Cycle+2+ +macro Patterning+Nutrition+Manual+

The 4 Cycle Solution
Weeks 2 - 4
Macro-Patterning™
by: Shaun Hadsall
©2012 4cyclefatloss.com All right reserved. 1

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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 Macro-PatterningTM
Simple Navigation
Intro To The Macro-PatterningTM Depletion Cycle (Pg 4)
The Macro-PatterningTM Cycle System and Set-Up (Pg 21)
The Macro-PatterningTM Cycle Daily Nutrition Plan Templates

(Pg 30)

Cycle 2: Macro-Patterning™
Congratulations! You made it through 7 Day Carb Depletion Cycle. By far, the
toughest part of the 4 Cycle Fat-Loss System.
Now we can start to bring most of the foods that you love to eat regularly back into
your plan.
The main aspect that makes Macro- Patterning™ so different from other dreadful
diets (like Cycle 1 that you just finished ;-) is that it’s a practical and healthy way to
maximize fat burning while still being able to indulge in all your favorite foods.
In other words, with carb cycling you can stay lean all year round and still have a life.
Even though I originally started to “cycle” my carbohydrate intake over 14 years ago, I
was originally introduced to Macro-Patterning™ from my good friend (also a former
NY Times Best Selling fat loss author), Wendy Chant. She invented this proprietary
plan several years ago so the real credit goes to her.
Unfortunately, Wendy passed away back in November of 2009 so she’s no longer

with us. But before she graduated to the “big house” above she gave me a global
license to carry on her powerful message about this unique and fun way of eating for
fat loss.
And over the last few years I’ve mastered it.
Macro-Patterning™ will show you exactly how to obtain all the metabolic – muscle-
enhancing benefits from eating your favorite carbs, while simultaneously manipulating
your body to burn more fat.
Truth be told, carbs can be both good and bad depending on the “type” of
carbohydrates you choose, how you time them, and how you combine them.
So before we get to your Cycle 2 daily nutrition plan templates, let’s go through a
quick crash course on WHY carbs can be one of your greatest fat burning weapons
and -- how they can make you fat.
First up, the pros and cons of carbs to help you eliminate any confusion you may have
about whether carbs are good OR bad.
Then I’ll give you a roadmap that shows you exactly how to eat lots of carbs and
never have to worry about storing them as fat.
Enjoy!

HOW and WHY Carbs Can Make You Fat…
So before we uncover strategic carb intake for faster fat-loss, you have to consciously
be aware of HOW and WHY carbs can make you fat – so you can avoid it.
The Cons of Carb Intake

1. Impact or “active” carbs spike insulin levels and elevate blood
sugar higher and faster than all other macronutrients (proteins and
fats).
In the presence of high insulin levels it’s pretty much impossible to burn
fat as fuel.
Insulin can be tricky because it’s your body’s primary storage hormone.
So although properly timed insulin spikes can help tremendously with
muscle gains, nutrient partitioning (storage), and preventing metabolic
slow down --- it can also make you fat.
I’ll share exactly how to overcome this “catch 22” in a minute.
2. Consuming too many unhealthy carbs over lengthy periods of time

leads to a lot of internal inflammation, which can eventually lead to
other serious health issues; obesity, heart disease, diabetes, etc. --
because it promotes excess fat storage.
This happens because of chronically high insulin levels, which

eventually leads to insulin resistance. From there it becomes a
downward spiral of health problems unless action is taken.

3. Carbs (especially processed carbs) are the most abused nutrient
from both a health and fat loss perspective.
Processed carbs like grains and nearly ALL over the counter whole
wheat products contain “anti-nutrients” that can block fat-loss and
potentially cause various types of autoimmune diseases.
In fact, today’s modern wheat and grains have been shown to spike
insulin higher than table sugar. Kinda scary if you ask me.
That’s where the term (and the book) “wheat belly” came into existence.
Consuming today’s modern (and genetically modified) wheat ends

up leading to all kinds of health issues and there’s no doubt it can
block fat-loss.
Additionally, the gluten component in these types of carbs can make

them even more problematic because of the inflammation it can cause.
Processed carbs also hide nasty fillers and chemicals that can block
your body’s ability to burn fat. We call these obesity additives.
4. Excess carb intake creates a lot of water retention, which leads to a

soft look so it makes you look and feel bloated.
Recall from Cycle 1 that for every gram of carbohydrate you consume
your body will hold almost an additional 3 grams of water.
So if you want to look and feel leaner, you have to learn how to manage
your carb intake.
Now you can see why people think you can just cut out carbs to lose
weight.
However, we need carbs to maintain a healthy metabolism.
This is why there’s so much confusion about carb intake. It can be a

double-edged sword.
That’s why you gotta get “sneaky” and cycle your carb
intake to maximize both your health and long term fat loss.
This is where the Macro-Patterning™ Cycle comes in.

