Cycle 3 - Accelerated Fat Loss Nutrition Manual

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

Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic,
or mechanical, including photocopying, recording, or by any informational storage or
retrieval system without expressed written, dated and signed permission from the author. All
copyrights are reserved.
Disclaimer and/or Legal Notices

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.
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.

4CS Accelerated Fat Loss
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 Nutrition Plan Templates

(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 bodys 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 outputsuch 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 youll 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.
Its 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 youll 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.
Youll 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.
Its 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 youre 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 its 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 its 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 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 (fat 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 youre 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 dont 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 Ill only say this once. IF you binge or stuff all day long on cheat days (trust meIve
had my moments), youll 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 youre 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 dont
provide any metabolic or hormonal benefits for the cheat. HFCS has been
shown to potentially block or negatively impact leptin levels.
Again, its a cheat day so you dont have to get anal, but little tricks like
this can really help.
Dont 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 youve 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 youll gain some water weight after
cheating. Its just a natural part of the process.
You should be one to three pounds lighter a few days after you cheat day
if youre 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.
Thats 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
Youll see the following meal combinations on your AFL Nutrition Plan Templates below:
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)
*Youll notice that fruit intake is limited for this cycle but youre 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 its necessary to count calories or youre 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: cup
Greek Yogurt (no/low sugar plain flavors only)

o Men: 1 cup
o Women: 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)

o Men: 6 8 ounces
o Women: 4 5 ounces
Chicken breast (try to use cage free organic chicken meat)

o Men: 6 8 ounces
o Women: 4 5 ounces
Low carb protein powder (make sure you use a low temperature
processed brand)
o Men: 1 - 2 scoops (30 40 grams)
o Women: 1 1 scoops (20 to 30 grams)
Fresh wild caught fish: Salmon, Trout, Tuna, Cod, Tilapia, White fish
o Men: 6 8 ounces
o Women: 3 4 ounces
Other wild caught seafood: lobster, crab, shrimp, scallops (limit intake)
o Men: 6 8 ounces
o Women: 3 4 ounces

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. = 1 cups.
Women = to 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 youre 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 1 cups. Women = 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. Its very easy to overdo it and
add in an additional 300 to 400 calories per day if youre 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 1-2 tablespoons)
2-3 ounces of avocado
Egg yolks (only if theyre 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 its 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
MEAL TYPE
1 P/O
2 P/O
3 P/V
4 O
5 P/V
6 P
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.
4. Keep portions sizes smaller than usual.
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 30 Tuesday Fats Down/Carbs Down
MEAL TYPE
1 P/S
2 P
3 P/V
4 P
5 P/V
6 P
Type Key: S = Starch P = Protein 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 youre not exercising.

Day 31 Wednesday Fats Down/Carbs Up (Re-feed)
MEAL TYPE
1 P/S
2 P/V
(Low Fats)
3 P
(Low Fats)
4 P/S/V
(Low Fats)
5 FF/SA
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 TYPE
1 P/O
2 P/O
3 P/V
4 O
5 P/V/O
6 P/O
Type Key: P = Protein V = Vegetables
O = Fat


Day 33 Friday Fats Down/Carbs Down
MEAL TYPE
1 P/S
2 P
3 P/V
4 P
5 P/V
6 P

O = Fat

skip meal 2 and 6.

Day 34 Saturday Cheat
MEAL TYPE
1 FF
2 FF
3 FF
4 SA/FF
Type Key: SA = Sweets and 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 TYPE
1 P/S
2 P/S/V
3 P/S/V
4 P
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 TYPE
1 P/O
2 P/O
3 P/V
4 O
5 P/O/V
6 P
Type Key: P = Protein V = Vegetables O = Fat


Day 37 Tuesday Fats Down/Carbs Down
MEAL TYPE
1 P/S
2 P
3 P/V
4 P
5 P/V
6 P

3. Consume 5 to 10 grams of organic fish oil or krill oil (1000 mg = 1 gram).
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

Day 38 Wednesday Fats Down/Carbs Up (Re-feed)
MEAL TYPE
1 P/S
2 P/V
(Low Fats)
3 P
(Low Fats)
4 P/S/V
(Low Fats)
5 FF/SA

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 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 TYPE
1 P/O
2 P/O
3 P/V
4 O
5 P/V/O
6 P/O
Type Key: P = Protein V = Vegetables O = Fat



Day 40 Friday Fats Down/Carbs Down
MEAL TYPE
1 P/S
2 P/V
3 P/V
4 P
5 P/V
6 P

O = Fat

skip meal 2 and 6.

Day 41 Saturday Cheat
MEAL TYPE
1 FF
2 FF
3 FF
4 SA/FF
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 TYPE
1 P/A
2 P/S/V
3 P/V
4 P

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.

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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)

The Accelerated Fat Loss Cycle Daily Nutrition Plan Templates

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 youre 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 its 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 meals per day.

3. Eat every two to three hours.

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

7. Do not eat red meat or whole eggs (fat down).

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)

Greek Yogurt (no/low sugar plain flavors only)

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 1 cups. Women = 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

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: