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Disclaimer and/or Legal Notices This information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
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Exercising and the 7 Day Diet Welcome 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 carb restriction has on fat loss. When you deplete carbs (the right way) it forces the body to release more catecholamines, which means more fatty acids will be present in the blood stream. More free fatty acids (FFA) in the blood stream means you’ll have more fat to “burn off”. This bonus guide will provide an exercise protocol that will take full advantage of this environment. If you’re a beginner you’ll be performing lower intensity steady state cardio on Tuesday, Thursday, and Saturday. If you’re experienced, you’ll be performing the higher intensity bursting workouts on Tuesday and Thursday along with steady state on Saturday. That leaves Monday, Wednesday, and Friday for resistance training, but because you’ll be depleting carbs aggressively I’m going to give you Friday off and have you performing a resistance training workout on Sunday a couple hours before your cheat meal / re-feed. This will ensure the carbs are “partitioned” directly into muscle tissue and avoid any and all fat spillover from the cheat to provide both the hormonal and metabolic benefits of adding carbohydrates back into your plan. Ok, I’m going to start by walking you through the two different types of resistance training you’ll be using on Monday, Wednesday, and Sunday. I’ll also give you a separate protocol to follow if you’re a beginner vs. if you have more experience. Through this process you’ll be focusing primarily on two things.
Accelerating the depletion process of muscle glycogen (stored energy inside your muscles primarily from carbohydrate intake)
Utilizing the high levels of fat burning hormones that will be present in the blood stream from the short term low carb intake inside your Advanced Depletion manual
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Before we begin, I want to start off by giving you a friendly warning about using exercise and advanced carb depletion together. ANYTIME you couple aggressive carb depletion with higher rep, short rest period workouts (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 relationship between muscle glycogen content and exercise time to exhaustion. This means you’ll most likely get fatigued a lot faster than normal.
For example, you might even get nauseous, lightheaded, or just have the intense desire 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 Advanced Depletion it’s going to require sacrifice and work. After all, it’s only one week. You CAN do this. However, there’s also a big difference between pushing through misery and being unhealthy. The last thing I would ever want is for you to pass out – or worse yet, get hurt.
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This experience is going to vary greatly between each individual. I’ve had a lot of advanced exercisers go through this process and kick some butt with absolutely no 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 other hand, don’t be a wimp either. There will be times when you want to stop, but you need to push through. You’re the only one who can tell the difference and nobody is going to be there to hold your hand. Pay close attention to your energy and how your body feels so you can discern the difference between fatigue and exhaustion. Lastly, make sure your doctor has cleared you for diet and exercise before you attempt this or ANY high intensity exercise while lowering your carb intake. Even if 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 types of resistance training. 1. Volume – Depletion training 2. Rep Range Lactic Acid Training You’ll combine both in each exercise session on Monday, Wednesday, and Sunday of your first week. Believe me, you’ll be glad I gave you Friday off. You’ll be looking forward to it. First, let’s briefly discuss each training protocol. Then we’ll go over the follow along workouts you’ll be using.
Volume – Depletion Training Volume – Depletion training (sometimes referred to as German Volume) combines a high number of sets with a high number of reps. The reps will usually be anywhere from 8 to 12 and the rest periods will typically range from 30 to 60 seconds. At first, you’ll typically experience a very big “pump” with this type of training, but you can expect that sensation to diminish after 3 or 4 days into your first week because muscle glycogen will start to deplete rapidly by this point.
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This type of training triggers several important metabolic factors:
The rapid depletion of muscle glycogen Stressing of creatine phosphate stores Release of catecholamines (fat burning hormones)
The result ends up being increased fat loss and “super-compensation”. This effect simply means storage that’s well above normal levels when you add starches and fruits back into your plan starting in week two. This will also increase insulin sensitivity, glucose uptake, and glycogen synthesis. Again, under these conditions your body will store carbs at a much faster rate than normal after you start consuming them again. Additionally, this type of training burns a lot of calories during the workout and for several hours after. And lastly, it’s easier on the body and joints than tradition hypertrophy type of training that requires heavier loads. The standard protocol for volume training is typically 10 x 10 or sometimes 8 x 8. Ten sets of ten reps or eight sets of eight reps. Not the most exciting training protocol in the world, but it works. Here’s how it’s done:
Sample Volume – Depletion Training Protocol Body part: Chest Exercise: Dumbell press (even push-ups can work effectively with volume training) -
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Select a weight that’s approximately 50 to 60% of your one rep max. This will usually be a weight you can do 15 reps with comfortably. You’ll try to use the same exact weight for all 10 sets. If you can’t complete at least 8 to 10 reps as you move into sets 7 through 10 than you might have to lower the weight to hit the prescribed 10 reps on the last few sets. Perform 10 sets of 10 reps with 60 seconds rest You’ll cut the rest down as you move into sets 7 through 10 (details below)
After performing 10 sets of 10 reps, you’ll rest 3 minutes and move to the reprange lactic acid training for chest (detailed workout chart below)
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Rep Range Lactic Acid Training This type of training is specifically designed with short rest intervals and a wide variety of rep ranges to increase production of lactate (lactic acid). The reason this happens is because of the anaerobic break down of glycogen, which causes the burning sensation in your muscles when you lift weights. High levels of lactate are directly correlated with the increased release of growth hormone (GH). This will be a worthy addition to the 7 day diet because GH helps mobilize and burn fat. In fact, if this training is done correctly, GH production can be up to nine times normal – 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 GH levels. 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. It’s also quite effective developing muscular endurance.