HOW Carbs Can Keep You Lean
365 Days of the Year…
So now that you’ve had a quick snapshot of how and why carbs can make you fat,
let’s discuss, in detail, why carb intake is necessary in order for you to burn belly fat
and maintain a healthy metabolism long term.
Most people aren’t even aware of the fact that carb based starches like brown,
black, and white rice along with tubers like sweet potatoes and white potatoes
provide the purest, most natural source of fuel than any other food.
Glucose.
In fact, glucose is one of the oldest evolutionary fuels on the planet.
We use it as an internal fuel source and it’s the building block of foods, even as far
back as the caveman days.
But our lifestyles have changed dramatically over the years. Our quality of food and
our food choices are different then they used to be. Most people wake up nowadays
and grab a quick processed snack like a bowl of cereal, a bagel, whole-wheat toast,
muffins, doughnuts, or even fast food laden with high fructose corn syrup.
Over time this is what makes you fat because unlike other foods, as soon as a
carbohydrate enters your mouth it’s instantly available for energy needs.
Here’s a simple way for you to understand the metabolic process that happens
inside your body when you consume various types of carbohydrates.

Carbohydrates Usage & Storage “Stages”
Stage 1: Immediate Energy Needs: Digestion begins as soon as it hits the mouth
and carbohydrates are quickly made available for energy needs or stored for later
use.
Stage 2: Storage in the Muscle & Liver: As you may recall from the 7 Day
Depletion Cycle our body stores carbohydrates as glycogen in the muscle and the
liver as a source of energy for movement and daily function.
Storage usually continues until the muscle and/or liver is full.
Keep in mind, the average human body can only hold around 100 grams of glucose
in the liver and approximately 400 grams in the muscles, depending on their size.
Stage 3: Storing Fat / Spillover: When energy intake is abundant and little or no
energy is expended, muscle and liver stores over fill, and the body starts storing the
unused energy as fat.
So any and all impact carbs you eat will “spill over” and be stored as fat.
So if you're completely sedentary you should definitely eat more like a caveman to
stay lean and healthy – and avoid Stage 3 (fat “spillover”).
Cut out processed foods, limit impact carb intake and focus on animal and plant
proteins, vegetables, moderate amounts of whole fruits, berries, and friendly fats
(raw nuts and seeds, coconut oil, avocado, etc.).

But if you’re reading this you should already be active and starting to exercise, which
means you should be adding some strategically timed low sugar, gluten-free
starches and fruits to your plan consistently to enhance fat-loss.
And if you completed the 7 Day Depletion Cycle the right way, your
metabolism is now healthy enough to start processing and using glucose and
other sugars from carbs more efficiently.
Also, once you start losing some weight and you’re consistently using strength and
interval training, over time you’ll dramatically improve your insulin sensitivity.
This means as you start to lose weight and get leaner, your metabolism
changes.
And when this happens you gotta “get smart”, which means you have to customize,
tweak, and adjust your plan to fight certain diet adaptations.
This is when the pure starches and fruit from nature will help you…
 Build muscle
 Boost metabolism
 Raise thyroid output
 Keep leptin (your body’s #1 fat burning hormone) levels in check
 Improve the free testosterone to estrogen ratio for both men and women
 Burn more lower stomach fat
So even though we’ll strategically be limiting carbs on certain days through Cycle 2
to accelerate fat-burning, starches and fruits right from nature should consistently be
a part of your plan.

The best choices are tubers (sweet potatoes, potatoes), squash (acorn and
butternut), different types of rice (yes – even white rice is acceptable), gluten free
oats and all fruits.
Some fruits are better than others -- but fruit doesn’t make you fat.
That’s a load of B.S.
However, there are times where cutting out fruit can help accelerate fat-loss
because it cuts down on your sugar intake. This helps deplete liver glycogen, which
can be a catalyst to burning more fat.
So you’ll see below that your sugar intake will be limited on your lower carb (Carb
Down) days during the Macro-Patterning™ Cycle to help facilitate rapid fat loss.
But you’ll be intentionally consuming more starches and whole fruits on other days of
the week during the Macro-Patterning™ Cycle to enhance fat loss.
Here’s a smorgasbord of reasons why strategic carb intake is necessary…
The Pros of Carbs

