4 Day Diet

2011 247FatLoss.com. All Rights Reserved.

The 4 Day Diet

4 Days to Rapid Fat Loss Results

JOEL MARION, CISSN, NSCA-CPT

CRAIG BALLANTYNE, CSCS
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Legal Disclaimer
The information presented in this work is by no way intended as medical advice or as a substitute
for medical counseling. The information should be used in conjunction with the guidance and
care of your physician. Consult your physician before beginning this program as you would with
any exercise and nutrition program. If you choose not to obtain the consent of your physician
and/or work with your physician throughout the duration of your time using the
recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of
247FatLoss.com, there are risks of injury or illness which can occur because of your use of the
aforementioned information and you expressly assume such risks and waive, relinquish and
release any claim which you may have against 247FatLoss.com, or its affiliates as a result of any
future physical injury or illness incurred in connection with, or as a result of, the use or misuse of
the program.
What the 4 Day Diet does:

Our goal with the 4 Day Diet program is simple: to help you lose a BUNCH of fat
in just 4 days, WITHOUT sacrificing metabolism or the fear of rebound weight
gain.

Here's how we get it done:

The 3 Types of Days in the 4 Day Diet
Program

Within the 4 Days of the 4 Day Diet program there are 3 different types of days:

1: Fast Day
2: Moderate Carb Day
3: Low Carb Day (used twice)

In just a minute were going to go over the specifics of each type of day, but
quickly let's take a look at the full four days in chart form then talk about the two
types of meals you'll be using throughout the week.
4 Day Diet Outline

Day 1 Day 2 Day 3 Day 4

Fast Day

Moderate Carb
Day
Low Carb Day Low Carb Day
Morning
Metabolic
Resistance
Training

Afternoon
Interval Training
Morning
Metabolic
Resistance
Training
Morning
Metabolic
Resistance
Training

Afternoon
Interval Training
Morning
Metabolic
Resistance
Training

The style of diet is highlighted in blue under each day and the prescribed
workouts are highlighted in yellow

The exact workouts you'll do with this program are included in the second half of
this document.
Carb Syncing, Nutrient Combing, and Two
Types of Meals

Over the course of the 4 Day Diet you will consume 2 types of meals:

1. Protein + Fat (P+F)
2. Protein + Carbs (P+C)

Again, these are the two "approved" styles of meals that allow us to implement
the food combining principles we previously discussed (avoiding the "deadly
combination" of carbs and fat).

Secondly, this type of meal set up allows us to employ Carb Syncing where you
will be eating carbs earlier in the day when insulin sensitivity and carbohydrate
tolerance are at their peak, while avoiding them in the later hours when these
things naturally decline.

For this reason, the Moderate Carbohydrate Day will start with P+C meals
around your morning workout and transition to P+F meals later in the day. The
Low Carb Day will consist of all P+F meals.

The Numbers

The Moderate Carb Day

On the Moderate Carb Day you'll consume 8 x Lean Body Mass in calories with a
macronutrient breakdown of 35% Protein, 40% Carbohydrates, and 25% fat.

**See Appendix A for calculating Lean Body Mass and Macronutrient
Breakdowns.

Morning meals will be protein + carb (minimal fat), and afternoon/evening meals
will be protein + fat (minimal carbs).

NOTE: The final meal of each day is always the same. One scoop of
Prograde Protein + 1 serving of EFA Icon.

The protein will serve to provide amino acids to muscle tissue to offset muscle
breakdown as you sleep and facilitate recovery within the body. Also, research
Sample Moderate Carb Day; Morning MRT Workout
(Recommended)

8:00 am Breakfast Meal (P+C)

10:30 am Mid-morning Meal (P+C)

1:00 pm Lunch Meal (P+C)

4:00 pm Mid-afternoon Meal (P+F)

6:30 pm Dinner Meal (P+F)

10:00 pm Pre-bed Snack (P+F)
has shown that the many benefits of fish oil are only seen once the compound is
absorbed in to the various cells of the body, thus it is recommended that you
consume EFA Icon just prior to bedtime to avoid these super fats from simply
being burned as energy during the day.

Summary for The Moderate Carb Day: Consume 8 x LBM in calories with a
macronutrient breakdown of 35% Protein, 40% Carbohydrates, 25% Fat. Free
veggies are permissible as desired.

Low Carb Days

On the two Low Carb days youll consume 8 x Lean Body Mass in calories with a
macronutrient breakdown of 40% Protein, 10% Carbohydrates, 50% Fat.

