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The 4 Cycle Solution

Weeks 2 - 4

Macro-Patterning™

Meal Plans

By: Shaun Hadsall


Copyright Notice

No 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 and signed permission from the author. All copyrights are reserved.

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-Patterning Meal Plans

Simple Navigation

The Macro-Patterning TM

Cycle System and Set-Up (Pg 4) The Macro-Patterning

TM Cycle Daily Meal Plans (Pg 13)


Week 2 Macro-Patterning™ Cycle Meal Plans

MON TUES WED THURS FRI SAT SUN

Macro-Patterning

Cycle DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

Type of Day

Starch amount

Carb Down

Carb Down

Baseline

Baseline

Carb Down

Cheat Day (Carb Up)

Baseline

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.

http://getleanin12.biotrust.com/Shop.asp?p=LowCarb&sid=gl4csmpnm


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) o Men: 6 – 8 ounces o Women: 4 – 5 ounces

Chicken breast (try to use cage free organic chicken meat) o Men: 6 – 8 ounces o Women: 4 – 5 ounces

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 o Men: 6 – 8 ounces o Women: 3 – 4 ounces

Other wild caught seafood: lobster, crab, shrimp, scallops (limit intake) o Men: 6 – 8 ounces o Women: 3 – 4 ounces

http://getleanin12.biotrust.com/Shop.asp?p=LowCarb&sid=gl4csmpnm


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 less than 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

Apples

Oranges

Grapefruit

Bananas

Apricots

Kiwi

Mango

Watermelon

Blueberries

Raspberries

Blackberries

Peaches

Cranberries

Papaya

Plums

Pineapple

Nectarines

Tangerines

Pears

Grapes

Melon (honeydew, cantaloupe, etc.)


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

Asparagus

Cucumber

Lettuce

Cabbage

Cauliflower

Spinach

Green beans

Radishes

Onions

Celery

Mushrooms

Artichoke

Peppers (any type)

Arugula

Tomatoes

Spaghetti Squash

Brussels sprouts

Zucchini

Kale

Spring mix

Collard greens

Eggplant

Carrots

* 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.

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You can also feel free to use the following:

Sea Salt

Horseradish

Stevia or other no/low calorie all natural sweeteners

Pepper (any kind)

Vinegar

Ketchup (high fructose corn syrup free or no sugar only)

Garlic

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

http://dalesrawfoods.com/cmd.php?af=1446141


4 Cycle Solution Meal Planner

MACRO PATTERNING CYCLE • WEEK 2 Day 8 Monday - Carb Down

MEAL TYPE WOMEN MEN

1 P/S/V Greek Scramble: (see recipe guide), small side serving healthy home fries

Greek Scramble: (see recipe guide),small side serving healthy

home fries

2 P/O

2 - 3 oz. turkey breast & cheese rolled with lettuce wrap (use small amounts of full fat cheese only and

watch carb count)

30 - 40 gram protein shake (requirements on Substitute type

list) 1 tbsp of flax oil (preferred) for 1 tbsp heavy cream

3 P/V/O 3 - 4 oz. tuna and tomato on top of a salad with cucumber 1 tbsp of extra

virgin olive oil & vinegar

6 - 8 oz. tuna and tomato on top of a salad with cucumber 1 tbsp of extra virgin olive oil & vinegar

4 P/O

20 - 25 gram protein shake (requirements on Substitute type list) 1 tbsp of flax oil (preferred) or 1 tbsp

heavy cream

30 - 40 gram protein shake (requirements on Substitute type list) 1 tbsp of flax oil (preferred) or

1 tbsp heavy cream

5 P/V/O

4 oz Cajun chicken breast (use cayenne pepper or other calorie free

seasonings) 1 cup of broccoli Salad with tomato & cucumber 1 tbsp of extra virgin olive oil & vinegar or low calorie low sugar

dressing

6 - 8 oz Cajun chicken breast (use cayenne pepper or other calorie

free seasonings) 1 cup of broccoli Salad with tomato & cucumber 1 tbsp of extra virgin olive oil & vinegar or low calorie low sugar

dressing

6 P 2 - 3 egg whites scrambled or 25

gram protein shake 30 - 40 gram protein shake

(NO flax or cream)

Supplements 1 Prograde Multivitamin; 1 Serving

OmegaKrill 5X 1 Prograde Multivitamin; 1 Serving

OmegaKrill 5X

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.

