to perform these functions, it must adapt.
So this cycle takes into account the five ways your body uses adaptation to be more
efficient. Here is a breakdown of how we'll address these five adaptive responses:
1. Manipulate glycogen in new ways that your body has never experienced.
You should know by now that you deplete carbs in this program to force your body to
find fat stores when it needs energy. Remember, long-term use of carb depletion
actually hinders fat loss because of the overall reduction in metabolic rate and
hormone output—such as thyroid (T3 to T4 conversion), leptin sensitivity and growth
hormone factors
All of which help your body burn fat.
So in order to overcome these various adaptations you’ll be using 3 higher carb days
within your week; a mid-week carb load (re-feed), a cheat day, and a baseline day.
This will help balance things out physically and psychologically. It will also make it a
lot easier to adhere to.
2. Manipulate blood sugar levels by strategically “patterning” your macro-

nutrients.
It’s pretty common knowledge that increased blood sugar levels promote fat storage;
balanced levels make your body capable of using more stored fatty acids as a
source of energy.
More fibrous carbohydrates and fewer days of sugar based carb consumption will
promote more balanced blood sugar levels.

The Accelerated Fat Loss Cycle has specific days where you’ll intentionally take in
more low-glycemic carbs.
Most diets today use only low-glycemic foods. Such diets are hard to live with over
the long term, and most people eventually abandon these types of plans.
But doing it a few days of the week? No problem man.
3. Manipulate nitrogen balance and stimulate lean muscle.
Protein is the only macronutrient that maintains and releases nitrogen to keep your
muscles healthy. When you don't consume enough protein each day, muscle
becomes unhealthy and a negative nitrogen balance is present.
When this happens, your body sees such muscle as a liability and uses the
unhealthy muscle tissue instead of fatty acids as a source of energy.
The answer to this is simple.
Consume protein throughout the day to keep your muscles healthy and maintain a
positive nitrogen balance. This is a very important part of this particular cycle.
4. Manipulate and cycle calorie intake.
Calorie reduction is obviously one of the easiest ways to force an energy deficit that
leads to fatty acids being used as energy.
Cycle 3 uses calorie restriction strategically on specific days because your body
quickly "senses" calorie reduction. You should know by now that if you follow a
reduced-calorie diet continually, your body will have no other choice but to conserve
energy and reduce its metabolic rate.
This cycle is strategically set up to overcome and prevent metabolic slow down.
5. Overcome and manipulate your body's need for constant and continual
energy.
When your body doesn't have an ongoing feeding “pattern”, sometimes it will
assume the last meal you gave it is the last meal it will get.
So your eating patterns determine how and if your body uses the food you take in
immediately or whether it stores it for later use.
The structure of your meal patterning is one of the major keys to success with this
cycle and plan.
You’ll also manipulate meal portions to stimulate your metabolic rate with hyper-
caloric eating.

When you follow diet or meal plans in which you constantly consume five or six
small meals a day, your body gets used to the amount of fuel intake, adapts, and
slows your metabolism.
This makes almost all diets ineffective. This plan overcomes this by adding in cheat
days and re-feeds on specific days to keep your body burning fat and to keep you
from going insane. :)
This unique food plan cycle works best if you follow it for no more than 14 days; it
is not meant to be used forever.
It’s one of the most powerful sequences of patterning macro-nutrients to get you
"unstuck" from a diet plateau and works especially well if you have dieted a lot
throughout the years.
It will also spark your metabolic rate when you follow it properly.
The AFL is the first and only plan that considers every one of the body's adaptive
means and, best of all, overcomes them to help you crack the fat-loss code.
Don't be afraid to try new things. This plan encourages and even demands your
body change, so you might as well go for it and give it your all.
You can do it!

Weeks 5 & 6
Accelerated Fat Loss Cycle Meal Plans
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
DAY DAY DAY DAY DAY DAY DAY
29 & 36 30 & 37 31 & 38 32 & 39 33 & 40 34 & 41 35 & 42
Fats Up Down Down Up Down Cheat Day Down
Carbs Zero Down Up: Re-feed Zero Down Cheat Day Baseline
2x women 2x
Starch Zero 1x 3x men Zero 1x N/A women
Amount (Carb Load) Free Day 3x men
The all-important reminder…
 Prepare your food ahead of time and use a cooler, food containers, a
shaker and water bottles when necessary.
 Control the environments you spend your time in and try not to eat out.
 Hang out with people who will support your goals during this journey
 AVOID friends, family, and co-workers who will tempt you and bring you
down.
If you’re struggling staying on track, join a fitness boot camp or get an

accountability partner.


The AFL guidelines are a bit more detailed and specific than those for the two previous
meal cycles. I've given you the basic dos and don'ts, then broken out guidelines that will
increase your results for specific days.
Rules and Guidelines

ACCELERATED FAT LOSS CYCLE
Weeks 5 - 6
1. Stay hydrated. Drink eight to ten glasses of water daily. Men: 120 ounces Women: 70 to
80 ounces.
2. You must eat proteins at every meal except the following:
 Protein is not required at all on cheat days, but it’s recommended.
 On fats-up days, eat protein at every meal except for "fat snacks."
3. Eat only proteins and carbs from AFL food list unless it’s a cheat meal.
4. Follow your food TYPE for each meal of each day from the approved food lists below.
5. Continue exercising five to six days of the week.
6. Continue to journal your food. It works.