**See Appendix A for calculating Lean Body Mass and Macronutrient
Breakdowns.

As the name suggests, on Low Carb days you will be following a low carb style
diet to keep insulin low and to maximize the effectiveness of the prolonged
increase in metabolism caused by the Metabolic Resistance Training sessions.

All meals will be protein + fat (minimal carbs).

Naturally, there will be some "trace" amounts of carbs that naturally occur in the
various protein and fat sources you choose. Just aim to keep your daily carb
intake to less than 10% of total calories.

A sample timeline for Low Carb days is below.

NOTE: The final meal of each day is always the same. One scoop of
Prograde Protein + 1 serving of EFA Icon.

Summary for Low Carb Days: Consume 8 x LBM in calories with a
macronutrient breakdown of 40% Protein, 10% Carbohydrates, and 50% Fat. All
meals on this day are P+F. Free veggies are permissible as desired.

The Fast Day

The purpose of the Fast Day is simple: to create a massive calorie deficit.

On this day you will consume nothing but fluids (non-calorie beverages in
moderation are OK, but water should comprise the majority of your fluid intake)
while strategically supplementing with Branched Chain Amino Acids (BCAAs) to
offset and prevent any catabolism of muscle.

Sample Low Carb Day

8:00 am Breakfast Meal (P+F)

10:30 am Mid-morning Meal (P+F)

1:00 pm Lunch Meal (P+F)

5:00 pm Mid-afternoon Meal (P+F)

7:00 pm Dinner Meal (P+F)

10:00 pm Pre-bed Snack (P+F)
To put it in simple terms, BCAAs are the best part of protein. So, if you were to
consume 10 grams of BCAAs, youre essentially consuming 10 grams of protein,
only its super protein.

The guidelines for BCAA intake on this day are as follows:

0.3 grams per pound of Body Weight (total body weight, not lean body mass)
split over 6 doses taken throughout the day.

So, for a 200 lb individual, theyd require 60 grams of BCAAs, split over 6 doses,
or six 10-gram doses taken throughout the day.

For a 150 lb individual, 45 grams of BCAAs, or six 7.5 gram doses taken
throughout the day.

You get the point 0.3 x Body Weight split evenly over 6 doses throughout the
day.

And, as I always do for my customers, I put in a few calls to get you a 15%
discount on one of the best BCAA blends on the market from Prograde Nutrition.
To get your discount, go to:

http://www.ProgradeDiscount.com and be sure to use the coupon code 247fl at
checkout.

Acceptable Carbohydrate Choices for Resistance Training Diet
Days

Legumes: kidney beans, black beans, black-eyed peas, lima beans, red
beans, marrowfat peas, chickpeas, pinto beans, butter beans, navy beans,
lentils
Fruit: apples, oranges, apricots, peaches, pears, grapes, kiwi, mango,
watermelon, honeydew, cantaloupe, rhubarb, plum, pineapple, papaya,
grapefruit, grapes, blueberries, strawberries, blackberries, raspberries,
cranberries, cherries
No-sugar added apple sauce
Light Yogurt (no sugar added)
Other Vegetables: artichoke, beets, pumpkin, rutabaga, squash
Whole Grain Breads: 100% Whole Wheat, Pumpernickel, Rye, Oat Bran,
Buckwheat, Barley Kernal
Other Grains: barley, basmati, quinoa, 100% whole wheat tortilla wraps
Oatmeal, oat bran
Sweet potato, yam
Wild rice, brown rice
Couscous
Cornmeal
Cereals: All-Bran, Special K, Cheerios, Fiber One, Bran Chex, Bran
Flakes
Pasta any type
New potatoes
Corn, Peas, Parsnips
Bananas

Ideally, the bulk of carbs on these days should come from legumes and fruits and
a small amount of the starchier carbs listed toward the latter part of the list.
Additionally, there is no limit to the amount of free veggies you consume on
these days.

