The Extreme Cycle | Meal Planning Tips

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Chris and I have been so excited and touched by the positive feedback we’ve received on our new book, Extreme Transformation! We seriously poured our lives—and lots of blood, sweat, and tears—into this book with the hope that it would help you begin and achieve your transformation goals, whatever they may be. And…we included 21 days’ worth of amazing meals in this book after so many of you asked for a daily meal plan. We aim to please! 😉

Many of you have loved the daily meal plans, but we’ve heard that some of you are a little overwhelmed with all of the shopping, prepping, and cooking involved with some of the amazing recipes in the Extreme Cycle. We know it is a lot to take in all at once, and we did not mean for this new way of doing things to be a “do it all now” type of experience. We recognize that it takes just small baby steps to begin to incorporate new healthy habits into your lifestyle, and that’s exactly how we expect it to be with this new carb cycle. That being said, here are five options we’ve laid out for you to help simplify your meal planning on the Extreme Cycle:

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Option 1: Follow the 21 day’s worth of meal plans as outlined in Extreme Transformation.

We’ve outlined the shopping list, meal prep, and other tips for you to use to prepare and cook your meals for 21 days. We tried our best to include a variety of recipes each week, because variety is huge when you’re trying to incorporate new habits into your life.

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Option 2: Follow the daily outline of low- or high-carb meals in Extreme Transformation with some substitutions.

If you find a day’s plan that works well for you, do it again! You can double up the same meals during the week to cut down on meal prep (eat the same dinner on Monday and Thursday, for example), or swap meals (high-carb for high carb, low-carb for low-carb, clean cheat for clean cheat, breakfast for breakfast) to make meal planning and prep easier. If you find that some recipes are easier to prepare than others, then go for those!

Option 3: Use other high-and low-carb recipes.

If you have our other books, Choose to Lose and/or Choose More, Lose More for Life, you can use any of the high-carb and low-carb meals from these books in the Extreme Cycle. And if you have your own low- and high carb recipes, you can use those too.

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Option 4: Put your own meals together.

We know there are times when you’re out and about and need a quick, healthy meal. Or you need a fast ‘n easy meal made in 5 minutes or less, and simply don’t have time to put one of our recipes together. Be sure to scroll to the end of this post for some guides straight from Extreme Transformation that will help you design your own meals!

Option 5: A combination of the other 4 options.

We want this meal plan to be very user friendly, which is crucial to long-term carb cycling success, so do what works best for you and your schedule! If cooking is your thing, we’ve got you covered for 21 days! If meal prepping and cooking different meals doesn’t fit into your life, then bulk prep meals. You can even freeze many of our meals for a quick option later. If you like to put your own meals together, that works too. And it’s always a good idea to keep quick options with you wherever you go so that you don’t derail your eating plan because you don’t have healthy options available. And what about eating out? Our guides in option 4 will help you navigate any menu so you can make the best choices for your goals.

And no matter which option you choose, remember that this is a life-long journey! You’re not expected to do everything at once—perfectly. One of the best things about any transformation journey is all the things we learn along the way, so it’s 100% okay—and absolutely normal—to encounter some bumps on the path. With practice and patience, you will figure out what works best for you!

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If you have any other questions about meal planning on the Extreme Cycle, please leave me a comment below. And please share what’s worked for you so we can all learn from each other!

Xoxo,

Heidi

Related reading:

Carb Confusion
The Power of Protein
Protein Powder: It’s Not Just for Shakes Anymore!
Ask the Powells: How Can I Structure My Meals?
Pre-Workout Problem: To Eat or Not To Eat?
Avoiding Road Trip Road Blocks!

Are you ready to begin your own Extreme Transformation? Grab a copy of our book today, and let’s go!

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585 Comments

  1. Dori - November 13, 2017

    Are the recipes in extreme transformation for one person? I believe they are but now I’m questioning myself. I’m about to make the creamy cauliflower soup and want to make sure it’s just the serving size I’m suppose to eat. And not more and then I’m eating five days worth of soup in one sitting I:e lol

    • Team Powell - November 14, 2017

      Hi Dori: Yes, the recipes in “Extreme Transformation” are for one serving. Enjoy! 🙂

  2. TANYA - October 23, 2017

    I am curious if u can still see results if one is unable to do the exercises. So only following the meal plan.

    • Team Powell - October 24, 2017

      Hi Tanya: Since 80% of weight loss is nutrition, yes, you can achieve results without exercise, but it is a good idea to get in any exercise you can to speed up your results, build muscle that you need for every day life and continual health (as we get older, our muscle mass tends to decrease), and for cardiovascular health too. Hope that helps! 🙂

  3. TANYA - October 23, 2017

    So can I eat the same meal everyday if I wanted to as long as I’m staying within the high carb low carb days and portions. Example cinnamon French toast from extreme transformation every day and so on lunch snacks dinner the same. Thx.

    • Team Powell - October 24, 2017

      Hi Tanya: Yes, you can totally repeat any like meals in the program: breakfast for breakfast, low carb for low carb, high carb for high carb, and reset for reset. Hope that helps! 🙂

  4. Lesley - October 17, 2017

    I am a bit confused. In your create your meals chart it says a high carb meal for women it says the carb can be 200 calories. But yet in other charts it says one portion of carbs. In your book it lists acceptable foods in 100 calorie portions in appendix d. So at a high carb meal can I have one cup of rice? Because a half is listed as 100 calories and the chart says 200 cals at each high carb meal? Or can I have two pieces of bread because that would equal 200 calories ?

    • Team Powell - October 18, 2017

      Hi Lesley: The 100 calorie guide is only to be used as a reference, and these amounts are not equal to a portion size. If the “Create Your Own Meals” chart says to eat 200 cals of carbs, for example, then you could double the 100 calorie portion of a carb in the 100 calorie guide. Use the chart in this post, and you’ll be good to go! 🙂

  5. James - September 29, 2017

    Hi Heidi and Chris,

    I was just wondering if you had a couples rate for the Transform App or do we need to purchase individual plans? Thank you!

    • Team Powell - October 2, 2017

      Hi James: We don’t have a couples rate for the app. We hope you love the app! 🙂

  6. Sonia Gomez - September 17, 2017

    If I but the app do I still have to buy the book or I can find the diet and the workouts in the app ?
    How I know what can of cycle to follow ?
    I’m 46 female 5,2 125 Pounds and I do not want to loose weight. I want to get ride of my belly fat and gane muscle.
    I’m vegan , soy ,corn and gluten free.
    Can I still do this diet ?

    • Team Powell - September 17, 2017

      Hi Sonia: Everything is figured out for you in the app, so no need to buy the book, and we have meals that will fit your dietary restrictions also! And all 3 programs have the goal you’re wanting to achieve, and here’s a post that outlines the 3 programs: http://heidipowell.net/12104. And you can change programs at any time too!

  7. Sheri - August 30, 2017

    Hi Team Powell! I’ve just purchased the Extreme Transformation book and I’ve been cycling for a few weeks now. I need some direction as to what to look for. I’m a super clean eater and I usually CrossFit, but I’ve been fighting mono/mold illness since at least December 2016. I only started back weight training a couple of months ago and I’m not quite ready for CrossFit because I’m still having some weak/low energy days. I lost 10 or more pounds, and what seemed to be all of my muscle, while I was sick. So depressing! I’ve gained 5lbs back somehow, so I hope it’s all muscle. Anyway, my goal is to lose fat and build muscle, not lose weight, so I’m not sure if I want to see the number on the scale go up, go down or stay the same. At the moment, I’m 46, 5’7″, 140lbs. and 20% bf. I don’t have a weight goal, but I’d like to drop my bf to 18%. Any advice would be greatly appreciated since I’m trying to get strong, lean and mean so I can get back into CrossFit:)

    • Team Powell - August 31, 2017

      Hi Sheri: Since your goal is to lose body fat and build muscle, it’s hard to say what will happen with the scale. It could go down, it could stay the same, it could go up a bit as you replace fat with muscle. Since you’re still trying to get back to full workouts, remember that 80% of any transformation goal is nutrition, so stick to the program in the book, work out as you can, and you should be good to go. One other option is Chris and Heidi’s new app, which offers you a totally customized nutrition and workout program based on you and your goals, and your specific goal is an option in all 3 programs. You can learn more about their app here: http://thetransformapp.com, and here’s a post about the 3 different program options: http://heidipowell.net/12104. You can change programs at any time, and your program will adjust as you progress towards your goals. Both options can work! 🙂

  8. Mimi - August 29, 2017

    Might be a dumb question…. but what is bulletproof coffee? And what does it help do?

    • Team Powell - August 30, 2017

      Hi Mimi: There’s never a dumb question! Many people feel bulletproof coffee give them energy,and you can find recipes for bulletproof coffee on the web also. Hope that helps!

  9. Celeste - August 25, 2017

    A couple years ago, when the Extreme makeover: weightloss edition was on TV, Chris had a website that you paid a monthly fee and it gave you a meal plan. It provided you with a shopping list for the week and then had your entire meal plan week by week. All meals for the day including snacks. Is this still available? I NEED this. It was so beneficial to me. I can’t be given a list of foods and pick from it. I need to be told what to eat throughout the day and when.

  10. DENISE - August 11, 2017

    I’ve been doing PIYO and am just starting carb cycling. I’m confused about a few things. The table shows calorie counts for protein, carbs, and fats but not veggies. It also shows to have veggies at every meal. Do veggies count towards the total calories? How many calories worth of veggies are you allowed to consume per meal? And do you have 5 meals per day or 3 meals and two snacks? Can I keep doing PIYO or do I have to do the plan’s workouts? Thanks!

    • Team Powell - August 14, 2017

      Hi Denise: In the Extreme Cycle, you can have pretty much unlimited veggies (the non-root/non-starchy type) with every meal. You can count these into your calories or not – whichever works best for you. And the snacks and meals are put together the same way, we just call the meals in between breakfast, lunch, and dinner snacks. Follow the chart for the specific meal you’re eating, and you’ll be good to go!

  11. Akshada Laliwala - July 31, 2017

    Hello Heidi,

    I am a 26 year old female, I myself have gone trough a transformation where I lost 65 lbs. I am still having trouble loosing an additional 20-30 lbs to reach my ideal weight. I eat healthy and I try and portion out my meals, but am having trouble losing weight still. Do you think I may portioning my meals incorrectly? Do you have any tips or tricks to help me reach my ideal weight?

    • Team Powell - August 1, 2017

      Hi Akshada: You are doing amazing, and congratulations on losing 65 pounds! Here’s a post that outlines Chris and Heidi’s carb cycling program, and it can definitely help you achieve your goals: http://heidipowell.net/9060. And here’s a link to their new app, which offers you a totally customized nutrition and workout program based on you and your goals: http://thetransformapp.com. Your first week is free so you can check everything out! You can totally do this! 🙂

  12. Michelle - July 5, 2017

    Hi-

    I’m confused if we’re building our own meals and it says <30 for fat or <30 for carbs- what does this mean ? Thanks!

    • Team Powell - July 6, 2017

      Hi Michelle: This should help: Every gram of protein or carb = 4 calories, and every gram of fat = 9 calories. So when the chart says <30 calories, you'll eat less than 8 grams of protein or carb and less than 4 grams of fat. Get as close to these calorie recommendations in the chart as you can, and you'll be good to go! 🙂

  13. SUSAN - July 4, 2017

    I have both the Choose to Loose books. I even have the Stax bag/containers. What is different about this book? I have tried so many lifestyle changes but can’t loose much weight. I need to loose weight as I feel miserable at times & it’s not good for my health. Some meds have made it harder to loose and I need to get past that block.

    • SUSAN - July 4, 2017

      I don’t want to invest in another book but if this is better, I’m ok with it

    • Team Powell - July 5, 2017

      Hi Susan: The Extreme Cycle in “Extreme Transformation” is a bit different than the carb cycles in “Choose to Lose.” You can learn more about the Extreme Cycle here: http://heidipowell.net/10503. This new cycle is the result of Chris and Heidi’s work with their clients since “Choose to Lose” and “Choose More, Lose More for Life” were published. Hope that helps – you can do this! 🙂

    • SUSAN IRWIN* - July 8, 2017

      Thanks, Team Powell! So it would be beneficial to get the book or is the info on the link and blogs enough? I really need to do something that will work and reset my genetic heaviness

    • Team Powell - July 10, 2017

      Hi Susan: The links and blogs can definitely help, and you can get the full program including 21 days’ worth of meals and other helpful info in the book. 🙂

    • Susan - August 8, 2017

      Ok I downloaded the app and iBook. I planned to start a couple weeks ago but didn’t. So I restarted the program to begin this Sunday. This will allow me to shop and prep. Since Sunday is a reset day, should I use Monday as the starting date?
      Regarding workouts, I cannot do jumps or squats due to knee issues (hope this will help get strong enough to do so) and will not be able to put pressure on my left elbow and wrist for now so push ups and the like are out 🙁
      I would be glad to outline the issues with these joints if that would help with finding a doable system. need to modify the workouts to where I will benefit and challenge the muscles and areas I can. I would prefer to email the issues if possible

    • Team Powell - August 9, 2017

      Hi Susan: Welcome to Transform! You can change your reset day if that works best for you. Go to Me, the Program, and scroll down to change your reset day. Or you can also leave it on Sunday. No matter which day is your reset day, the next day is day 1 of the new week. For workouts, most of the workout movements have an alternate or modified version, and these can be helpful if you have any issues. And with any issue, we recommend you discuss the program with your healthcare team and have them help you make any necessary modifications. And if any movement and it’s alternatives will aggravate your injuries, then please skip them until you’re recovered. We hope you love the app – you can totally do this! 🙂

    • Susan - September 17, 2017

      I downloaded the app and think I have another month on the 3 month membership. I have not been able to start the program for a number of issues and reasons. Does this renew automatically? I see the discount codes ocassionally and wonder if I can use one to get another 3 months?

    • Team Powell - September 17, 2017

      Hi Susan: Please contact our amazing customer support team, and they can help you figure this out! [email protected]. 🙂

    • Susan - September 17, 2017

      Thanks!!! Will do!!!

  14. Marisa Battistoni - July 2, 2017

    Hi Heidi~ Im interested in starting a carb cycling lifestyle. Should i start with your app or the transformation book?

    • Team Powell - July 3, 2017

      Hi Marisa: You can use whichever one you like best. Your nutrition and exercise program in the app will be totally customized to you and your goals. The books can definitely also work, but they offer more general recommendations as far as nutrition goes. Your first week of the app is free so you can check everything out also. We wish you the best with whichever option you choose – you can do this! 🙂

    • SUSAN IRWIN* - July 9, 2017

      What app???

    • Team Powell - July 10, 2017

      Hi Susan: You can learn more about Chris and Heidi’s new app here: http://thetransformapp.com. It offers a totally customized meal and workout program based on you and your goals! 🙂

  15. Alasche Renewal - June 26, 2017

    Thanks for finally talking about >The Extreme Cycle | Meal Planning Tips
    | Heidi Powell <Loved it!

  16. Debbie - June 19, 2017

    Hello. Can we have bacon or turkey bacon anywhere on this plan. If so how do we count it?

    • Team Powell - June 20, 2017

      Hi Debbie: Any type of bacon counts as a fat, so use the “Create Your Own Meals” chart in this post to help you figure out the portion size. Hope that helps! 🙂

  17. Toni - June 19, 2017

    Hi Heidi
    I have a question… if I drink bulletproof coffee in the morning…. is that counted in my calories or counted as a meal?
    Toni

    Sent from my iPhone

    • Team Powell - June 20, 2017

      Hi Toni: Depending on how you make your coffee, it would count as at least one portion of fat, if not more, so you’ll need to adjust your macros accordingly. Compare what’s in your coffee to the “Create Your Own Meals” chart in this post, and that should be very helpful in figuring out how to count it. 🙂

  18. Jennifer - June 18, 2017

    Hi Team Powell!

    I have a question I really need help with – I purchased the book and the app, I plan to start a week from tomorrow following your plan. But — I am vegan because I am allergic to animal protein! So, for me, no dairy, no eggs, no fish, no meat – basically vegan. I’m also a whole foods vegan, which isn’t a problem with your program, but I thought it was worth mentioning. My weight is a result of a year of 5 rounds of shingles, lots of weight lost and adrenal failure which resulted in a weight gain of almost 50 lbs more than I weighed before I got sick once I was well. Anyway, I do use some raw protein powders like SunWarrior, but I try not to use it for every meal. I know what I consider protein – lentils is a good source but I read you comment somewhere that beans are a carb for this type of carb cycling. I am very educated when it comes to the body and nutrition, but I am looking to follow your program because I have seen it work! Normally, I would use tempeh, tofu as additional sources of protein (occasionally Gardein or GoVeggie mock meats, but I try not to use those kinds of foods very often) but kale, per 100 oz has more protein than beef, so I eat a LOT of lacinato kale, lol All greens really, typically 4 oz./serving. So my fiber averages close to 50g almost every day. I would just truly appreciate your thoughts on this. All my hormones are now within range (3 years later, finally!) and my doctor knows I am beginning this program 🙂 I’m very excited!

    • Team Powell - June 19, 2017

      Hi Jennifer: Thank you for your comment, and welcome to the app! There are food filters on the nutrition page (click on the arrows in the top right hand corner), and you can filter all those foods you don’t want included in your program out of your meal plan. We’re also adding more vegan and vegetarian meals every month too. You can also sub your favorite vegan protein for any meat-based protein in any of the meals, so that should be helpful too. We wish you the best – you can do this!

  19. Nita - June 3, 2017

    Hey All, I use to do LCHF and i lost @ 30lbs, now i want to start doing Carb Cycling, i work out a good amount and i guess the only thing im confused at is keeping mucles and building them as well. I need to lose these pounds before Sep due to my wedding.
    I am so lost though, i am working overnight and its so many days out the week and every other weekend, could you please help me figure this out??

    • Team Powell - June 5, 2017

      Hi Nita: Congratulations on your upcoming wedding and 30 lb weight loss! Here’s a post that can help you figure out your meal plan on a crazy schedule: http://heidipowell.net/10556. I hope it helps! 🙂

  20. Sue Mansueto - May 27, 2017

    I have a hard schedule. I get up at 1 am to start work by 3am. I work 4 ten hour days and I am lucky to get 2 10 minutes breaks. I stand and walk around 10,000 steps a day at work alone. I am 61 and haver gained 30lbs over the last 3 years. Have a real hard time trying to figure out how to do this with this schedule . And I am so tired when I get home I can’t move. help how can I do this?

    Sue in Arizona

    • Team Powell - May 29, 2017

      Hi Sue: Here’s a post that can help you schedule your meals into a crazy schedule: http://heidipowell.net/10556. And for exercise, even a few minutes at a time can help – remember, nutrition is 80% of weight loss. You can do this!

  21. Jill - May 25, 2017

    Hi there. I am doing the Turbo plan and have a question about macros. Is it true that we are supposed to account for all macros when not using the suggested meals and just going by the macros listed for each meal? I am having a hard time find fats that don’t have protein and carbs in them. When I go to add peanut butter for my fats, for example, it bumps up my protein and carbs. In order to get enough fat (22 grams for some meals) it takes up all of my carbs and some of my protein. So I am not able to get any healthy carbs in because they the fats I am choosing have carbs. Therefore, I am not getting all my fats in because it goes over my allowed number of carbs for that meal. Any help would be greatly appreciated!

    • Team Powell - May 30, 2017

      Hi Jill: Are you following the Turbo Cycle from one of Chris and Heidi’s books or the Turbo Cycle in the app? Please reply so that I can answer your questions correctly. Hope to hear from you soon!

    • Jill - May 30, 2017

      Thanks for responding! I am doing the Turbo cycle in the app. Any help is appreciated.