1. Carbs are muscle sparing. In other words, they preserve and
prevent the breakdown of lean, calorie-burning muscle tissue.
In other words they promote an “anabolic” environment.
They do this primarily through the stimulation of insulin, which (like I

mentioned above) is your body’s primary storage hormone. This helps
create a muscle building environment inside your body.
For now, just remember that when you engage in regular high intensity
exercise sessions your body can release more stress hormones (cortisol)
and tend to go into a catabolic state.
This can cause you to lose precious muscle tissue and slow down
your metabolism (aka Metabolic Slowdown).
But if you’re eating more all-natural, impact carbs at the right times you’ll

keep your metabolism humming along and you’ll prevent muscle loss by
maintaining an “anabolic” environment (i.e. anabolism) inside your body.
2. They replenish glycogen and help reset our fat burning hormones
Remember, any time you carb deplete it only takes about 72 hours to drain
glycogen levels (the energy stored inside your muscles and liver).
This is a great short term approach for fat-loss, but it can put you in a trick bag
because you’ll suppress your fat burning hormones and put the brakes on
your metabolism.
It only takes about a week of “dieting” to suppress your thyroid and leptin levels
significantly.
So by regularly consuming all-natural starches and whole fruits you’ll increase

leptin sensitivity and help your thyroid convert T3 to T4. This will keep your
metabolism “happy”.
Additionally, carbs provide energy to the brain and the body.
They’ll replenish your glycogen levels to sustain you with adequate energy for your
workouts and living everyday life.
3. Carbs fuel a necessary metabolic process called “glycolysis”, which fuels

anaerobic (high intensity activity).
This means that certain carbs (specially all natural starches) contain the purest
glucose molecules that fuel our “anaerobic” activity, which is higher intensity
exercise like intervals, bursting, weight training, MRT, metabolic circuits etc.

So certain healthy carbs help fuel your body’s ability to more “efficiently” use
carbohydrates as energy. This will result in overall greater fat-loss.
You’ll also be more efficient at generating adequate energy by promoting the

production of ATP (our bodies’ primary energy system).
Now you can probably see why you NEED certain impact carbs.
They contain the purest starch and the glucose polymers our bodies need to fuel
anaerobic metabolism and help with recovery, hormones, and insulin.
Healthy carbohydrate intake facilitates a few vitally important processes, which are
SUPER important for long term fat-loss.
And believe it or not, many times the pure amylopectin starch found in the white
starches like potatoes and rice is less problematic than a starch containing
gluten or lectins that you get from whole grain / whole wheat foods.
Another solid reason to eliminate processed whole wheat / grains.
And although you probably won’t ever get this advice from a fitness magazine, a diet
book, or your local health guru -- this is REAL nutrition based on some pretty simple
science.
All of this means one thing.
When you take the “smart” approach, properly consumed carbohydrates can
increase fat burning and create a healthier metabolism.

3 Tricks You Can Use to Eat LOADS of Carbs
and NEVER Store Them as Fat…
There are 3 time-tested strategies that you can use to eat tons of carbs and never have
to worry about Stage 3 fat “spillover”.
1. Time them properly.

2. Combine them properly.
3. Prepare them properly.
If you don’t fully understand these 3 tricks this entire process could backfire on you.
Trick #1: Carb Timing

This is a biggie. If you screw this up consistently, you’ll be scratching your head
wondering why your belly isn’t shrinking.
First up – Good:
A good time to consume healthy starches or fruits is first thing in the morning or upon
waking up for a few reasons.
1. You've fasted all night while you sleep so glycogen levels have been somewhat
depleted and this leaves extra room for carbs to replenish lower glycogen stores.
This is especially effective if you workout in the a.m.
2. Your metabolic rate runs highest during the a.m. hours (or after you wake up
from sleeping) than it will later in the day so you'll more likely use these carbs as
energy.
3. Insulin sensitivity is also higher when you wake up than other times of the day,
which allows your body to utilize carbs and limit fat spillover.
Next up – Better:
An even better time to consume starches and fruits is a few hours before high intensity
resistance training (MRT, bodyweight circuits, or metabolic circuits) or a heavier weight
training session.
This will ensure that these carbs are used as energy during and after the workout to
avoid fat-spillover – and provide sustained energy throughout the workout. Better
performance = better results.

Additionally, the extra insulin release will help prevent muscle loss and increase gains in
lean muscle tissue.
Last up – BEST:
The best time to consume pure glucose polymers from starches and sugars from fruits
is in your post workout anabolic window of opportunity, which is anywhere from 1 to 3
hours after high intensity training.
In fact, if you work out late at night you could actually consume your LARGEST carb
serving of the day right BEFORE bed and not worry about fat spillover.
This works best when you’re following more of a maintenance schedule so I don’t
recommend using this tip when trying to achieve rapid fat-loss, but it does prove the
point that eating late at night doesn’t really make you fat.
That’s because when you work out intensely enough you’ll set off several powerful
metabolic triggers no matter what time of day it is:
 Accelerated depletion of muscle glycogen

 Stressing of creatine phosphate stores
 Release of catecholamines (fat burning hormones)
The end result ends up being increased fat loss and something called “super-
compensation” through stimulation of Glut 4 (a glucose transporter).
This effect simply means storage capacity inside your muscles and liver that’s well
above normal levels, and this is greatly enhanced during the post workout window.
Other benefits include increased insulin sensitivity, glucose uptake, and glycogen
synthesis. Again, under these conditions your body will store carbs (and other macro-
nutrients) at a much faster and higher rate than normal.