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At first glance this workout seems fairly simple and easy, but if done properly it is anything but easy. The secret to making this workout effective is choosing the correct 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 upon completion 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. And while 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 out with volume training. You’ll perform triple sets for each body part. Below is a sample body part with some suggested movements, along with the prescribed rest periods. You can use totally different exercises if you want, just make sure you’re following the rep and rest scheme exactly as shown. Again, we’ll stick with chest as an example to keep it simple.
Sample Rep Range – Lactic Acid Training Protocol Chest:
1a. 8 Reps of Dumbbell Presses Rest 10 seconds
2a. 12 Reps of push-ups or Dumbbell Flyes Rest 10 seconds 7
3a. 25 Reps of Cable Crossovers or other chest machine (wall push ups can work too because you have to knock out 25 reps and your chest will be 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 your exercise stations might irritate you. As such, you may need to improvise and do different movements.
After you make it through the 7 day diet, strive to do each circuit 2 - 3 times per workout. Advanced peeps can work up to 4 rounds.
Use a slow rep tempo on the sets of 8 reps; a medium tempo on the sets of 12 reps; and a faster tempo on the sets of 25.
You must use the entire rest period. If you do not, you might not be able to use sufficient weight (or complete the prescribed reps). This will negatively affect the lactic acid stimulation.
Doing fewer reps than what is prescribed will not stimulate enough lactate and consequently not produce enough GH. If you fail before you hit the target number of reps (this happens on the set of 25 reps all the time), just pause, set the weight down, count to five and go again until you hit your target number. Get ready though…it hurts. But it’s worth it.
These workouts demand a high level of motivation and energy, that’s why only one or two rounds are recommended while depleting. Otherwise, you might not make it through the workouts.
By combining volume training with rep range lactic acid training you’ll maximize hormones and fat loss while using the most powerful way to accelerate the depletion process. This protocol can potentially double the results of the Advanced Depletion Cycle. Now let’s move to your exercise schedule and workout charts… 8
7 Day Diet Exercise Plan Beginner The Workout Split
Exercise Type
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
*FRIDAY
SATURDAY
SUNDAY
Chest, Back & Legs
Walk or Steady State Cardio 20-30 minutes
Shoulders, Arms & Abs
Walk or Steady State Cardio 20-30 minutes
OFF
A/E Steady State Cardio 30 to 45 minutes
Chest, Back, & Legs
Low intensity cardio
Rep Range Lactic Acid combined with Volume Depletion
Rep Range Lactic Acid combined with Volume Depletion
Low intensity cardio
Low intensity cardio
(1 to 2 hours before Cheat Meal and/or Refeed)
VolumeDepletion ONLY (no rep range lactic acid training on this day)
Experienced The Workouts
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
*FRIDAY
SATURDAY
SUNDAY
Chest, Back, & Legs
Bursting / HIIT
Shoulders, Arms, Abs, & Calves
Threshold
OFF or walk for 20 to 30 minutes
A/E Steady State Cardio 45 to 60 minutes
Chest, Back, & Legs
See week 1 of Ab Targeted Cardio and Interval Guide
Exercise Type
Rep Range Lactic Acid combined with Volume Depletion
High intensity cardio
See week 1 of Ab Targeted Cardio and Interval Guide
Rep Range Lactic Acid combined with Volume Depletion
High intensity cardio
See Ab Targeted Cardio and Interval Guide
Low intensity cardio
(1 to 2 hours before Cheat Meal and/or Refeed)
VolumeDepletion ONLY (no rep range lactic acid training on this day)
If you’d like an 8 week completely done-for-you exercise and training package with over 50 exercise video tutorials, you can access it at this link:
==> 4CS Exercise and Training Accelerator Pack <==
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7 Day Diet: Advanced Depletion Nutrition & Supplement Timing Schedule Time Type Upon Waking
Leaner Individuals *5 - 10 grams of Amino Acids (Protein for your muscles without the calories) 2 hours before exercise
PreP/V Workout Directly before *5 - 10 grams of Amino and after exercise Acids (Protein for your muscles without the calories) P/V Immediately after Post (low or exercise Workout no fats) Anytime 7 Day Diet Exercise of the (see schedule above) day Before bed *5 - 10 grams of Amino Acids (Protein for your muscles without the calories)
Overweight Individuals *5 - 10 grams of Amino Acids (Protein for your muscles without the calories) 3 hours before exercise *5 - 10 grams of Amino Acids (Protein for your muscles without the calories) 30 to 60 minutes AFTER exercise 7 Day Diet Exercise (see schedule above) *5 - 10 grams of Amino Acids (Protein for your muscles without the calories)
* Amino Acids are not mandatory but highly recommended to prevent muscle loss or damage
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How to use the Intensity Scale -1 to 51 = 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 – should break a major sweat and elevate heart rate in a BIG way)
7 Day Diet Exercise Guide 7 Day Diet Workout Log Sheet Explained
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Rep-Range Lactic Acid / Volume-Depletion Hybrid Combo Master Workout Chart Body Parts:
Volume-Depletion
Body part 1: (Exercise will be listed here)
Body part 2: (Exercise will be listed here)
Body part 3: (Exercise will be listed here)
Round 1: RR-LA (Body part and exercise will be listed here)
Round 2: Same as above only if you have the energy
Set #
Intensity Level
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
1 2 2-3 3 3 3-4 4 4-5 5 5 3 4 5 3 4 5
Body Part 1
Body Part 2
Body Part 3
Reps
10 10 10 10 10 10 10 10 10 10 8 12 25 8 12 25
Rest (Seconds)
60 60 60 60 60 45 45 30 0 180 10 10 120 10 10 180
The protocol and intensity levels have been customized to accommodate the recovery and energy aspect of Advanced Depleting. Part 1: Perform 10 sets of 10 reps for the assigned body part following the exact rest protocol 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 2 rounds per body part. Repeat entire workout for next assigned body part. This equals 16 sets per body part.
