An introduction and the theory behind how and why the Cycle Diet works. This provides an overview of the entire process, from building your first meal plan to transitioning to full-on Cycle Dieting.

We look at several case studies illustrating how the Cycle Diet can be applied in practice, and how it can change depending on the trainee.

In-depth tutorial videos on constructing a custom meal plan for your regular diet days. This will be the meal plan you use to get into Supercomp, and to maintain supercomp on any “non” cheat day.

Everything you need to know about “Supercompensation Mode.” How to get into it, how to read your body and know when you’re approaching it, and more.

Experimenting with different forms of cheats (meals, half day cheats, full day cheats, and full days + spike) as you get into Supercomp and transition into full-on Cycle Dieting.

This module covers mindset, longterm success, and adapting the Cycle Diet to different lifestyles, needs, and goals.

Yes and no. We want to be honest here, so pay attention.

First, let's examine two scenerios:

Scenario 1.

You're fairly lean, and Cycle Dieting with regular Cheat Days:

Yes, in this case, if you do it right, many people over time you can lose fat on the Cycle Diet. This occurs as your body adapts and you get leaner, or you put on more muscle. If you're having cheat days, it's very slow. Although Scott doesn't like the term, this would be akin to what most people in the fitness industry call “re-comping,” or trying to lose fat and gain muscle at the same time. It's possible, but it is very slow.

What this means is that if you want to lose fat ASAP on the Cycle Diet, then either you'll have to cut out some of the cheat days and cheat meals, or play with your diet days' calories and be very, very patient.

When and how to implement cheat days on a fat loss diet is dependent on your own body and what it is telling you. Some people need a massive cheat day just a few weeks out from a bodybuilding competition. Other people will need fewer energy spikes. One of Scott's principles is that the diet should fit the client, not the other way around.

Scenario 2.

You still have 20 lbs. or more to lose

The simple reality here is that you won't be using the cheat days until you've lose a fair amount of that weight. In order for the cheat days to be beneficial, you must train your metabolism, and part of doing this is leaning out.

Most “cheat day” diets promise nonsense like, “Oh, just add in a cheat day,” or “Just add it in after you go low-carb for __ number of days.” The former is just not living in the real world, and the latter is trying to force your body into Supercomp instead of coaxing it. This won't work in the long-term.

Cheat days only work if you've put in the time to train your metabolism. The bulk of the book and the course is about how to do this.

The GOOD NEWS here is that the meal plans and action steps for “getting into” supercomp where you can enjoy massive cheat days also function as sound advice for a practical, useful diet strategy to lose fat.

Before you begin having regular large energy spikes and cheat meals, you put your body into “supercompensation mode.”

When you're in this mode, your metabolism is hungry for that extra energy, and it “supercompensates” your energy stores, but not your fat stores. This requires coaxing your metabolism into a supercompensation state.

Once you get going with regular spikes, it’s amazing how easy and fun this diet is… but you do have to get into supercompensation mode. You won’t have a big cheat day your third day on the diet. Anyone selling a “cheat to lose” diet along those lines is lying to you. We would sell more products if we could promise that, but we can't.

This diet is real. It has been used by regular people, by champion natural bodybuilders, by figure competitors, and by Scott  himself. It has been tested over the course of decades. It can be used by anyone willing to pay attention to Scott’s principles.

You eat according to a diet days' meal plan that has several options for each meal.

This is explained in the book and the course. There are very simple formulas for calculating your daily calories, and simple guidelines for putting together your meals and meal options. Example meal plans are also included.

You certainly do not have to eat some insane low calorie, low-carb ketogenic diet. The meal plan is a moderate, sustainable diet filled with all three macronutrients, and it does not exclude food groups.

Yes, but you don't just add in a cheat day until your body is ready.

When your body is in “Supercompensation Mode” eating an extra 10,000 calories is good for you and your body, because your body “supercompensates” its energy stores.

That said, you should not force feed yourself to see how much you can eat. You eat to feel satisfied, not “stuffed” or full.

Put simply: because it's been tested and proven time and again with Scott himself and with his clients — for thirty years.

(Yes, he's been doing this far longer than most “cheat to lose” diet books out there that came into fashion a couple years ago.)

The reason this works is because you coax your body into supercompensation mode. You have to do it right. You don't just add in a cheat day. And yes, this takes consistency — you have to stick to the diet on the diet days. The Cycle Diet is still “a diet.”

Again: no, you cannot just randomly add a cheat day into your diet. That's silly.

This diet is based on getting your body into exactly the right state. This diet is proven, fun, and sustainable.