Fats-Up/Carbs-Zero Day
1. Keep portion sizes smaller than you're used to.
2. Eat at least five meals per day.
3. Try to eat every three hours.
4. You may (and should) eat red meat. Try to use grass fed and hormone free.
5. Eat a fat snack between breakfast and lunch and between lunch and dinner.
6. Limit yourself to 1 cup of vegetables at lunch and dinner.
7. Eat only fats and vegetables from the AFL food list.
Fats-Down/Carbs-Down Day
1. Keep portion sizes smaller than you're used to.
2. Eat at least five to meals per day.
3. Eat every two to three hours.
4. Keep your fat intake to a minimum and avoid all saturated fats.
5. You may have only supplemental fats, such as essential fatty acid supplements or
flaxseed oil.
6. Limit yourself to 1 cup of vegetables at lunch and dinner.
7. Do not eat red meat or whole eggs on these days (fats down).
8. Eat only fats and vegetables from the AFL food list.

Fats-Down/Carbs-Baseline Day
1. On Wednesday, eat at least four meals; five meals are ideal. Eat every three to four
hours, and be sure meals have typical portion sizes.
2. On Sunday, eat at least three meals and consume larger portions (vacation meal size).
3. Eat starchy carbs from the approved food list below.
4. Women may have one serving of starchy carbs at two different meals. Make sure to
move your starch to the meal after your workout if you’re exercising. Consume before
3pm if not exercising.
5. Men may have one serving of starchy carbs at three different meals.
6. You may substitute a fruit for a starch for 1 meal on this day.
Cheat Days
1. Eat whatever you want in any amount.
2. You can fill up and satisfy yourself, but don’t binge or stuff.
3. If you consume alcohol on this day - make sure you do it AFTER a few cheat meals;
otherwise, you could sabotage the hormonal effect of the cheat day.
A Quick Warning About Cheat Days…

Cheat days and cheat meals should only be used to accomplish specific physical and
psychological functions directly related to fat-loss goals…
So I’ll only say this once. IF you binge or stuff all day long on cheat days (trust me…I’ve
had my moments), you’ll create a downward spiral and completely sabotage your fat loss
goals.

Important Tips and Tricks to Maximize the
Results of Your Cheat Days
 Try to avoid a lot of alcohol when cheating. This can mess up the metabolic
and hormonal effect you’re trying to accomplish.
 Try to avoid a lot of deep fried foods and high fructose corn syrup. Deep
fried foods are basically void of any nutritional value and therefore don’t
provide any metabolic or hormonal benefits for the cheat. HFCS has been
shown to potentially block or negatively impact leptin levels.
 Again, it’s a cheat day so you don’t have to get anal, but little tricks like
this can really help.
 Don’t weigh yourself for at least 2 to 3 days after your cheat day. This is HUGE,
because it will keep you psychologically in the right spot because when you cheat
right, almost all the weight you’ve gained is just water weight from extra carbs.
Remember, for EVERY gram of carb you consume your body holds nearly
3 grams of water. Now you can see why you’ll gain some water weight after
cheating. It’s just a natural part of the process.
You should be one to three pounds lighter a few days after you cheat day
if you’re doing things properly and using the next trick…
 Plan for extra water the day after a cheat day.
Remember the extra water your body will carry (from all the carbs) the next day.
That’s why you hear people always talking about “carb-bloat” the day after cheating.
And the more water you give your body, the less it will HOLD onto.
Water is great damage control to get you back on track.

The Accelerated Fat Loss Cycle Meal Types
You’ll see the following meal combinations on your AFL Nutrition Plan Templates below
you’ll see a few different types of meals listed:
1. P + O (proteins + fats / oil)
2. P + V (proteins + vegetables)
3. O (fat snack)
4. P + S (protein + starch)
5. P (protein snack)
6. P + S + V (protein + starch + vegetables)

7. P + V + O (proteins + vegetables + fats / oil)
8. P + A (protein + fruit)
9. FF/SA (free food / sweets and alcohol)
*You’ll notice that fruit intake is limited for this cycle but you’re allowed to substitute one fruit
for a starch on Baseline days and you can consume fruit liberally for cheat meals and cheat
days if desired.
**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 Quickstart Guide. It breaks down calorie counting, grams, and portion sizes in more
details. Guidelines are also provided below.
Type (P) = Proteins for the Accelerated Fat Loss Cycle

 Eggs and egg whites (try to use cage free or locally farmed fresh eggs)
o Men: 2 whole with 4 – 5 whites
o Women: 1 whole with 2 – 3 whites
 Cottage cheese (try to use full fat raw or almond cheese)

o Men: 1 cup
o Women: ½ cup

 Greek Yogurt (no/low sugar plain flavors only)
o Men: 1 cup
o Women: ½ cup
 Lean beef, venison, lamb, pork tenderloin, or fresh ham