This is why I recommend consuming the majority of your impact carbs in your post
workout meals.
Regardless if your goal is fat loss, strength, performance, energy, improved health or
anything else, it’s critical for you to understand the process of carb timing.
Even though some of this will be tweaked or modified in your daily nutrition templates
below to focus on rapid fat loss, you can still benefit from comprehending how nutrient
timing works for disease prevention and your overall health.
And because it helps improve insulin sensitivity.
Trick #2: Carb Preparation

This one is short, sweet, and should be very obvious.
Steam/boil your rice and bake your potatoes. Don’t fry them or douse them in tons of oil.
In fact, the LESS ingredients you use with your starches and fruits, the better.
They can work there magic best when eaten in their most natural form.
Of course, fruits should be eaten as whole fruits with the skin. It should go without
saying you shouldn’t eat fruit from a can (nasty) and you should always try to go organic
or buy directly from a local farm when possible.
Today’s farming has dramatically increased pesticides inside and on the outside of
fruits…and the depleted soil from the years of abuse has dramatically lowered the
nutrient quality as well.
Unfortunately chicken fried rice, a loaded baked potato, and fruit cobbler (yummy!)
aren’t part of this strategy. lol.
Save them for your cheat day.

Trick #3: Carb Combining
Food combinations are another HUGE aspect of sustained fat-loss so read this
carefully. It will help you understand how to be a long term fat burner.
Consistently combining your foods the right way is what will help KEEP your body in a
fat burning environment.
There’s a lot of debate about how to combine foods, but I’ve always focused
solely on keeping blood sugar stable and preventing insulin spikes throughout
the day.
This not only enhances your body’s ability to consistently use fat as fuel, but also
promotes overall health and general well being. If you learn how to control blood sugar,
you’ll potentially avoid cardiovascular disease and even epidemics like diabetes.
Additionally, your energy will increase in a big way.
There are, however, a few exceptions to this rule. Here are all the details on food
combining for FASTER fat loss:
1. NEVER eat carbs by themselves
Remember, almost all impact carbs tend to spike blood sugar (raise insulin) more than
other foods which creates a fat storing environment inside our body. In fact, it’s nearly
impossible to burn fat in the presence of high insulin.
So always combine your impact carbs with some type of lean protein.
2. ALWAYS have some type of high quality complete protein in every meal when
possible
Consuming protein in every meal will keep your body in a consistent anabolic (muscle
preserving) state. Protein also provides muscles with a steady stream of amino acids to
help assist in repair and growth of lean muscle tissue.
This will also help keep blood sugar more stable throughout the day to keep you in a
high energy – fat burning environment.
Also, the thermic effect of protein will help prevent metabolic slow down and burn
more calories (in other words, your body will burn more calories digesting and breaking
down protein than it will digesting and breaking down fat and carbohydrates).
So by consuming protein frequently throughout the day you’ll naturally burn more
calories. I also find protein helps fight off the cravings.
Another bonus side effect of being a carnivore. No offense to all my vegetarian and
vegan followers out there. ;-)

In fact, the human body could go years without consuming carbs (obviously NOT
recommended). But without protein intake you’d be dead in just a few short weeks.
All your organs, your muscles, even your brain would deteriorate and you’d die. Protein
intake is vital to life and long term health.
I just had to drive this point home because I hear so many people bashing protein intake
these days.
3. Try to limit fat intake when eating starches or fruits (impact carbs)
After consuming carbs, anything present in the bloodstream has a much greater
likelihood of being shuttled into the cell because you’ve just spiked insulin – your body’s
primary storage hormone.
So if you eat fat with your carbs when insulin levels are elevated, it’s more than likely to
result in being stored as fat.
By keeping fat intake a little lower in meals that contain starches and/or fruits you’ll
avoid insulin AND fatty acids being present together in the blood stream.
Remember, high glycemic carbs + fat = potential fat storage.
A good rule of thumb for combinations is:

 Protein + Carbs (limit fats to under 10 grams)
 Protein + Fat (limit carbs to under 10 grams)
* Always remember veggies are pretty much unlimited and under most circumstances
they don’t count as “impact” carbs.