http://getleanin12.biotrust.com/Shop.asp?p=LowCarb&sid=4csmpmp





http://getleanin12.getprograde.com/multi-vitamin-for-women.html


http://getleanin12.getprograde.com/multi-vitamin-for-men.html




MACRO PATTERNING CYCLE • WEEK 2 Day 9 Tuesday - Carb Down

MEAL TYPE WOMEN MEN

1 P/S/V 2 - 3 egg white veggie omelet,

½ cup gluten free oatmeal

5 egg white omelet with 2 oz chicken breasts, sprinkle of cheese, salsa, 1 cup oats

2 P/O ½ cup cottage cheese or

½ cup Greek Yogurt (full fat version)

1 cup cottage cheese or 1 cup Greek yogurt

(full fat version)

3 P/V Turkey burger (no bun), 1 cup green

beans or other green veggie Turkey burger (no bun), 1½ cup

green beans or other green veggie

4 P 20 - 25 gram protein shake

(requirements on Substitute type list)


list)

5 P/V/O

4 - 6 oz fresh fish 1 cup of asparagus

Salad with tomato & cucumber 1 tbsp of extra virgin olive oil & vinegar or low calorie low sugar

dressing

8 oz fresh fish 1 cup of asparagus


dressing

6 P 2 - 3 egg whites scrambled 30 - 40 gram protein shake

(NO flax or cream)



OmegaKrill 5X






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











MACRO PATTERNING CYCLE • WEEK 2 Day 10 Wednesday - Baseline

MEAL TYPE WOMEN MEN

1 P/S/V Egg & Cheese Canadian Bacon

Casserole (see recipe guide) Egg & Cheese Canadian Bacon

Casserole (see recipe guide)

2 P/O ½ cup cottage cheese or Greek

yogurt 1 cup cottage cheese or Greek

yogurt

3 P/S/V

or P/V/A

3 - 4 oz steak 1 cup of broccoli

½ baked potato with salsa or low sugar ketchup

6 oz steak 1 cup of broccoli

1 baked potato with salsa or low sugar ketchup




list)

5 P/V/O

4 - 6 oz grilled chicken 1 cup of green beans

Salad with tomato & cucumber, 1 tbsp. extra virgin olive oil and vinegar

or low calorie, low sugar, dressing

6 - 8 oz. grilled chicken 1 cup of green beans

Salad with tomato & cucumber, 1 tbsp. extra virgin olive oil and

vinegar or low calorie, low sugar dressing

6 P/O 1 whole egg and 3 whites scrambled

with sprinkle of cheese on top

1 whole egg and 5 whites scrambled with sprinkle of cheese on top



OmegaKrill 5X

Type Key: P = Protein S = Starch V = Vegetables O = Fat FF = Free Food


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).












MACRO PATTERNING CYCLE • WEEK 2 Day 11 Thursday - Baseline

MEAL TYPE WOMEN MEN

1 P/S Banana Walnut Oatmeal

(see recipe guide / LIMIT walnuts to ½ tbsp)

Banana Walnut Oatmeal (see recipe guide / LIMIT walnuts to

½ tbsp)

2 P/O

2 - 3 oz turkey breast & cheese rolled with lettuce wrap (use small amounts of full fat cheese only and

watch carb count)

3 – 5 oz. turkey breast & cheese rolled with lettuce wrap (use small amounts of full fat cheese only and

watch carb count)

3 P/S/V

or P/V/A

3 - 4 oz chicken 1 cup of broccoli

½ cup cooked rice

6 oz chicken 1 cup of broccoli 1cup cooked rice

4 P


list)


list)

5 P/V/O

4 - 6 oz Grilled Shrimp 1 cup of asparagus


dressing

6 - 8 oz Grilled Shrimp 1 cup of asparagus


dressing


yogurt 1cup cottage cheese or Greek

yogurt



OmegaKrill 5X

Type Key: P = Protein S = Starch V = Vegetables O = Fat A = Fruit














MACRO PATTERNING CYCLE • WEEK 2 Day 12 Friday - Carb Down

MEAL TYPE WOMEN MEN

1 P/S Power Protein Pancakes

(see recipe guide) Power Protein Pancakes

(see recipe guide)


yogurt (full fat version) 1 cup cottage cheese or Greek

yogurt (full fat version)