(try to use grass fed or locally farmed raise)
o Men: 5 – 6 ounces
o Women: 3 – 4 ounces
 Turkey breast (try to use cage free organic turkey meat)

 Chicken breast (try to use cage free organic chicken meat)

 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, Tilapia, White fish
 Other wild caught seafood: lobster, crab, shrimp, scallops (limit intake)

Starch Requirements & Serving Sizes:
1. Consume only the following Starchy Carbs and follow the directions and guidelines
for each day provided below each daily nutrition template.
2. Serving sizes: Men under 200 lbs = 1 cup, Men over 200 lbs. = 1½ cups.
Women = ½ to ¾ cup. *Unless indicated differently on meal plan.
3. Make sure to move your starch (and fruit) based meals to post workout or before
3pm if you’re not exercising.
4. Limit fat intake to under 10 grams in all meals containing starches.
Type (S) = Starches for the Accelerated Fat Loss Cycle

 Steel cut slow cook oats/oatmeal
 Sweet potato / Yam
 Potatoes
 Acorn and butternut squash
 Wild rice, brown rice, black rice, white rice (steamed not fried)
 Quinoa
 Acorn squash
 Gluten free / wheat free pasta: rice flour or black bean
 Legumes (avoid all canned beans and canned foods): kidney beans,
black beans, black-eyed peas, lima beans, red beans, chickpeas, pinto
beans, butter beans, navy beans, lentils
 Acceptable breads: Ezekiel, Millet, Rice (avoid all whole grains, wheat
breads, or wheat based products)
 Acceptable wraps: Ezekiel or wheat/gluten free: rice flour or sprouted
grain
 Corn (locally farmed only and limit intake)
 Peas
*Try to stick with starches from nature as much as possible. Limit your
intake of processed carbs.

Fruit Requirements & Serving Sizes:
1. You may have 1 serving of any of the following fresh fruits in place of a starch on
Baseline days when indicated on your meal planner.
2. Serving size men = 1 to 1½ cups. Women = ½ to 1 cup.
3. NO fruit juices.
Type (A) = Fruits for the Accelerated Fat Loss Cycle

 Cherries  Peaches
 Apples  Cranberries
 Oranges  Papaya
 Grapefruit  Plums
 Bananas  Pineapple
 Apricots  Nectarines
 Kiwi  Tangerines
 Mango  Pears
 Watermelon  Grapes
 Blueberries  Melon (honeydew,
 Raspberries cantaloupe, etc.)
 Blackberries

Vegetable Requirements & Serving Sizes:
1. Consume one serving of your favorite vegetables listed below as indicated on your
daily nutrition templates.
2. Make sure to have at least two servings of green cruciferous vegetables per day.
3. Serving size (men and women) = 1 cup on all veggies (raw, steamed, or minimally
cooked)
Type (V) = Vegetables for the Accelerated Fat Loss Cycle

 Broccoli  Peppers (any type)
 Asparagus  Arugula
 Cucumber  Tomatoes
 Lettuce  Spaghetti Squash
 Cabbage  Brussels sprouts
 Cauliflower
 Zucchini
 Spinach
 Kale
 Green beans
 Radishes  Spring mix
 Onions  Collard greens
 Celery  Eggplant
 Mushrooms  Carrots
 Artichoke
* Try to use organic or locally farm grown whenever possible.

Fat or Oil Requirements & Substitutions:
1. Consume ONLY one serving of fat as indicated on your daily nutrition templates
below.
2. Serving size (men and women) = 1 tablespoon. Cheese = a sprinkle or small

serving. 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 per day if you’re not careful.
4. Make sure you LIMIT fat in any meals containing starchy carbs or fruits.
Type (O) = Fats or Oil for the Accelerated Fat Loss Cycle
 Flaxseed oil or ground up flaxseeds

 Krill oil or organic fish oil
 Olive oil
 Mayo (use small amounts and avoid canola or vegetable oils)
 Small amounts of raw cheese or almond cheese
 Grass fed or organic butter
 Coconut oil
 Egg Yolks (cage free or farm fresh)
 Heavy Cream
 Raw nuts or seeds (monitor portions carefully)
 Nut butters (1 tablespoon women, men 1½-2 tablespoons)
 2-3 ounces of avocado
 Egg yolks (only if they’re cage free, hormone free, organic, or local
farm raised)

Other Nutrition Guidelines for the
Accelerated Fat Loss Cycle
Condiments:
You may use condiments, but remember to watch hidden sugars and check carb count.
Great examples are mustard, salsa, sugar free hot sauces, and low sodium soy sauce.
You can also feel free to use the follow in moderation.
 Sea Salt
 Horseradish
 Stevia or other no/low calorie all natural sweeteners
 Pepper (any kind)
 Vinegar
 Ketchup (high fructose corn syrup free or no sugar only)
 Garlic
Sweeteners and other misc. foods:
Limit intake of artificial sweeteners (sucralose, aspartame, saccharine). Try to use all
natural stevia. Stay away from cooking sprays and try to use small amounts of olive and
coconut oil instead.
*Avoid agave nectar unless it’s 100% raw. The processing destroys any legit health
benefits and increases the bad sugars.