There are exceptions to this rule, like the 7 Day Depletion Cycle, but most of the time
veggies are free foods.
4. Be conscious of fat intake before and after workouts
Fats tend to slow digestion and keep insulin stable. This is a great benefit during other
times of the days, but pre and post workout is the one time of the day where we want to
speed up absorption and intentionally spike insulin.
This is the ONE exception to the rule of keeping blood sugar and insulin stable.
Here’s why.
Spiking insulin after workouts (by limiting fats and just eating carbs and protein together)
will help force more nutrients into muscle tissue.
Remember, insulin helps create a muscle building environment inside your body during
exercise and it prevents the breakdown or loss of precious muscle tissue.
So if you recall what I just mentioned above about Glut 4 activation and nutrient
partitioning, it only makes sense to have our largest carb serving of the day in our post
workout window (usually within an hour afterwards is best but it can last up to three
hours).
Take home message: Always combine your post workout starches and whole fruits
with a hefty serving of lean protein and limit fat intake when possible.
There’s been a lot of debate about fat in post workout meals recently…and the
research points in a couple different directions.
Regardless, I still recommend keeping fats on the lower side for post workout meals
because it’s the only time we’re intentionally “wanting” to spike insulin.
But ultimately I don’t think it’s THAT big of deal if you have over 10 grams of fat post
workout. Just be conscious of it.
I will end this subject by saying this though…fats are definitely the LEAST important pre
and post workout nutrient.
Now you can see how it’s possible to eat LOTS of carbs and NEVER store them
as fat.

:-)
Just make sure you follow these guidelines and you’ll maintain the perfect balance of
burning fat and fighting adaptation by keeping your hormones and metabolic rate in
check.
Overcoming the “Adaptive Response”

Now it’s time to put things in motion.
You’ll be using three macro-patterning days below specifically designed to maximize fat
burning, glycogen uptake, minimize fat spillover, and allow you to utilize specific
anabolic windows to keep your metabolic rate from slowing down and adapting.
1. Baseline days:
As the name implies, we want to give your body a baseline to start from.
This baseline will be drastically different from what your body is used to and this is
exactly what we want. The trick is to prevent the body from finding its point of
adaptation, which can happen very quickly
Your baseline days will consist of basic nutrient intake containing proteins through the
day and one starch with two different meals. Consume at least one starch on
Baseline days after exercise. If you’re not exercising, consume both starches in two
different meals before 3pm. You can also substitute one starch on this day with a piece
of fruit, but starches are recommended.
Any fat intake will be from mostly “friendly” or “good fat” sources. Always remember to
limit your fat intake (10 grams or less) with meals containing starches and/or fruits.

2. Carb-Down days:
Now it’s time to manipulate our good friends, the carbs, to help you teach the body how
to burn fat efficiently.
To help your body reduce its dependency on glycogen stores in the muscle for energy
use, we are going to continue to regulate just how much glycogen—or energy derived
from carbs—is stored in the muscle. So on carb down days you will have minimal carb
intake to force the body to use fat as an energy source. Protein is still required through
the day and you’ll still have a few servings of friendly fats on Carb Down days.
On these days, you’ll have one starch with a protein meal after exercise or before
3pm if you’re not exercising, and fat intake from only “good fat” sources.
3. Carb-Up days (Re-feeds and Cheat Meals):

During carb-up or cheat days you will use an increased amount of starches to spark
your body’s metabolic rate and provide the body with nutrients for repair and growth.
On these days, the last two meals contain primarily carbohydrates. There will usually be
one or two carb-up days a week, and they immediately follow a carb-down day. So one
or two days a week when you can let loose, splurge a little, and enjoy foods typically
forbidden on other plans, like breads, desserts, pizza, and even a little alcohol.
But make sure you follow the cheat day (carb up) nutrition template and the
directions below very carefully.
Many times carb-up days and cheat meals will fall on Wednesdays and Saturdays, so
you get a midweek break and you can go out Saturday night with your friends and enjoy
yourself.
After moving through a few macro-patterning cycles you can determine which two days
are your carb-up or cheat days for the week, so you can plan ahead.
Because holidays, birthdays, and other special occasions don’t always fall on a
Wednesday or a Saturday you’ll easily discover how convenient and interchangeable
certain macro-patterning days can be.
But for now, follow the 3 week macro-patterning cycle as closely as possible because
we are “patterning” your foods in a specific manner for aggressive fat loss.

Week 2 Macro-Patterning™ Cycle Meal Plans
MON TUES WED THURS FRI SAT SUN
Macro-
Patterning DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
Cycle
Carb Carb Carb
Type of Cheat Day
Down Down Baseline Baseline Down Baseline
Day (Carb Up)
Starch
amount
1x 1x 2x 2x 1x Last 2 2x
Don’t forget…
 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. People always want you to do “good”…they just hardly ever want
you to do “better” than them.
Food for thought. :-)

