7 Day Carb Depletion Exercise Guide

7/21/2019 7 Day Carb Depletion Exercise Guide

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Copyright NoticeNo 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 andsigned permission from the author. All copyrights are reserved.

Disclaimer and/or Legal NoticesThis information provided in this book is for educational purposes only. I am not adoctor and this is not meant to be taken as medical advice. The informationprovided in this book is based upon my experiences as well as my interpretations

of the current research available.

The advice and tips given in this course are meant for healthy adults only. Youshould consult your physician to insure tips given in this course are appropriatefor your individual circumstances.

If you have any health issues or pre-existing conditions, please consult with yourphysician before implementing any of the information provided in this course.This product is for informational purposes only and the author does not acceptany responsibilities for any liabilities or damages, real or perceived, resultingfrom the use of this information.



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Exercising and the 7 Day DietWelcome to the 7 day diet – Advanced Depletion exercise guide!

The ultimate goal of Advanced Depletion outside of everything discussed in your Advanced Depletion manual is to burn more fat.

And since there’s a big difference between losing weight (water, fluids, muscle)and burning fat, it ’s important to understand the effect that short term carbrestriction has on fat loss.

When you deplete carbs (the right way) it forces the body to release morecatecholamines, which means more fatty acids will be present in the bloodstream. More free fatty acids (FFA) in the blood stream means you’ll have morefat to “burn off”. This bonus guide will provide an exercise protocol t hat will take

full advantage of this environment.

If you’re a beginner you’ll be performing lower intensity steady state cardio onTuesday, Thursday, and Saturday. If you’re experienced, you’ll be performing thehigher intensity bursting workouts on Tuesday and Thursday along with steadystate on Saturday.

That leaves Monday, Wednesday, and Friday for resistance training, but becauseyou’ll be depleting carbs aggressively I’m going to give you Friday off and haveyou performing a resistance training workout on Sunday a couple hours beforeyour cheat meal / re-feed.

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

Ok, I’m going to start by walking you through the two different types of resistancetraining you’ll be using on Monday, Wednesday, and Sunday . I’ll also give you aseparate protocol to follow if you’re a beginner vs. if yo u have more experience.

Through this process y ou’ll be focusing primarily on two things.

Accelerating the depletion process of muscle glycogen (stored energyinside your muscles primarily from carbohydrate intake)

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



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

ANYTIME you couple aggressive carb depletion with higher rep, short rest periodworkouts (which is what you’ll be doing) it’s going to be tough. In fact, I’ll let you

know right now that it can sometimes be a miserable, miserable experience.Just refer the chart below and you can see that there’s a direct relationshipbetween muscle glycogen content and exercise time to exhaustion. Thismeans you’ll most likely get fatigued a lot faster than normal.

For example, you might even get nauseous, lightheaded, or just have the intensedesire to track me down, kick my ass and call me names. All I can say is “sorry”.You’re just going to suck it up. If you want to double the results of AdvancedDepletion it’s going to require sacrifice and work.

Afte r all, it’s only one week. You CAN do this.

However, there’s also a big difference between pushing through misery andbeing unhealthy. The last thing I would ever want is for you to pass out – orworse yet, get hurt.



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This experience is going to vary greatly between each individual . I’ve had a lot ofadvanced exercisers go through this process and kick some butt with absolutelyno problems, while others experience every symptom from above.

Bottom line: Listen to your body.

If it’s telling you to slow down or take break, you need to listen. On the otherhand, don ’t be a wimp either. There will be times when you want to stop, but youneed to push through. You’re the only one who can tell the difference andnobody is going to be there to hold your hand. Pay close attention to your energyand how your body feels so you can discern the difference between fatigue andexhaustion.

Lastly, make sure your doctor has cleared you for diet and exercise before youattempt this or ANY high intensity exercise while lowering your carb intake. Evenif it is only short term, it’s always better to be safe than sorry. An ounce of

prevention goes a long way.Got it? Ok, let’s get to it.