Acceptable Protein Sources

Beef (steak, ground beef, etc)
Cottage Cheese
Deer/Venison
Eggs (whole or whites)
Finfish (salmon, tilapia, haddock, mackerel, tuna, bluefish, herring, etc)
Ham (fresh)
Lamb
Milk protein powders (whey and/or casein)
Pork (tenderloin, chop, etc)
Shellfish (scallops, shrimp, clams, oysters, crab, lobster, etc)
Skinless Chicken (breast, thigh, wing, etc)
Turkey breast
Acceptable Fat Sources

Dairy

Butter
Cheese
Cottage Cheese
Cream

Fat-containing Meats

Beef
Chicken (dark meat)
Duck
Lamb
Pork

Fish

Anchovies
Bluefish
Herring
Salmon
Mackerel
Sardines
Tuna

Oils

Coconut Oil
Extra Virgin Olive oil
Flax-seed oil
Marine/Fish oils
Udos Choice Oil Blend
Hemp Oil

Raw Nuts

Almonds
Brazil Nuts
Hazelnuts
Peanuts (in moderation)
Pecans
Walnuts

Other

All Natural Peanut Butter (in
moderation)
Almond Butter
Avocado/Guacamole
Flax seeds (ground)
Eggs

NOTE: Because some protein sources are also ample sources of fat, they are listed
under both the acceptable proteins and fats lists.
Free Veggies

Asparagus
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard Greens
Cucumber
Eggplant
Fennel
Green Onion
Leek
Lettuce any type
Mushroom
Okra
Onion
Pepper, Bell
Radish
Snow Peas
Spinach
Tomato
Zucchini

*Free Veggies can be added to any meal or consumed as a snack throughout the day
on any day.
The 4 Day Diet and 24/7 Fat Loss
Supplementation Plan

IMPORTANT NOTE: Please realize that the majority of the supplements recommended
are replacing food. While there is up front cost, you are actually saving quite a bit of
money over the course of the program by decreasing your grocery expenses. Bottom
line, following the program to the letter along with the supplements (most of which are
just food replacements) will get you the best results, and over the course of the next 8
weeks I guarantee youll spend considerably less on the recommended supplements
than you would buying your regular groceries and going out to eat. Just a little up front
perspective as you move forward to get the most out of the next 8 weeks.

As youve seen throughout this manual, Ive recommended the use of several
fundamental/foundation supplements that I believe everyone should be using to
maximize results and overall health.

These are food-based and nutrient-based supplements (protein, carbohydrate, essential
fatty acids, essential vitamins/minerals/antioxidants), NOT bogus quick-fix supplements
making outrageous claims.

The supplements that I recommend come from Prograde Nutrition and are available at
www.ProgradeDiscount.com (a special link for 4 Day Diet and 24/7 Fat Loss
customers).

Best part, as alluded to above, I like to work out special deals for my customers, so I got
on the phone with Prograde and got them to agree to give you 15% OFF as someone
who has chosen to invest in the 24/7 Fat Loss system. Pretty cool, huh? Just be sure
to use the special links in the program materials along with the coupon code 247fl at
checkout (all lowercase, no spaces) and get 15% off your entire order.


Why do I recommend Prograde? Simple:

First and foremost, they are the brand of supplements that I personally use. If I
dont use and believe it to be beneficial to ME, I dont recommend it to my
customers. Period.

The supplements are of the highest quality and you get exactly what the labels
says (they are a certified GMP [Good Manufacturing Practices] A rated
manufacturer; the highest possible certification for quality control). This is a
MAJOR problem with other brands, and one of the major reasons I am so
comfortable recommending Prograde.

Most importantly, they are an honest, stand-up company that only produces the
foundation supplements that truly make a difference - the exact supplements I
recommend - and nothing more. They dont try to get over on consumers by
putting together a bunch of B.S. products with the many quick-fix claims that
you often see.

The specific supplements I recommend for use with the 4 Day Diet and 24/7 Fat
Loss programs are:

Prograde Protein (the Stevia sweetened, cold-processed,
pharmaceutical grade protein supplement) Prograde Protein is the perfect
protein to use as a convenient meal or snack on any day of the 4 Day Diet and
24/7 Fat Loss program, as well as the pre-bed meal daily. Its made from cold-
processed, pharmaceutical grade whey (instead of the high-temperature
processing that other manufacturers use, severely degrading protein quality), and
contains the full spectrum of amino acids (including a hefty dose of branch chain
amino acids) to promote the retention of your hard-earned calorie-burning lean
muscle tissue. Available in Chocolate, Vanilla, and Orange Crme. Three
containers will provide a 4-week supply of protein to be used in the pre-bed
meal and as a convenient meal placement throughout the diet days.

IMPORTANT NOTE: Please remember that each shake replaces a meal for only
a couple bucks (there arent many healthy, nutrient rich meals out there that cost
a couple dollars), and make the food-cost of each day substantially cheaper.