Rules and Guidelines
MACRO PATTERNING CYCLE
Weeks 2 - 4
1. Write down everything that goes in your mouth inside your food logs and Success
Tracker so you know what you are consuming.
2. Eat every 3 to 4 hours up until 2 hours prior to bed. Note: Diabetics should eat upon
rising and prior to bed.
3. Must have minimum of 4 meals each day; 5 small meals preferred. (Limit to "fist-sized"
portions for carbs and palm-sized portions for proteins. Friendly fats should be about 1
tablespoon or the size of the end of your thumb. Portion control with a to-go container
when eating out.)
4. Get your starches in. Make sure to consume starches when indicated on your meal
planner.
5. Plan and prep your meals and foods ahead of time to eliminate excuses.
6. Follow your Type Key for each day and use only foods from the healthy choices food
lists below.
7. Drink your minimum water amount per day (Women 70 - 80 oz; Men 100 - 128 oz per
day.)
8. Try to have one serving of broccoli 5 to 6 days of the week. If you absolutely can’t
tolerate broccoli, then use greens on the approved food substitutions list below.
9. No protein bars or low carb fake foods. Also beware of hidden sugars and carbs from
condiments and sauces. Stick with mustard, salsas, low carb hot sauces, and low
sodium soy sauce.
10. Limit alcohol. It’s recommend that you don’t drink for the first 3 weeks. But if you decide
to indulge try to use clear liquors and sugar free mixers. Avoid “hoppy” beers (my
favorite b.t.w.) if possible. Also make sure to consume alcohol AFTER your re-feed /
cheat meals, never before. This will help maximize the hormonal response on this day.
11. Don't force meals or eat too much at each meal.
12. Continue exercising consistently 4 to 6 hours per week to increase energy deficit.

The Macro-Patterning™ Cycle Meal Types
On your macro-patterning Nutrition Plan Templates below you’ll see a few different types of
meals listed:
1. P + S + V (protein + starch + vegetables)
2. P + S (protein + starch)
3. P + V + O (proteins + vegetables + fats / oil)
4. P + O (proteins + fats / oil)
5. P + A (protein + fruit)
6. FF (free food / cheat meals)

*It’s recommended you limit fruit intake for this cycle but you’re allowed to substitute one
fruit for a starch on Baseline days.
** 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.
Macro-Patterning™ Food Requirements

Protein Requirements & Serving Sizes:
1. Consume Protein at each meal 4 times minimum per day, 5 small meals ideal.
2. Consume the amount of protein listed on meal planner. An estimate is ok but using a
serving that’s equal to the size and thickness of the palm of your hand is best.
3. Limit your servings of dairy. Cottage Cheese or Greek Yogurt should only be consumed
once per day.
4. If consuming a protein shake, use a shake with adequate fiber and low sugars. Adjust
serving for not more than 30 grams of protein for women and 40 grams for men.
5. When eating egg whites you may have 1-2 yolks with your whites if desired, but try to
use cage free or locally farmed fresh eggs.

Type (P) = Proteins for the Macro-Patterning™ 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.
3. On Carb down days consume one starch with a protein post workout or before 3pm if
you’re not exercising.
4. On Baseline days consume two starches with a protein. One within an hour after
exercise (post workout) and one before 3pm. Consume 2 starches in two different
meals before 3pm if you’re not exercising.
5. Limit fat intake to under 10 grams in all meals containing starches.
Type (S) = Starches for the Macro-Patterning™ Cycle

 Sweet potato / Yam
 Potatoes
 Gluten free slow cook oats/oatmeal
 Acorn and butternut squash
 Wild rice, brown rice, black rice, white rice (steamed/boiled not fried)
 Quinoa
 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
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 Macro-Patterning™ 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 Macro-Patterning™ 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 Macro-Patterning™ 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
 Limit raw nuts, seeds, nut butters, and avocado until Cycle 3
*Healthy fats to monitor and limit for Cycle 2: Make sure to limit or avoid raw seeds,
nuts, nut butters, and avocado during this cycle. Although they are healthy and
acceptable, servings sized always get abused. They contain too many hidden calories.
You’ll notice we add more raw nuts, nut butter, seeds, and avocado back into your plan
during Cycle 3.
Other Nutrition Guidelines for the Macro-Patterning™ 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 following:
 Sea Salt  Vinegar

 Horseradish  Ketchup (high fructose corn syrup
 Stevia or other no/low calorie all free or no sugar only)
natural sweeteners  Garlic
 Pepper (any kind)
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.
Vegan and Vegetarian Stuff:
Many times it can be very tough for a vegetarian or vegan to follow a fat loss plan
because their choices are so limited on protein compared to us carnivores.
However, if you are comfortable with choosing healthy substitutions to replace animal
proteins then you can easily follow the food guidelines inside this system.
Just be aware of hidden carbs or sugars.
Here are a few options that might work: Protein Powder: Pea or Rice, Tempeh,
Texturized vegetable protein, Non GMO Soy foods, Non GMO Veggie burgers, Tofu
(watch for hidden fat content and fillers).
I’m also a huge fan of using “raw” (when it makes sense), but it usually tastes like
cardboard and it’s typically very expensive. However, I recently discovered a stellar
source of Raw Foods and Protein Powders that taste delicious, but aren’t going to break
the bank.
==> Vegetarian and Vegan friendly Raw Protein Powder and Raw Greens

4 Cycle Solution Meal Planner
MACRO PATTERNING CYCLE • WEEK 2
Day 8 Monday – Carb Down
MEAL TYPE
1 P/S/V
2 P/O
3 P/V/O
4 P/O
5 P/V/O
6 P
Type Key: P = Protein S = Starch V = Vegetables
O = Fat
DAILY GUIDELINES AND DIRECTIONS
1. No fruits on Carb Down days.