We’re going to be focusing on two type s of resistance training.

1. Volume – Depletion training2. Rep Range Lactic Acid Training

You’ll combine both in each exercise session on Monday, Wednesday, andSunday of your first week. Believe me, you’ll be glad I gave you Friday off. You’llbe looking forward to it.

First, let’s briefly discuss each training protocol. Then we’ll go over t he followalong workouts you’ll be using.

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

seconds. At first, y ou’ll typically experience a very big “pump” with this type of training, butyou can expect that sensation to diminish after 3 or 4 days into your first weekbecause muscle glycogen will start to deplete rapidly by this point.





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Rep Range Lactic Acid TrainingThis type of training is specifically designed with short restintervals and a wide variety of rep ranges to increase

production of lactate (lactic acid).

The reason this happens is because of the anaerobicbreak down of glycogen, which causes the burningsensation in your muscles when you lift weights. Highlevels of lactate are directly correlated with the increasedrelease of growth hormone (GH).

This will be a worthy addition to the 7 day diet because GHhelps mobilize and burn fat.

In fact, if this training is done correctly, GH production can be up to nine timesnormal – enough to make Betty White look young again!

As you can see from the graph above, the older we get the more our levels of GH

decline. This means we have to find other pathways to naturally stimulate GHlevels. It’s our body’s all -natural anti-aging fat fighting hormone.

Not only does this workout lead to increased GH, but dramatic fat loss. I t’s alsoquite effective developing muscular endurance.



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

It might take some trial and error along with a little practice, but you must pick a

weight or exercise that will burn or put you near failure after 8 reps, after 12 reps,and after 25 reps.

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

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

Here’s how it works.

You’ll pick 3 exercises per body part. I recommend doing no more than one or

two rounds for each body part because the intensity is very demanding. Andwhile you’re depleting carbs this can be very, very challenging.

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

You’ll perform triple sets for each body part.Below is a sample body part with somesuggested movements, along with the

prescribed rest periods.

You can use totally different exercises if youwant, just make sure you’re following therep and rest scheme exactly as shown.

Again, we’ll stick with chest as an exampleto keep it simple .

Sample Rep Range – Lactic Acid Training Protocol

Chest:

1a. 8 Reps of Dumbbell PressesRest 10 seconds

2a. 12 Reps of push-ups or Dumbbell FlyesRest 10 seconds



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

Rest 2 minutes between rounds

- Beginners do one round- Experienced exercisers complete two rounds

Additional Tips for Rep Range Lactic Acid Training :

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

After you make it through the 7 day diet, strive to doeach circuit 2 - 3 times per workout. Advancedpeeps can work up to 4 rounds.

Use a slow rep tempo on the sets of 8 reps; amedium tempo on the sets of 12 reps; and a faster tempo on the sets of25.

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

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

Get ready though…it hurts. But it’s worth it.

These workouts demand a high level of motivation and energy , that’s whyonly one or two rounds are recommended while depleting. Otherwise, youmight not make it through the workouts.

By combining volume training with rep range lactic acid training you’ll maximizehormones and fat loss while using the most powerful way to accelerate thedepletion process. This protocol can potentially double the results of the

Advanced Depletion Cycle.

Now let’s move to your exercise schedule and workout charts…



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7 Day Diet Exercise Plan

Beginner

Experienced

If you’d like an 8 week completely done -for-you exercise and training packagewith over 50 exercise video tutorials, you can access it at this link:

