Knowledgebase : 4 Cycle Solution > 4CS Nutrition Articles
ARE YOU MAKING LOW-CARB MISTAKES? For those of you who just want to avoid the mistakes and pitfalls of low carb approaches so you can instantly increase the fruits of your low carb efforts, here's your answer. 10 LOW CARB MISTAKES THAT COULD BE SABOTA...
DO YOU HAVE SPECIFIC NUTRIENT PERCENTAGES BASED ON WEIGHT AND BODY MASS? Here are basic guidelines you can follow for BASELINE DAYS: CARBS = 50% PROTEIN = 40% FATS = 10% LIMIT FAT INTAKE WHILE EATING STARCHES OR FRUITS. WHY? After consuming carbs,...
BASIC TIPS FOR FF DESSERTS AND CHEAT DAY MEALS For anyone who has gone through the 4 CYCLE SOLUTION program or who has completed a cycle, Cheat days are something they look forward to and plan for each week. Many people who are just starting out or re...
CAN I JUST KEEP REPEATING THE CYCLE 1 PLAN OVER AND OVER AGAIN? That is a great question . Many people have seen amazing weight loss results in the FIRST 7 DAYS of our program that they just want to keep using the week 1 plan again and again. Our co...
Rice is a staple for many diets and is used around the world as a starch source. So the question comes up: CAN YOU EAT RICE WHILE ON OUR PROGRAMS? Happily, the answer is yes you can. In fact white rice is one of the best sources of starches you ca...
CAN YOU SWITCH UP YOUR CHEAT DAYS? This question comes up a lot for those who have been using our programs for a while. The simple answer is YES YOU CAN. You don't have to over analyze the adjustment, but here are some things to consider when adjustin...
CAN YOU USE PSYLLIUM HUSKS AS A FIBER SOURCE ON YOUR PROGRAM? While Psyllium husks are one way to boost your fiber intake it is not the best choice when it comes to choosing between fiber sources. We encourage everyone on our systems to try and USE GR...
DO YOU HAVE A FAVORITE BRAND OF PROTEIN POWDER?   THIS IS A GREAT QUESTION BECAUSE IF YOU ARE GOING TO BE DOING ANY SORT OF CONSISTENT EXERCISE THEN THE SIMPLE FACT IS YOU WILL NEED MORE PROTEIN. THE SAD TRUTH IS THAT ON-THE-GO PROTEIN SOURCES ARE VER...
DO YOU HAVE A PROTEIN LIST FOR VEGETARIANS? With more and more people switching to a vegan or vegetarian nutrition plan this questions has come up quite a lot recently. While our programs do have animal product recommendations in the meal plan and suppl...
DO YOU HAVE ANY SUGGESTIONS FOR MEALS ON THE 4 CYCLE SOLUTION? Yes, there are many options for meals on the 4 Cycle nutrition plan. Shaun has created so much flexibility into the program it allows you to fit the meal plan into your current routine eas...
DURING CYCLE 1 WHAT CAN I SUBSTITUTE FOR COTTAGE CHEESE? Cottage Cheese is a great protein source and way to give your body what it needs during the 4 Cycle program. If you are not able to consume this or if you prefer another option then here are two s...
Welcome to the rest of your life. As you follow this program, you will begin to understand the four Macro-Patterning(tm) cycles better and how to use this way of living as a lifestyle instead of an actual diet. The cycles go in order from 1 - 8. Start...
HORMONES: WHAT YOU CAN DO TO CONTROL THEM? When people are focused on weight loss most of them think of diets and exercise to accomplish their goals. What many people miss is how important your Hormones are when trying to drop those pounds. Not only ca...
HOW CAN I STOP BINGE EATING AND FEEL FULL AFTER MEALS? This is a questions that comes up often for people who are new to the program. If you are new to this style of nutrition then your body will take some time to adapt. During this process it will co...
HOW MANY GRAMS OF CARBS FOR BASELINE DAYS? While the 4 Cycle Solution was designed so you would not have to worry about constantly counting how many grams or calories you are consuming on a daily basis, we have carb counting guidelines for those who enj...
HOW TO BURN FAT WITHOUT COUNTING CALORIES Many people who have been exercising or using a nutrition plan for any length of time are used to counting calorie. They have been told that this is the only way to stick with a plan and lose weight. While thi...
One of the most frequently asked questions is: “WHAT AND WHEN SHOULD I EAT BEFORE BED IF I WANT TO LOSE WEIGHT?” Here are some guidelines that should help you decide what is best for your situation. The fact is there are some very important processes ...
Cheat days and cheat meals are great and can be the key that keeps you motivated and recharges you, so you stay excited about sticking to your exercise and nutrition program. While the cheat day is designed to be a chance to relax and free yourself from...