2. Consume a minimum of 4 meals daily. 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.
3. If you only consume 5 meals than you may skip meal 2 or 4 or 6 for a total of 5 meals.
4. You must follow the type listed next to each meal. Use only the foods listed on your
approved substitution list.
5. 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 9 Tuesday – Carb Down
MEAL TYPE
1 P/S/V
2 P/O
3 P/V
4 P
5 P/V/O
6 P
O = Fat

4. You must follow the food type listed next to each meal. Use only the foods listed on your

Day 10 Wednesday – Baseline
MEAL TYPE
1 P/S/V
2 P/O
3 P/S/V or P/V/A
4 P
5 P/V/O
6 P/O
A = Fruit O = Fat
1. Consume 1 starch in 2 different meals. Make sure one starch is consumed after exercise.
Consume your starches early in the day if not exercising. You may substitute 1 starch for 1
serving of fruit (1 cup).

Day 11 Thursday – Baseline
MEAL TYPE
1 P/S
2 P/O
3 P/S/V or P/V/A
4 P
5 P/V/O
6 P/O
A = Fruit O = Fat

Day 12 Friday – Carb Down
MEAL TYPE
1 P/S
2 P/O
3 P/V
4 P/O
5 P/V/O
6 P
O = Fat


Day 13 Saturday – Cheat
MEAL TYPE
1 P/O
2 P/A
3 FF
4 FF

O = Fat A = Fruit FF = Free Food
1. The above example food plan shows 4 meals because you’ll be eating so many extra
calories from your two re-feed / cheat meals. Try to perform your daily workout about an
hour or two before your first re-feed.
2. Avoid desserts and alcohol as much as possible until after day 21. If you decide to have
alcohol, consume it AFTER your cheat meals. If you decide to have a dessert, have only
ONE piece and use it in place of one of your cheat meals.
3. Don’t overeat or stuff at re-feed / cheat meals. Eat until satisfied. Don’t binge or stuff.
4. 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
above.

Day 14 Sunday - Baseline
MEAL TYPE
1 P/S
2 P/O
3 P/S/V or P/A
4 P
5 P/V
6 P/O
A = Fruit O = Fat

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21
Type of Carb Carb Up Carb Carb Up
Baseline (Re-feed / Baseline (Re-feed / Baseline
Day Down Cheat)
Down Cheat)
Starch
2x 1x Last 2 2x 1x Last 2 2x
Amounts
Don’t forget…
 Prepare your food ahead of time and use a cooler and water bottles.
 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.
Remember, there are 2 types of people in this world…

1. Those people who brighten a room when they enter it…and…
2. Those people who brighten a room when they leave it.
Make sure you’re spending your time with the right people as much
as possible. This is critical for your success moving into week 3.

Day 15 Monday - Baseline
MEAL TYPE
1 P/S
2 P
3 P/S/V or P/A
4 P
5 P/V/O
6 P
O = Fat

MEAL TYPE
1 P/S
2 P
3 P/V
4 P
5 P/V/O
6 P/V
O = Fat


Day 17 Wednesday – Carb Up / Cheat
MEAL TYPE
1 P/V
2 P/V/O
3 FF
4 FF
above.

Day 18 Thursday - Baseline
MEAL TYPE
1 P/S
2 P
3 P/S/V or P/A
4 P
5 P/V/O
6 P
O = Fat

Day 19 Friday - Carb Down
MEAL TYPE
1 P/S
2 P
3 P/V
4 P
5 P/V/O
6 P
O = Fat


Day 20 Saturday – Carb Up / Cheat
MEAL TYPE
1 P/V/O
2 P/V/O
3 FF
4 FF
above.

Day 21 Sunday - Baseline
MEAL TYPE
1 P/S
2 P
3 P/S/V or P/A
4 P
5 P/V/O
6 P
Type Key: P = Protein V = Vegetables
O = Fat FF = Free Food

WEEK 4 • RULES
MACRO PATTERNING CYCLE
Days 22 - 28

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28
Type of Carb Carb Up Carb Carb Up
Baseline (Re-feed / Baseline (Re-feed / Baseline
Day Down Cheat)
Down Cheat)
Starch
2x 1x Last 2 2x 1x Last 2 2x
Amounts
You made 21 days! Your body will now begin the change that will put you on the path
for good health for life. The 4th week is the last week in your Macro-Patterning™ Cycle.
Important…
 Prepare your food ahead of time and use a cooler and water bottles.
 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.
Birds of a feather flock together. If you’re constantly hanging

around negative folks who eat unhealthy and hang out at the
bar…you’ll be negative, unhealthy, and hang out at the bar all the
time too.
You BECOME who you hang out with, so make sure you’re hanging
with the right people so you can make week 4 a success.