      🙂

    • Team Powell - May 31, 2017

      Hi Jill: Thank you for responding! Yes, you need to account for all macros you eat and try and match your own meals to those in the app. There is a bit of a learning curve to macro tracking, but once you learn how to do it, it gets much easier. And if you can repeat meals during the week, that will help also. And yes, foods like peanut butter that have all 3 macros can make it even trickier. Try choosing foods that are more straight protein + fat or protein + carb, and that can make things easier also. One other thing that can help is to remember that breakfast is a protein + carb + fat, high carb meals are a protein + carb, and low carb meals are a protein + fat. Yes, there will be a few carbs in what you choose for low carb meals, and a bit of fat in what you choose for high carb meals, but these formulas might be helpful as you’re getting started. And we’re adding more meals to the app all of the time, and these are all figured out for you macro-wise. I hope this helps, and please let us know if you have further questions. You can do this!

    • Jill - June 1, 2017

      Thank you. I have tracked macros before so am pretty comfortable with that. There are some plans where healthy fats are just considered fats (like peanut butter or avocado) and you do not account for the carbs or protein. And some proteins are just considered part of your protein macros and you do not count the minimal fats. So I just wanted to be sure that I was supposed to count everything in all my foods. I appreciate you getting back to me! 🙂

    • Team Powell - June 2, 2017

      Hi Jill: You are so welcome, and happy macro tracking! 🙂

  22. Christi - May 24, 2017

    Hi Heidi! Just wanted to know what protein powder you recommend? If not a particular brand what important things should I look for in a protein powder? (Ex: fat, carbs, sugars etc)

    Thanks so much

    Christj

    • Team Powell - May 24, 2017

      Hi Christ: We recommend low fat (less than 3g), low carb (less than 7g), with around 20-25g of protein per serving. Other than that, go with what you like best! 🙂

  23. Cleeo - May 6, 2017

    I would like to know the daily carb, protein, fat limit per high carb and low carb days in grams instead of calories[woman]. So that I can count them accurately. I am new and dont understand them as calories. Also, not sure what a macro is? Thank you.

    • Team Powell - May 8, 2017

      Hi Cleeo: To figure out the grams of macros used for the meals in the Extreme Cycle, each gram of protein or carb = 4 calories, and each gram of fat = 9 calories. This should help you figure out the number of grams of macros that you’ll need for each meal. 🙂

  24. Andrea M - May 5, 2017

    Hi,
    I downloaded the transform app and I love it! My only concern is that the calories in the plan that I chose is higher than the calories in the extreme carb cycling plan. Can you tell me which calorie count I should follow? Thank you!

    • Team Powell - May 5, 2017

      Hi Andrea: The calorie recommendations in the book, while they do work, are very general. The calorie recommendations in the app are totally customized to you and your goals, so you can be confident they will work for you! You’ll definitely want to follow the recommendations in the app. You got this!

  25. Amanda - April 29, 2017

    Hi Team Powell . I just got the extreme makeover book and I am so excited to start this transformation. I have been counting macros for a while and didn’t see any significant results. I’m jot sure what macros I should be consuming and never tried carb cycling so I am excited to see what this will do to my body. I recently got a bod pod test done and was saddened by the result 😳 (38%bf)
    I workout 40 mins of cardio and 1.5 hours of strength workouts everyday and haven’t gotten any type of fat loss, apparently.
    upon reading the book, I’m on page 28. It says that women will consume 1500 cal per day on this plan, I am 6 feet tall and my RMR is 1700 cal, so was wondering if the 1500 cals is too low for me?( I had a metabolic testing done last week along with the bod pod.)
    So my question is can I eat the recommended calories for the men recommendations in the book which is 2000 cal a day and still see results?

    • Team Powell - May 1, 2017

      Hi Amanda: I’d start with the Women’s calories, and if you’re not seeing the results you’d like to see, then switch to the Men’s calories. You might also be interested in checking out Chris and Heidi’s new app, which will totally customize your nutrition to you and your goals: http://thetransformapp.com. And you first 7 days are free so you can check everything out! 🙂

  26. Amanda - April 28, 2017

    Hi team Powell! I was wondering where the best place to get a question answered about the Extreme Transformation book? Here, Facebook, or instagram?

  27. Nancy - April 28, 2017

    I came across this page while researching carb cycling. I’ve worked out with trainers 3-5 times a week for over 10 years, in addition to other exercise, and I’ve been eating clean for about 4 years. I went into menopause early, about five years ago, but other than a redistribution of weight, I didn’t have any unusual weight gain. A few months ago, I gained 10 lbs in 4 weeks, with no changes to my diet or exercise. My doctor ran tests, but advised that the weight gain was age-related. I have a goiter on my thyroid, but the results showed that function is in the normal range, although not considered optimal. I also saw a holistic doctor, who believes that my body is producing excess estrogen. I thought the weight gain had stabilized, but then, in February, I inexplicably gained another few pounds. The holistic doctor suggested certain herbs as well as trying the Whole 30. The herbs helped with energy and mental clarity. I completed the Whole 30, which did not involve significant changes to my diet. I did not lose weight and there were no other changes (in other words, I did not lose inches.) I’ve been sticking to a slightly modified Whole 30 since I completed reintroduction (yogurt, the occasional slice of Ezekiel bread), but I am at a loss as to what to do next. Thoughts/suggestions?

    • Team Powell - April 28, 2017

      Hi Nancy: You’ve been dealing with a lot! You could definitely try carb cycling as outlined on this blog and in Chris and Heidi’s books, and you might also be interested in Chris and Heidi’s new app. It’s amazing, and it outlines everything for you as far as nutrition and exercise. You can learn more about it here: http://thetransformapp.com. You can totally do this! 🙂

  28. Nadia Stewart - April 25, 2017

    Where do I start? NEED HELP

  29. Saina - April 15, 2017

    Hi again!

    Do you eat back your exercise calories or completely leave them alone?

    I exercise a lot and I’m worried that I will be in a calorie deficit.

    Thanks!

    • Team Powell - April 17, 2017

      Hi Saina: No, since you do want a calorie deficit to lose weight, you don’t eat back any calories burned through exercise. Calorie counsumption + calories burned = calorie deficit (lost weight). Hope that helps! 🙂

  30. Jenny - April 14, 2017

    I’m wondering about the amount of protein recommended. If I follow the 1,500 cal per day, 40% of my calories being protein- that would come out to 150 grams of protein. I did the math for 8 days of recipes in the book- high carb and low carb. Most of the days only came up to 125 grams of protein per day for woman. One day only came to 110 g of protein.
    I know it’s not going to be exact, and we can add more veggies, but I’m I correct in this? I just want to make sure I’m doing the right math. 25 grams of protein is a decent difference.

    • Team Powell - April 15, 2017

      Hi Jenny: Your protein intake can vary from day to day, and it can depend on what type of meal you’re eating, but if you follow the plan, you will be fine. You’ll have days where you go over, and days where you’re under, but they do all even out in the long run. One thing that can help is to make sure that your protein powder is around 22-25g of protein with less than 3g of fat and less than 7g of carbs per serving. That way you’ll be able to get more protein without the extra other macros. Hope this helps!

    • Lisa Crowder - April 22, 2017

      I can’t find anywhere else to contact you. I paid for three months and after the free trial it kicked me off and won’t let me back on. Please contact me.

    • Team Powell - April 22, 2017

      Hi Lisa: Please send an email to [email protected] and they’ll be happy to help you get this issue fixed!

  31. Katie Henderson - April 4, 2017

    I have 150 lbs to lose. I have a full-time job and 3 year old twins. I purchased your book on Amazon and want to get started, but feel very over-whelmed. I don’t know where to begin and looked into hiring someone to do the shopping and cooking for me. However, it was financially out of reach. My meal solutions are whatever is fastest and I’m so exhausted at the end of day, I can’t figure out how to get on track. Any guidance you can provide would be great, thank you!

    • Team Powell - April 5, 2017

      Hi Katie: First of all, start with one new things at a time. We don’t want you to feel more overwhelmed! And you can use the “Create Your Own Meals” chart at the end of this post to help you put simple meals together, and the other tips in this post can be super helpful too. You can do this!

    • Beverly O. - April 22, 2017

      Katie- I decided to do something radical to getting started, and I don’t know if this is feasible for you or not. I took a week’s vacation and decided this was so important to me, this is the way I wanted to spend it. I devoted that week to submerging myself in this new culture.
      When I started, I was at the store every 2-3 days, yes. Once my kitchen was purged of the stuff I didn’t want to eat, and stocked with what I needed to get going, I was over the learning curve. I committed to eating the plan the best I could, and exercise when I could. When I went back to work, it was a little rough the first couple of days, then it eased up. My initial investment of money in the food was a bit high, but my budget now has dropped below what it was originally. This lifestyle is so motivating for me, I feel like I am taking care of myself, and I’ve lost weight. The fam loves the food, they all want to help in the kitchen.
      My hairstylist said my hair is growing at twice the rate!! My sleep is a-mazing!
      I’m also on the App, and they have some great Grab-N-Go recipes.
      The only other thing I do different than I ever did, is make a menu of dinners for the week. Each day, I take 5 min as I watch tv, and set my meal plan for the next day. It usually takes me 10 min to put together my snacks and lunch.
      My best to you, I hope this helps, I have had a lifelong struggle with weight, and am so enthusiastic…can you tell? :))

    • Team Powell - April 24, 2017

      Beverly: You are doing amazing, and thank you so much for your kind words and suggestions to help Katie. This is what a community of support (which we love!!!!) is all about! 😊

  32. Justina - April 2, 2017

    Hi everyone! I have about 10-15 pounds of stubborn fat I’m trying to lose and have been following this plan for awhile. Although I am seeing some progress, I’m experiencing very very low energy!!! Is this normal at all? Please help!

    • Team Powell - April 2, 2017

      Hi Justina: Your energy levels on your low carb days can be lower due to the lower grams of carbs, so just make sure you’re drinking all of your water, adding veggies into your meals (they have carbs which can help with your energy levels), and eating that carb with breakfast on low carb days also. Hope that helps!

    • Justina - April 3, 2017

      I knew that about the low days, however, it is low on the high carb days as well 🙁

  33. Sam - March 29, 2017

    so as per this diet we are not allowed have any fruit in any meal?

    • Team Powell - March 29, 2017

      Hi Sam: You can have a portion of fruit as the carb portion of any high carb meal. 🙂

  34. Agnes Owusu-Afram - March 23, 2017

    Dear Team Powell,
    I must say you are doing a great job transforming the lives of people. I get soo emotional when i watch the end of the 365days appearance. Feels soo good. Keep up the Good work!

    I am Agnes. I am in Ghana, West Africa. I have been watching and following all your weight lose transformations series.

    I am a woman of 35yrs, My current weight is 117kg. I need to lose 30kgs on 3 months and will need your help. My mum also wants to go through this weight lose too.

    I will be grateful if you can help me know what is expected of me.

    i look forward to hearing from you.

    • Team Powell - March 23, 2017

      Hi Anges: You and your mum can begin your transformation journeys today with the tools in this post: http://heidipowell.net/9060. And be sure and follow all the links within the post too. And Chris and Heidi will launch their new app – TRANSFORM – on Monday! It’s a complete transformation app with meal plans, workouts, and life lessons, as well as many other awesome things that will help you both achieve your goals. You can learn more about the app here: http://thetransformapp.com. You both can do this! 🙂

  35. Richard Overby - March 20, 2017

    I know I have a tricky one for you but I am so far beyond confused at this point I am just feeling stuck.

    So to make a long story short my family and I do not eat gluten or grains and have struggles with finding the absolute best solution for losing weight.

    We started this journey several years ago to support my mother in laws quest to find a solution to her issues. After many years and hours and hours of research we have collectively excluded gluten and grains from our diet.

    This started with weight loss from all parties but we have all come to a plateu and have looked at different ways to adjust our diets further.

    We have been on a high fat diet for over a year now (with a few inconsistencies here and there mostly during my wifes pregnancy)but have done our best to maintain a macro level of 75f20p5c.

    I know this is very abnormal from what others have used but it worked for a while until another plateu and even a slight increase in weight.

    I personally decided to change my macros to more protein and increase to 65f30p5c with a daily cal. Intake of 2000 per my TDEE.

    I felt pretty good and started to lose again but got to a point to where I could not take in enough protein at 196g per day.

    My brain is all kinds of scattered now and as I’m searching for a solution I see details about carb cycling and think it would be a great idea to try.

    My concern is that I am use to counting macros and if I had a daily percentage of fat to carb to pro ratio It might help me to start my carb cycle journey.

    I do apologize for the details of this but both my wife and I are also a family of 6 with our oldest at 5 and youngest at 2 months. It’s a hectic lifestyle and the less time we spend on calculating the more time we can spend on guarding our household from child demolishment.

    We would love your feedback and advice and both want to get back on the weight loss track. Of course there is a ton more detail I could go into but I think my novel above is enough for now.

    Thank you for any advice you provide.

    Richard & Amanda Overby

    • Team Powell - March 21, 2017

      Hi Richard & Amanda: Thank you for your comment! Chris and Heidi have figured out all of the macros in all of the carb cycles which makes it much simpler to follow their plans. You can use the “Create Your Own Meals” chart in this post if you’d like to figure out your daily macros. Here’s what it would look like for a man’s breakfast – keeping in mind that each gram of protein or carb = 4 calories, and each gram of fat = 9 calories: Protein: 200 cals = 50 g, Carbs: 150 cals = 38g, Fat: 150 cals = 17g. You can use this process for the other meals to figure out your macros for the day. Hope this helps – you can definitely achieve your goals with carb cycling! 🙂

  36. Romira Halden - March 20, 2017

    Hi Heidi,

    I just bought your book –> extreme transformation. I am 24 years old and gained around 10-12 pounds in the last couple of months. I am 1.66 meters and weigh 68 kg (150 pounds). I really dont get how I should be eating 1500 kcal a day, shouldnt it be more like 1200 kcal. And I dont really know how much carbs/fats/proteines I should eat on a high carb/low carb day. I would love to put it up in app like myfitnesspal so that I could track it better.Please help me out because im struggling!

    • Team Powell - March 20, 2017

      Hi Romira: Welcome to carb cycling! The 1500 calorie/day recommendation for women has been proven to work for those who need to lose a lot of weight or a few pounds, so please trust in the process. As far as your macros, all of those have been figured out for you, you simply follow the plan. Chris and Heidi tried to make things as simple as possible, and there are calories and macros listed for each recipe in the book if you’d also like to track your info in MFP. You can totally do this – just take one baby step at a time! 🙂

  37. Liz - March 19, 2017

    just started reading extreme transformation. I am hoping to get back in shape after having my baby. I just had a c-section three weeks ago and I haven’t been cleared by the doctor to start exercising yet. Do I need to reduce calories per day on the program if I cannot exercise? Thanks

    • Team Powell - March 20, 2017

      Hi Liz: Congratulations on your new baby – that’s so exciting! You should be good to go with the 1500/day calorie recommendations in “Extreme Transformation.” We wish you all the best! 🙂

  38. Jody M Krumwiede - March 17, 2017

    I am a bit confused about the calorie restriction vs the “unlimited veggies”. For example, day one for women is 1410 calories (if I added right) for JUST the specified “meals”. That only leaves 90 calories to reach 1500 for the day. Does the “unlimited” veggies have to remain within the 1500 or if we are still hungry, can we go over the 1500 provided its only with “unlimited” category veggies?

    • Team Powell - March 18, 2017

      Hi Jody: Great questions! Yes, veggies are “unlimited,” but you’ll still want to count those calories. If they put you a bit over the 1500 calories/day recommendation, that’s okay. Of course, you don’t want to go too far over that amount, and make sure you’re drinking all of your water every day also (1/2 your body weight in ounces every day). Hope that helps! 🙂

  39. Jo - March 17, 2017

    Thanks Team Powell! Im excited about carb cycling…. 🙂 PS tell Heidi! Those abs of hers are goals!!!

  40. Victoria Williams - March 17, 2017

    Hi there! I’m prepping to go shopping to start this program, however I can’t have yogurt because my daughter is sensitive to the lactose (I’m breastfeeding). Is there anything I can eat instead?

    • Team Powell - March 18, 2017

      Hi Victoria: If yogurt is a no-no for you, you can replace any meals with yogurt with a meal from the same category (low carb for low carb, high carb for high carb, etc.). And here’s a post from Heidi’s blog that outlines her breastfeeding nutrition program, and I hope it can help you too: http://heidipowell.net/2275. 🙂

  41. Jo - March 17, 2017

    Hi Team Powell!
    Im new to carb cycling and Im a recovering Chronic Low Carber….. 🙂 So the high carb days are a foreign concept to me. Im excited to try it and hopefully shed some of this body fat. i just got dunked and am about 25.4% i would like to get it into the 18- 19% range. I want to see those abs…. my big question is on breakfast. I generally have 2 whole eggs and veggies for breakfast sometimes with a turkey bacon or just scrambled with spinach and mushrooms. I am wondering do whole eggs work on high carb days. Im not a huge fan of egg whites. or could i do 1 whole egg 2 egg whites. so that would count as a fat, a protein and then my veggies… how do i incorporate my love of whole eggs…. THANKS

    • Jo - March 17, 2017

      Oh and PS im gluten intolerant so is Gluten free breads okay or can i just stick with brown rice, gluten free oats, sweet potatoes…. etc.
      Thanks!

    • Team Powell - March 17, 2017

      Hi Jo: Gluten free breads are totally okay to use! 🙂

    • Team Powell - March 17, 2017

      Hi Jo: You can use a combo or 2 whole eggs + 3 egg whites, which would count as a protein, then your bacon can count as your fat. Each breakfast on the Extreme Cycle is a protein + carb + fat (and veggies too, if you’d like). 🙂

  42. Jody - March 10, 2017

    It sure would be nice to have all the questions from these blogs on a searchable page. (Yes, it’s me again begging for a FB page for followers to join and follow.) Since there’s no page yet, I’ll ask my question which I’m sure someone else has asked somewhere – there is chicken in the ingredients of creamy cauliflower soup, bUT it’s not added anywhere in the instructions. Should it not be an ingrediet or is really added and and then emulsified? Hoping it shouldn’t be there cause emulsified checked sounds a bit ewwwe!
    I

    • Carol - March 11, 2017

      i wish there was too! or a blog just for questions lol

    • Team Powell - March 11, 2017

      Hi Carol: You’re welcome to ask any questions right here! We keep an eye on these comments and reply ASAP. 🙂

    • Team Powell - March 11, 2017

      Hi Jody: Yes, that was an error in the hardback version of the book, and it’s been fixed in the paperback version. Add the chicken with the chicken broth and garlic in the pot. 🙂

    • Kim - May 23, 2017

      Jody, There is a FB page created for those of us using the Transform app. It is a great community of supportive people.
      This program (app) is changing my life. I know it sounds dramatic, but nonetheless, the truth.
      It’s called “Transform with Chris and Heidi Powell App Users”
      It’s a closed group.
      Chris and Heidi are not part of it, just us App users 🙂
      Come check it out!

  43. Carol - March 10, 2017

    Hi team Powell! what can i put in my coffee?? i usually do a tbl of sugar free creamer (3 times a day yes i love coffee cuz i have 4 kids) is there something else i should use instead? if so how do i account for the xtra calories (should i take something out of meals to accomodate that?)
    Thank you!!!

    • Team Powell - March 11, 2017

      Hi Carol: We recommend black coffee with no calorie sweeteners. If you do add any fats to your coffee, that option is best for low carb meals. And black coffee can count as beverage item, but it’s best to count every calorie you consume. It keeps us accountable! 🙂

  44. Brooke - March 9, 2017

    Couple questions…
    I’m mainly looking at toning and maybe losing a few pounds, especially my midsection. Which cycle would be best to follow? I like the days for the Turbo Cycle, would that be a good one to follow for what I’m wanting to acheive? Also, I’m not sure how fruits need to be eaten. Should any fruit be eaten on low carb days? Should I only stick to high carb fruits on the HC days and low carb fruits on the LC days. One more thing, is the fat percentage calculated for smart fats only or does it include fat for all the food eaten that day?