4 Cycle Solution Meal Planner
ACCELERATED FAT LOSS CYCLE – WEEK 5
DAY 29: Monday—Fats UP/Carbs Zero
Action Type Women Men

Meal 1 P/O 1 whole egg and 2 egg whites 2 whole eggs and 3 whites scrambled
scrambled; bacon (limit 2 and topped with 2 oz. lean ground beef
slices) and a sprinkle of cheese
Supplements Prograde Multivitamin Prograde Multivitamin
Vanilla shake: 30-40 g vanilla protein
6 oz. cottage cheese (full-fat powder added to 10-12 oz. water in a
Meal 2 P/O
brand so carbs are reduced) blender; add ice for desired thickness
and blend. 12 raw nuts
Meal 3 P/V 3-4 oz. grilled chicken breast; 1 4-5 oz. grilled chicken breast; 1 cup
cup green beans green beans
Meal 4 O 2-3 oz. of raw nuts (walnuts, 3-4 oz. of raw nuts (walnuts, almonds,
almonds, macadamia, etc.) macadamia, etc.)
Meal 5 P/V 4 oz. London broil or Lean Red 6 oz. London broil or Lean Red Meat; 1
Meat; 1 cup broccoli cup broccoli
Chocolate shake: Add 20 g
Chocolate shake: Add 30 g chocolate
chocolate protein powder to 6
Meal 6 P protein powder to 6 oz. low-fat milk and
oz. low-fat milk and 4 oz.
4 oz. water; blend.
water; blend.
Supplements 1 serving OmegaKrill 5X 1 serving OmegaKrill 5X
Type Key: P = Protein V = Vegetables O = Fat A = Fruit
DAILY GUIDELINES AND DIRECTIONS
1. No starches or fruit on this day.

2. Feel free to eat red meat.
3. Eat a fat snack all by itself between lunch and dinner.
5. Keep portions sizes smaller than usual.
6. Try to consume at least 5 small meals on this day. If you can only get 4 meals you can
skip meal 2 and 6.

DAY 30: Tuesday—Fats Down/Carbs Down

Meal 1 P/S 3-4 egg whites scrambled; ½ cup 4-6 egg whites scrambled; 1 cup
oatmeal with 1 packet Stevia oatmeal with 1 packet Stevia
sugar substitute and/or cinnamon sugar substitute and/or cinnamon
½ cup cottage cheese or ½ cup 1 cup cottage cheese or 1 cup low
Meal 2 P
low sugar Greek yogurt sugar Greek Yogurt
Meal 3 P/V 3-4 oz. chunk tuna or tuna steak 6-8 oz. chunk tuna or tuna steak
on baby spinach greens (veggie on baby spinach greens (veggie
only not a salad) only not a salad)
Meal 4 P 20-25 g vanilla protein powder 30-40 g vanilla protein powder
added to 10-12 oz. water, can use added to 10-12 oz. water, can use
Stevia flavorings Stevia flavorings
Meal 5 P/V 4 oz. Cajun grilled chicken; 1 cup 4 oz. Cajun grilled chicken; 1 cup
steamed veggies steamed veggies
Supplements 1 Serving OmegaKrill 5X 1 Serving OmegaKrill 5X
2-3 egg whites scrambles, topped 4-5 egg whites scrambles, topped
Meal 6 P
with small amount of salsa with small amount of salsa
Type Key: P = Protein S = Starch V = Vegetables
1. Keep fat intake intentionally low on this day.

2. Do NOT eat red meat or whole eggs.
3. Consume 5 to 10 grams of organic fish oil or krill oil (1000 mg = 1 gram)
5. Try to consume at least 5 small meals on this day. If you can only get 4 meals you can skip
meal 2 and 6.
6. Make sure to move your starch to the meal after exercise or consume it first thing in the
a.m. if you’re not exercising.

DAY 31: Wednesday—Fats Down/Carbs UP (Re-feed)