Prograde Workout (Post workout recovery beverage) - ideal formulation of
fast acting proteins and carbohydrates to support stimulate calorie-burning lean
muscle mass and recovery. Use on resistance training days. One bottle will
last approximately 4 weeks.

Prograde Branched Chain Amino Acids (BCAAs) You will be consuming 0.3
grams of Branched Chain Amino Acids (BCAAs) per pound of body weight split
over 6 doses on Fast Days to offset and prevent the breakdown and catabolism
of muscle (i.e. muscle loss).

To put it in simple terms, BCAAs are the best part of protein. So, if you were to
consume 10 grams of BCAAs, youre essentially consuming 10 grams of protein,
only its super protein. Two bottles will last approximately 4 weeks.

Prograde Metabolism (fat loss accelerator and metabolism support)
Prograde Metabolism is Progrades brand new fat burning and metabolism
support supplement. Its backed by a ton of science (Ive honestly never seen a
supplement so well researched) and will absolutely accelerate your results on the
24/7 Fat Loss program even further. One bottle will last approximately 4
weeks.

VGF 25+ for men/women (multi-nutrient for men/women) VGF 25+ is
MUCH more than a multi-vitamin as its made directly from more than 25 whole
vegetables, greens and fruits (thus the name). One bottle will last
approximately 4 weeks.

EFA Icon (extremely pure, potent essential fatty acids) Fish oil (omega-3
fatty acid) is the number one supplement that I believe everyone should be taking
for fat loss and overall health, no matter who you are, across the board. To
name just a few of the fat burning and health benefits these wonder fats
possess, omega-3 fatty acids have been shown to decrease the risk for
developing heart disease and cancer, decrease blood pressure, improve liver
and kidney function, reduce joint pain, improve vision, improve diabetic
conditions, decrease occurrences and intensities of migraine headaches,
increase circulating levels of leptin, reduce stress, and increase metabolic
rate.

If you are not using fish oil, make it a point to start supplementing with it right
away. As for EFA icon, it has several benefits over conventional fish oil in that it
is the most absorbed form of fish oil, highly potent and high quality without any
toxins such as trace mercury.

Not only does this carry the quality benefit, but because of its high potency, you
dont have to worry about choking down large quantities of big horse pill, low-
quality fish oil. In fact, just 2 small pills are the equivalent of TEN large standard
fish oil capsules and only a total of a gram of fat. One bottle will last
approximately 4 weeks.

Again, keep in mind that protein powder, pre/post workout beverage, and BCAAs
are essentially FOOD -- while the cost adds up a bit, you are substituting them for
MEALS and they average only a couple bucks each (there arent many healthy,
nutrient-rich meals out there that only cost a couple bucks).

This is how I actually SAVE money on groceries each month (the regular use of
Prograde Protein, Workout, and BCAAs typically cuts my food cost by one third
each month, easily), and when you use them, youll do the same.

One last very important thing - they also offer a very convenient shipped-right to your
door monthly program (this is what I do) in which you get free shipping and a huge
discount on bulk orders.

Basically, they send you a months supply each month of the supplements you choose
(so you never have to worry about reordering or running out), give you a huge discount,
and then hook you up with FREE shipping on top of it.

I told you; theyre a great company. I dont know of any other company that does this
and Ive been using this service for quite some time and love it.

How to Order and Get 15% OFF Everything!

Below you will find information on how to order BCAAs or any Prograde Product @ 15%
OFF.

-----------------------------------------------------------------------

All Prograde Products @ 15% OFF including BCAAs

==> www.ProgradeDiscount.com

(use coupon code 247fl)
-----------------------------------------------------------------------

Enjoy the decreased grocery bills and remember to use the discount codes for even
more savings!
FAQs

Q: What drinks (coffee, milk, flavored water, diet sodas, etc) are permitted?

A: The majority of your fluid intake should be water. Strive to consume at least a half
gallon a day, even more on Fast Days.

You may consume non-calorie beverages in moderation (this does not include milk).

The rule is simple: if it has calories, dont drink it. If it does not have calories, you may
drink it in moderation. 90% of your fluid intake should be water.

Q: I have my calorie and macronutrient needs calculated based on the
information provided in Appendix A, but how do I know how many calories or
how much of a macronutrient is in certain foods?