    • Team Powell - March 10, 2017

      Hi Brooke: You can choose any cycle you’d like, and you can change cycles at any time. And the Turbo Cycle is awesome! Fruits are carbs, so you’d only want to eat them as part of a high carb meal. And all fats are included in the counts. Hope that helps! 🙂

  45. Patricia - March 9, 2017

    Hi. I am 59 years old, 5 feet, 5 inches, 360 pounds. I am on dialysis right now 3 days a week with end stage kidney failure. I am living in an assisted living home right now and they fix all of my meals. I have been asking for more specific meals now but I am not really getting them regularly. I have to get down to 250 before I can get on the kidney transplant list and I really need to do this. I also a vegetarian and only eat eggs, cod, tuna, salmon and shrimp. Any suggestions for meals I could prepare myself in my room would be very helpful. I do not have a stovetop or an oven.

    • Team Powell - March 9, 2017

      Hi Patricia: I’m so sorry to hear about what you’re going through. The charts at the end of this post can help you understand how to put together your meals as well as ideas for quick and easy meals. There are lots of great ideas in these charts! We wish you all the best!

    • Marsha - March 28, 2017

      Hello I have both books: extreme transformation and choose to lose. I have had them for a while. I watch extreme weight loss ALL the time. I need motivation and help with making the carb cycling plan as simple as possible. I am only 5 foot and weigh 250. Please help!!!! Thank you!

    • Team Powell - March 29, 2017

      Hi Marsha: There are some great tips in this post that make things super simple! I’d be sure and check out the charts at the end of the post, and just take one step at a time. You can do this!

  46. Michelle - February 27, 2017

    I’m on day one of extreme. How many grams of carbs and proteins am I supposed to eat? I’m thinking I might do turbo instead of extreme. I have 10- 15 pounds to shed. I workout 4 to 5 times a week at fit body boot camp. Which is better fit turbo or extreme?

    • Team Powell - February 27, 2017

      Hi Michelle: I’d start with the Extreme Cycle, and all of your macros are figured out for you in the plan! If you’d like to create your own meals, check out the “Create Your Own Meals” chart in this post. It’s super helpful. You can do this!

  47. Susan Hull - February 23, 2017

    Hi,

    I’ve purchased the book on my Kindle and love it. I’m excited to start on Monday.

    Is there a pdf or something that should have come with my Kindle version to include the weekly shopping lists? It’s really challenging to try and copy and paste them to email so that I can print them out.

    Thank you in advance for your help.
    Susan

    • Team Powell - February 24, 2017

      Hi Susan: I’m so sorry, but we don’t have pdfs available. 🙁

  48. Candy - February 20, 2017

    I started the turbo cycle last week and I am very pleased with the results. That being said I see changes for the extreme cycle and I am wondering if I still follow the turbo cycle can I map my high carb and low carb days using the same formula as the extreme plan (meaning stick to the lc, lc, hc, lc, lc, hc, reward but do the meal plan for lc and hc based on the extreme plan)? I think the new formulas open up a lot more recipe options but I don’t want to mess up my plan and I don’t want to switch to the extreme plan due to my family all doing the turbo plan and meal options are much easier if we stick to the same plan.

    • Team Powell - February 21, 2017

      Hi Candy: You won’t want to mix up the cycles – each is put together the way it is for specific reasons. 🙂

  49. Nicci - February 14, 2017

    I made the Strawberry and Banana Quinoa Muffins (High Carb Meal) from Extreme Transformation, and I’m wondering if I did something wrong or if there might be a misprint in the book. The “batter” was so thick I couldn’t stir it at all, and I had to use my Kitchen Aid mixer to incorporate the wet and dry ingredients. Even then, it didn’t blend into a batter until after I added the mashed banana. After baking them, the taste is good, but the texture is terrible. They are super dense, and it’s kind of like eating a strawberry and banana flavored hockey puck. Any suggestions? Did I miss something? Or do you have any suggestions of add-ins that would keep this meal on-plan and fluff my muffins up a bit?

    • Team Powell - February 15, 2017

      Hi Nicci: I’m so sorry you had this issue. I haven’t heard of anyone else having this problem, but I’ll check into it. Thank you!

  50. Annie Clinkenbeard - February 10, 2017

    Do my food days: “low carb days & reset day” need to coordinate with workout days my days 5 & 6 and rest day?
    I ask because that is my Friday/sat/sun
    My sweet hubby loves to take us out to eat! I’m considering changing up my days. But wondered if (workout/ correspond with food. Or if they are separate cycles? Thanks so much !

    • Annie Clinkenbeard - February 10, 2017

      Forgot to add finding low carb replacement on weekends has been difficult. So thinking about changing up entire start day.

    • Team Powell - February 11, 2017

      Hi Annie: Since workouts are included in Monday-Saturdays on the Extreme Cycle, you should be good to go. You can change your reset day, but always keep the days (low and high carb) in the same order. So if your reset day is Friday, for example, then day 1 would be Saturday and you’d go from there. Hope that helps!

  51. Vanessa - February 6, 2017

    Hi! I’m confused about the calorie counting. When you say 100 or 150 calories of protein . Are we looking at the total amount of calories that’s serving has for everything? Or are we looking at the protein n grams n multiplying grams times 4?

    • Vanessa - February 6, 2017

      I right now meal prep n measure everything I eat by grams n ounces according to the serving size the label states. I count calories. I scan the labels of all I eat. Is this different? I do cardio kickboxing a 4-6 times a week and burn anywhere from 400-800 calories. Is 1500 calories enough? I also lift. I have gained in the past before meal prepping because I was not eating enough. I’m trying to lose 15-20 lbs. I workout 6 days a week.

    • Team Powell - February 7, 2017

      Hi Vanessa: Yes, 1500 calories a day should work great for your weight loss goals! 🙂

    • Team Powell - February 7, 2017

      Hi Vanessa: Yes, you are correct. To find the number of calories from protein, you’ll take the number of grams of protein and multiply that number by 4. The same is true for carbs. For fats, you’ll take the number of grams of fat and multiply that number by 9. Hope that helps! 🙂

  52. Lauren - January 26, 2017

    When looking at the list of foods, i see a list of “sauces”. So if i use a sauce what does that count under? fats?

    • Team Powell - January 27, 2017

      Hi Lauren: The list of sauces and condiments are extras. Just keep an eye on portion sizes and be sure and track those calories too. They can add up quickly if you’re not careful!

  53. Becci Smith - January 25, 2017

    I did turbo cycle mid 2014 – mid 2015 and lost 5 stone in weight. I have started again (on turbo again) as wanting to lose more, having managed to maintain the weight loss.

    I live in the UK and its hard to get hold of ezkiel bread. Is it ok to use warburton thins instead as a carb portion:

    Per thin:
    Energy 423 kJ 100 kcal
    Fat 1.1g
    – of which saturates 0.4g
    Carbohydrate 18.1g
    – of which sugars 1.6g
    Fibre 1.4g
    Protein 4.0g
    Salt 0.39g

  54. Raquel - January 22, 2017

    Hi,
    What would you recommend? Turbo plan or Extreme? I am female 5’1 28 years old and 180 lbs. Also following these plans, how much weight can I be expected to lose in the next two months?

    • Team Powell - January 22, 2017

      Hi Raquel: I’d start with the Extreme Cycle. And your rate of weight loss depends on your current body composition, how well you stick to your nutrition program, exercise regularity, intensity and duration, and other factors unique to you, so it’s difficult to answer your question. Chris and Heidi recommend a 10% weight loss goal for the first 90 days, so that’s a great place to start. You can do this! 🙂

  55. Stacy - January 18, 2017

    Hi Heidi! I got the Extreme Cycle book and am looking forward to starting it but I have quite a few food allergies and am trying to figure out substitutions. I can’t have dairy and a lot of the meals in the book use Greek yogurt. Is there anything you know of that is comparable in protein yet dairy free? I’ve done a lot of research and can’t come up with much. Thanks for any help!

    • Team Powell - January 19, 2017

      Hi Stacy: It definitely makes meal planning trickier with food allergies. I’m not aware of a dairy-free option for Greek yogurt, but you can substitute any like meal for those with anything you’re allergic to. Just make sure you sub high carb for high carb, low carb for low carb, etc. You can do this! 🙂

  56. clara - January 13, 2017

    hi guys..i was watching a lot the extreme transformation..i ‘m trying to get as healthy and fit as possible..now i m doing 4-5 times /week exercising at home nd tried a lot of ways to loose my last pounds.i m around 147 pounds now..but i still have a lot of fat in my abdominal area..:( i calculated my macros…nd came out i shall eat around 70 grams of carbs per day..how could i do the carb cycling ? like in the high days i should eat 70 g or 140 g? thanks a lot and good luck guys ..:*

    • Team Powell - January 13, 2017

      Hi Clara: All your macros are figured out for you on the Extreme Cycle, however, if you’d like to put your own meals together, this post has several options, including the “Create Your Own Meals” chart at the bottom. The calories recommendations/macro/meal in this chart can be very helpful! ?

  57. Cindy - January 12, 2017

    Hi- I have some questions for Heidi. I was hoping this would be the best place to ask. 🙂

    I have lost all my weight following extreme transformation, so I am very new to maintenance.

    I still carb cycle at 1500 calories/day…I use the turbo cycle I think its called… LLHLLHR.

    What I was wondering, is what foods can I eat with the extra 200 calories? Foods from the acceptable foods list only? I have been eating acceptable carbs off that list.

    Can we use our daily calories for foods not on the list? or does that matter?

    Also, are lifestyle layers part of the 1000 calorie reset calories, or are the layers used as part of your regular allotted calories for the day?

    I have been losing weight still and I have not scaled back my exercise. I am addicted to my workouts :). The book mentions that you need to adjust your calories depending on your exercise, but I’m not sure by how much? I have not been using my exercise calories as food, and I am losing still! Most days I am burning 350-800 calories, some days up to 1000. How can I ensure that I don’t keep losing, or lose muscle? Would it be safe to “leave” 300 calories/day on average as calories burned and consume the rest as food? If I am to eat the exercise calories, should it be done closer to my most active part of my day?

    Also, now that I have the extra 200 calories on top of my 1300, how important is it for timing of when you eat them? I like blueberries a lot, and have found myself eating them late in the day as a “dessert” after my last meal…(which should be a strict LC meal, right?)….do the carb cycling rules still apply to the extra calories?

    Is it ok to introduce the odd new food, not on the list, say, cheerios as a carb….maybe things that are allowed in the plans in your other books, to give me a bit of flexibility?

    I am a little confused on maintenance and need a bit of guidance ! Thanks!!

    🙂

    • Team Powell - January 12, 2017

      Hi Cindy: Congratulations!!! Let’s get you some answers to your questions: You can get some great info on how to structure your meals beginning on page 182. You’ll want to stick to the 1500 calories for the first 6 months, but you can add in rewards. These reward layers are explained in these pages. Otherwise, you’ll want to continue to choose healthy foods from the list or like foods (like cheerios as carbs) and continue to do your 5 meals a day following the high and low carb day plan. You can either do all 1000 reward calories for the week on one day, or split it between days as outlined in the book. As far as calories vs. exercise, here’s a post that might help: http://heidipowell.net/10540. And while this post talks about gaining healthy weight, the same principles can be used for maintenance. The key is to keep calories consumed and burned as equal as possible. Hope that helps – it might take a bit of time to figure out what will work for you, but you can do it! 🙂

  58. valencia - January 12, 2017

    Is there a more extensive list of foods and the category they belong in I.e. protein, fat, or carb?

  59. Billy margaux - January 7, 2017

    Bonjour

    Votre livre sortira t il en français ? J’aimerais perdre environ 30kg mais je ne suis pas totalement bilingue.

    Merci

    • Team Powell - January 9, 2017

      Bonjour, Billy! Malheureusement, je n’ai aucune information sur les langues dans lesquelles le livre sera traduit. Vous pouvez contacter amazon ou l’éditeur de livres et voir s’ils ont plus d’informations.

  60. Gil Martinez - January 6, 2017

    Question…is there a customized calorie count (should I be weighing my proteins based on my height and weight?) Or are the prescribed meals universal for all men in all sizes?

    • Team Powell - January 6, 2017

      Hi Gil: The prescribed meals are universal for all men.

  61. Darlene - January 4, 2017

    Is here a macro count I can follow while still eating off the approved lists? Following a macro count helps me being a busy mom. Thanks!

    • Team Powell - January 5, 2017

      Hi Darlene: Chris and Heidi have figured out all your macros for you in all of their carb cycles. However, you can figure out macros using the “Create Your Own Meals” chart in this post. Each gram of protein or carb = 4 calories, and each gram of fat = 9 calories. 🙂

  62. Jeremy - December 31, 2016

    Would like to know what happened to the APP that was associated with your carb cycling. Lost 30 lbs, a couple of years ago, fell off the wagon and would like to hop back on. I really liked the cycling of low to high carb days and the app help me keep track. what happened?

  63. Jody - December 30, 2016

    Hello!
    I just purchased Extreme Transformation and I am very excited to start the program in the new year! It is time for a change! I had a couple of questions:
    *I did not see coconut oil in the list of approved foods and was wondering if it was allowed and if it was included in the fats group?
    * Next, I was looking at that chocolate peanut butter and banana shake. It has the pictures for protein, carbs and vegetables. I was a little confused by what vegetables were included in this since there aren’t any in the recipe?
    * Lastly, I was wondering if there was any recipes for popcorn that are program approved.
    I think that is it – thanks 🙂

    • Jody - December 30, 2016

      I just realized I had another question – I see what eggs are in both protein and fats – if I eat a whole egg, is it considered protein or is it both? Thanks!

    • Team Powell - December 31, 2016

      Hi Jody: In my version of the book (the hardback released last year), eggs are not included in the fats list. Egg whites and yolks are separated in the protein list since the yolk has more fat, so I would follow those guidelines.

    • Team Powell - December 31, 2016

      Hi Jody: Let’s get you some answers to your questions: 1. Yes, coconut oil is an approved fat. 2. While the recipe itself doesn’t include a veggie, we recommend adding veggies to your meals throughout your day. 3. Popcorn (airpopped with no butter) would be considered a carb in carb cycling. Hope that helps – you can do this!

    • Jody - December 31, 2016

      That is great!! Thank you so much for your prompt reply. Happy New Year 🙂

  64. Adrienne - December 9, 2016

    I make this salad I really like. I feel like I could make it into a carb cycle meal, but I feel like it has too much fat and maybe too many carbs in it with both the quinoa and the beets . Could you tell me what I could cut out to make this work for both hi and lo carb day? Also, is there a way to buy just the recipes from the previous books? I am very limited on storage space!
    1 cup Arugula,
    3oz baked chicken,
    1/4 cup cooked quinoa
    1/2 roasted beet
    1 TBS of reduced fat feta crumbles
    Drizzle with walnut oil & honey

  65. Dennis - December 8, 2016

    Hey Chris,
    I am 27 years old and I am struggling with losing weight. And I was wondering if you could give me some advice on what I can eat that I will be satisfied through the day without being hungry. What can I make during the day when I am hungry and don’t want to over eat. Do you have any advice for me. Thank you

  66. Sonia - December 6, 2016

    Hi there. I am just now getting started on the plan but I have a question. I work out at 5 am because that is the only real time that I truly have and it works great for my schedule. Is it a must to eat that early in the morning? I’m up at 4:30 am and at that time I have no appetite for food.

    I really want this to work for me and I don’t want to jeopardize my success. Please help, thanks!

    • Team Powell - December 6, 2016

      Hi Sonia: Here’s a post that can help you figure out what will work best for you: http://heidipowell.net/9194. You can do this! 🙂

    • LJ Tanner - December 16, 2016

      I am also a 5:30 am exerciser. After reading the link that Heidi posted, I gave the pre-workout meal a try. Two days I ran 4 miles after eating, the other two days I did an indoor HIIT workout. No tummy troubles, and I felt more energetic…didn’t experience the mid-workout slump that I normally have to power through. I’m hooked! Thank you!

  67. Caryn - November 28, 2016

    Hi!

    Quick question – for the grain portions in Appendix D, are these measured cooked or raw?

    With thnx!
    Caryn

  68. Karen Walker - November 20, 2016

    I have a question about measurement s of protein in the recipes. Some recipes call for 1/4 cup or 1/2 cup protein. That seems like a lot to me. Is it really a measurement cup or is this referring to 1/4 scoop or 1/2 scoop?

    • Team Powell - November 20, 2016

      Hi Karen: Each recipe should specify if you’re to use a scoop or cup measurement. Enjoy!

  69. Jason Meehan - November 16, 2016

    Hello. I just purchased the Extreme transformation. i have recently lost 80 pounds using a carb- restrictive diet. i am looking to add muscle and maximize fat loss (keep it off) and stay lean while building muscle. Are there any modifications to the program for that or follow it as prescribed. again i am only in the first chapter so maybe you address this in the book. 😉

    • Team Powell - November 16, 2016

      Hi Jason: You should be good to go with the program as outlined in the book. However, if you find the program isn’t working as you’d like since you’ve already lost a ton of weight (congratulations!!!), you can add about 100 additional carbohydrates each day. This equals 400 additional calories.You can split this evenly into 20 extra carbs at each of the 5 meals. It’s somewhat aggressive for muscle growth. And you can also add these carbs in even on low carb days. Try this for a week or two, and if you feel like you are gaining too quickly, I would just cut back on low carb days only…keeping your high days high! Hope this helps. 🙂

  70. Mackensie Polys - November 13, 2016

    Hello…
    Can you give me a daily total macros for the extreme cycle on high carb and low carb and rest days please? I assume at the 1500 calories per day on both days. When I try to figure it out myself there are more calories on the high carb day.
    Like…
    High carb days in the end will total….____ grams carbs_____grams protein______grams fat….etc, etc….
    Thank you so much!! That will make my meal planning much easier…I can follow the 40/40/20 in my sleep and want to try the cycling instead…I feel what I have been doing is too low in carbs for me. Female/41/5’6″/need to lose fat
    I am wondering also…on your “create your own meals” chart…I believe according to the 30% prot/40% carb/30% fat guideline, the calorie amounts for the womens breakfast are backwards…shouldn’t it be 100 cals prot-150 cals carb and 100 fats…
    Please let me know which one is correct. I just want to be sure to get it right.
    Thanks again,
    Mackensie Polys

    • Team Powell - November 13, 2016

      Hi Mackensie: Yes, you’re correct, the breakfast on the Extreme Cycle should be 100 cals protein, 150 cals carbs, and 100 cals from fats. That is a typo in the book. As for a daily macros total, you can take each of the meals in the chart and divide proteins and carbs by 4 and fats by 9 to get those macros for each meal, and then total them up for each day. Hope that helps!

    • Mackensie Polys - November 13, 2016

      Hello and thank you for getting back to me so quickly!! I just bought the book so I haven’t read everything yet but I had added them up and the calories come out 1670 for high carb and 1470 for low carb…should I go with those calories as opposed to it saying that you should do 1500 for both days?
      And for the reset day is there a macro guide to follow for that…I know no carbs for dinner and 1000 extra calories but there isn’t a macro total for that day.
      Thanks again and I know I am being nit picky here…sorry.

    • Team Powell - November 14, 2016

      Hi Mackensie: For your reset day, you can eat anything you want up to 1000 extra calories on the Extreme cycle. For your daily calories, it will change a bit either way due to what you eat, so just aim for around 1500 calories and that will make things easier for you. 🙂

    • Mackensie Polys - November 15, 2016

      The way I figure it….it comes out to 50% carb – 40% – 10% fat for the totals on high carb days
      Am I right here…the fat % seems very low to follow for 4 days in a row. That hardly leaves any room for healthy fats and is pretty difficult to do. Maybe I figured it wrong…please let me know. Thanks!

      If that is correct would it hurt to up the fats to at least 15%? I don’t know if I can live with the fats being that low.