3 P/V 3 - 4 oz grilled chicken

Lettuce wraps with cabbage, cucumber, onion, tomato and salsa

6 oz grilled chicken Lettuce wraps with cabbage,

cucumber, onion, tomato and salsa

4 P/O


list) 1 tbsp of flax oil (preferred) or 1 tbsp

heavy cream


list) 1 tbsp of flax oil (preferred) or 1 tbsp

heavy cream

5 P/V/O



dressing



dressing

6 P 2 - 3 egg whites scrambled 30 - 40 gram protein shake

(NO flax or cream)



OmegaKrill 5X

















MACRO PATTERNING CYCLE • WEEK 2 Day 13 Saturday – Cheat

MEAL TYPE WOMEN MEN

1 P/O

1 whole egg with 2 - 3 whites scrambled; topped with 1-1/2 oz.

lean ground beef & sprinkle of cheese

1 whole egg with 4 - 5 whites scrambled; topped with 3 oz. lean ground beef & sprinkle of cheese

2 P/A ½ of your favorite Nutrition Shake or

½ of a Healthy Nutrition Bar (see recipe guide)

1 of your favorite Nutrition Shakes or 1 Healthy Nutrition Bar

(see recipe guide)

3

FF

Sub sandwich with chips or Burger and fries (Don’t binge or stuff)

Sub sandwich with chips or Burger and fries (Don’t binge or stuff)

4 FF 1-2 slices of pizza with beer or wine

DON’T STUFF or DRINK TOO MUCH

2-3 slices of pizza with beer or wine DON’T STUFF or DRINK TOO

MUCH



OmegaKrill 5X

Type Key: P = Protein S = Starch V = Vegetables 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.







MACRO PATTERNING CYCLE • WEEK 2 Day 14 Sunday - Baseline

MEAL TYPE WOMEN MEN

1 P/S Canadian Bacon Melt

(see recipe guide) Canadian Bacon Melt

(see recipe guide)

2 P/O

2 - 3 oz turkey breast & cheese rolled with lettuce wrap (use small amounts of full fat cheese only and

watch carb count)

3 - 5 oz. turkey breast & cheese rolled with lettuce wrap (use small amounts of full fat cheese only and

watch carb count

3 P/S/V or P/A

4 oz chicken & veggie stir fry ½ cup cooked rice

6 oz chicken & veggie stir fry 1 cup cooked rice

4 P


list)


list)

5 P/V 4 - 6 oz. lean ground beef, salsa &

small amount of cayenne & chili powder seasoning on large salad

6 - 8 oz. lean ground beef, salsa & small amount of cayenne & chili powder seasoning on large salad



yogurt



OmegaKrill 5X

Type Key: P = Protein S = Starch V = Vegetables A = Fruit O = Fat













Week 3 Macro-Patterning™ Meal Plans


DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

Type of Day

Baseline Carb Down

Carb Up (Re-feed)

Baseline Carb Down

Carb Up (Re-feed)

Baseline

Starch Amounts

2x 1x Last 2 2x 1x Last 2 2x

Two weeks down and doing well! This week begins the true Macro-Patterning Cycle. Remember this cycle works scientifically with how your body efficiently uses the food you take in and excess stored fat as a source of energy. After this week sweets and alcohol will be introduced on carb up days. So stick to your plan, continue to exercise and you’ll see “in the mirror” results.

1. Write down every thing that goes in your mouth so you know what you are consuming.


3. Must have minimum of 4 meals each day; five small meals preferred. (Limit to “fist-sized” portions. Portion control with a to-go container when eating out.)

4. Never get discouraged by the scale, keep to your plan!

5. Make sure fat intake is low on Carb Down days.

6. Identify difficult days in your week and devise an eating solution. (For example, take a shake on long car trips.)

7. Follow your Type Key for each day and substitute if desired from the list at the end of the book.

8. Drink your minimum water amount per day. (Women 70 - 80 oz; Men 100 - 128 oz per day.)

9. Avoid alcohol and sweets till end of this week.

10. Begin exercising, if not already, to increase energy deficit.

11. Make sure to have one serving of broccoli each day.

12. Don’t force meals or eat too much at each meal.

Rule of thumb: If you get to next meal and not hungry, the meal prior was too much or if you are starving before it is time to eat again, then the meal prior was not enough.