Meal 1 P/S ½ cup potatoes with your favorite 1 cup potatoes with your favorite
omelet or egg scramble omelet or egg scramble
Meal 2 P/V 4-6 oz. roasted turkey breast; small 6-8 oz. roasted turkey breast; house
(Low house salad with 1 tbsp. of extra- salad with 1 tbsp. of extra-virgin
Fats) virgin olive oil and vinegar olive oil and vinegar
Meal 3 P Mocha shake: 20-25 g chocolate Mocha shake: 30-40 g chocolate
(Low protein powder added to 8 oz. water protein powder added to 8 oz. water
Fats) in a blender; add 1 heaping tsp. in a blender; add 1 heaping tsp.
decaf or regular instant coffee and decaf or regular instant coffee and
ice for desired thickness. ice for desired thickness.
Meal 4 P/S/V 4-6 oz. of your favorite lean protein; 8 oz. of your favorite lean protein;
(Low 1 cup of your favorite pasta or rice; 1½ cups of your favorite pasta or
Fats) 1 cup of your favorite veggie rice; 1 cup of your favorite veggie
1 small serving of your favorite 1 small serving of your favorite
Meal 5 FF/SA
dessert (don’t stuff) dessert (don’t stuff)
Prograde Multivitamin; 1 Serving Prograde Multivitamin: 1 Serving
Supplements
OmegaKrill 5X OmegaKrill 5X
Type Key: P = Protein S = Starch V = Vegetables O = Fat
SA = Sweets & Alcohol FF = Free Food
1. You may have 1 serving of fruit with your first meal of the day or in place of a starch.
2. Consume 1 starch at 2 different meals on this day and make sure at least one starch is
consumed after exercise.
3. Try your best to exercise an hour or two before your first evening re-feed.
4. Consume at least 4 meals on this day. You may skip meals 2 and/or 3.
5. If consuming 5 meals, make sure to use protein shakes to save room for evening re-feeds.
6. Consume LOW fats in meals before and after exercise and meal containing starches.
7. Don't binge or stuff on your cheat food and if you choose to consume alcohol, do it
AFTER your re-feed.

DAY 32: Thursday— Fats Up/Carbs Zero

Meal 1 P/O 1 whole egg with 2 whites 1 whole egg with 4 whites
scrambled, Canadian bacon (limit scrambled topped with 2 oz. lean
2) ground beef and sprinkle of
cheese
½ cup plain Greek yogurt with 10 1 cup plain Greek yogurt with 12
Meal 2 P/O
walnuts (preferably “raw” nuts) walnuts (preferably “raw” nuts)
Meal 3 P/V 4 oz. meat loaf; 1 cup broccoli 8 oz. meat loaf; 1 cup broccoli
Meal 4 O 2-3 oz. of raw nuts (walnuts, 3-4 oz. of raw nuts (walnuts,
almonds, macadamia, etc.) almonds, macadamia, etc.)
Meal 5 P/V/O 4 oz. grass fed steak or burger; 6 oz. grass fed steak or burger;
(grass fed beef is a fat source) 1 (grass fed beef is a fat source) 1
cup broccoli cup broccoli
Supplements 1 serving of OmegaKrill 5X 1 serving of OmegaKrill 5X
Chocolate shake: Add 20 g Chocolate shake: Add 30 g
Meal 6 P/O chocolate protein powder to 6 oz. chocolate protein powder to 6 oz.
low-fat (1 or 2%) milk and blend. low-fat milk (1 or 2%) and blend.
Type Key: P = Protein V = Vegetables O = Fat

skip meal 2 and 6.

DAY 33: Friday—Fats Down/Carbs Down

Meal 1 P/S Power Protein Pancakes (see Power Protein Pancakes (see
recipe guide) or Crepe: Mix recipe guide) or Crepe: Mix
together 3 egg whites, 1 scoop together 5 egg whites, 2 scoops
protein powder, ½ cup oatmeal, protein powder, ¾ cup oatmeal,
and 1/8 cup water for batter. Top and 1/8 cup water for batter. Top
with 1 serving sugar-free syrup or with 1 serving sugar-free syrup or
sugarless jam. sugarless jam.
Vanilla shake: Add 20-25 g vanilla Vanilla shake: Add 30-40 g vanilla
protein powder to 10-12 oz. water protein powder to 10-12 oz. water
Meal 2 P
in a blender; add ice for desired in a blender; add ice for desired
thickness and blend. thickness and blend.
Meal 3 P/V 4 oz. roasted turkey breast, 1 cup 6 oz. roasted turkey breast, 1 cup
green beans green beans
protein powder added to 8 oz. protein powder added to 8 oz.
water in a blender; add 1 heaping water in a blender; add 1 heaping
tsp. decaf or regular instant coffee tsp. decaf or regular instant coffee
and ice for desired thickness. and ice for desired thickness.
Meal 5 P/V 4-6 oz. Cajun-grilled chicken; 1 6-8 oz. Cajun-grilled chicken; 1
cup asparagus cup asparagus
Supplements 1 serving of OmegaKrill 5X 1 serving of OmegaKrill 5X
2-3 egg whites scrambled, top 4-5 egg whites scrambled, top
Meal 6 P
with small amount of salsa with small amount of salsa

5. Try to consume at least 5 small meals on this day. If you can only get 4 meals you can skip
meal 2 and 6.

DAY 34: Saturday – Cheat

Meal 1 FF
Bacon, eggs, hash browns, and Bacon, eggs, hash browns, and
toast (Don’t stuff) toast (Don’t stuff)
Meal 2 FF Chips and salsa (don’t stuff) Chips and salsa (don’t stuff)
Meal 3 FF Pizza or favorite cheat food Pizza or favorite cheat food
(Don't stuff.) (Don't stuff.)
Eat your favorite dessert (Don’t Eat your favorite dessert (Don’t
Meal 4 SA/FF stuff) Alcohol (don’t go stuff) Alcohol (don’t go
overboard) overboard)
Prograde Multivitamin; 1 serving Prograde Multivitamin; 1 serving
Supplements
of OmegaKrill 5X of OmegaKrill 5X
Type Key: SA = Sweets & Alcohol FF = Free Food
1. Eat whatever you want in any amount, just don't binge or stuff.
2. Try to skip the alcohol and sweets the first week of this cycle, and make sure to consume
alcohol AFTER a few cheat meals before indulging.
3. Follow all cheat day guidelines inside this manual.