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

TheWorkoutSplit

MONDAY TUESDAY WEDNESDAY THURSDAY *FRIDAY SATURDAY SUNDAYChest,Back &

Legs

Walk orSteadyState

Cardio20-30

minutes

Shoulders, Arms & Abs

Walk orSteady State

Cardio20-30

minutes

OFF A/ESteadyState

Cardio 30to 45

minutes

ChesBack,

Leg(1 to 2 h

befoCheat Mand/or

feedExerciseType

Rep RangeLactic Acidcombined

withVolume

Depletion

Lowintensity

cardio


with VolumeDepletion

Low intensitycardio

Lowintensity

cardio

VolumDeplet

ONL(no re

range laacid traion this d

TheWorkouts

MONDAY TUESDAY WEDNESDAY THURSDAY *FRIDAY SATURDAY SUNDAYChest,

Back, &Legs

Bursting /HIIT

See week 1 of Ab Targeted

Cardio andIntervalGuide

Shoulders, Arms, Abs, &

Calves

Threshold

See week 1 of Ab Targeted

Cardio andIntervalGuide

OFFor walk

for20 to 30minutes

A/ESteady State

Cardio45 to 60minutesSee Ab

TargetedCardio and

IntervalGuide

ChesBack,

Leg(1 to 2 h

befoCheat Mand/or

feed

ExerciseType


withVolume

Depletion

Highintensity

cardio


with VolumeDepletion

Highintensitycardio

Lowintensity

cardio

VolumDeplet

ONL(no re

range laacid trai

on this d

http://www.4cyclefatloss.com/exercise-sa.php






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7 Day Diet: Advanced DepletionNutrition & Supplement Timing Schedule

* Amino Acids are not mandatory but highly recommended to preventmuscle loss or damage

Time Type Leaner Individuals Overweight IndividualsUpon Waking *5 - 10 grams of Amino Acids (Protein for yourmuscles without thecalories)

*5 - 10 grams of Amino Acids (Protein for yourmuscles without thecalories)

Pre-Workout P/V 2 hours before exercise 3 hours before exercise

Directly beforeand after exercise



PostWorkout

P/V(low orno fats)

Immediately afterexercise

30 to 60 minutes AFTERexercise

Anytimeof theday

7 Day Diet Exercise(see schedule above)

7 Day Diet Exercise(see schedule above)

Before bed *5 - 10 grams of Amino Acids (Protein for yourmuscles without thecalories)


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How to use the Intensity Scale-1 to 5-

1 = Warm up (doesn’t really burn or get heart rate up) 2 = Moderately Difficult (starts to burn a little)3 = Hard (moderate burn – should start to breath heavy)4 = Very Hard (burns like crazy – feels like cardio)5 = Maximum Difficulty (makes you want to cry – shouldbreak a major sweat and elevate heart rate in a BIGway)

7 Day Diet Exercise Guide

7 Day Diet Workout Log Sheet Explained

http://4cyclefatloss.com/members/7-day-diet/7-day-diet-logs-standalone.php





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Rep-Range Lactic Acid / Volume-DepletionHybrid Combo Master Workout Chart

The protocol and intensity levels have been customized to accommodate therecovery and energy aspect of Advanced Depleting.

Part 1: Perform 10 sets of 10 reps for the assigned body part following the exactrest protocol prescribed.

Rest 3 minutes, pick a different exercise for same body then move to Part 2, RepRange-Lactic Acid Finishers.

Perform 8 reps, rest 10 seconds, perform 12 reps, rest 10 seconds, and perform25 reps. Rest 2 minutes. If you have the energy to do so, you can repeat cyclefor a total of 2 rounds per body part.

Repeat entire workout for next assigned body part. This equals 16 sets per bodypart.

Body Parts: Set#

IntensityLevel

BodyPart

1

BodyPart

2

BodyPart

3

Reps Rest(Seconds)

Volume-Depletion

Body part 1:(Exercise will be listed here)



1 1 10 602 2 10 603 2 - 3 10 604 3 10 605 3 10 606 3 - 4 10 457 4 10 458 4 - 5 10 309 5 10 010 5 10 180

Round 1: RR-LA(Body part and exercise willbe listed here)

11 3 8 1012 4 12 1013 5 25 120

Round 2: Same as aboveonly if you have the energy 14 3 8 10

15 4 12 1016 5 25 180



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Rep-Range Lactic Acid / Volume-DepletionHybrid Combo: Day 1 Monday

The protocol and intensity levels have been customized to accommodate therecovery and energy aspect of Advanced Depleting.