MACRO PATTERNING CYCLE • WEEK 3 Day 15 Monday - Baseline

MEAL TYPE WOMEN MEN

1 P/S

Crepe: Mix together 3 egg whites, 1 scoop protein powder, ½ cup gluten

free oats and 1/8 cup water for batter. Top with sugar free syrup, cinnamon

or sugar free jam

Crepe: Mix together 5 egg whites, 2 scoops protein powder, 3/4 cup gluten free oats and 1/8 cup water

for batter. Top with sugar free syrup, cinnamon or sugar free jam

2 P 2 - 3 oz. chicken breast wrapped in

lettuce leaf 3 -5 oz. chicken breast wrapped in

lettuce leaf

3 P/S/V or P/A

3 - 4 oz roasted turkey breast 1 cup green beans ½ cup sweet potato

6 - 8 oz. roasted turkey breast 1 cup green beans 1 cup sweet potato




list)

5 P/V/O

4 - 6 oz Grilled Shrimp 1 cup of broccoli


dressing

6 - 8 oz Grilled Shrimp 1 cup of broccoli


dressing

6 P 2 – 3 egg whites scrambled 4 – 5 egg whites scrambled



OmegaKrill 5X
















MEAL TYPE WOMEN MEN

1 P/S

Egg Sandwich (see recipe guide)

Egg Sandwich (see recipe guide)

2 P ½ cup nonfat cottage cheese or

Greek yogurt 1 cup nonfat cottage cheese or

Greek yogurt


Lettuce wraps with cabbage, cucumber, onion, tomato and salsa

6 oz grilled chicken Lettuce wraps with cabbage,

cucumber, onion, tomato and salsa




list)

5 P/V/O



dressing



dressing

6 P/V 2 - 3 egg whites scrambled with

spinach and mushrooms 4 – 5 egg whites scrambled with

spinach and mushrooms



OmegaKrill 5X
















MACRO PATTERNING CYCLE • WEEK 3 Day 17 Wednesday - Carb Up / Cheat

MEAL TYPE WOMEN MEN

1 P/V Lean Ham & Cheese Omelet

(see recipe guide) Lean Ham & Cheese Omelet

(see recipe guide)

2 P/V/O 3 - 4 oz chicken Caesar salad 6 - 8 oz chicken Caesar salad

3

FF

Chips & Salsa DON’T STUFF

Chips & Salsa DON’T STUFF

4 FF Plate of pasta with meatball &

1 small roll DON’T STUFF

Plate of pasta with meatball & 1 small roll

DON’T STUFF



OmegaKrill 5X














MEAL TYPE WOMEN MEN

1 P/S

Power Protein Pancakes (see recipe guide) or Healthy Crepe – 3 egg

whites, 1 scoop protein powder, ½ cup oatmeal, ⅛ cup water, (makes

batter for pancakes) top with 1 serving of sugar free syrup or

sugarless jam

Power Protein Pancakes (see recipe guide) or Healthy Crepe – 5 egg

whites, 1 scoop protein powder, ¾ cup oatmeal, ⅛ cup water, (makes

batter for pancakes) top with 1 serving of sugar free syrup or

sugarless jam

2 P 2 - 3 oz. turkey breast rolled with

lettuce wrap 3 – 5 oz. turkey breast rolled with

lettuce wrap

3 P/S/V or P/A


½ baked potato with ½ tsp butter


1 baked potato with ½ tsp butter

4 P


list)


list)

5 P/V/O



dressing



dressing

6 P ½ cup low fat cottage cheese or

Greek yogurt 1 cup low fat cottage cheese or

Greek yogurt



OmegaKrill 5X
















MEAL TYPE WOMEN MEN

1 P/S Mexican scramble (see recipe guide)

Mexican scramble (see recipe guide)

2 P ½ cup cottage cheese or Greek


yogurt


1 cup broccoli or green beans 6 oz grilled chicken

1 cup broccoli or green beans

4 P 20 - 25 gram protein shake. 30 - 40 gram protein shake

5 P/V/O



dressing



dressing

6 P 1 whole egg, 2-3 whites scrambled

and topped with salsa 1 whole egg, 4-5 whites scrambled

and topped with salsa



OmegaKrill 5X
















MACRO PATTERNING CYCLE • WEEK 3 Day 20 Saturday - Carb Up / Cheat

MEAL TYPE WOMEN MEN

1 P/V/O 2-3 whole eggs scrambled with your favorite meat, veggies and cheese.

Side of your favorite nuts.

4 whole eggs scrambled with your favorite meat, veggies and cheese.

Side of your favorite nuts.