    • Team Powell - November 15, 2016

      Hi Mackensie: Remember, you’ll have a low carb meal for dinner on all of your high carb days, so that adds the needed fat into your days. You can do this!

    • Mackensie Polys - November 15, 2016

      Thank you for clarifying that! That makes much more sense and makes it much more doable…great! I can definitely do that…lol

  71. Connie Bittle - November 8, 2016

    Does the new book incorporate both carb cycling and macro tracking option?

    • Team Powell - November 8, 2016

      Hi Connie: All your macros are figured out for you in the book, including 21 days’ worth of meal plans. It makes it super easy!

  72. Kara - November 7, 2016

    I am interested in doing the Extreme Cycle and am wondering if this will work following a vegan diet? Thanks!

    • Team Powell - November 7, 2016

      Hi Kara: Yes, there are vegan options for the Extreme Cycle! 🙂

    • Steph - November 10, 2016

      It would be so awesome to find a track to follow for a carb cycling vegan diet 🙁

    • Team Powell - November 10, 2016

      Hi Steph: There are vegan options you can choose in all of the carb cycling programs. 🙂

  73. Chery - November 3, 2016

    Confused and have 2 questions on the extreme cycle and sling shot week
    1. Do I go 6 days and then a reward day or is it all 7 days with double carbs? (No reward day)
    2. Do I eat carbs at dinner during sling shot. I thought I just follow a high carb day and double the carbs? There are no carbs at dinner on extreme high carb meals right? If I eat carbs at dinner, then how much?

    • Team Powell - November 3, 2016

      Hi Chery: Let’s get you some answers! 1. Yes, day 7 of the slingshot week is double carbs just like days 1-6. 2. You’ll treat these days just as any other high carb day with double carbs for breakfast through meal #4. Dinner is still a low carb meal. Hope that helps!

  74. Jen - November 1, 2016

    Hi Heidi!

    when measuring berries or spinach should I use a scale or measuring cup? It look like so much more food when using the scale, almost too much.

    • Team Powell - November 1, 2016

      Hi Jen: When possible, it’s best to use a food scale since it’s more accurate. 🙂

  75. Jessica - October 28, 2016

    It’s one thing to get into fitness, but eating right is what is such a struggle for me. I’m fortunate in that I’m small framed, but too often people (myself included) forget that it doesn’t mean I’m healthy. I think how simple you’ve made this to follow can be key to being successful in the kitchen or even restaurant when that happens. My husband and I used to do so much better, and we’ve just let ourselves go and let ease and cravings take over, and for ours and our kids sakes we need to make a change. We are both very picky eaters, only thin sliced white chicken and basic veggies, and I’m on a low sodium diet, but you’ve made it possible to follow these guidelines and still be successful for us and so many. I will work hard and get my husband on board to make our health a priority!

  76. Daisy - October 27, 2016

    Hello I am looking over day 5 and needed a little clarification for the following:

    Metabolic Mission:
    Air squats
    Sit ups
    Push Ups
    Accelerator <—– in this accelerator would i be doing lets say jump rope tabata style as part of the circuit???

    and still do an accelerator such as (running or stair master for 30-60 Min)???

    Thanks!

    • Team Powell - October 27, 2016

      Hi Daisy: Your Accelerator can be any form(s) of cardio you’d like to do. You can do the one that is suggested, a different form of cardio, or both. 🙂

  77. Heather - October 20, 2016

    Hello! My husband and I have started carb cycling. I love it! This first week I have daily headaches. Do you think I am “detoxing “?

    • Team Powell - October 20, 2016

      Hi Heather: That could be the case. Just hang in there, and hopefully those headaches will get better. And welcome to carb cycling! 🙂

  78. Jo - October 17, 2016

    A couple of things if you could clear them up for me it would really be appreciated loads 🙂

    Oats arent on the carbs list and i usually have 40g with 1 scoop whey before my weight training does this mean i have to change it for something else? Also i use Creatine , BCAA’S and
    do i need to include them as especially with Creatine there is no breakdown on the tub.

    Also if i have a takeaway on my reset day , i have no idea on calories although i do a portion of veggies with two chicken meals.

    Also in the “Create your own meals” box at the top. To get five meals with the calorie calculations you get 1,670 for high carb days and 1,470 for low carb days (providing i have worked it out correctly for five meals. Is this right. The high carb days calories i have tallied up is pretty much what i am currently on. Where as the low carb days is about 350 more than i am on currently for non training days.

    i just want to get this spot on to get the best results i started carb cycling at the end of july this year and have gone from 12 stone 9 lbs to my current weight of 10 stone 9lb. But i have found now that the low carb days of 1,100 calories too low and then i find myself wanting to eat everything and anything lol.

    Do i have to do cardio if i do five days weight training per week and limited on time, i also walk for thirty minutes per day. Brisk walk not a stroll.

    🙂 x

    • Team Powell - October 17, 2016

      Hi Jo: Let’s get you some answers to your questions: 1. Yes, oats are carbs. And supplements usually don’t carry any calories, so you should be good to go there. 2. On your Reset Days, you can eat anything you want during the day up to an extra 1000 calories (for a total of 2500 calories for the day). 3. In general, aim for around 1500 calories a day for both low and high carb days. This calorie total can be affected by the foods you choose, but as long as you’re close to 1500 calories a day, you should be fine. 4. For cardio, 30 minutes is great! If you can get in more (Chris and Heidi recommend up to an hour a day), that’s great too. Hope that helps! 🙂

  79. Sabrena Swain - October 16, 2016

    I’ve seen the answers to the posts reference a quick list of meals at the bottom of this post but cannot find it…is there a link? I’m very interested in that info for times when I just need to grab something that is quick.
    Thanks!

    • Team Powell - October 17, 2016

      Hi Sabrena: The chart is at the bottom of the post, and it’s called “Quick and Easy Meal Ideas.” 🙂

  80. Kathryn - October 15, 2016

    Hi, I understand the calories and macros for each meal but I’m confused about snacks. I eat the same amount of calories for breakfast everyday but on a high carb day I eat the other 2 meals using the high carb calories? Then what are the calories and macros for snacks? Also the chart above says to not have carbs at dinner on a high carb day but then how do I get 50g of carbs for that meal? Does that make sense? Sorry if it’s confusing. I ordered the book but I want to get started now. Thanks, Kathryn.

    • Team Powell - October 15, 2016

      Hi Kathryn: On high carb days, your dinner is a low carb meal, so you’ll follow the macros for that type of meal. The macro percentages go for all the meals – both meals and “snacks.” The charts in this post can be very helpful, so I’d refer back to them as much as you can until your book arrives. 🙂

  81. ali co - October 11, 2016

    Just got your book extreme cycle, I was wondering what non animal protein alternatives, besides protein powder and dairy proteins or non dairy milks,can a use . Could I use lentils or black beans, please a need alternatives.thank you If a have black beans and rice will they both be consider carbs? Or black beans = protein and rice =carbs

    • Team Powell - October 11, 2016

      Hi Ali: Here are some non-animal proteins in addition to protein powders and dairy products: Soy protein sources such as tofu and tempeh, and other vegetarian protein options such as hemp, bean, and pea protein. Hope that helps! 🙂

  82. ROBIN - October 10, 2016

    just wondering if you had any ideas for substitutions for dairy. I’m not technically allergic… and can tolerate small amounts, but not everyday. I love dairy, and i even tried, b/c the greek yogurt is so versatile…but it just gives me problems.
    any help?

    • Team Powell - October 10, 2016

      Hi Robin: It can be hard to substitute dairy unless you choose those with less lactose etc. You can substitute any other proteins for dairy proteins if you’re putting your own meals together, and you can do the same with any dairy fats. I hope this helps a little bit…this can be so frustrating!

  83. Brittany Williams - October 4, 2016

    How do I figure out my macros for low carb day?

    • Team Powell - October 5, 2016

      Hi Brittany: Here are the recommended macro percentages for all the meals on the Extreme Cycle: Breakfast (EVERY day): Protein: 30%, Carb: 40%, Fat: 30%, High Carb Meal: Protein: 40%, Carb: 50%, Fat: 10%, Low Carb Meal: Protein: 40%, Carb: 10%, Fat: 50%. 🙂

  84. Melike Ersoy - September 27, 2016

    i saw my previous comment was deleted?
    can you please answer

    • Team Powell - September 27, 2016

      Hi Melike: Your comment was not deleted – all comments have to be approved before they post. 🙂

  85. Melike Ersoy - September 27, 2016

    dear team
    I have both your books chose to lose and extreme cycle. I am trying to figure out my portions now. 1) when I compare the portions between 2 books they don’t match, let’s say book chose to lose shows 4 eggwhites for 100 cal protein portion but extreme book shows it as 5 egg whites.which should be my base?
    2) if I have to look at the table for cal verisons on latest book it says to eat 150 cal protein, In this case should I multiply 100 cal. protein portion by 1,5 ?
    lets say 3ounces lean turkey= 100 cal , should I eat 4.5 ounces to meet my 150 cal protein goal?

    • Melike Ersoy - September 27, 2016

      also if I have to eat 200 cal . carbs,
      lets say 3/4 cup oat meal is 100 cal. then should i eat 2 times 3/4 cup of oat meal ?

    • Team Powell - September 27, 2016

      Hi Melike: There are also 4 calories per gram of carb, so 200 calories of carbs equals 50 grams.

    • Team Powell - September 27, 2016

      Hi Melike: Since the cycles in “Choose to Lose” and “Extreme Transformation” are a bit different, they will have different components. I’d choose a cycle and then go with how it’s outlined. And as far as figuring out protein, there are 4 calories for each gram of protein. So to get 150 cals of protein, you’d need 37.5 grams. Hope that helps – welcome to carb cycling!

  86. Clarissa Wright - September 19, 2016

    I’ve been trying to find extreme transformation recipes for the upcoming holidays. If I can’t prepare some GOOD clean fall/winter favorites, my family is going to sabotage my efforts, help! Do you have a book of holiday recipes?

  87. Sarah Jean - September 19, 2016

    Hey Team Powell 🙂 I have been a big fan (um.. literally.) Of your show and I just discovered your blogs. I’ve always been in the gym. Always working towards a goal that seems impossible! I’m going to be 33 years old October 1 and I’m at 290 lbs. I’m a Thanksgiving turkey away from 300 lbs. That is a sobering thought!! Anyway, I have PCOS very classic case.. infertility.. the swelling.. you name it. I don’t know much about it, but I know it makes losing weight really hard. It also doesn’t help that I was in a car accident last year (not my fault thankfully!) And I have “dashboard knees” they creak now. I’m still in the gym though!! It’s been a rough year, I got through the accident.. before the accident, I was 235 lbs. I fell in LOVE with running. I never thought I’d say that. It broke my heart when they said no more running because of my knees. I seriously have an Instagram video of me crying over it. I was really upset. I loved to run! I gained 55 lbs in a year. This year I’ve been up and down from not eating at all to getting upset about it and then not caring. People say I don’t look like 300lbs, but I have a models face. I hate that.. yanno? I want it to match the rest of me. I’m a singer in a band here in my town and I feel like everyones eyes are on me on stage and sometimes it’s difficult for me go out there.. I’m tired of being compared to Adele (she’s gorgeous and she can sing but I’m not her. I’m Sarah Jean!) Anyway this is getting way longer than I had planned. I’ve been quietly following you guys for years. I’ve never tried the carb cycling before and to me it seems overwhelming. How do you which foods would be considered either a fat or a protein or carb if they have all 3? I’ve been on a low carb diet (I say diet because it doesn’t really make me feel good if I’m feeling guilty over eating fruit. *Cough* Atkins Diet *Cough*) this is my 3rd week and I don’t feel as good as they say I should. I’ve lost 1.5 lbs…. I’ve been in the gym all 5 days last week. So I’m thinking of giving your carb cycling a try if I can figure it out. I’m more determined than ever to get this weight off. I just really want to find something that inspired me and pushed me like running did. So I can get my life back!

    • Team Powell - September 19, 2016

      Hi Sara Jean: Thank you for sharing your story with us! There are some awesome charts in this post that show you how to put your basic meals together for the Extreme Cycle, and there are 21 days’ worth of awesome recipes in Chris and Heidi’s new book, “Extreme Transformation,” where all your calories and macros are figured out for you. And please discuss this program, or any nutrition and exercise program, with your healthcare team first and then follow any modifications they might recommend. 🙂

  88. Missy - September 16, 2016

    Hiya

    I cheated today and had a packet of crisps and chocolate which was equivalent to about 1000 calories. Please advise me what do I do for my remainder meals bearing in mind i have 2 more meals to go on low carb day. Do I continue as normal and just exercise it off? Also i had an injured foot and had to stop exercising for a few days. Can i still lose weight when I miss a few days of exercise on the extreme carb cycle?

    Thank you very much!

    • Team Powell - September 16, 2016

      Hi Missy: One slip up won’t ruin your weight loss goal, so no worries there. Just try and stick to your plan and leave those cheat foods for you Reset/Reward Day. And it is still possible to lose weight with an injury since a huge part of weight loss is the nutrition component, so you should be good to go! Just stick to the nutrition part of your plan, and you’ll be fine. 🙂

  89. Valentina - September 11, 2016

    Hi Heidi =) first of all, let me tell u how much I admire you and Chris for all the amazing things you do. I have subscribed for “Ameica’s fittes couple” but just for the programme not for the competition (I am from Italy I’ll do it with my twin and we are both thin 😉 ). I am waiting for the programme but before I’m collecting info on carb cycling and macro counting, in order to understand whether my current lifestyle is close to it or not and how much my meals will be upset 🙂 I am quite confuse about fruits and vegs because I made some calculation and my carb on low carb days should be around 83 grams. The point is that if I eat 50 gr of oat, a glass of rice milk, a banana and a peach I am already over O.o and the worst is that I cannot eat any fruit during the day, and I eat fruit as snacks =( Is that possible?
    Thank you so much for any answer and again my compliment to you for your strenght, your beauty, your determination and kindness. You are an amazing woman and mother <3

    Valentina

    • Team Powell - September 11, 2016

      Hi Valentina: There’s a lot of awesome information about macro counting as well as a macro calculator in this post: http://heidipowell.net/10990. I hope it can help you figure out what will work best for you and your goals, and good luck on the program! 🙂

    • Jennifer - September 12, 2016

      On the exteme cycle, do I have to count my macros for vegetables or do they not count towards daily calorie and macro amounts?

    • Team Powell - September 12, 2016

      Hi Jennifer: It’s best to count everything you put in your mouth – it keeps us accountable! 🙂

    • Jennifer - September 13, 2016

      Is peanut butter powder a fat or carb? It really doesn’t contain much fat so what would it be on the extreme cycle?

    • Team Powell - September 13, 2016

      Hi Jennifer: 4.5 tablespoons of peanut butter powder equals one portion of fat. 🙂

  90. Hhh - September 10, 2016

    Hiya

    Two questions please!

    Can i have brocolli on a low carb day for lunch? I read somewhere that brocolli is a carb

    Can i choose my exercise bike for my cardio everyday or do I have to change cardio exercise to increase chsnces of weight loss?

    Thank you!

    • Team Powell - September 10, 2016

      Broccoli is considered a veggie in carb cycling, so you can have it with any meal. Stationary biking is great cardio, and it is good to mix up your routine a bit with different types of cardio if possible. 🙂

  91. Maria - September 8, 2016

    Hello! The Kindle Version does not outline the shopping list as you have pictured on the blog. It would be super helpful to have the lists presented as it is in blog rather than just listed. Is there anyway to post outlined version for weeks 2 and 3? Thanks!!

  92. manon - September 1, 2016

    hi, what is the best plan of carb cycling to lose weight fast?
    easy? classic? turbo? fit or extreme?
    thank you…i just received the extreme transformation book this morning 😉
    and i waiting to receive choose more loose more 😉

    • manon - September 1, 2016

      i’m 53 old, 5 feet 7 and weigh 140, would be love to lose 15 pounds thank you

    • Team Powell - September 1, 2016

      Hi Manon: I’d go with the Extreme Cycle, and it’s all outlined in your book! You can do this!

  93. manon - August 30, 2016

    hi, i would like to know if i can take my supplement omega 3 ? do i have to count like a fat??

    • Team Powell - August 30, 2016

      Hi Manon: No, you don’t need to count your supplement as a fat. 🙂

  94. H - August 29, 2016

    Hello,

    My weakness is cheese sandwiches. Can you offer an alternative to this on a low carb day please? Or any other advise when I can have a cheese sandwich.

    Thank you

    • Team Powell - August 29, 2016

      You can have a cheese sandwich for breakfast if you’d like (add some more protein to this), or as an option on your reward day.

  95. Katrina - August 28, 2016

    Hi,

    I enjoy your hulk shake. Can you tell me on your carb cycling plan does this count as a high carb or low carb
    meal?

    • Team Powell - August 28, 2016

      Hi Katrina: The Hulk Shake counts as a high carb meal. 🙂

  96. Christina - August 19, 2016

    I’m new to your extreme cycling and noticed that chia and hemp was not on the “approved” list. I use these in my oats, smoothies, yogurt, etc. Should I cut this out and if not, how should I work this in? Thanks.

    • Team Powell - August 19, 2016

      Hi Christina: Any type of seeds are considered fats, so you’re good to go! 🙂

  97. Ashley G - August 19, 2016

    Just have a question ! Recently purchased extreme transformation and have been reading up and using some tips here and there. Wanted to start the actually diet starting Monday but I’m reluctant because I have been on a completely low carb diet for around 3 months, maybe more , and have lost around 20 pounds. Wanted to lose around 10 more and thought this might help but since it incorporates high carb dates I’m scared I might gain instead of lose. A friend will be starting the same journey and is in the same boat worried about gaining. Do you think that will happen or do you think it is just what I need to get my metabolism going and lose the rest of the weight? Thanks!!!!

    • Team Powell - August 19, 2016

      Hi Ashley: It’s possible you might gain a bit of weight back as your body adjusts to a new way of doing things, but any weight gain should be temporary. Healthy carbs are so important to not only overall good health, but for weight loss as well. Your body burns fat better with the right amount of carbs, like in carb cycling. I’d definitely give the Extreme Cycle a try, and we wish you both the best!

  98. Jessica Herrera - August 16, 2016

    So I think I figured it out; using the calories per HC and LC meal. So let me run this by you if you do not mind. If doing the turbo cycle.
    Every breakfast will look like this: 1cup fat free greek yogurt, 1/2 scoop protein powder, 1.5cup berries and 2cup almond milk
    HC meal – 4oz chicken, 1/2 cup brown rice, 3/4 cup sweet potatoes and 1tsp butter + veggies
    LC meal – 4.5 oz ground turkey, 1 cup popcorn and 1/2 avocado + veggies

    I would need to do this for each of the 4 other meals throughout the day. with only Wednesday and Saturday being high carb?

    If this is right I am so excited; if not I am back at square 1, I read the book but the meal plan is not really working for my schedule so I am thinking of an easier quicker meals.

    Thank you

    • Team Powell - August 17, 2016

      Hi Jessica: It looks like you’re getting close! Make sure the calorie counts for each macro fit the calorie recommendations for each meal, and you should be good to go. A couple of things: No matter what carb cycle you’re following, popcorn is a carb option for a high carb meal since we don’t eat carbs for low carb meals, and you’ll want to only try and use spray butter for high carb meals since butter is a fat and we don’t eat fats for high carb meals. Even though this amount of butter does fit into the calorie recommendations, there are also fats in the other foods you’re eating that you need to take into account. You can do this!

  99. Carby - August 15, 2016

    Helloo!

    Im confused how to make my own snack for when im on the go. I need something quick and simple like a shake. Is this a good idea: water and a scoop of protein powder with a fruit? If not, Do you know any please?

    Also i noticed some of the recipes in the Extreme Transformation Book include fats like almond milk on high carb days. But i thought we dont consume fats on high carb days. Can you explain this please?