Your body naturally produces most of the Uric acid found in your body. Your diet can also contribute to the amount of Uric Acid produced. Here are some suggestions on how to keep this to a minimum: 1. Make sure you are eating plenty of mushrooms, spinac...
HOW TO USE INTERMITTENT FASTING WITH THE 4 CYCLE SOLUTION THE 4 CYCLE SOLUTION is an amazing program designed to convert your body from a low moving and weight gaining nightmare into a lean fat burning powerhouse in a matter of weeks. While this prog...
First of all we recommend you take a few minutes and give yourself a pat on the back. You have just successfully completed a very intense program. Even if you have farther to go towards your goals, you should take a moment to feel good about the progress ...
IS CYCLE 2 THE SAME AS CYCLE 1 BUT WITH FRUIT? Each Cycle has it's own DETAILED MEAL SCHEDULE and has been designed to create specific results in your body. It was created to lead you on a progressive path that will take your body from a sugar burning,...
IS IT OK TO GO LONGER THAN 3-4 HOURS BETWEEN MEALS? It is completely "ok" to go longer than 4 hours between meals. We have found that having the goal of eating every 3-4 hours gives most people the best results. It also allows you to SCHEDULE 4-5 MEALS ...
SIMPLE TIPS ON TIMING YOUR MEALS DURING CHEAT DAYS For anyone who has completed the first week of the 4 CYCLE SOLUTION they are faced with something that seems to strike fear in many of our clients. Yes, I am talking about the Cheat Day... This is som...
ON THE 4 CYCLE PROGRAM WHAT CAN YOU SUBSTITUTE FOR TOMATOES? We have had members in our community ask specifically about use of tomatoes on the 4 CYCLE SOLUTION. While it is true that a tomato is actually a fruit, we found it best to keep it in the v...
Your meal potions and frequency will depend on many different factors. Typically, for men you are looking to consume two servings for each recipe and the women will have a single portion. Of course this is just a guideline, and each individual will adju...
PROTEIN SUBSTITUTES FOR VEGETARIANS Protein is a very important part of every nutrition plan we offer. It is vital for lean muscle growth and protection. We recommend consuming a lean protein with every meal to make sure you body had the building blocks...
RECOMMENDATIONS FOR DIABETICS WHO WANT TO TRY 4 CYCLE SOLUTION OR 14 DAY RAPID FAT LOSS We need to get the legal stuff out of the way and make sure everyone knows that we are not doctors and anything we suggest is not to be taken as medical advice or di...
LEPTIN is a hormone produced by your body that controls every aspect of your fat loss puzzle. However, research shows that Leptin production drops by over 50% in the first week of dieting and CONTINUES TO DECLINE on most weight loss programs. LEPTIBURN ...
SUGGESTION FOR EATING CHEAT MEALS AND HOLIDAY FEASTS Everyone is trying to avoid gaining unwanted belly fat during the holidays. Also many who use our programs are worried about cheat meals negatively affecting their progress because of the added calori...
TIPS FOR SALADS ON THE 4 CYCLE SOLUTION At the bottom of most of the meal planner charts for each cycle you will see a section on Salads under the Guidelines and Directions. It says to eat 2 small salads each day. We have received a lot of questions a...
If you are trying TO MAXIMIZE YOUR FAT LOSS, then you want to limit fruit on your ‘CARB DOWN' DAYS and try to consume your starch and fruit post workout (within an hour if possible but up to three) for best results. If you don't have a lot of fat to los...
When beginning the exercise potion of the 4 Cycle solution, you have a couple options to choose from. Your choice will be based mostly on your current level of fitness and your health goals. We usually recommend taking one week planning for the nutrit...
We all fall off the wagon or get off track now and again. They key is to not let it get you down and keep you there. Instead you want to pick yourself up and get right back on your diet or nutrition program. If you have just returned from a vacation, ch...
WHAT WOULD THE MEAL TIMING LOOK LIKE FOR I.F. ON THE 4 CYCLE SOLUTION? Intermittent Fasting can be used in so many ways that there is not one right way to set up your meal times. The main thing to look at IS THE LENGTH OF THE FASTING PERIOD you will b...
WHY IS SEVERE CALORIE RESTRICTION IMPLEMENTED ON CYCLE 1? The truth is that Severe Calorie Restriction can be dangerous and your body simply cannot and will not allow it to go on long term without fighting back. SO WHY IS THIS CALORIE RESTRICTION IMPL...
WHY IS SOY BASED PROTEIN NOT THE BEST OPTION? While it is true that Soy does have a higher protein per grams count than many other non-whey protein powders, total protein grams is not the only factor. There are a FEW OTHER IMPORTANT ASPECTS TO CONSIDER ...