3 FF 1 - 2 slices of pizza

DON’T STUFF 3-4 slices of pizza

DON’T STUFF

4 FF

Breakfast for Dinner Pancakes, sausage link or whatever

cheat meal you want DON’T STUFF

Breakfast for Dinner Pancakes, sausage link or whatever

cheat meal you want DON’T STUFF



OmegaKrill 5X







.








MEAL TYPE WOMEN MEN

1 P/S Power Protein Pancakes

(see recipe guide) Power Protein Pancakes

(see recipe guide)

2 P 2 - 3 oz. turkey breast rolled with

lettuce wrap 3 - 5 oz. turkey breast rolled with

lettuce wrap

3 P/S/V or P/A




30 - 40 gram protein shake

5 P/V/O 4 - 6 oz. cooked shrimp on field green salad, 1 tbsp. olive oil and

vinegar

6 - 8 oz. cooked shrimp on field green salad, 1 tbsp. olive oil and

vinegar

6 P ½ cup cottage cheese or Greek yogurt sprinkled with cinnamon

1 cup cottage cheese or Greek yogurt sprinkled with cinnamon



OmegaKrill 5X

Type Key: P = Protein S = Starch V = Vegetables O = Fat FF = Free Food













WEEK 4 • RULES MACRO PATTERNING CYCLE

Days 22 - 28

Week 4 Macro-Patterning™ Meal Plans


DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

Type of Day

Baseline Carb Down

Carb Up (Re-feed)

Baseline Carb Down

Carb Up (Re-feed)

Baseline

Starch Amounts

2x 1x Last 2 2x 1x Last 2 2x

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. In this week we will begin to introduce back to your meal plans some additional cheat foods and alcohol. Remember that it is important to exercise through this process and also that you are on a plan to make changes. So please add the goodies and alcohol appropriate to your goals so you can reward yourself and not be deprived. Enjoy your week and continue to take it one day at a time.

1. Write down every thing that goes in your mouth so you know what you are consuming.


3. Must have minimum of 4 meals each day; 5 small meals preferred. (Limit to “fist-sized” portions. Portion control with a to-go container when eating out.)

4. Never get discouraged by the scale, keep to your plan!

5. Make sure fat intake is low on Carb Down days.

6. Identify difficult days in your week and devise an eating solution ahead of time.

7. Follow your Type Key for each day and substitute if desired from the substitution list.

8. Drink your minimum water amount per day. (Women 70 - 80 oz; Men 100 - 128 oz per day.)

9. You can consume alcohol in moderation on Carb Up days.

10. Begin exercising, if not already, to increase energy deficit.

11. Make sure to have one serving of broccoli each day.

12. Don’t force meals or eat too much at each meal.



MACRO PATTERNING CYCLE • WEEK 4 Day 22 Monday - Baseline

MEAL TYPE WOMEN MEN

1 P/S Protein Power Pancakes

(see recipe guide) Protein Power Pancakes

(see recipe guide)

2 P ½ cup of cottage cheese or Greek

yogurt (low or no sugar) 1 cup of cottage cheese or Greek

yogurt (low or no sugar)

3 P/S/V Turkey Reuben

(see recipe guide) Turkey Reuben

(see recipe guide)

4 P



5 P/V/O

3 - 4 oz steak; 1 cup broccoli Salad with tomato & cucumber 1 tbsp of extra virgin olive oil & vinegar or low calorie low sugar

dressing

6 - 8 oz steak; 1 cup broccoli Salad with tomato & cucumber 1 tbsp of extra virgin olive oil & vinegar or low calorie low sugar

dressing

6 P 2-3 whites scrambled and topped with

salsa 3-5 whites scrambled and topped

with salsa



OmegaKrill 5X
















MEAL TYPE WOMEN MEN

1 P/O 1 whole, 2-3 whites scrambled with 1½ oz. beef and sprinkle of cheese

1 whole, 3-5 whites scrambled with 3 oz. beef and sprinkle of cheese



yogurt

3 P/S/V Turkey burger (see recipe guide); 1 cup of green beans, ½ sweet potato

Turkey burger (see recipe guide); 1 cup of green beans, 1 small sweet

potato



5 P/V/O



dressing



dressing

6 P 2 - 3 egg whites scrambled 30 gram protein shake

(NO flax or cream)