    • Team Powell - August 16, 2016

      Hi Carby: Yes, that’s a great option for a high carb meal, and there are more options at the end of this post in the “Quick and Easy Meal Ideas” chart. As for your second question, in any high carb recipes where almond milk is included, there’s not enough of this used in these recipes for it to count as a fat. It only counts as a fat if you use 2 cups or more at one time. Hope that helps!

  100. Marissa - August 14, 2016

    I have purchased the Extreme Transformation and love everything that I am reading so far. I would like to start carb cycling but I am vegetarian and unsure what to substitute for the animal protein? What would be a good alternative? I would really appreciate any advice.

    • Team Powell - August 14, 2016

      Hi Marissa: There’s a list of vegetarian options on page 19. Welcome to carb cycling – you can do this!

  101. Cindy - August 11, 2016

    Hi there…I have a question about substitution in the recipes. I make the banana strawberry quinoa muffins for my breakfasts. With fall coming, I am thinking of subbing pumpkin in the recipe instead of the banana. I’m just wondering if I eliminate the 2 BanaNas in the recipe, what would I need to add to the muffins to make it a high carb breakfast? Would I add one carb, say a fruit to the two muffins? I’m just not sure how to figure out how many carbs I need to make up for..or not. I thought of just adding another cup of blueberries, but that may throw the recipe off too much… ?? Any advice you have would be much appreciated?

    Thanks!

    • Cindy - August 12, 2016

      I think i figured it out. I figured out the g of carbs i will be pulling out of the recipe and will make up for that by adding another 1/2 cup of quinoa and an extra cup of blueberries. Ill just up the pumpkin if its too dry and make sure i still put it all into 12 muffin cups.

      Im also going to try them without the berries and then just eat fruit on the side with them, ill just figure out how many carbs i need to add to it ?

      Ill let you know how they turn out !!

  102. LOMA - August 5, 2016

    I AM ON A KETOGENIC DIET.IS IT OKAY TO MOVE TO CARB CYCLING?
    WHICH IS BETTER? CARB CYCLING OR KETO?
    PLEASE CLEAR THE CONFUSION

    • Team Powell - August 5, 2016

      Hi Loma: Chris and Heidi are partial to carb cycling, but always do whatever will work best for you and your goals.

  103. Michelle - August 2, 2016

    I am loving the extreme plan so far.I am on week one, but I am unable to workout at this time do to two herniated discs in my back. I am walking and hope to get cleared in 2 weeks to resume working out. I have a few questions I am hoping you can help with!

    I adjusted the schedule so I begin my week on Sundays.

    Sun-Wed: HC
    Thurs-Fri: LC
    Sat: Reward/Weigh-In

    I have limited my alcohol intake significantly, I used to have 1-2 drinks 3-4 days a week. I typically drink dry wine or vodka/club soda with lime. I am attending an event on Friday, but that happens to be my low carb day. I didn’t know if my results would be affected if I had 1-2 vodka/club sodas? Should I omit something to balance this out? I realize alcohol has empty calories, but I would like to find moderation so I can still enjoy a drink or two.

    Lastly, since I can’t workout currently is there a cycle that would be better for me? I am 5’8 and 140 lbs, I would like to get back down to 128-130ish.

    Thanks!

    • Team Powell - August 2, 2016

      Hi Michelle: You’re doing awesome, and we hope you recover quickly! And this cycle is a good one to stick to. As for your event, just do the best you can and make good choices the rest of the day. 🙂

  104. Michelle - July 31, 2016

    Is coffee okay every day? I typically drink black flavored coffee (no syrup), but every once in a while I like to have coconut oil or half n half in it. Is that permitted? Do I just adjust my fat for meal one?

    • Team Powell - August 1, 2016

      Hi Michelle: If you add a portion of fat to your coffee, that would count as the fat portion for that meal. And remember, we only eat a portion of fat for breakfast and low carb meals. Hope that helps!

  105. H - July 30, 2016

    Hiya!!!

    Just want to double check with you about something please. I know egg white is a protein but what about the egg yolk? Is that protein or fat? Coz i noticed some recipes in the book require that we boil eggs and dont use the egg yolk but i find it a waste and dont know what to do with it. Theres a recipe that says scramble 4 egg white so cant i just scramble 2 whole eggs if its a protein?

    Thank you!!!

    • Team Powell - July 31, 2016

      Hi H: Appendix D at the back of the book has an awesome and extensive list of approved foods and which categories they fit into. It can answer all your questions about where to categorize your foods for carb cycling!

  106. Julia - July 29, 2016

    I really want to try to get into this carb cycling – but I’m having trouble finding protein that I like. I eat the same thing over and over and then when I get to where I can’t swallow it one more time I go off because I’m sick of that food! I can’t swallow fish of any kind so mainly eat chicken, turkey & eggs all the time for my protein. Is there anywhere I can get some new flavorful recipes that are low carb/high fiber – especially that contain chicken or turkey?

    • Team Powell - July 31, 2016

      Hi Julia: Chris and Heidi have many more recipes in their other books, “Choose to Lose” and “Choose More, Lose More for Life.” Check them out!

  107. H - July 28, 2016

    Hiya Heidi,

    I have 2 questions!

    1. My right knee is starting to hurt when doing squats and back lunges. Are there alternative workouts I can do for the legs that avoid putting strain on the knee or what else can you advise?

    3. Whenever I have guests, My meal plans get interrupted. Yesterday I missed meal 2. Is there anything I can do to mend this?

    3. I have a friend whos interested in buying the book but shes nursing and her baby is allergic to nuts and dairy so was concerned about the recipes. Is there a list of substitutes she can refer to?

    • Team Powell - July 28, 2016

      Let’s get you some answers to your questions: 1. Since leg exercises involve the knee, you might want to skip these until your knee is feeling better, and maybe have have your healthcare team take a look at it if the pain doesn’t get better. 2. Just do your best! Maybe set an alarm on your phone to remind you to eat or make sure you have food options with you wherever you go. 3. Here’s a post that outlines Heidi’s breastfeeding nutrition program, and I hope it will help your friend: http://heidipowell.net/2275. 🙂

  108. Jenn - July 25, 2016

    Hi!

    When making my own meal structure how many ounces is 2 fists, 1 almost, ect? Thanks and love your site!

    • Team Powell - July 25, 2016

      Hi Jenn: I’d follow the “Create Your Own Meals” chart in this post for putting your own meals together. The portion size guides are helpful if you need to quickly figure out portion sizes and you don’t have a food scale or other measuring devices handy. 🙂

  109. Lin - July 24, 2016

    I have been following the Classic Cycling plan for two weeks now and am happy to say I see a gradual weight loss. I just ordered your latest book and look forward to learning more about Extreme Transformation. I do have just one question (for now), I notice in the comments and replies that beans are considered a carb. Does that include green (sting) beans or is it referring to the dried varieties such as kidney beans?

    • Team Powell - July 25, 2016

      Hi Lin: Green beans are considered veggies. The type of beans that are carbs are the legume-types (kidney, black, garbanzo, navy, pinto, etc.). 🙂

  110. Misses - July 21, 2016

    Sorry me again. Hope im not bothering. Your help is awesome and has changed my way of living!

    Just wanted to ask what exactly could go wrong if i forget to take a categorie of food e.g forgetting to have my veg or protein in 1 meal?

    Thank you!

  111. Misses - July 20, 2016

    Hello!

    Is there anything wrong with having a ‘hulk shake’ for meal 2 and meal 3 on the same day? Or, a hulk shake for meal 2 for 2 days in a row or everyday for that matter? I love the hulk shake!

    Thank you!!!!

    • Team Powell - July 21, 2016

      No! This is totally okay, but it is a good idea to vary your food choices when you can so you’ll get all the nutrients that a variety of foods can offer. Out of the two options, I’d go for the two days in a row one, but two shakes on the same day will work too. 🙂

  112. Cindy - July 19, 2016

    Hi Heidi

    I’m doing the turbo cycle from the extreme transformation. Just a couple of questions… you list tomato sauce 1 cup is 100 cal. Is stewed tomatoes or canned an acceptable food as well in that case?

    How about pork? Centre loin. Is pork too high in fat to be considered a protein? Can it only be eaten on reset day?

    I’m doing very well and I’m at 60 minutes cardiovascular and down 40 lbs.

    I’ve been creating my own meals for the most part but I have made the strawberry banana quinoa muffins. I have been having them as my breakfast, and adding heavy cream to my coffee for my fat. I literally took your symbols below the recipe as gospel thinking they only had one carb and not enough fat to count as a serving of fat, but I noticed that they are a hc meal..oops. So am I eating an extra carb portion that I shouldn’t be in that case ? ? guess I should re-think my breakfast ?

    • Team Powell - July 20, 2016

      Hi Cindy: Let’s get you some answers to your questions! 1. Yes, any type of tomatoes are acceptable, and try and use the low-sodium types when at all possible. 2. Pork loin/lean cuts of pork are acceptable proteins and can be the protein portion of any meal. If you’re eating these muffins for breakfast, you’ll just need to add a fat for a complete breakfast, which you’re doing with your cream, so you’re good to go! Each breakfast is a portion each of protein, carb, and fat. You can do this!

    • Cindy - July 20, 2016

      Great! Thank you for the quick reply Team Powell!
      Onward and upward ?

  113. Misses - July 19, 2016

    Hiya Heidi,

    Can u please tell me how many recommended calories should I be having per day as a female aged 30 and weighing 238lb? I dont know how to work it out. I have been substituting some meals and some of them came up to 500 calories so I’m very worried.

    Thank you so much!

    • Team Powell - July 19, 2016

      On the Extreme Cycle, you’ll eat around 1500 calories a day. If you follow any of the other cycles (Easy, Classic, Turbo, or Fit), you’ll eat 1200 calories on low carb days and 1500 calories on high carb days. Hope that helps!

  114. H - July 18, 2016

    Hiya

    Can you please tell me what categorie does Lamb fall under? i.e Is it a protein etc

    Thank you!

    • Team Powell - July 18, 2016

      Lamb would be a protein, and look for the leanest cuts you can find. Hope that helps!

  115. Sarah - July 17, 2016

    Hello I am French and I would want to know if books are translated into French because we do not find them in France

    • Team Powell - July 17, 2016

      Hi Sarah: I’m so sorry, but I’m not sure. You might check your Amazon, and hopefully they’ll be there!

  116. Hilary - July 16, 2016

    Just finished the first 7 days of the extreme cycle. (Today is my reset) I have been trying to lose the last 10 pounds of stubborn baby weight and was hoping this would be the key to getting those last pounds off. I weighed in this morning and I was up 3 pounds on the scale! Any advice? I work out 5-6 days a week alternating strength training and 45 minutes of cardio. I didn’t cheat and ate only meals from the book weighed and measured to be sure of portion sizes. Also drink 75-80 ounces of water per day. Help!

    • Team Powell - July 17, 2016

      Hi Hilary: It sounds like you’re definitely on the right track to achieving your transformation goals! It can take your body a bit of time to adjust to a new way of doing things, so gaining weight the first week, especially when you’re so close to your goal weight, can be common, so I’d give the Extreme Cycle a few more weeks. If you’re still not seeing the results you’d like, I’d try the Turbo Cycle for a few weeks (http://heidipowell.net/2724). And since weight loss is your main goal, I’d incorporate more cardio (aim for 6 days a week, 5 at least, 60 minutes each time if possible) so you’re burning more calories to create a greater calorie deficit. Please check back if you have any more questions – you can do this!

  117. Hals - July 15, 2016

    Hiya Heidi,

    Can I find the ‘Meal Planning Guide’ and ‘Quick and Easy Meal Ideas’ in the ‘Extreme Transformation’ book? If so what page can I find it please because im browsing but i cant see it.

    Thank you so much!

  118. Laetitia - July 10, 2016

    I have a few questions-
    1. If I want to eat a whole egg do I need to count the yolk as fat? If so is it ok to eat two?

    2. I like my egg scrambled or fried sometimes and spray the pan with cooking spray. Should I count that?

    3. I usually get whole wheat bread is that okay. I see you recommend whole grain. Also I am assuming I can eat two slices at a meal right?

    4. How often or with what meals can you have sauces? I love spaghetti squash but would use a spaghetti sauce, Alfredo sauce or marinara. Just don’t know how to count it.

    5. I plan on starting tomorrow and will be doing insanity Max 30 as a workout which although I modify makes me workout harder and sweat more than ever before. Do you think that’s a good workout for the program.

    I am going to try your new extreme cycle and am currently 5ft and weigh 224. I really need to lose this weight as it makes me incredibly self conscious and I have been avoiding people I have not seen in a long time due to weight,

    • Team Powell - July 10, 2016

      Hi Laetitia: There’s a complete list of approved foods in the book that will answer any questions you have about what you can/cannot eat on the program, so I’d keep that handy. And you can do any type of cardio you’d like!

  119. Sarah M - July 6, 2016

    Please help 🙂

    Just back off holiday where I read the extreme transformation book, and want to get started but I’m lost, due to being in UK a lot of the shopping list is tricky to get hold of, so would need ordering, so I want to make a start on my own first, I’m meal planning but stuck with how I work out protein carbs and fat.

    Say I’m on a high carb day
    So protein 100 cal
    Carbs 200
    Fat <30

    If I had salmon which an app tells me I can have 65g for 97cal it's that's the number I'm looking for, even the it contains some fat?
    Or do I need to calculate the calories from the 16.6g of protein and also 2.9g fat (still looking at a 65g serving just for the numbers)

    I may be over complicating it, but I want to make sure I'm starting off correctly. Especially since I can't find any fellow extreme carb cycles on Instagram or facebook groups 🙁

    • Team Powell - July 6, 2016

      Hi Sarah: You’re doing awesome! Yes, you’ll want to calculate all of the macro calories for every food for every meal since foods do contain more than one macro. You can do this!

  120. Aidan - July 4, 2016

    Good day,

    I’ve been trying this book diligently for a number of weeks now and I’m noticing that the shopping list quantities don’t match up with what is required for that week. The what I buy from the shopping lists given will have an item or two missing when I go to make the actual recipe. Am I doing something wrong here? Why is it that the amounts (for protein in particular) that are needed that week in the shopping lists don’t match up with the amounts needed in the recipes?

    Thanks,

    Aidan

    • Team Powell - July 5, 2016

      Hi Aidan: I’m so sorry you’re having this issue. As you can imagine, it was quite the task to correlate shopping lists with recipes for both the men and women’s versions, so please double check your recipes against your shopping list before you go to the store. And you can also plan your own meals (use the same recipes twice, etc., and there are some other awesome options in this post) that can help also.

  121. Lisa - July 2, 2016

    Hello, I don’t do well “eyeballing” sizes. I like to weigh my portions. For CLASSIC carb cycling, will the Create Your Own Meals chart included in this blogpost work?

    It’s the only chart I’ve seen that is straightforward for women who simply want to know how many calories of protein, carb, and fat to eat per meal.

    Everything else I’ve seen is cryptic stuff like “High Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%. Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%”. Huh?

    Or “Here is how many ounces of meat are in 100 calories”. Again, not helpful to me in just figuring out how many calories of protein/carbs/fat per meal I should be eating.

    If the Create Your Own Meals chart does not work for the Classic Carb Cycling program, please let me know the calories/meal for women for HC and LC days on the Classic cycle. Thank you very much, I appreciate it.

    • Team Powell - July 3, 2016

      Hi Lisa: The macro percentages for the Classic Cycle are a bit different than for the Extreme Cycle, and you’ve outlined those percentages in your comment. The Classic cycle isn’t as “outlined” per meal as the Extreme Cycle, which allows you to divide your daily calories between the 5 meals/day as works best for you. I’d take the 1200 calories for LC days and 1500 calories for HC days, divide those between your 5 meals a day, and then use the percentages to figure out how many calories per meal. And remember, each gram of protein or carb = 4 calories, and each gram of fat = 9 calories. If you want to use a macro tracker app, that can make things a lot easier. Learn more about macros in this post: http://heidipowell.net/10990. And welcome to carb cycling!

  122. Courtney - June 28, 2016

    Hey Powell Pack (that’s my nick name for the two of you)!

    I just started the turbo cycle, but have a few questions… I have been a Macro tracker & noticed that “cottage cheese, cashews, plain Greek yogurt” etc all have carbs in them Aprox 5-6g per serving…. When I add my 5 meals up on a low carb day I am still getting close to 80g carbs… Is that too high? Should I be switching my protein & fat sources to ones that contain 0g carbs?

    Also, my focus is to loose fat, but pack on muscle… I was training VERY heavy physique training & eating up to 5-6oz of meat protein per serving before, so the 3oz servings are just not feeling enough & I am afraid of loosing my small hard earned muscle… Can I still eat more protein or add in a 6th meal (protein in water + handful of nuts before bed) and still see results?

    Thanks
    Courtney

    • Team Powell - June 29, 2016

      Hi Courtney: There are different combinations of macros in about all foods, so having a few carbs in your protein sources is totally okay. For LC days, you should try and be closer to 50-60 grams of carbs total for the day. When choosing proteins and fats for LC meals, try and look for those as low in carbs as possible, and make sure you eat a variety of proteins and fats. Depending on how many pounds you want to lose, you might want to adjust your macros accordingly, especially if you only have a few pounds to lose. If this is the case, I’d follow the “Create Your Own Meals” chart in this post, and if you’re not seeing the results you’d like, I’d make some adjustments. Hope that helps!

  123. Judy Colasuonno - June 28, 2016

    I am in my 3rd time through the Extreme Cycle and am down about 10 pounds. I just got blood work results and my LDL levels are really high and my HDL levels are ok but not great. My doctor is recommending the DASH diet. I read a little about it and it sounds almost exactly to what I am doing on the Extreme Cycle. Can you give me any tips or hints to adjust the Extreme Cycle food list to lower my bad cholesterol and raise my healthy cholesterol numbers? Thanks for any advice. I want to get this under control before they put me on medication. -Judy

    • Team Powell - June 28, 2016

      Hi Judy: It would be best to discuss this with your healthcare team and have them help you make any necessary modifications.

  124. Richard G. - June 28, 2016

    Hi There.

    I just purchased the eBook version of Extreme Transformation and had trouble finding out “how much” I should eat in calories and/or grams in the book. I’m glad to have stumbled on this companion site and see the diagrams that make it very clear for me.

    Unless I’ve missed it (or the equivalent), a suggestion would be to include these diagrams in the book. It makes things a lot more “obvious” to readers like me and allows me to track in MyFitnessPal.

    As well, it seems that no consideration to the size of the person (or man in my case) or activity level for this carb cycling plan to work effectively. You either follow one plan if you’re male and another if you’re female.

    I’m very active with resistance training 5 days/week and cardio 6 days/week which would imply that I I require more calories to support my energy needs.

    Should I be concerned on the Extreme Transformation’s effectiveness?

    Thanks for your time.

    Richard

    • Team Powell - June 28, 2016

      Hi Richard: This plan has been followed successfully by people with varying amounts of weight to lose, so you should be good to go!

  125. Michelle - June 24, 2016

    Some of the recipes in the Extreme Transformation book call for PB Powder. I have an allergy to peanuts. Is there any other product I can substitute for the powdered peanut butter? Important to note I’m not allergic to any other nut/seed/etc. besides peanuts. I haven’t seen any other powdered nut product sold online or in the store. Wondering if there is something simple I can swap with the same macros. Thanks!

    • Team Powell - June 25, 2016

      Hi Michelle: I’m not aware of a substitute for peanut butter powder, but you can swap out any like recipes (low carb for low carb, etc.) for any recipes with powdered peanut butter. Hope that helps!

    • Denise - July 17, 2016

      There is an Almond Butter Powder on Amazon.

    • Cindy - July 19, 2016

      We have a peanut allergy in our home as well.. I have not found a peanut free powder yet, but I have found a peanut free almond butter called Barney Butter. It is the closest texture and taste to peanut butter that we have found. I bought it from well.ca. it is worth the small fortune!!