Day 22 Monday - Baseline
MEAL TYPE
1 P/S
2 P
3 P/S/V
4 P
5 P/V/O
6 P
Type Key: P = Protein S = Starch V = Vegetable
O = Fat

MEAL TYPE
1 P/O
2 P
3 P/S/V
4 P
5 P/V/O
6 P
O = Fat


Day 24 Wednesday – Carb Up / Cheat
MEAL TYPE
1 P/S
2 P/O
3 P/V/O
4 FF
5 FF
2. Avoid binging on desserts or overdoing it with alcohol. If you decide to have alcohol,
consume it AFTER your cheat meals. If you decide to have a dessert, have only ONE piece
and try to consume some type of protein first.
above.

Day 25 Thursday - Baseline
MEAL TYPE
1 P/S
2 P
3 P/S/V
4 P
5 P/V/O
6 P
Type Key: P = Protein S = Starch V =Vegetables
O = Fat

Day 26 Friday – Carb Down
MEAL TYPE
1 P/S
2 P
3 P/V/O
4 P
5 P/V/O
6 P
O = Fat


Day 27 Saturday – Carb Up / Cheat
MEAL TYPE
1 P/S
2 P/O
3 P/V/O
4 FF
5 FF
2. Avoid binging on desserts or overdoing it with alcohol. If you decide to have alcohol,
consume it AFTER your cheat meals. If you decide to have a dessert, have only ONE piece
and try to consume some type of protein first.
above.

Day 28 Sunday – Baseline
MEAL TYPE
1 P/S
2 P/O
3 P/S/V
4 P/O
5 P/V/O
6 P
Type Key: P = Protein S = Starch V =Vegetables
O = Fat

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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 Macro-PatterningTM Cycle System and Set-Up (Pg 21)

The Macro-PatterningTM Cycle Daily Nutrition Plan Templates

©2012 4cyclefatloss.com All right reserved. 3

Unfortunately, Wendy passed away back in November of 2009 so she’s no longer

And over the last few years I’ve mastered it.

©2012 4cyclefatloss.com All right reserved. 4

The Cons of Carb Intake

I’ll share exactly how to overcome this “catch 22” in a minute.

2. Consuming too many unhealthy carbs over lengthy periods of time

This happens because of chronically high insulin levels, which

©2012 4cyclefatloss.com All right reserved. 5

Consuming today’s modern (and genetically modified) wheat ends

Additionally, the gluten component in these types of carbs can make

4. Excess carb intake creates a lot of water retention, which leads to a

However, we need carbs to maintain a healthy metabolism.

This is why there’s so much confusion about carb intake. It can be a

This is where the Macro-Patterning™ Cycle comes in.

©2012 4cyclefatloss.com All right reserved. 6

In fact, glucose is one of the oldest evolutionary fuels on the planet.

©2012 4cyclefatloss.com All right reserved. 7

Storage usually continues until the muscle and/or liver is full.

©2012 4cyclefatloss.com All right reserved. 8

©2012 4cyclefatloss.com All right reserved. 9

That’s a load of B.S.

Here’s a smorgasbord of reasons why strategic carb intake is necessary…

The Pros of Carbs

In other words they promote an “anabolic” environment.

They do this primarily through the stimulation of insulin, which (like I

©2012 4cyclefatloss.com All right reserved. 10

So by regularly consuming all-natural starches and whole fruits you’ll increase

Additionally, carbs provide energy to the brain and the body.

3. Carbs fuel a necessary metabolic process called “glycolysis”, which fuels

©2012 4cyclefatloss.com All right reserved. 11

You’ll also be more efficient at generating adequate energy by promoting the

Another solid reason to eliminate processed whole wheat / grains.

All of this means one thing.

©2012 4cyclefatloss.com All right reserved. 12

1. Time them properly.

Trick #1: Carb Timing

This is especially effective if you workout in the a.m.

©2012 4cyclefatloss.com All right reserved. 13

 Accelerated depletion of muscle glycogen

©2012 4cyclefatloss.com All right reserved. 14

And because it helps improve insulin sensitivity.

Trick #2: Carb Preparation

Save them for your cheat day.

©2012 4cyclefatloss.com All right reserved. 15

Additionally, your energy will increase in a big way.

1. NEVER eat carbs by themselves

©2012 4cyclefatloss.com All right reserved. 16

Remember, high glycemic carbs + fat = potential fat storage.

A good rule of thumb for combinations is:

©2012 4cyclefatloss.com All right reserved. 17

4. Be conscious of fat intake before and after workouts

©2012 4cyclefatloss.com All right reserved. 18

Overcoming the “Adaptive Response”

©2012 4cyclefatloss.com All right reserved. 19

3. Carb-Up days (Re-feeds and Cheat Meals):