OmegaKrill 5X

















MACRO PATTERNING CYCLE • WEEK 4 Day 24 Wednesday - Carb Up / Cheat

MEAL TYPE WOMEN MEN

1 P/S 1 whole egg with 2 - 3 whites

scrambled with breakfast potatoes and slice of toast

1 whole egg with 4 -5 whites scrambled with breakfast potatoes

and slice of toast

2 P/O 2 - 3 oz turkey breast & cheese

rolled with lettuce wrap


list) 1 tbsp of flax oil (preferred) for 1

tbsp heavy cream


4 FF 6” sub sandwich with small bag of

chips sub sandwich with small bag of

chips

5 FF Chicken pasta with roll, 1-2 alcohol

beverage OR dessert DON’T STUFF

Chicken pasta with roll, 1-2 alcohol beverage OR dessert

DON’T STUFF



OmegaKrill 5X

Type Key: P = Protein S = Starch V = Vegetables O = Fat A = Fruit FF = Free Food



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.











MEAL TYPE WOMEN MEN

1 P/S

Crepe: Mix together 3 egg whites, 1 scoop protein powder, ½ cup gluten

free oats and 1/8 cup water for batter. Top with sugar free syrup,

cinnamon or sugar free jam

Crepe: Mix together 5 egg whites, 2 scoop protein powder, 3/4 cup

gluten free oats and 1/8 cup water for batter. Top with sugar free

syrup, cinnamon or sugar free jam



yogurt

3 P/S/V 3 - 4 oz roasted turkey breast

1 cup green beans ½ baked potato

3 - 4 oz roasted turkey breast 1 cup green beans

1 small baked potato



5 P/V/O

4 - 6 oz grilled shrimp 1 cup of broccoli


dressing

6 - 8 oz grilled shrimp 1 cup of broccoli


dressing

6 P 1 whole egg, 2-3 whites scrambled

and topped with salsa 1 whole egg, 4-5 whites scrambled

and topped with salsa



OmegaKrill 5X
















MEAL TYPE WOMEN MEN

1 P/S Mexican Omelet (see recipe guide) Mexican Omelet (see recipe guide)



yogurt

3 P/V/O Chicken Caesar salad; 1 tbsp. of

extra virgin olive oil & vinegar or full fat dressing

Chicken Caesar salad; 1 tbsp. of extra virgin olive oil & vinegar or full

fat dressing



5 P/V/O

4 - 6 oz. fish 1 cup of asparagus;


dressing

8 oz. fish 1 cup of asparagus;


dressing

6 P 2-3 oz. turkey wrapped in lettuce 3-5 oz. turkey wrapped in lettuce



OmegaKrill 5X
















MACRO PATTERNING CYCLE • WEEK 4 Day 27 Saturday - Carb Up

MEAL TYPE WOMEN MEN

1 P/S 1 whole egg with 2 - 3 whites

scrambled on ½ bagel 1 whole egg with 4 -5 whites

scrambled on bagel

2 P/O Chocolate banana protein shake

(see recipe guide) Chocolate banana protein shake

(see recipe guide)

3 P/V/O Citrus Tilapia (see recipe guide) Citrus Tilapia (see recipe guide)

4 FF chips & salsa

DON’T STUFF chips & salsa

DON’T STUFF

5 FF Seafood pasta with roll; 1-2

alcohol beverage OR dessert DON’T STUFF

Seafood pasta with roll; 1-2 alcohol beverage OR dessert

DON’T STUFF



OmegaKrill 5X

Type Key: P = Protein S = Starch V = Vegetables O = Fat A = Fruit FF = Free Food



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.










MEAL TYPE WOMEN MEN

1 P/S Egg Sandwich

(see recipe guide) Egg Sandwich

(see recipe guide)

2 P/O 20 - 25 gram protein shake

1 tbsp of flax oil (preferred) for 1 tbsp heavy cream

30 - 40 gram protein shake 1 tbsp of flax oil (preferred) for 1

tbsp heavy cream

3 P/S/V 3 - 4 oz grilled shrimp

1 cup asparagus ½ cup rice

6 - 8 oz grilled shrimp 1 cup asparagus

1 cup rice

4 P/O 20 - 25 gram protein shake

1 tbsp of flax oil (preferred) or 1 tbsp heavy cream

30 - 40 gram protein shake 1 tbsp of flax oil (preferred) or 1

tbsp heavy cream

5 P/V/O Low-Carb Turkey Spaghetti (see recipe guide), side salad with 1

tbsp. olive oil & vinegar

Low-Carb Turkey Spaghetti (see recipe guide) side salad with 1 tbsp.

olive oil & vinegar



yogurt



OmegaKrill 5X















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