  126. Kelly - June 23, 2016

    I’ve read both Choose to Lose and Choose More, Loose More. I have not yet read Extreme Transformation. In those books, Chris outlines 100 calorie portions and says to eat 1 portion of protein, 1 of carbs, and veggies for HC days. But in the chart above, it says 200 calories of carbs on HC days. Mathematically, isn’t that essentially eating 2 portions of carbs each for the two snacks and lunch? Also on the LC days, above it lists 150 calories-wouldn’t that be moving beyond the hand portion and counting slightly more than 1 “portion”? I’m a former low-carber and since starting carb cycling I’ve tried following just the 100 calories portions of the appropriate macros on the appropriate days so I feel hesitant to move in to eating roughly 700 calories-roughly 50% worth of my calories in carbs on HC days. Am I on the right mathematical track? Thanks.

    • Team Powell - June 23, 2016

      Hi Kellly: So sorry for the confusion. You’re to eat the portion sizes as outlined in the chart in the books where protein = your palm, carbs = your fist, fats = your thumb, and veggies = 2 fists. Those 100-calorie lists are only for reference purposes for those who would like to also count calories, and those 100 portion sizes are not meant to equal the actual portion sizes. There’s a chart in this post for easy reference: http://heidipowell.net/4514. The macro breakdowns are a bit different for the Extreme Cycle, and here’s the macro breakdown for the other cycles: High Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%. Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. I hope this helps!

  127. Judy Colasuonno - June 18, 2016

    I am finishing my second extreme cycle and have only lost 7 pounds. I am 50 years old, 100 pounds overweight, working out every morning with 30 minutes on the treadmill and the workout for the day in the book. I have looked over my diet and feel it is on track with the book. I am stronger this time through and can see my body shape changing. Why is the weight not coming off? I know I am gaining muscle but 7 pounds in 6 weeks is not the number that shows the work I am putting in. Thanks for any suggestions!

    • Team Powell - June 18, 2016

      Hi Judy: It sounds like you’re doing awesome! I’d try and gradually increase those 30 minutes on the treadmill and make sure you’re keeping your intensity up to where you can talk (a little breathily) but not sing. The key to losing weight is to burn more calories than you consume, so any extra calories you can burn throughout the day can add to your weight loss. You can do this!

  128. Andrea - June 14, 2016

    Can you please clarify the calories for a woman? If I add up all the daily calories, it totals more than 1500. For a 39 year old woman, 5’2″ 140 pounds looking to lose 10 pounds, what should I be aiming at reaching each day (high carb and low carb days)? I purchased the Extreme Transformation book but I am a little confused. Please help!!!

    • Team Powell - June 14, 2016

      Hi Andrea: The daily calorie recommendations for women are around 1500 a day for the Extreme Cycle. This will fluctuate a bit from day to day, and this is totally okay. You can do this!

    • Andrea - June 15, 2016

      Thank you for your quick reply! Would 1500 be the same for High Carb and Low Carb days?

    • Team Powell - June 15, 2016

      Yes! 🙂

  129. Laura - June 14, 2016

    I track all of my vegetables, which have carbs, so on low carb days should I be eating vegetables (Brussels, artichokes, broccoli, cauliflower)? I get discouraged when I see a higher carb percentage even when I know most of the carbs are from veggies and breakfast

    • Team Powell - June 14, 2016

      Hi Laura: Yes, you can eat any of the non-starchy/non-root type veggies for any meal, both LC and HC. The carb counts from these veggies are so low, and the nutritional value is so high, that going a bit over your carb count for the day with veggies is okay.

  130. Amy - June 13, 2016

    Do you have any tips and substitutions for someone who is gluten & dairy free? thanks!

    • Team Powell - June 13, 2016

      Hi Amy: Chris and Heidi have extensive food lists in all their books, and these lists include both gluten-free and dairy-free options. For gluten-free, you can also choose gluten-free products that have similar nutritional values to their gluten-containing counterparts. Hope that helps!

  131. Laura - June 2, 2016

    I track all of my vegetables, which have carbs, so on low carb days should I be eating vegetables (Brussels, artichokes, broccoli, cauliflower)? I get discouraged when I see a higher carb percentage even when I know most of the carbs are from veggies and breakfast.

    Thanks

  132. Jennie - June 1, 2016

    I have a hard time digesting whey or soy protein powders and have been using pea protein powder shake formulas. Is that okay to substitute?

    • Team Powell - June 1, 2016

      Yes, that should be fine. Look for powders with between 15-20 grams of protein and less than 5 grams of carbs per serving, and you’ll be good to go! 🙂

  133. Kari - May 30, 2016

    If I am comfortably full after eating my protein, carb, and fat for breakfast (or any other meal) do I need to still force down two fist fulls of vegetables or is that only if I’m still hungry? Thanks!

    • Team Powell - May 30, 2016

      Hi Kari: No, you can skip the veggies for breakfast if you’re full. 🙂

  134. Carol - May 28, 2016

    hi team! So after doing extreme ive swifched to turbo but not losing much (its so hard for me to lose!) anyway, i track my calories and grams and i run 4 miles and do piyo every day, do i need to worry about calorie deficits etc while doing this plan or just stick to the 1200/1500 recommendation regardless of my activity level?

    • Team Powell - May 29, 2016

      Hi Carol: Your rate of weight loss can be slower the fewer pounds you’d like to lose, so if you’re down to only a few to lose, even a 1/2-1 lb loss a week is awesome, and I’d stick to the plan as it’s outlined. If you still have quite a few pounds to lose, I’d stick to the program also and know that a slower rate of weight loss means you’re incorporating all of these habits that are going to stick for good!

  135. Laura - May 26, 2016

    Hi,

    Today is my first LC day, but it doesn’t seem as LC as it should so I am hoping I am not doing anything wrong. I took all of my meals (with the exception of one) from the Breakfast and LC/section of the book but still have logged about 80G of carbs for the day. My average for HC days has been about 145-155G, so it is lower than my HC days but is it low enough to be considered LC? The carbs have come from some veggies (spaghetti squash/brussel sprouts) as well as greek yogurt and the oats/banana/flax seed breakfast I had. The one meal that I created was just chicken, brussel sprouts, and a tablespoon of beans and fat free cheese.

    Thanks

    • Team Powell - May 26, 2016

      Hi Laura: You’re doing awesome! One thing – beans are carbs, so you’ll not want to include them in a LC meal. 🙂

    • Laura - May 26, 2016

      Oh!!! Thanks!!! No more beans on LC days!

  136. Jaimie Light - May 22, 2016

    Anybody doing this as a vegetarian? I am just starting and am trying to compile recpies for my meals. Some i will substitute fake meat. If anyone has recipes or suggestions to help me get started, i would be so grateful! Thankfully some of the recipes included are vegetarian, I’m just worried about getting enough protein in my other meals. Luckily for me, i love cottage cheese and greek yogurt! Looking forward to joining this amazing community of people who have changed their lives!!

  137. Stacey Rolader - May 19, 2016

    I am getting ready to begin the Extreme Transformation, but have a question about protein powders. There are so many out there. Which are recommended or can you give requirements to look for (such as calories/fat/protein/etc. per serving)?
    Thank you, in advance!

    • Team Powell - May 19, 2016

      Hi Stacey: Chris and Heidi recommend low-fat, whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. Welcome to carb cycling!

  138. Laura - May 18, 2016

    Hi,

    I am getting ready to stary the Extreme Cycle next week by planning out all of my meals. Since all squash are on the “unlimited” list, can I include butternut squash into my last meal even though it has 16g of carbs per serving? Or should i avoid it? Also, I know I should track the amount of calories I am eating in veggies, but does that take away from the amount of calories (300) I eat at each meal?

    Thanks!

    • Team Powell - May 18, 2016

      Hi Laura: Yes, any type of squash can be eaten in unlimited quantities, however, you do want to track any calories you put in your mouth. It helps keep you accountable and helps to make sure you’re staying on track. If the veggies you’re eating are in addition to your meals as outlined in the plan, be extra sure to track those calories too.

  139. Caroline Kastner - May 18, 2016

    Hi, I completed a cycle but still find that I am eating the afternoon snack without feeling hungry and then feeling stuffed until and sometime at dinner. I know skipping would reduce the cal and that would put me way under what was recommended.. Any advise ?

    • Team Powell - May 18, 2016

      Hi Caroline: If you’re full, you can skip the extra veggies that are recommended in the plan and only eat those recommended with each type of meal. Are you getting in the recommended amount of exercise? If not, I’d try to incorporate more exercise into your days, and that should help. It can also take a bit of time for your body to adjust to a new way of doing things, also, so please be patient, stick to your plan, and you should be good to go!

    • Caroline Kastner - May 18, 2016

      Hi, I have not been adding any veggie and have been doing 20 min Zumba in the AM and 30-35min on the treadmill in the evening with weights training twice a week. I have not been able to do some of the metabolic missions as they are to hard on my shoulders at the moment. I am losing weight and sticking to the plan as best I can. Thanks

  140. Jen - May 16, 2016

    I am nursing and don’t think the 1500 calories is enough. Just started extreme cycle. Would you recommend adding a snack snd when should I eat it? Should the snack be high carb or low carb?

    Also, I am up late and tend to get hungry after dinner. I’ve been doing oatmeal until starting this as my after dinner snack to help milk supply and curb sweet tooth. I know Heidi recommends broccoli but that’s just not for me. Any other snack ideas? Maybe more of a sweet snack?

    • Team Powell - May 17, 2016

      Hi Jen: Here’s a post that outlines Heidi’s nursing carb cycling program, and I hope it can help you figure out what will work for you: http://heidipowell.net/2275. As far as an “extra” meal, I’d follow the recommendations of your healthcare team so that you can keep your milk supply where it needs to be, and you can have any veggies at any time, not just broccoli. We wish you the best!

  141. carol - May 16, 2016

    Oh And if anyone wants to join our fb support page (there arent too many on there so we formed one!) its called Carb Cycling-Chose its very helpful for questions and ideas!

  142. carol - May 16, 2016

    Hi Team, we formed a fb support page for extremers and it had come up that those of us tracking macros arent sure if carbs should be counted total or net?

    • Team Powell - May 16, 2016

      Hi Carol: We count total carbs just to make things easier. 🙂

  143. Susan Hawey-Carpenter - May 16, 2016

    Hey Team Powell 🙂 How do brussel sprouts and/or cabbage fit into this? I’m a huge fan of brussel sprouts and love to make cabbage rolls as well. Are they veggies that are allowed? Also, hubby works rotational shifts, I’m trying to figure out how to fit his meals in on his evening and especially night shifts. Does he have to eat a typical breakfast? Generally when he’s on night shift his first meal might be a bowl of cereal when he gets up but then it’s right into supper with me and meals throughout the night. It’s not easy on his poor body but I’d like to find something that can work for him as well.
    Thanks again 🙂

  144. Nina Hagler - May 15, 2016

    Hi, this is my second time asking for advise, I have to admit I am very frustrated, my husband and I have been on this Extreme Transformation since Jan 4th, my husband has a lot more weight to lose than me and he’s lost 53lbs and I needed to lose 25, I started out great, lost 13lbs in 8 weeks but haven’t lost one lb since and I have been working out so hard, cardio and strength, I have always been in shape and worked out but I had shoulder and knee surgery last fall so I restricted for several months and I put on this extra weight, I have followed the program to a tee!!!. I have tried the turbo several times, nothing!! I actually gained a pound, can’t figure out how! My measurements are the same so I’m not smaller in size. So I finally tried this past week the slingshot, after reading several post I see that I should not had fat with my breakfast or dinner, which I did, I don’t think it is very clear in the book. I gained 2lbs on the slingshot!! I don’t know if I should go back to the Carb cycling or what…..

    It is very discouraging when you work so hard and you see no results. I look forward to what your advice may be. I took had my annual bloodwork and everything is normal.

    • Team Powell - May 16, 2016

      Hi Nina: I’m so sorry for your frustrations and it’s easy to see why you’re getting so discouraged! It is pretty common to show some weight gain after the Slingshot week since it is a week full of high-carb days and carbs (even the healthiest ones) do cause water retention. I wouldn’t worry so much about that weight gain as it should be temporary. And like I said before, weight loss with so few pounds to lose can get a bit tricky as there’s a fine line between too many and too few calories. Are you tracking your calories? Even with eating foods that have few calories (veggies, for example), calories can add up, and if you don’t have much wiggle room in your calories in vs. calories burned numbers, they can make a difference. Since you did just do a Slingshot Week, I’d go back to either the Turbo or Extreme Cycles, and give it another couple of weeks, and track every single calorie you put into your mouth. For the Turbo Cycle, aim for 1200 calories on low-carb days and 1500 calories on high-carb days. For the Exreme Cycle, aim for 1500 calories per day. The recommendation for your weekly Reset/Reward Day is 2500 calories. Please check back and let me know how you’re doing!

  145. carol - May 14, 2016

    So I am switching from extreme to Turbo and after reading your link to that program, is breakfast a protein and carb only? And on hc days we have a carb at last meal of day?

    • Team Powell - May 14, 2016

      Hi Carol: If you’re following the Turbo Cycle as outlined in “Extreme Transformation,” you’ll do all the meals the same on both low- and high-carb days like you’ve been doing. The only change is in the order/arrangement of the days. You’ll now do LC, LC, HC, LC, LC, HC, Reward/Reset Day. The Turbo Cycle that’s featured in a post on this blog is a bit different than the Turbo Cycle that’s in “Extreme Transformation.” Hope that helps!

  146. Laura - May 13, 2016

    Hi,

    Just got thgot book and am going to start the extreme cycle next week. I have read a bunch of the comments/posts but still have a few questions. Hope you can help me…

    1. Some of the recipes call for 1/2 scoop of protein powder. Can you give me an amount of protein we should be aiming for (10g, 15g) or how many grams a 1/2 scoop would be? My scoops are all a bit different.

    2. If I have protein and it has, for example, 100 calories in total, do I calculate how many protein, fat and carb calories are in that 100? Or just count the 100 towards my protein requirement?

    3. 1 cup of sweet potatoes equal to 16oz?

    4. You had said that all squashes were unlimited…dies this count for butternut and acorn squash too?

    5. I work out 6 days a week doing cardio, strength training and HIIT. Should I be doing the Metabolic Missions too?

    Thanks so much!!!

    • Team Powell - May 13, 2016

      Hi Laura: Let’s get you some answers to your questions! 1. A scoop of protein powder is between 1/4-1/3 cup, and the difference really isn’t enough to worry about. In general, Chris and Heidi recommend low-fat, whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. 2. Each gram of protein or carb has 4 calories, and each gram of fat has 9 calories, so that should help you figure out the calories for macros for any foods. 3. 1 cup of sweet potatoes equals 8 oz. 4. Yes, this counts for all types of squash. 5. If you have your own strength training program, then you can skip the Metabolic Missions. Hope that helps – you can do this!

  147. Caroline Kastner - May 8, 2016

    I know that the book indicates Dinner should always be Low Carb but if that is not possible, would eating before 6pm and doing an extra workout after be enough to counter the small amount of carb at dinner ? I am incorporating someone who will not follow some of the meal plan, any advise would help. Thank you

    • Team Powell - May 9, 2016

      Hi Caroline: Would it be possible to include a carb for dinner for the person you’re eating with, and not eat that carb yourself? For every dinner, you’ll need a portion each of protein, fat, and veggies, so just make sure that’s what you’re eating. Hope that helps!

    • Caroline Kastner - May 10, 2016

      Hi, trying to leave out the carb — is Quinoa considered a carb ? Thanks

    • Team Powell - May 10, 2016

      Hi Caroline: Yes, quinoa is a carb.

  148. Susan - May 8, 2016

    Hi 🙂 I just ordered the Extreme Transformation book and am really looking forward to it arriving. I have a question about the Week 1 shopping list at the top of this page. I want to get both my husband and I started on this. Do I have to get everything for both Women and Men? In other words pretty much double up my groceries? Or can I just buy the “Men” side and that should be enough for the 2 of us?

    • Team Powell - May 8, 2016

      Hi Susan: Since you’ll be buying for both of you, I’d look through the recipes for the week and see how much of the ingredients you’ll need for both of you. I know this can be time consuming, so you can repeat recipes during the week to make things simpler or follow any of the other tips in this post. If you simply double what men need for the week, you’ll be buying foods you probably won’t use. Hopefully this will make more sense once you receive your book. Good luck – you can do this!

    • Susan - May 8, 2016

      Thanks TP! I’ll take the time I need to read through and start this right 🙂

  149. Christine - May 5, 2016

    Looking at the calories per meal per macro chart, women are eating just around 1,000 calories, per day. Is that correct? So that would apply if a woman is 175 pounds or 400 pounds? Regardless of exercise done each day? The calories would remain the same?

    • Team Powell - May 5, 2016

      Hi Christine: Women eat around 1500 calories a day on the Extreme Cycle, and those recommendations are for all women and all exercise programs. Hope that helps!

  150. Aleah - May 3, 2016

    Hi! What types or brands of low fat granola should I be looking for?

    • Team Powell - May 4, 2016

      Hi Aleah: Any type of low-fat granola can work on the program, so find those you like, and you’re good to go!

  151. carol - May 2, 2016

    Also when switching to turbo can I still use the recipes from extreme as long as I follow the lc/hc categories? Are daily calories 1200 for lc and 1500 for hc?

  152. carol - May 2, 2016

    I’m switching to turbo tomorrow and i saw the previous post someone said that the breakfast are different from extreme plan? Is that true? If so how r the breakfast different!

  153. becci smith - May 1, 2016

    I tried extreme cycling but didn’t get the results I got with the turbo cycle so I am about to restart turbo again. My question is:
    I know that the breakfasts are different for turbo and extreme cycles but for other meals, can I apply the “create your own meals” table for calorie proportions to turbo cycle rather than use the thumb of fat/fist of carbs/palm of protein method for meals?

    • Team Powell - May 1, 2016

      Hi Becci: Great question! Since the calorie and macro recommendations are a bit different for the Extreme Cycle, here are some macro percentages to aim for for the Easy, Classic, Turbo, and Fit Cycles: High-Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%, Low-Carb Meal:
      Protein: 40%, Carbs: 20%, Fats: 40%. I hope this helps!

  154. Carol - April 30, 2016

    hi im at 170 and did extreme and only lost 5lbs ( im 45 yrs old and do piyo beachbody workout 7 days a week plus i run 3 miles a day) i know everyone is different but can you tell me what the average weight loss for this program? what about the average for turbo? i know its difficult to say how much to expect to lose i just need a ballpark for the average person, would i lose more with Turbo? im so frustrated i workout so hard and its not coming off despite everything i try and my bloodwork came back fine too so its not thyroid either!

    • Team Powell - May 1, 2016

      Hi Carol: I’m so sorry for your frustrations. I don’t have an average weight loss figure for carb cycling since each person’s body composition, exercise intensity, how well they stick to the plan, etc., is different. A 2 pound/per week weight loss can be very normal, and it can take your body a bit of time to adjust to a new way of doing things. And make sure you’re getting enough sleep and that your water consumption is spot on too. You might do a Slingshot Week, then try the Turbo Cycle for a few weeks, then go back to the Extreme Cycle. Hang in there – you are definitely on the right track!

  155. Christina - April 21, 2016

    Just wondering the difference between the extremes carb cycle and the others? I am 5 foot 3 inches and 139 lbs. I excercise 4-5 days/ week and the pounds aren’t coming off quick enough. Do you suggest the extreme cycle? I want to lose 15 lbs in about 1-2 months?

  156. Jennifer - April 21, 2016

    Hello. I have a couple more questions regarding the Extreme cycle. Thanks

    *If I have a tablespoon of tomato sauce, do I count that as a sauce or I minus the calories out of my allotted fat calories?
    *I have been using low-fat cottage cheese. Should I be using the non-fat or does it really matter?
    *I understand I can’t work out as much as the people on the show, however how long do they typically work out to lose that weight?
    *I wear a fit-bit HR. It tells me total calories burned for the day including my workout. If I burned 1000 calories when working out, however with my steps, sleep, normal activity burned 3000 total, does that still count towards calories burned (Basically do the contestants work out to burn 3500 calories in a workout or do they use their total activity etc., on their workout bracelets?)
    *Can I have low fat special K granola as a carb?
    *If greek yogurt doesn’t taste the greatest (lol) am I okay to have Danon light & fit yogurt, or Danon light & fit yogurt smoothies?