Part 1: Perform 10 sets of 10 reps for the assigned body part following the exactrest protocol prescribed.

Rest 3 minutes, pick a different exercise for same body then move to Part 2, RepRange-Lactic Acid Finishers.

Perform 8 reps, rest 10 seconds, perform 12 reps, rest 10 seconds, and perform25 reps. Rest 2 minutes. If you have the energy to do so, you can repeat cyclefor a total of 2 rounds per body part.

Repeat entire workout for next assigned body part. This equals 16 sets per bodypart.

Body Parts:Chest, Back, Legs

Set#

IntensityLevel

Chest Back Legs Reps Rest(Seconds)

Volume-Depletion

Chest: Push-ups(choice)

Back: Pull-ups(choice)

Legs: Squat(choice)

1 1 10 602 2 10 603 2 - 3 10 604 3 10 605 3 10 606 3 - 4 10 457 4 10 458 4 - 5 10 309 5 10 010 5 10 180

Round 1: RR-LAChest: DB Press (choice)Back: Pull down (choice)Legs: Lunge (choice)

11 3 8 1012 4 12 1013 5 25 120

Round 2: Same as aboveonly if you have the energy 14 3 8 10

15 4 12 1016 5 25 180



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Rep-Range Lactic Acid / Volume-DepletionHybrid Combo: Day 3 Wednesday

**Abs (optional): Pick an exercise and perform 2 Rounds of RepRange-Lactic Acid Finishers Only

The protocol and intensity levels have been customized to accommodate the recoveryand energy aspect of Advanced Depleting.

Part 1: Perform 10 sets of 10 reps for the assigned body part following the exact restprotocol prescribed.

Rest 3 minutes, pick a different exercise for same body then move to Part 2, Rep Range-Lactic Acid Finishers.

Perform 8 reps, rest 10 seconds, perform 12 reps, rest 10 seconds, and perform 25 reps.Rest 2 minutes. If you have the energy to do so, you can repeat cycle for a total of 2rounds per body part.

Repeat entire workout for next assigned body part. This equals 16 sets per body

Body Parts:Shoulders, Arms, Abs

Set#

IntensityLevel

Shoulders Biceps Triceps Reps Rest(Seconds)

Volume-Depletion

Shoulders: Press(choice)

Biceps: DB Curls(choice)

Triceps: Extensions(choice)

1 1 10 602 2 10 603 2 - 3 10 604 3 10 605 3 10 606 3 - 4 10 457 4 10 458 4 - 5 10 309 5 10 010 5 10 180

Round 1: RR-LAShoulders: DB Lateral RaiseBiceps: Cable CurlTriceps: Cable Push Down

11 3 8 1012 4 12 1013 5 25 120

Round 2: Repeat same asabove only if you have theenergy

14 3 8 1015 4 12 1016 5 25 Done!



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Volume-Depletion Full Body Circuit:Day 7 - Sunday

**Perform this workout 1 to 2 hours before your Cheat Mealand/or Re-feed

The protocol and intensity levels have been customized to accommodatethe recovery and energy aspect of Advanced Depleting.

Part 1: Perform 10 sets of 10 reps for the assigned body part following theexact rest protocol prescribed.

Rest 3 minutes, move to the next body part and repeat until all three bodyparts are completed.

If you have energy (and I doubt you will on day 7 of depleting), you can doa quick arms workout at the end with one or two rounds of the Rep Range-Lactic Acid Protocol. This totally optional and not necessary.

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

Body Parts:Chest, Back, Legs

Set#

IntensityLevel

Chest Back Legs Reps Rest(Seconds)

Volume-Depletion

Chest: Push-ups(choice)

Back: Pull-ups(choice)

Legs: Squat(choice)

1 1 10 602 2 10 603 2 - 3 10 604 3 10 605 3 10 606 3 - 4 10 457 4 10 458 4 - 5 10 309 5 10 010 5 10 180

Documents

7 Day Carb Depletion Exercise Guide