A: If the food has a label, then youll find that exact information on the label, from which
you can choose the appropriate quantity. For things like fruit, veggies, meats, etc, that
do not have labels, its really easy to look up this information. The site I recommend is
www.NutritionData.com.

For example, lets say you have all your needs calculated and a particular meal calls for
27 grams of protein. Youd like to have chicken so you go to www.NutritionData.com
and type in chicken breast, select the appropriate listing, and end up on this page:

==> http://www.nutritiondata.com/facts/poultry-products/703/2

There is a drop down menu for the serving size at the top of the listing. I always
recommend selecting 1 oz for meats, and then multiplying from there.

So, we see 1 oz of cooked chicken breast contains 9 grams of protein. So, since we
need 27 grams, well eat 3 oz. Simple as that.

Now, lets say this is a protein and fat meal and you also need 14 grams of fat. One
tablespoon of butter or any oil contains approximately 14 grams of fat so youll use that
amount.

3 oz of Chicken Breast, mixed veggies drizzled with one tablespoon of olive oil there
you go, thats your meal

Once you do this for a couple days, the whole process become VERY easy and youll
know exactly how much to eat.

Here are a couple of standard measurements for your convenience:

1 oz cooked lean meat = 9 grams of protein
1 tablespoon of any oil or butter = 14 grams of fat
1/4 cup of nuts = 14 grams of fat

For other foods www.NutritionData.com is a great resource.

Q: What if I go over my calorie or macronutrient needs for a particular meal?

A: Thats more than fine. Youre not going to hit the individual meal numbers right on
the head with each meal, rather those numbers should be looked at more as guidelines
to help you achieve your daily totals, which are the figures that matter most.

So, if you were to go over by 5 grams of protein in one meal, you can make up for it by
eating 5 grams less in another. As long as you are coming within 5% of your daily totals
for each macronutrient at the end of the day, youre good to go.


Q: Do I need to count the calories from the pre-bed meal of each day (1 scoop of
Prograde Protein + 1 serving of Prograde EFA Icon)?

A: No, since this meal is always the same every day, I automatically considered it when
determining the formulas for calculating your daily calorie and macronutrient needs.
Just count the first 5 meals each day and put the pre-bed meal on autopilot .

Q: How many grams of fat am I allowed to have in my Protein + Carb meals and
how many grams of carbs am I allowed to have in my Protein + Fat meals? It
seems that most foods contain at least some of each nutrient. And do I have to
count these extra grams in my daily totals?

A: Youll find that most foods do contain small amount of other nutrients. For example,
most protein sources, even very lean cuts of meat, contain some fat and some fat
sources, like nuts, contain a small amount of carbs.

The rule is this: Strive to keep the unwanted nutrient to less than 10 grams for that
meal. In other words, for protein + fat meals, strive to keep carbs under 10 grams, and
for protein + carb meals, strive to keep fat under 10 grams.

To answer your second question, yes, these extra grams do need to be counted
toward your daily total. Keep a record of your meals each day and subtract from
another meal. For example, lets say a Protein + Fat meal you consume contains 4
grams of carbs. Simply subtract those carbs from a future Protein + Carb meal.

Again, the major focus should be arriving within 5% of your daily targets at the end of
the each day.

Q: What about special populations such as diabetics or those with
cardiovascular disease? Is this diet safe for them?

A: For anyone with any kind of medical condition, you must consult with your doctor
before beginning any diet & exercise program to make sure it is a good fit for you, and
always, always follow his or her advice.

Q: On what Days should I consume a post-workout beverage like Prograde
Workout?

Prograde Workout is recommended on the Moderate Carbohydrate Day only. Use the
remainder of the container during the 24/7 Fat Loss program.

Remember to use the code 247fl to save 15% on your order.

Q: Can I do the 4 Day Diet Program more than once?

After finishing the 4 day program, you may repeat the program once more. If you
choose to perform the program back to back, insert a Cheat Day after your first cycle
before repeating the 4 day program the second time.

Q: Im a petite female and my calorie intake on is coming out really low, just
under 800 calories is this right?

A: One population the calorie formulas tend to be tricky for are petite females (generally
53 and shorter) who because of their smaller size naturally dont have a large sum of
lean body mass relative to taller individuals. For example, lets take someone who is
51 and weights 120 lbs @ 22% body fat. Her lean body mass would be 96.5 lbs.

At 22% body fat, wed use the calorie multiplier of 8 x LBM on Non Resistance Training
Diet Days. This equates to 776 calories, and yes, thats a tad low.