    • Team Powell - April 21, 2016

      Hi Jennifer: Let’s get you some answers to your questions: 1. A tablespoon of sauce would count towards a sauce (1 cup of sauce is a full sauce serving), and you’ll want to keep track of those calories. 2. You can use whichever type of cottage cheese you’d like. 3. Each contestant’s workout program is specifically tailored to him/her, so there’s really not one answer to your question. Chris and Heidi recommend up to 60 minutes of cardio 6 days a week. 4. Yes, this would be fine, but keep an eye on the serving size. 5. These yogurts would count towards a carb serving, but they don’t have enough protein to be considered a protein serving as is the case with Greek yogurt. Hope this helps!

    • Jennifer - April 21, 2016

      What about the fit but question and calorie burn. Thanks

    • Team Powell - April 21, 2016

      I’m so sorry, I missed that question, and unfortunately, I’m not sure how this works on the show. In general, you want to have a calorie deficit every day if you’re trying to lose weight (you burn more calories throughout the day than you consume). Each pound of fat is 3500 calories, so you after a combined calorie deficit of 3500 calories, you should lose a pound. Hope that helps!

    • becci smith - May 1, 2016

      greek yoghurt doesnt taste the best! I used stevia vanilla flavoured drops in mine which made it much more palatable. the stevia drops come in lots of different flavours so if you prefer a different flavour then you can add that instead. I bought mine online as the drops are not widely available in UK shops

  157. Rhea Ferguson - April 21, 2016

    Hi Guys!
    I have a question I have done several rounds of the 21 days and the turbo charge I have lost 63 lbs but am now at a stand still I have not lost any weight in 3 weeks. I have to do the sling shot I believe in order to restart my body but I’m confused it says double your carb portion does this mean double what’s already in the book ??? Or by doing this we ARE doubling it. If you could please help me I start Saturday. Thank you for being my inspiration. I tell everyone that I haven’t failed because I just act like you all are here and are watching so I’m not gonna put bad food in my mouth!

  158. Andrew Seddon - April 20, 2016

    Hello, Team Powell…

    I am just getting into carb cycling, i am somewhat confused as to how many calories i should consume on high carb days vs low carb days, do i consume less/more calories then my metabolic base rate is?
    I am a 5’11”, 230lb, man who’s goal is to get to 190lbs, i lift weights mon, wed, fri,…..I do HIIT/ cardio, 30 min on Tues, Thurs, Sat. Everything ive read so far while gathering intel on how to carb cycle, is to follow the High Carb on lift day’s, and follow low carb on non-lift days, but i see with your Extreme plan there are Back to back High Carb days, but i lift every other day to give my body a rest, is it beneficial to follow the back to back , or stay with High Carb on just my “Heavy days”?? I really want to do this correctly to achieve the highest benefit possible..Thank you

    • Team Powell - April 20, 2016

      Hi Andrew: Men eat around 2000 calories a day on the Extreme Cycle, and you should be able to follow the plan as it’s outlined. If you do find that it’s not working, you can change things up a bit. You can do this!

  159. Shannon - April 20, 2016

    I just bought this book. I am very excited to start but oooooh sooo nervous. I am not a huge meat fan (although not a vegetarian) I hate vegetables and am a huge carb and junk food lover. Any tips to survive? How long does it take taste buds to adjust? I literally want to throw up eating a salad and chicken. lol I plan on starting this sunday. I want my body back. After three kids, I live on sugar and have lost my hard body. I miss being fit and I need to relearn how to eat healthy.

    • Team Powell - April 20, 2016

      Hi Shannon: Welcome to carb cycling! It can take your taste buds a bit of time to adjust, and you can also put your meals together (as outlined in this post) and that could help with your transition to carb cycling also. And don’t forget about the promises – they are a huge key to achieving your goals (http://heidipowell.net/8679). You can do this!

  160. Kathy - April 18, 2016

    I was looking through my Kindle app library and ran across your Extreme Transformation book. I didn’t remember buying it! (I’m approaching 60, haha) I had seen things about it but kept thinking I just didn’t want to buy one more book that I won’t follow. So I opened it up, since I had it, and started reading. This was last Wednesday, April 13. I went shopping on Friday and got all the food for the first week and started on Saturday! I’m going to be a little smarter with future meal plans since I spent the entire weekend prepping all the meals, but that’s my mistake. I was so enthusiastic I didn’t consider how time consuming it would be to make so many meals! Anyway, I got it done, labeled all the containers with day and meal #s and I’m loving it! I’m not doing the metabolic missions or accelerators. I’ve been working out very consistently for 2 years now, weight lift about 40-60 min about 4 days a week and do approx. 1 hour of cardio 3 days per week, including about 30 min of intervals. But my diet was all over the place, eating WAY too many simple carbs. I need a structured meal plan to follow and this is IT! I lost about 26 lbs about 1 year ago but have gained about 8 lbs back. I know some of that is muscle but I also know some of it is fat! My goal is to lose at least 10 lbs and get leaner so my big ole muscles I’ve been building aren’t hidden under a protective layer of fat anymore, unless I flex and I can’t walk around flexing all the time, otherwise I’ll look like the high school boys that go to my gym, preening in front of all the mirrors…hahahaha! Sorry for the rambling, but I’m uber excited about this plan and I LOVE the recipes. I tried the carb cycling plan and recipes in Eat More, Lose More but it just didn’t work for me. THIS is excellent and I’ve been telling all my friends about it!

  161. Ashley - April 15, 2016

    Please help! I’m 27 years old, a homeschool mom to 5 young children. I don’t have my license and depend on my husband for taking me places and he is on call 24/7 for his job. I have a non-alcoholic fatty liver disease and narrowing in my carotid artery. I need your help to learn to eat right and what exercises works best without going to the gym. I am 4′ 9.5″ and weigh 207 lbs. Please help me.

    • Team Powell - April 15, 2016

      Hi Ashley: Chris and Heidi would love to help you personally, but unfortunately, they are not taking on new clients at this time. But you can begin your own transformation journey today with the same program they use on their show, and you can learn about their carb cycling program in this post: http://heidipowell.net/9060. And it would be best to discuss their program, or any nutrition and exercise program, with your healthcare team first, and then follow any modifications they recommend. The exercise part of their program requires no equipment or gym membership, so that should be very helpful for you. You can do this!

  162. marija - April 15, 2016

    can i just the hand portions alone without counting calories?

    • Team Powell - April 15, 2016

      Hi Marija: It’s best to count calories if at all possible. If you’re out and about and calorie counts aren’t available, you can use hand portions.

  163. cham - April 15, 2016

    what are protein shakes you recommended also what brands?

    • Team Powell - April 15, 2016

      Hi Cham: Chris and Heidi recommend low-fat, whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving.

  164. Victoria - April 15, 2016

    I want to try carb cycling but I’m currently following a flexible dieting plan as well with macros . How do you suggest I calculate my macros for high carb and low carb days to be able to implement carb cycling and macros together?

    • Team Powell - April 15, 2016

      Hi Victoria: There’s a chart at the bottom of this post that shows you how many calories of each macro to include in each meal. To figure out grams of each macro, divide the calories by 4 for proteins and carbs, and by 9 for fats. Hope that helps!

  165. Kristin - April 14, 2016

    HELP!!!! I’m a 38 year old single overweight female airline pilot and I’ve had ENOUGH!! I’ve given up a lot for my career and now that I’m where I want to be, my body has taken the biggest hit from my job. I fly internationally, so I sit for extremely long periods of time, eat yummy airplane food (yes, I’m weird, I actually love the food on then plane!). When I land and get to my hotel, I’m exhausted, so the last thing I want to do is go work out. Normally, I’m gone for 3-4 days and with international laws, I have issues bringing food in and out of the country, so I eat out A LOT!! Plus, where would I store a total of 15 meals in a small suitcase along with all of my clothes and toiletries?? See, nothing but excuses :/ I feel helpless!! I know that there is a healthy girl somewhere deep down inside of me!! Can you please help!!!

    5’11”
    203 lbs: goal 150 lbs

    • Team Powell - April 14, 2016

      Hi Kristin: There are some great tips in this post, as well as an extensive list of food options in the book you can choose from to put your meals together. And many restaurants are offering healthier versions and are willing to make their foods “healthy” upon request, so do the best you can. As far as exercise, you can get in a great workout in a few minutes at a time, and there are many exercises you can do in your hotel room (there’s a great exercise program in the book too). It’s really about taking those baby steps one after the other and keeping those promises you make to yourself (http://heidpowell.net/8679). You can do this!

  166. Sara - April 14, 2016

    I thank you so much for the wonderful articles. I am learning so much about organizing and prepping healthful meals ahead. Shopping is my evil stepmother! All I’ve ever wanted is someone to hand me a list and say, “buy these groceries, they’re yummy”, lol. You are such an inspiration! My 16 year old Autistic son is overweight also (a lot of autistic kids are very sedentary) and I want to work REALLY hard to change so I can help him, too. I hope you really read these. Cross your fingers for us. xox ?

    • Team Powell - April 14, 2016

      Hi Sara: Thank you so much for your comment! You can do this!

  167. carol - April 14, 2016

    This seems silly but for the egg salad it says 4 boiled egg white so does that mean from 4 whole eggs or just 2?

    • Team Powell - April 14, 2016

      Hi Carol: You’ll boil 4 eggs, then separate the whites from the yolks and discard the yolks. Hope that helps!

  168. Jen - April 14, 2016

    I have a couple of questions when following this plan. What should you limit your sauces/condiments to? (Example, Simple girl sugar free BBQ sauce) And I don’t have a gym remotely close so I’m limited to what I can do at home. I have a tread mill, free weights and a weight lifting machine (leg press, bench press, butterfly, leg curl, lat pull down). So my best friend is the treadmill. If I just do different intervals on the treadmill will I still lose weight or is to much of the same thing? (Northern Montana, so lots of snow, cold and 40-60 mph wind, so outside is hard unless it’s summer or nice) Any help would be greatly appreciated

  169. Lisa - April 14, 2016

    Hi Team Powell

    I purchased the Extreme Transformations book via Kindle version, however, the lists and charts did not convert well. Is there a way to get a paper copy of the shopping lists and trackers?

    • Team Powell - April 14, 2016

      Hi Lisa: I’m so sorry, but we don’t have the charts and lists available for download.

  170. Rese - April 12, 2016

    Hi! I’m currently doing the Extreme Cycle and wondered how much equals one serving for the butternut squash? Thanks!

    • Team Powell - April 12, 2016

      Hi Rese: There really aren’t serving sizes for veggies, you’ll just want to be sure and include those calories in your daily calorie totals as outlined in the “Create Your Own Meals” chart in this post.

    • Rese - April 13, 2016

      I meant to say the Butternut Squash Chili, sorry!

    • Team Powell - April 13, 2016

      No problem! I really don’t have a measurement per serving, so just divide the recipe into 3 servings as best you can, and only eat one serving at a meal. Enjoy!

    • kathy - April 18, 2016

      yeah, I have a food scale, got 3 Rubbermaid containers, zeroed it out for each one and made sure they all weighed the same. You can just do it by ladle too. I found that all ladles are 1/2 cup.

  171. Megan - April 11, 2016

    Hello,
    I should be getting my book in the mail today. My sister has done your carb cycling in the past and loved and I’m hoping and praying it works for me too.
    Being I’m ready to start I found some info online and via your blog about low carb and high carb day options, I’m going to go with the extreme cycle.
    My question is….what do you put in your coffee?? Almond milk? Any other options? I drink 1-2 cups and I only use a dash of local whole milk…I do not add anything else 🙂

    • Megan - April 11, 2016

      OH and being my book should get here tonight or tomm am.
      Is the extreme cycle similar to the turbo I.E. Lo-carb, Locarb, high carb , lu carb, lo carb? Just so I know what I’m doing tomm? Thank you

    • Team Powell - April 11, 2016

      Hi Megan: Here’s a post with links to all the carb cycles so you can see how they compare to each other: http://heidipowell.net/2713.

    • Team Powell - April 11, 2016

      Hi Megan: Welcome to carb cycling! Heidi likes iced coffee with no sweetener and a pump of mocha. Hope that helps!

    • Cindy - July 19, 2016

      I use heavy cream in my coffee ☺

  172. Annette - April 9, 2016

    Hi Heidi,
    What protein powder do you recommend using?
    Thanks, Annette

    • Team Powell - April 9, 2016

      Hi Annette: Chris and Heidi recommend low-fat, whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. Hope that helps!

    • Jana - April 10, 2016

      How do you post a comment? Trying to figure this out lol

    • Team Powell - April 11, 2016

      Hi Jana: You have posted a comment! ?

  173. Jeanine Pisoni - April 9, 2016

    Hi there
    Huge fan of all of the awesome work done by Chris and Heidi. If you’re a vegetarian, what can you substitute for lean proteins in the extreme cycle? Can you please provide a list and the quantity? Also, will that affect how quickly you lose weight?

    Thanks for your help.

    • Team Powell - April 9, 2016

      Hi Jeanine: You can use soy protein sources such as tofu and tempeh, and other vegetarian protein options such as hemp, bean, and pea protein. You would aim for the serving sizes that are outlined in this post either by using the “Create Your Own Meals” chart or the “Meal Planning Guide” chart. And as long as you’re staying within the calorie guidelines for each meal, you should lose the weight just as if you were not using vegetarian options. Hope that helps!

    • Jeanine - April 9, 2016

      Hi

      Thanks for the info

      Can you please delete my last name from the posts?

    • Team Powell - April 9, 2016

      I’m so sorry, but I have no way of doing that.

  174. jojo - April 8, 2016

    Hi guys! Just downloaded your book and already I’m excited to get started and get out of my weight rut! Being in the UK some things I may struggle to get so will have to find substitutes as close as possible for some brands. Is it okay to freeze meals/some elements in advance? Wish you were in Scotland for some coaching! Love your program and whole methodology! I’m really hoping it works for me and not only cleanse and sculpt my body but to learn to love myself and be proud of who I am. Take care! Love from across the pond!

    • Team Powell - April 8, 2016

      Hi JoJo: Yes, it’s totally okay to freeze meals/items in advance, in fact, that’s an awesome way to do things! Welcome to carb cycling, you can do this!

  175. Sue - April 8, 2016

    HI Heidi,
    I’m starting on the Extreme Transformation on Sunday and I think the only question I have is about milk. I know that you mention almond milk instead of skim milk. I’m not a fan of almond milk. Is it ok to use skim milk? Why is it better to use almond milk? Excited to start on this journey!

    • Team Powell - April 8, 2016

      Hi Sue: Skim milk has carbs per serving, but not enough to count as a carb serving, and not enough protein to count as a protein serving, as well as 80-90 calories/cup, which is quite a bit to not count as a portion of something. Hope that answers your question – welcome to carb cycling!

  176. Carol - April 8, 2016

    hi team! what would beets be considered and how much would be a serving size? what about turnip?

    • Team Powell - April 8, 2016

      Hi Carol: Both beets and turnips would be considered root veggies, so you’d want to stick to the one clenched fist-sized serving.

  177. Sarah - April 8, 2016

    I am on week one of the extreme cycle and am loving it so far! Unfortunately, I can’t consume protein powder and a lot of the recipes in the book call for protein powder. Can you recommend any alternatives? Would plain Greek yogurt (80 calories, 0g fat, 6g carbs, and 15g protein in each 5 ounce serving) be a suitable substitute for protein powder in some of the recipes (such as the shakes) ? Thanks for all the great tips and advice!

    • Team Powell - April 8, 2016

      Hi Sarah: Yes! Plain Greek yogurt would be a great substitute for powder in recipes like shakes. And if there are any recipes with protein powder where yogurt isn’t an acceptable sub, you can use a like recipe instead (low-carb for low-carb, high-carb for high-carb, etc.). Hope that helps!

  178. Kelly - April 5, 2016

    Hi:) I am on week two of the Extreme transformation and am loving it. On most days, I take recipes directly from the book to make all 5 meals. I have also used the guides at the bottom of the post to mix it up a bit. I enter the ingredients of all of the recipes in to my fitness pal. I have a question about how the macros are adding up. Today, I followed the recipes in the book for breakfast and three other meals. I created a meal with 5 cups of air popped popcorn and a 200 calorie protein shake that has the macro ratio the book recommends. My daily macros for today are:
    Carbs 117g (33%)
    Fat 44g (29%)
    Protein 131g (38%)

    I thought the whole purpose of high carb days was to stay low-fat. I’m trying to figure out how I end up with so much fat for the day when I am following the books recipes and choosing the appropriate meals. The two items containing the most fat were the cheese stick with dinner and the strawberry quinoa muffins. Is the macro ratio more important in individual meals vs the whole day? Maybe I’m just confused;) Thank you!

    • Team Powell - April 6, 2016

      Hi Kelly: So sorry for your confusion! When you put together your own meals, and if you combine these with meals in the book, it is very tricky to match the recommended macros exactly, so please don’t worry! Things tend to average out over time and you should be good to go. As long as you’re staying as close as you can to the daily recommended macro percentages, you will be fine. You can do this!

  179. Amy - April 5, 2016

    Hi, I’m thinking about purchase the book to try the new extreme way but I have a few questions? Do you see better results than the other carb cycling program ? Basically what I’m asking would I see better results trying the turbo cycle or the new extreme to see the biggest change/results ? I really like the previous books and see if I should stick with the old cycling or try the new?

    • Team Powell - April 5, 2016

      Hi Amy: You can get the fastest results with either the Extreme Cycle or the Turbo Cycle, and you can change cycles at any time. You can do this!

  180. Olivia Lewis - April 5, 2016

    Hi Team Powell,

    I just completed week 3 of the Extreme Transformation book and for week 4 I’ve started over. I have had success in weight loss, although I feel that starting this transformation journey the week before Easter did hamper my numbers a bit as I know that I did not stay within my calorie range of Easter Sunday. However, everything else has been going smoothly. I love the recipes and haven’t really had any issues with any of the food on the lists.

    I do wonder though, I have been doing the metabolic missions as well as doing some resistance work with machines at my gym targeting most/all muscles groups in the legs, arms and abs as well as my 60 minute cardio. I find that my large muscle groups are quiet sore afterwards. Am I doing too much resistance/weight training or will the tenderness work itself out once my muscles get used to working so hard? Any tips for relief from the achiness?

    Thanks!

    • Team Powell - April 5, 2016

      Hi Olivia: Congratulations on finishing one Extreme Cycle cycle! If you’re doing weight training at the gym, you can skip the Metabolic Missions. Depending on which mission you do and what you do at the gym, you could be overdoing it a bit on some muscle groups. One thing to keep in mind is to not work out the same muscle groups two days in a row – give those muscles a day of rest in between workouts so they have a chance to heal and get stronger. For sore muscles, in general, a warm bath with Epsom salts as well as regular stretching can help. And make sure you’re drinking all your water every day too. Hope that helps!

  181. Shanai Shepherd - April 4, 2016

    Hello!
    I’m going to start the extreme cycle, but the problem I’m running in to is my husband and I usually eat dinner left overs for lunch the next day. Any suggestions on how to stretch my dinner to lunch on a high carb day?

    Thank you!

    • Team Powell - April 5, 2016

      Hi Shanai: Welcome to carb cycling! It can be tough to use a dinner (low-carb) recipe for a high-carb lunch. You can put your own low-carb meals together with a protein, fat, and veggie portion, then use the leftover protein and veggies for lunch on a high-carb day plus add a portion of carbs. Hope that helps!

  182. Kelly - April 4, 2016

    Heidi,
    Question about fruit…I see it’s labeled in the carb section, can fruit replace some carbs if say you don’t feel like rice that day on high carb days? Or maybe just for two meals?