DAY 35: Sunday—Fats Down/Carbs Baseline

Meal 1 P/S 3-4 egg whites scrambled; ¼ cup 5-6 egg whites scrambled; ½
berries cup berries
Meal 2 P/S/V 4 oz. tuna (preferably in the pouch, not 6 oz. tuna (preferably in the
canned) on 2 pieces Ezekiel bread pouch, not canned) on 2 pieces
with a side salad (watch fats) Ezekiel bread with a side salad
(watch fats)
Meal 3 P/V/O 6 oz. roasted turkey breast; 1 cup
8 oz. roasted turkey breast; ½
(women) spinach; salad with tomato, cucumber,
cup wild rice; salad with tomato,
P/S/V 1 tbsp. extra-virgin olive oil, and
cucumber, (low fat, low-calorie,
(men) vinegar (or low-calorie, low-sugar
low-sugar dressing)
dressing)
Meal 4 P 20-25 g protein powder added to 10-12 30-40 g protein powder added
oz. water. Can use Stevia flavorings to 10-12 oz. water. Can use
Stevia flavorings
Prograde Multivitamin; Prograde Multivitamin;
Supplements
1 Serving OmegaKrill 5X 1 Serving OmegaKrill 5X
Type Key: P = Protein S = Starch V = Vegetables O = Fat A = Fruit
1. You may have one serving of fruit with your first meal of the day or in place of 1 starch on this
day.
2. Consume 2 starches with protein and veggies.
3. Make sure to consume 1 starch 2 to 3 hours before exercise and at least 1 starch after
exercise if working out on this day.
4. LIMIT fat intake in all meals on this day.
5. Consume only 4 meals on this day, but feel free to make portion sizes larger than normal.

DAY 36: Monday—Fats UP/Carbs Zero

Meal 1 P/O 1 whole egg and 2 egg whites 1 whole eggs and 4 egg whites
scrambled and topped with 1 scrambled and topped with 2 oz.
1/2 oz. lean ground beef and a lean ground beef and a sprinkle of
sprinkle of cheese cheese
Vanilla shake: 30-40 g vanilla
protein powder added to 10-12 oz.
Depletion Pudding (see recipe
Meal 2 P/O water in a blender; add ice for
guide)
desired thickness and blend. 12
almonds
Meal 3 P/V3-4 oz. roasted turkey breast; 1 5-8 oz. roasted turkey breast; 1 cup
cup steamed veggies steamed veggies
Meal 4 O 2-3 oz. of raw nuts (walnuts, (P/O) 8 oz. cottage cheese
almonds, macadamia, etc.) (full-fat brand so carbs are reduced)
Meal 5 P/O/V 4 oz. filet mignon; 1 cup 6 oz. filet mignon; 1 cup sautéed
sautéed spinach spinach
chocolate protein powder to 6
Meal 6 P chocolate protein powder to 6 oz.
oz. low-fat milk and 4 oz. water;
low-fat milk and 4 oz. water; blend.
blend.

skip meal 2 and 6.

DAY 37: Tuesday—Fats Down/Carbs Down

Meal 1 P/S Power Protein Pancakes (see Power Protein Pancakes (see
recipe guide) or Healthy crepe: recipe guide) or Healthy crepe:
Mix together 3 egg whites, 1 Mix together 5 egg whites, 2
scoop protein powder, ½ cup scoops protein powder, ¾ cup
oatmeal, and 1/8 cup water for oatmeal, and 1/8 cup water for
batter. Top with 1 serving sugar- batter. Top with 1 serving sugar-
free syrup or sugarless jam. free syrup or sugarless jam.
20-25 g protein powder added to 30-40 g protein powder added to
Meal 2 P 10-12 oz. water, can use flavored 10-12 oz. water, can use flavored
stevia stevia
Meal 3 P/V 3-4 oz. chunk tuna on baby 6-8 oz. chunk tuna on baby
spinach greens spinach greens
Meal 4 P Vanilla shake: Add 20-25 g vanilla Vanilla shake: Add 30-40 g vanilla
protein powder to 10-12 oz. water protein powder to 10-12 oz. water
in a blender; add ice for desired in a blender; add ice for desired
thickness and blend. thickness and blend.
Meal 5 P/V 6 oz. shrimp and scallop kabobs; 10 oz. shrimp and scallop kabobs;
1 cup steamed veggies 1 cup steamed veggies
Meal 6 P 3-4 egg whites scrambled 4-5 egg whites scrambled
Type Key: P = Protein S = Starch V = Vegetables

4. Keep portion sizes smaller than usual.
5. Try to consume at least 5 small meals on this day. If you can only get in 4 meals you can skip
meal 2 and 6.