That said, this is a short term 4 day program so the calorie intake is meant to be lower
than normal. Still, adding 100 to 150 calories on each day for this population is OK.

Q: I weight 180 lbs and using the BCAA calculations need 54 grams of BCAAs on
Fast Days? Since each capsule is .5 grams, that means I need to take 108
capsules on Fast Days? Is that healthy?

A: Remember, BCAAs are simply super protein. So, its the protein equivalent of
eating about 6 oz of cooked chicken, which is completely healthy. The reason why
BCAAs come in capsules is because the powder tastes HORRIBLE if you were to just
try to mix it or swallow it. Kind of similar to fish oil they encapsulate it to save your
taste buds. But yes, its completely fine and healthy.
Transitioning from the 4 Day Diet Program

After finishing the 4 day program, you may repeat the program once more if desired. If
you choose to perform the program back to back, insert a Cheat Day after your first
cycle before repeating the 4 day program the second time.

After 1 or 2 cycles of the 4 Day Diet program, transition in to the main 24/7 Fat Loss
program.

4 Day Diet Workout Program

10 Tips to Train SAFE!

It is very important for all of us to train conservatively and not overdo things.

1) Don't do any exercise that you aren't sure how to do. Always get personal instruction
from a certified trainer.

2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative
exercises for every movement. Just ask us on the 24-7 forum for substitutions.

3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set
per exercise. You must expect extra soreness when starting a new program just
because of the new exercises, so don't try to set world records in a new program right
away.

4) If you need extra recovery within the workout or between workouts, don't hesitate to
take it. Safety first.

5) Use a spotter if you are training with heavy weights. If you train alone at home, follow
my recommendations in the manual and do NOT train to failure.

6) Check your ego at the gym door and start with the easier alternative exercises if
appropriate, even if you have exercised in the past. The new exercises, and new style
of movements will cause muscle soreness even from workouts you think "look easy".

7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play
hard everyday, so why should we?

8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-
up sets in each workout.

9) If you want to start the program but you have an injury, get medical attention and
have a professional therapist rehabilitate your injury before starting an exercise
program.

10) Check with your doctor before starting any new exercise or diet program. All
together now, "Safety first!"

Bonus 11) If you decide to use running as your form of interval training, make sure you
have good running shoes, always do an extra thorough warm-up, and choose a safe
running surface (grass or trails rather than pavement/concrete). If you use a treadmill,
please operate it safely.

4-Day Diet Workout Guidelines

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical
examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are
overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered
dietician.

Perform this program for 4 days and then move to the next phase of 24-7 Fat Loss.
The 3-digit number beside each exercise represents the lifting tempo.
I.e. Dumbbell (DB) Squat The number is 2-0-1. Take 2 seconds to lower
your body & without pausing, drive up to the start position in 1 second or less.
Finish each workout with stretching for the tight muscle groups only if desired.
Start every workout with this warm-up circuit and specific warm-up sets.

Bodyweight Warm-up Circuit
Go through the circuit once using a 2-0-1 tempo for each exercise unless specified.

Warm-up
Foam Rolling 10 rolls over trouble spots
1) Prisoner Squat 10 reps
2) Plank 60 second hold
3) Prisoner Lunge 12 reps per side
4) Push-up 8 reps
5) Stick-up 12 reps
6) Psoas Stretch 20 second hold
7) Chest Stretch 20 second hold

NOTE: For a full description of how to perform any exercise in this warm-up,
please see the 24/7 Fat Loss Exercise Library Manual.
Day 1 Workout A
Start with the general bodyweight warm-up circuit then move into the workout.

1A) Dumbbell (DB) Squat 12 reps (2-0-1)
1B) Decline Push-up 1 rep short of failure (1-0-1)
Perform the above superset with no rest between exercises. Rest 30 seconds after
completing the superset. Repeat the circuit twice more for a total of 3 rounds, resting 30
seconds between each. After completing all rounds rest 1 minute and move on to below
circuit.

2A) DB Lunge 30 seconds (alternating sides)
2B) Cross-Body Mountain Climber 30 seconds (alternating sides)
2C) DB Row 30 seconds per side
2D) Total Body Extension 30 seconds
Perform the above circuit with no rest between exercises. Rest 1 minute after completing
the circuit. Repeat the circuit once more for a total of 2 rounds, resting 1 minute between
each. After completing all rounds rest 1 minute and move on to the Interval Training on Bike
workout below.