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Rep-Range Lactic Acid / Volume-Depletion Hybrid Combo: Day 1 Monday Body Parts: Chest, Back, Legs Volume-Depletion
Chest: Push-ups (choice) Back: Pull-ups (choice) Legs: Squat (choice) Round 1: RR-LA Chest: DB Press (choice) Back: Pull down (choice) Legs: Lunge (choice)
Round 2: Same as above only if you have the energy
Set #
Intensity Level
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
1 2 2-3 3 3 3-4 4 4-5 5 5 3 4 5 3 4 5
Chest
Back
Legs
Reps
10 10 10 10 10 10 10 10 10 10 8 12 25 8 12 25
Rest (Seconds)
60 60 60 60 60 45 45 30 0 180 10 10 120 10 10 180
The protocol and intensity levels have been customized to accommodate the recovery and energy aspect of Advanced Depleting. Part 1: Perform 10 sets of 10 reps for the assigned body part following the exact rest protocol 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 2 rounds per body part. Repeat entire workout for next assigned body part. This equals 16 sets per body part.
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Rep-Range Lactic Acid / Volume-Depletion Hybrid Combo: Day 3 Wednesday Body Parts: Shoulders, Arms, Abs Volume-Depletion
Shoulders: Press
(choice) Biceps: DB Curls
(choice) Triceps: Extensions
(choice) Round 1: RR-LA Shoulders: DB Lateral Raise Biceps: Cable Curl Triceps: Cable Push Down
Round 2: Repeat same as above only if you have the energy
Set #
Intensity Shoulders Biceps Level
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
1 2 2-3 3 3 3-4 4 4-5 5 5 3 4 5 3 4 5
Triceps Reps
10 10 10 10 10 10 10 10 10 10 8 12 25 8 12 25
Rest (Seconds)
60 60 60 60 60 45 45 30 0 180 10 10 120 10 10 Done!
**Abs (optional): Pick an exercise and perform 2 Rounds of Rep Range-Lactic Acid Finishers Only
The protocol and intensity levels have been customized to accommodate the recovery and energy aspect of Advanced Depleting. Part 1: Perform 10 sets of 10 reps for the assigned body part following the exact rest protocol prescribed. Rest 3 minutes, pick a different exercise for same body then move to Part 2, Rep RangeLactic 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 2 rounds per body part. Repeat entire workout for next assigned body part. This equals 16 sets per body
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Volume-Depletion Full Body Circuit: Day 7 - Sunday Body Parts: Chest, Back, Legs Volume-Depletion
Chest: Push-ups (choice) Back: Pull-ups (choice) Legs: Squat (choice)
Set #
Intensity Level
1 2 3 4 5 6 7 8 9 10
1 2 2-3 3 3 3-4 4 4-5 5 5
Chest
Back
Legs
Reps
10 10 10 10 10 10 10 10 10 10
Rest (Seconds)
60 60 60 60 60 45 45 30 0 180
**Perform this workout 1 to 2 hours before your Cheat Meal and/or Re-feed
The protocol and intensity levels have been customized to accommodate the recovery and energy aspect of Advanced Depleting. Part 1: Perform 10 sets of 10 reps for the assigned body part following the exact rest protocol prescribed. Rest 3 minutes, move to the next body part and repeat until all three body parts are completed. If you have energy (and I doubt you will on day 7 of depleting), you can do a quick arms workout at the end with one or two rounds of the Rep RangeLactic Acid Protocol. This totally optional and not necessary. NOTE: You can also perform these in a Triple Set Fashion to increase intensity. 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.
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