DAY 38: Wednesday—Fats Down/Carbs UP (Re-feed)

Meal 1 P/S Egg sandwich (see recipe guide) Egg sandwich (see recipe guide)
P/V
4-6 oz. turkey burger – no bun (see 6-8 oz. turkey burger – no bun (see
Meal 2 (Low
recipe guide); 1 cup green veggie recipe guide); I cup green veggie
Fats
(Low protein powder added to 8 oz. water protein powder added to 8 oz. water
Fats) in a blender; add 1 heaping tsp. in a blender; add 1 heaping tsp.
decaf or regular instant coffee and decaf or regular instant coffee and
ice for desired thickness. ice for desired thickness.
Meal 4 P/S/V 6 oz. broiled/baked salmon; I cup 8 oz. broiled/baked salmon; I cup
(Low broccoli; dinner salad broccoli; dinner salad
Fats)
Meal 5 FF/SA 3 sushi rolls of your choice; ginger 4 sushi rolls of your choice; ginger
salad or favorite Chinese food (don’t salad or favorite Chinese food (don’t
stuff) stuff)
Supplements
SA = Sweets & Alcohol FF = Free Food
1. You may have 1 serving of fruit with your first meal of the day or in place of a starch.
2. Consume 1 starch at 2 different meals on this day and make sure at least one starch is
consumed after exercise.
3. Try your best to exercise an hour or two before your first evening re-feed.
4. Consume at least 4 meals on this day. You may skip meals 3.
5. If consuming 5 meals, make sure to use protein shakes to save room for evening re-feeds.
6. Consume LOW fats in meals before after exercise and meal containing starches.
7. Don't binge or stuff on your cheat food and if you choose to consume alcohol, do it
AFTER your re-feed.

DAY 39: Thursday—Fats UP/Carbs Zero

Meal 1 P/O Depletion Pudding (see recipe Depletion Pudding (see recipe
guide) guide)
1 whole egg with 4 whites
1 whole egg with 2 whites
scrambled and topped with 2 oz.
Meal 2 P/O scrambled with sprinkle of
lean ground beef and sprinkle of
cheese
cheese
Meal 3 P/V
4 oz. cubed beef and 8 oz. cubed beef and mushrooms;
mushrooms; 1 cup broccoli 1 cup broccoli
Meal 4 O 2-3 oz. of raw nuts (walnuts, P/O 8 oz. cottage cheese (full-fat
almonds, macadamia, etc.) brand so carbs are reduced)
Meal 5 P/V/O Grilled shrimp and veggie Grilled shrimp and veggie kabobs;
kabobs; 10 raw nuts 12 raw nuts
Chocolate shake: Add 20 g Chocolate shake: Add 30 g
chocolate protein powder to 6 oz. chocolate protein powder to 6 oz.
Meal 6 P/O
low-fat milk and 4 oz. water; low-fat milk and 4 oz. water;
blend. blend.
Supplements

5. Try to consume at least 5 small meals on this day. If you can only get in 4 meals you can
skip meal 2 and 6.

DAY 40: Friday—Fats Down/Carbs Down

Meal 1 P/S Power protein pancakes (see Power protein pancakes (see
recipe guide) recipe guide)
2-3 oz. turkey breast, and 3-4 oz. turkey breast, and
Meal 2 P/V cabbage rolled in fresh romaine cabbage rolled in fresh romaine
leaves leaves
Meal 3 P/V Chicken and vegetable soup (see Chicken and vegetable soup (see
recipe guide) recipe guide)
protein powder added to 8 oz. protein powder added to 8 oz.
water in a blender; add 1 heaping water in a blender; add 1 heaping
tsp. decaf or regular instant coffee tsp. decaf or regular instant coffee
and ice for desired thickness. and ice for desired thickness.
Meal 5 P/V 4 oz. baked chicken with crushed 8 oz. baked chicken with crushed
tomatoes and basil; 1 cup tomatoes and basil; 1 cup
spaghetti squash spaghetti squash
20-25 g protein powder added to 30-40 g protein powder added to
Meal 6 P 10-12 oz. water. Can use flavored 10-12 oz. water. Can use flavored
stevia stevia

5. Try to consume at least 5 small meals on this day. If you can only get in 4 meals you can skip
meal 2 and 6.

DAY 41: Saturday – Cheat

Meal 1 FF
Breakfast at your favorite Breakfast at your favorite
breakfast place (have anything on breakfast place (have anything on
the menu – don’t stuff) the menu – don’t stuff)
Vanilla shake: Add 20-25 g Vanilla shake: Add 30-40 g
vanilla protein powder to 10-12 vanilla protein powder to 10-12
Meal 2 FF
oz. water in a blender; add ice for oz. water in a blender; add ice for
desired thickness and blend. desired thickness and blend.
Meal 3 FF Lunch at your favorite burger joint Lunch at your favorite burger joint
(have a burger and fries) (have a burger and fries)
Meal 4 SA/FF Lasagna; roll; 1 - 2 alcoholic Lasagna; roll; 1 - 2 alcoholic
beverages allowed (Don't stuff.) beverages allowed (Don't stuff.)
Supplements
Type Key: SA = Sweets and Alcohol FF = Free Food
1. Eat whatever you want in any amount, just don't binge or stuff.
2. Follow all cheat day guidelines inside this manual.