NOTE: For a full description of how to perform any exercise in this workout,

Afternoon Interval Training on Bike (If you run, do a 5-minute warm-up)
3-minute warm-up at a 3/10 intensity level.
30 seconds at an 8/10 intensity level.
60 seconds at a 3/10 intensity level.
Repeat for a total of 6 intervals.
5-minute cool-down at a 3/10 intensity level.

Static Stretching

Day 2 Workout B

1A) DB Chest Press 8 reps (3-0-1)
1B) Bodyweight Squat 20 reps (1-0-1)
completing the superset. Repeat the superset twice more for a total of 3 rounds, resting 30
circuit.

2A) DB or KB Swing 30 seconds
2B) Plank-to-Triceps Extension 30 seconds
2C) Jumping Jacks 30 seconds
2D) Stability Ball Jackknife 30 seconds
the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between
each. End workout.

Static Stretching

Day 3 Workout C

1A) DB Split Squat 8 reps per side (2-0-1)
1B) Stability Ball Rollout 12 reps (3-0-1)
completing the superset. Repeat the superset once more for a total of 2 rounds, resting 30
circuit.

2A) Split Shuffle 30 seconds
2B) Stability Ball Leg Curl 30 seconds
2C) Mountain Climbers 30 seconds
2D) Run in Place 30 seconds
the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between
each. After completing all rounds rest 1 minute and move on to the Interval Training on Bike
workout below.


Afternoon Interval Training on Bike (If you run, do a 5-minute warm-up)
3-minute warm-up at a 3/10 intensity level.
60 seconds at an 8/10 intensity level.
60 seconds at a 3/10 intensity level.
Repeat for a total of 6 intervals.
5-minute cool-down at a 3/10 intensity level.

Static Stretching

Day 4 Workout D

1A) DB Step-up 30 seconds per side
1B) DB 1-Arm Shoulder Press 30 seconds per side
1C) DB Chest-Supported Row 30 seconds
Perform the above circuit with no rest between exercises. Rest 30 seconds after completing
the circuit. Repeat the circuit once more for a total of 2 rounds, resting 30 seconds between
each. After completing all rounds rest 1 minute and move on to below circuit.

2A) KB or DB Swing 30 seconds
2B) Close-Grip Push-up 30 seconds
2C) Total Body Extension 30 seconds
2D) Bodyweight Row or DB Rear-Deltoid Raise 30 seconds
the circuit. Repeat the circuit once more for a total of 2 rounds, resting 1 minute between
each. After completing all rounds rest 1 minute and move on to below superset.

3A) DB Triceps Extension 30 seconds
3B) DB Curls 30 seconds
Perform the above superset with no rest between exercises. Rest 1 minute after completing
the superset. Repeat the superset twice more for a total of 3 rounds, resting 1 minute
between each. End workout.

Static Stretching

4-Day Diet Workout Log Sheet

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
1A) DB Squat (12)
1B) Decline Push-up (1<fail)
Circuit: 30 sec/exercise
2A) DB Lunge - altg sides
2B) X-Body Mt. Clmbr -altg
sides

2C) DB Row (30 sec/side)
2D) Total Body Extension

Workout B Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

1A) DB Chest Press (8)
1B) Bodyweight Squat (20)
2A) DB or KB Swing
2B) Plank-to-Triceps Extension
2C) Jumping Jacks
2D) SB Jackknife

Workout C Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
1A) DB Split Squat (8/side)
1B) Stability Ball Rollout (12)
2A) Split Shuffle
2B) Stability Ball Leg Curl
2C) Mountain Climbers
2D) Run in Place

Workout D Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
3 Circuits: 30 sec/exercise
1A) DB Step-up (30sec/side)
1B) DB 1-Arm Shoulder Press
(30sec/side)

1C) DB Chest-Supported Row
2A) KB or DB Swing
2B) Close-Grip Push-up
2C) Total Body Extension
2D) BW Row or DB Rear-Delt
Raise

3A) DB Triceps Extension
3B) DB Curls


Appendix A: Calculating Lean Body Mass and
Macronutrient Breakdown

Lean Body Mass (LBM) and Calorie Needs

Your lean body mass is your weight, minus your body fat. For example, if you weigh
200 lbs at 20% body fat (40 lbs of fat), then your lean body mass is 160 lbs (200 40).

With that data you can then determine your calorie and macronutrient needs.

Here is a recap of the calorie needs for each day:

Moderate Carb Day: Total calories equate to 8 x LBM. Macro breakdown of 35%
protein, 40% carbs, 25% fat. (3 P+C meals followed by 2 P+F meals).

Low Carb Day: Total calories equate to 8 x LBM. Macro breakdown of 40% protein,
10% carbs, 50% fat. (5 P+F meals).

So, lets take the Moderate Carb Day for example along with our sample individual at
200 lbs and 20% body fat.

Again, to calculate lean body mass, simply subtract fat weight from total weight (the left
over is lean body mass; everything except fat). Here are the simple formulas.

Total Weight x Body Fat % = Fat Weight
Total Weight Fat Weight = Lean Body Mass

Plugging the numbers in:

200 x 20% = 40 lbs
200 40 = 160 lbs

This individual has a lean body mass of 160 lbs. From there we can easily calculate
calories for a Moderate Carb Day: 160 (LBM) x 8 (calories per pound) = 1280 calories

We also know that 35% of this should come from protein, 40% carbs, and 25% fat,
giving us the calorie totals per macronutrient of:

1280 (total calories) x 35% (protein) = 448 calories from protein
1280 (total calories) x 40% (carbs) = 512 calories from carbs
1280 (total calories) x 25% (fat) = 320 calories from fat

To convert these caloric values to grams for easy counting, we can divide by the caloric
values of each which are as follows:

Fat: 9 cal per gram
Protein: 4 cal per gram
Carbohydrates: 4 cal per gram

This means that the 200 lb individual in our example should be consuming 36 grams of
fat (320 / 9), 112 grams of protein (448 / 4), and 128 grams of carbohydrate (512 /4).

The cool thing about converting everything to grams is that you no longer have to worry
about counting calories. You simply count the grams of each macronutrient you
consume as indicated in the nutrition facts.

This makes things much easier considering the way our food labels are organized. If
you are unsure as to the nutrition content of a particular product, you can look up the
info easily at an online nutrition database such as www.NutritionData.com or
www.CalorieKing.com.

From there wed then determine the macronutrient needs for each specific meal. On
Moderate Calorie Days, we are consuming 3 P+C Meals followed by 2 P+F meals, for a
total of 5 portions of protein and 3 portions of carbs, and 2 portions of fat.

Using the numbers we came up with previously, this gives us a per meal breakdown of:

Fat: 36 total grams / 2 meals = 18g of fat per P+F meal
Carbs: 128 total grams / 3 meals = 43g of carbs per P+C meal
Protein: 112 total grams / 5 meals = 22g per meal

Therefore:

Each P+C meal would be roughly 22g of protein + 43g of carbs (minimal fat)
Each P+F meal would be roughly 22g of protein + 18g of fat (minimal carbs)

We can then do the same thing for the Low Carb Days.

This individual again has a lean body mass of 160 lbs (200 lbs total weight, 20% body
fat). From there we can easily calculate calories for a Low Carb Day: 160 (LBM) x 8
(calories per pound) = 1280 calories

We also know that 40% of this should come from protein, 10% carbs, and 50% fat,
giving us the calorie totals per macronutrient of:

1280 (total calories) x 40% (protein) = 512 calories from protein
1280 (total calories) x 10% (carbs) = 128 calories from carbs
1280 (total calories) x 50% (fat) = 640 calories from fat

To convert these caloric values to grams for easy counting, we can divide by the caloric
values of each which are as follows:

Fat: 9 cal per gram
Protein: 4 cal per gram
Carbohydrates: 4 cal per gram

This means that the 200 lb individual in our example should be consuming 71 grams of
fat (640 / 9), 128 grams of protein (512 / 4), and 32 grams of carbohydrate (128 / 4).

From there wed then determine the macronutrient needs for each specific meal. On
Low Carb Days, we are consuming 5 P+F Meals calling for 5 portions of protein and 5
portions of fat.

Using the numbers we came up with previously, this gives us a per meal breakdown of:

Fat: 71 total grams / 5 meals = 14g of fat per P+F meal
Protein: 128 total grams / 5 meals = 26g per meal

Therefore:

Each P+F meal would be roughly 26g of protein + 14g of fat (minimal carbs)
Also, as mentioned previously there will be "trace" amounts of carbs that
naturally occur in your protein and fat sources. Just aim to keep carbs under
10% of calories on these days, which in our above example is 32 grams of carbs

4 Day Diet

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