DAY 42: Sunday—Fats Down/Carbs Baseline

Meal 1 P/S 3-4 egg whites scrambled; ¾ cup 5-6 egg whites scrambled; 1 cup
of your favorite fruit of your favorite fruit
Meal 2 P/S/V 4 oz. tuna fish sandwich on 2 6 oz. tuna fish sandwich on 2
slices of Ezekiel bread; side slices of Ezekiel bread; side
salad salad
Meal 3 P/V
6 oz. roasted turkey; I cup 8 oz. roasted turkey; I cup
broccoli broccoli
Meal 4 P Vanilla shake: 20-25 g vanilla Vanilla shake: 30-40 g vanilla

protein powder added to 10-12 protein powder added to 10-12
oz. water in a blender; add ice for oz. water in a blender; add ice for
desired thickness and blend. desired thickness and blend.
Type Key: P = Protein S = Starch V = Vegetables O = Fat A = Fruit
1. You may have one serving of fruit with your first meal of the day or in place of 1 starch on this
day.
2. Consume 2 starches with protein and veggies.
3. Make sure to consume 1 starch 2 to 3 hours before exercise and at least 1 starch after
exercise if working out on this day.
4. LIMIT fat intake in all meals on this day.
5. Consume only 4 meals on this day, but feel free to make portion sizes larger than normal.

4 Cycle Solution Meal Planner ACCELERATED FAT LOSS CYCLE (PDFDrive)

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The 4 Cycle Solution

By: Shaun Hadsall

©2012 4cyclefatloss.com All right reserved. 1

Disclaimer and/or Legal Notices

©2012 4cyclefatloss.com All right reserved. 2

The Accelerated Fat Loss Cycle System and Set-Up (Pg 7)

©2012 4cyclefatloss.com All right reserved. 3

All of which help your body burn fat.

2. Manipulate blood sugar levels by strategically “patterning” your macro-

©2012 4cyclefatloss.com All right reserved. 4

But doing it a few days of the week? No problem man.

3. Manipulate nitrogen balance and stimulate lean muscle.

The answer to this is simple.

4. Manipulate and cycle calorie intake.

©2012 4cyclefatloss.com All right reserved. 5

You can do it!

©2012 4cyclefatloss.com All right reserved. 6

The all-important reminder…

If you’re struggling staying on track, join a fitness boot camp or get an

©2012 4cyclefatloss.com All right reserved. 7

Rules and Guidelines

2. You must eat proteins at every meal except the following:

 Protein is not required at all on cheat days, but it’s recommended.

5. Continue exercising five to six days of the week.

6. Continue to journal your food. It works.

©2012 4cyclefatloss.com All right reserved. 8

2. Eat at least five meals per day.

3. Try to eat every three hours.

6. Limit yourself to 1 cup of vegetables at lunch and dinner.

2. Eat at least five to meals per day.

3. Eat every two to three hours.

6. Limit yourself to 1 cup of vegetables at lunch and dinner.

©2012 4cyclefatloss.com All right reserved. 9

3. Eat starchy carbs from the approved food list below.

A Quick Warning About Cheat Days…

©2012 4cyclefatloss.com All right reserved. 10

 Plan for extra water the day after a cheat day.

Water is great damage control to get you back on track.

©2012 4cyclefatloss.com All right reserved. 11

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

6. P + S + V (protein + starch + vegetables)

Type (P) = Proteins for the Accelerated Fat Loss Cycle

 Cottage cheese (try to use full fat raw or almond cheese)

©2012 4cyclefatloss.com All right reserved. 12

 Lean beef, venison, lamb, pork tenderloin, or fresh ham

 Turkey breast (try to use cage free organic turkey meat)

 Chicken breast (try to use cage free organic chicken meat)

©2012 4cyclefatloss.com All right reserved. 13

4. Limit fat intake to under 10 grams in all meals containing starches.

Type (S) = Starches for the Accelerated Fat Loss Cycle

©2012 4cyclefatloss.com All right reserved. 14

2. Serving size men = 1 to 1½ cups. Women = ½ to 1 cup.

Type (A) = Fruits for the Accelerated Fat Loss Cycle

©2012 4cyclefatloss.com All right reserved. 15

Type (V) = Vegetables for the Accelerated Fat Loss Cycle

* Try to use organic or locally farm grown whenever possible.

©2012 4cyclefatloss.com All right reserved. 16

2. Serving size (men and women) = 1 tablespoon. Cheese = a sprinkle or small

 Flaxseed oil or ground up flaxseeds

©2012 4cyclefatloss.com All right reserved. 17

You can also feel free to use the follow in moderation.

Sweeteners and other misc. foods:

©2012 4cyclefatloss.com All right reserved. 18