    • Team Powell - April 5, 2016

      Hi Kelly: You can use fruit as the carb portion of any high-carb meal. Just remember that it’s good to eat a variety of carbs also.

  183. MONIQUE joiner - April 4, 2016

    My biggest thing is I don’t like veggies, yogurt, I’m a picky eater. I’ve been able to eat brown rice and whole wheat bread, but that’s been my limit on changes…

    • Shellie - April 4, 2016

      I think the best way to get your daily veggies in is to invest in a juicer. Juice your fruits & veggies and drink a small drink 5 times a day with meals and snacks.This way you do not have to eat your veggies and mixing them with fruit makes them taste better. My kids think of veggie juice as medicine for their body.It is what your body craves & needs.

  184. carol - April 4, 2016

    for sweet potatoes do you know how many grams is ok? its hard to determine the amount we can have since they come in different sizes

    • Team Powell - April 4, 2016

      Hi Carol: If the sweet potato is the only carb for a high-carb meal (not breakfast), you can have about 200 grams. Hope that helps!

  185. Megan - April 3, 2016

    Can I still drink the bode shakes with milk? I don’t see milk on the approved food lists anymore. On the old turbo cycle I used to drink them on high carb days as a meal

    • Team Powell - April 3, 2016

      Hi Megan: If you can drink them with unsweetened almond milk, that’s the ideal combination.

  186. Rachel - April 3, 2016

    Love your books but I have one question. On your reset week (high carb week) do I need to eat high carbs for my last meal or do I treat it like any high carb day and eat fat for my last meal instead?

    • Team Powell - April 3, 2016

      Hi Rachel: For the Extreme Cycle, on your Slingshot Week, you’ll eat double carb portions for all your meals, but treat meal #5 as if it’s a “regular” high-carb day. Hope that helps!

  187. Bridgett - April 2, 2016

    Good morning! Just made out my grocery list. I am a little nervous how big the list is!!! Will I really eat all the food for week one?? I do not want to buy all that and waste any…also what if I can not find Kodiak pancake mix? And what are coconut aminos? Excited to start this journey…I have already lost 125lbs with lifestyle changes and am looking forward to getting off the next 100lbs. I work out 30 min on the elliptical each day..can that be my accelerator? Can I do the metabolic missions in the morning and the accelerator in the evening? Thanks for your guidance!!!

    • Team Powell - April 2, 2016

      Hi Bridgett: You can substitute the Kodiak pancake mix with any high protein pancake mix, and you can find coconut aminos on amazon. And be sure and take a look at the other options for meal planning in this post – they can be super helpful too! And yes, you can use the elliptical as your Accelerator, as well as any other form of cardio. Congratulations on losing 125 pounds – that’s amazing!

    • carol - April 3, 2016

      that list is huge so i picked a few recipes i liked and repeat them thru the week! once you have your pantry staples its not so bad but swapping meals and repeating days definitely helps with the grocery bill!

    • kathy - April 18, 2016

      Yeah, I wished I had given more thought to it and used fewer recipes. It was a huge list and came to about $300, but I learned a lesson. Less variety and just repeat meals 2 or 3 days, also making extra and freezing helps and cuts down on prep later on. Fortunately I have a friend who is always making food for the homeless so I gave her the heaps of produce I had leftover.

  188. Amale - April 1, 2016

    It is very useful post for me, thanks!

  189. Annette - April 1, 2016

    Hi Heidi,
    Thank you to you and hubby, Chris, for the Extreme Transformation book. I just got it and my man and I started on Monday. We are so excited and enjoy how well laid out everything is. He is going great guns and loving it! I am enjoying it but struggling much more than he. I am doing the daily metabolic missions. I am having to modify some things quite a bit due to knee and back injuries, however, I am pushing myself and getting it done. I am eating the 5 meals and following high carb and low car meals, but I just realized that I didn’t measure portions. I realized that I’m nervous that my years of poor eating have forever messed up my metabolism. I have about 40 pounds to lose. I’m feeling frustrated and afraid to get on the scale. I know that this can work for me. I just want to do it correctly to get the best results in the fastest manner.
    I’m guessing food prepping would help me with portions? Do you think that the modifications that I’m having to do will slow my progress? How much benefit comes from doing the Accelerator?
    Thank you! You and your husband are inspiring us to make the needed healthy change in our lives!

    • Team Powell - April 1, 2016

      Hi Annette: Welcome to carb cycling! Please remember that any lasting change is all about taking those baby steps and keeping those small promises to yourself. And a huge part of weight loss is the nutrition side, so even though your movement might be a bit limited, you can still achieve your goals! The Accelerators (cardio) are a big part of weight loss also since that’s where you can burn some major calories, so try and get in as much movement as you can. Meal prepping can also help since everything is ready to go and all portioned out for you. You can do this!

  190. Camas McCool - March 31, 2016

    Hello Heidi,
    I just started the carb cycle but I struggle within eating 30 minutes of waking as I like to workout early in the mornings and I get an upset stomach if I eat a meal prior. Do you have any suggestions for this. Is it ok to push my meal until 30 minutes after my workout?
    Thank you
    Camas

  191. Ali - March 31, 2016

    Hello Team Powell! I love the show, the blog and all the carb cycling books! I just finished the 21 Day Transformation and lost the 10 lbs. I was hoping for! The transformation daily lessons really helped me fight my food addiction! I’m a runner and as running season is getting underway, I don’t know how to structure the Extreme Cycle moving forward. Normally my low carb days are Thursday and Friday, but I will be doing long runs Saturday mornings and I believe I need some carbs stored up for those runs. What do you recommend for structuring a week to someone who is training for their first marathon and looking to maintain? I appreciate your help because I want to stay on plan and keep my food addiction under control!

    • Team Powell - March 31, 2016

      Hi Ali: This is awesome – congratulations!!! You can move the weekly schedule one way or the other so that it better fits with your training program, just keep the days (low- and high-carb) in the same order. Good luck on your marathon!

  192. Carol - March 30, 2016

    Hi again! For the unlimited veggies is that just on low carb days?

  193. Niki - March 30, 2016

    Hi! I just bought 4 of your books and so far love them. It’s great that I don’t have to make major changes to how I already eat – some tweaking to the number of meals and when to eat them. I just started the carb cycling this week. I have a couple of questions.

    1 – I am a vegetarian and do not eat processed soy so in addition to the meats listed in the program I also won’t eat the vegetarian protein options. I will eat some wild caught seafood and dairy but it has to be grass fed, cage free and I prefer to buy stuff straight from the farm so I where it came from. Getting my proteins in can be challenging since I do not have as many protein choices. I know black beans are listed as carb, which I totally understand but can they be used as a protein substitute on occasion? I do supplement with a vegan protein powder but one can only eat so many shakes or liquid mixes. Thankfully I still get to eat all my fresh veggies!! Although I do miss one of my favorite snacks, a granny smith apple and raw organic almond butter (doesn’t look like there are carb and fat meals, other than on my reward day).

    2- Unsweetened Almond milk is listed as a beverage. How do I count that when making a meal? Does it go under the category of a carb or a fat? Not that I am drinking a lot of it but on low carb days when I make a protein shake I assume it is OK to use as I saw it listed in a couple of the recipes in the various books. I haven’t started reading Extreme Transformation yet but finished Choose to Lose, 30 simple Habits to Lose Weight, and half way through Choose More, Lose More so maybe more of the questions I have will be answered there.

    Thanks and your website and Chris’s TV show are so inspiring!
    Niki

    • Team Powell - March 30, 2016

      Hi Niki: Let’s get you some answers to your questions! 1. Since you are a non-soy vegetarian, you can use black beans as a protein source if you need to, just make sure your calories/macros are falling within the guidelines for each meal (there’s an awesome chart in this post). 2. For unsweetened almond milk, 2 cups counts as a fat serving. If you’re using less, say a cup, just count that as more of a flavoring but be sure and include those calories in your daily calorie count. And welcome to carb cycling – you can do this!

    • Niki - March 30, 2016

      Thanks Team Powell!!

  194. Andreza Meireles - March 29, 2016

    Hi there!!! I just wanna say how much I love the Powells and how I admire what you do!!! I’m from Brazil and dream of meeting you!!♡♡♡♡♡

  195. Elizabeth - March 28, 2016

    I have just started today but am struggling with portions too. I had a gastric sleeve WLS five years ago and have gained some weight back over the years, especially after an injury and surgery that has significantly impacted my activity level. I have two questions.

    1. Will this program work if I have cannot do all of the exercises? I am undergoing rehab for my injury and can only do limited things.

    2. My stomach is smaller and I can’t possibly fit some of the meals in at once. For example, I had the Egg salad sandwich with blueberries today for lunch. I could only finish one and a third pieces of the bread with the egg salad and spinach on them. I couldn’t eat any of the blueberries. I had the Apple Cinnamon Muesli for breakfast and couldn’t finish it either. Is it okay to break my meals in half and eat every one and a half hours or will that mess the whole thing up?

    I love the recipes that I have tried so far and am excited to start losing!

    Thank you for your help!

    • Team Powell - March 28, 2016

      Hi Elizabeth: Let’s get you some answers to your questions! 1. Yes, it can work. A huge part of weight loss is your nutrition, so do the best you can with that part of the program, move as you can, and you can achieve our goals! 2. With your gastric sleeve surgery, it would be best to discuss this program with your healthcare team and then follow any modifications they recommend as far as how to put your meals together and the quantity of foods you’re eating. We wish you the best – you can do this!

  196. Eve Qureshi - March 28, 2016

    Hello I’ve just bought your book and really enjoyed reading. However I’m not really sure how to get started with all the meals. For the last year I’ve been following a Paleo diet and the for the past 3 months switched to a ketogenic diet. I haven’t really lost and weight and am just feeling exhausted, so need to get myself sorted I have 12 pounds to lose in total that I keep losing and then putting back on again constantly for the past 5 years. I’m just worried about suddenly starting with eating 4 days of carbs after 3 months of no carbs and lots of fat and protein. Should I start gradually to give my body chance to get used to it? Or should I just start the meal plan today as its Monday straight away. Thanks Eve x

    • Team Powell - March 28, 2016

      Hi Eve: The answer to your question could be different for each person, so I’d begin the program as it’s written, and if you decide you need to go into it more gradually after a few days, then I’d do that. You can do this!

  197. Carol - March 27, 2016

    THANK YOU!!! i cant tell you how happy i am this morn my weighin day after one week on this new lifestyle! i have been stuck on plateau for 8 months despite trying everything i could think of and working out 7 days doing beachbody workouts, yet still nothing! I was about to throw in the towel till i found you guys in so happy i lost 4 lbs finally seeing thay scale move is incredible feeling!! thank you!!?

  198. Carol - March 26, 2016

    I’m brand new to carb cycling so this is first book I’ve tried and I love it! I know your previous books have different cycles so was wondering for the new book why its 4 consecutive hc days as opposed to your other plans? Have you found this plan is better for fat loss? I couldn’t find in book the info why 4 hc days as opposed to 2 etc

    • Steph - April 3, 2016

      I’d love to know reply to this one. I too have same question as carol she asked 🙂 I previously did the turbo cycle and had success. Is the extreme (new one) with more high carb days better fat loss/faster results as the turbo?

    • Team Powell - April 4, 2016

      Hi Steph (and Carol – I’m so sorry, I didn’t see your comment): The new Extreme Cycle is the result of Chris and Heidi’s work with their contestants on the show since “Choose More, Lose More for Life” (which includes the Turbo Cycle) was published. As with many things, the more you do something, the more you learn and the better your methods become, which is definitely true with transformation. Both cycles can work, and you can change cycles at any time, so choose one, and go!

  199. Jasmin - March 26, 2016

    I’m getting ready to start my Extreme Transformation Journey but I have a few questions first to hopefully head off any discouraging bumps in the road.
    1: My boyfriend is a Type 1 Diabetic. Would it be safe for him to eat the same meals as I do throughout this cycle, especially on the low carb days?
    2: I work 10 hour shifts from 4:30 pm to 3 am. Should I still be eating a heavier meal like dinner at 3 am. Or should I switch that one to a lighter faire like breakfast?

  200. Holly - March 25, 2016

    Just bought the book Extreme Transformation. Is there a link that provides a printable verzion of the shopping lists each week? Would to take with me

    • Team Powell - March 25, 2016

      Hi Holly: I’m so sorry, but we don’t have printable versions available, but this might be an option in the future. Enjoy the book – it’s an awesome program!

  201. carol - March 24, 2016

    hi team, does doing this program cause constipation? what can be done to minimize this? thx!

    • Team Powell - March 24, 2016

      Hi Carol: It shouldn’t, but if it does for you, try adding a tablespoon of psyllium fiber a day to your plan. You can add it to water or a protein shake. And don’t forget to add those veggies to every meal and drink all of your water, these can help too. It might also just take your body a bit of time to adjust to a new way of doing things. Hope this helps!

  202. Team Powell - March 23, 2016

    Hi Nicole: All comments have to be approved before they post, so that’s why you didn’t see your comment. These noodles don’t really contain the same type of fiber you’d fine in other foods, or there would be some calories listed on the label as well as some carb and fiber grams. While they might be zero calories, it might be best to include healthy, nutritious foods instead so that you’re full from foods that will add to your nutrition than counting for zero which fill you up. I hope that makes sense. Great question!

  203. Carol - March 23, 2016

    hello again i have a ? on squash, is zucchini and spaghetti squash unlimited on LC days?

    • Team Powell - March 23, 2016

      Hi Carol: All types of squash are considered veggies, so they can be unlimited on any day, both low- and high-carb! Enjoy!

  204. Carol - March 21, 2016

    im on day 1 and it is it me or is this alot of food? i mean im not complaining but im following the day 1 recipes but im full after lunch! do o have to eat everything?

    • Team Powell - March 21, 2016

      Hi Carol: Who’d have thought you’d be asking this on a weight loss plan? ? Just do your best, and your body will adjust to this new way of doing things.

  205. Nicole' - March 21, 2016

    Hello Team Powell,

    It is now week 3, and it’s been a story like some others have posted that work functions just mess you up. I start on Sundays so I can eat junk on Saturdays and my trend for the last 2 weeks has been that I lose 4lbs, then Thursday night I have had work functions, and then I gain 3lbs back when I weigh in Saturday.

    I follow the program though regarding the food aspect (except work functions) and then instead of following the exercises in the books, I go to Orange Theory 4 times a week, and run a mile on the off days.

    I was hoping that on day 21 I would have an ‘Extreme Transformation’ but that isn’t fair when I have life taking away from me giving 100%, but I have decided that I am just going to continue to do this for another cycle to see what happens with my body. This has definitely forced me to cook healthy, and it is surprising that eating more often and decent portions allows weight to be lost. Anyways, I do have a couple questions about putting meals together that I am hoping you can answer:

    1. In the book carrots are a carb, but I read on the blog that carrots can be eaten throughout the day as a vegetable. Which is correct? I found a good recipe with spiralized carrots, plum tomatoes, and tomato basil pesto. I was thinking this is a good dinner with adding chicken.

    2. I came across a PB2 Pad Thai dressing that is spices, low sodium soy, and a teaspoon of brown sugar – would this be a fat like the pesto sauce that is allowed?

    3. I have a recipe for cauliflower fried rice that breaks down per serving as follows, and I would like to know if this is considered a vegetable:

    • 3g Fat
    • 14g Carbs
    • 9g Protein

    4. I have another recipe that I was hoping could count as a vegetable that breaks down per serving as follows:

    • 3g Fat
    • 10g Carbs
    • 1g Protein

    Thanks!

    • Team Powell - March 21, 2016

      Hi Nicole: Let’s get you some answers to your questions: 1) Carrots are considered veggies, which is awesome! 2) This depends on the amount of fat in the recipe. Use the guidelines in this post to help you figure this out. 3) The cauliflower in this recipe would be considered a veggie if the serving size is large enough. You’d also need to watch the fat content depending on if it’s a low- or high-carb meal, and the protein would go towards your protein count for that meal also. 4) This depends on the serving size and if the vegetable is starchy or non-starchy, and ditto from #2 for the fat content. Hope this helps!

  206. Rabia - March 20, 2016

    Hello aga

    I’m starting my cycle tomorrow and have a quick question. I went shopping today but could’t find the ezekiel bread or tortilla anywhere. I’ve checked Walmart, Safeway, Giant, and Food lion. Is there a substitute I can use for this or do you know where I can get it? Also, is it okay for me to make another breakfast until I find the bread or its substitute?

    Thanks!
    Rabia

    • Team Powell - March 21, 2016

      Hi Rabia: You can buy a similar bread or tortillas. Here’s the nutritional breakdown for a piece of Ezekiel bread for comparison purposes: Serving size: 1.2 oz, calories/slice: 80, .5g fat, 15g carb, 3g fiber, 4g protein. The information for the tortillas is very similar. And yes, you can substitute any like meals in the program: low-carb for low-carb, high-carb for high-carb, and breakfast for breakfast. Good luck – you can do this!

    • Julie - March 21, 2016

      Hi I’m just replying because I eat Ezekiel bread. It is in Frozen organic section. I buy mine # Kroger. But Sprouts & Whole Foods carry it as well. Hope this helps. Also if you go to Food for life’s website & email them requesting coupons & address they will send them to you.

  207. Jennifer - March 20, 2016

    I just finished my second weeks of carb cycling and found it much easier than the first (I was really low energy on the two low carb days)
    I normally do quite a bit of cardio (7 km run and at least an hour dog walk after work) and was making excuses for not doing the missions, but I finally made that promise this week and did them – and the cardio.
    The first week I was very successful and lost 4 pounds – the most I’ve lost in almost two years. I don’t have much to lose – those last 10 (15) pounds, but this second week, wth following everything exactly I as I the week before as well as adding in the missions, I didn’t lose anything. (0.2
    Lbs). I’m just curious is this because my body is already used to the amount of food I’m eating? Should I try a slingshot week? Or turbo cycle? Or is this normal and I should just be patient lol ?
    Thank you so much! You have given me hope and most importantly – to find belief, faith and integrity again.

    • Team Powell - March 21, 2016

      Hi Jennifer: When you have fewer pounds to lose, your weight loss can fluctuate and be more effected by even the smallest things. Just be patient, stick to your meal plan and workout schedule, and you should be good to go! And even an average of 1 pound of weight loss a week is awesome when you’re so close to your goal!

  208. Laura Disney - March 19, 2016

    I’m on day 6 of my first week. I think I’ve done pretty well with prep and planning. Just noticed the graphic on this post says veggies with breakfast. What if I didn’t or don’t eat a veggie with breakfast? I’m assuming it’s more of a filler and for fiber. I’ve been definitely eating the carb, protein and fat for breakfast all week. And the rest of my meals follow the guidelines and fill the calories I need. I love how I feel!!! I’ve not had one craving for sweets or bad food!! I’ve been eating clean for a while but still got those cravings. Trying to fill them left me offer over indulging. We will see how my cheat day goes tomorrow.

    • Team Powell - March 19, 2016

      Hi Laura: Veggies are recommended for breakfast if you can fit them in. Just be sure and eat them when recommended for the other meals. Excited you’re loving carb cycling – it’s an awesome program!

  209. Carol - March 18, 2016

    Hi again!

    how do we measure meats, before or after its cooked??

    • Team Powell - March 18, 2016

      Hi Carol: That depends on the recipe or what you’re doing with it. There’s a chart at the bottom of this post that outlines how many calories for each macro for each meal, so you can use that to determine how much of any meat, raw or cooked to include in a meal. Hope that helps!

  210. Rabia - March 17, 2016

    Hello!

    Heidi, I’m very excited to be starting this cycle soon. I’ve had done the turbo cycle in the past and it has worked for me before. I’ve lost 40 lbs by diet and exercise. I just need to loose 25 more pounds to reach my goal weight but it’s taking me forever to loose them. I’ve been doing carb cycling and exercising but nothing seems to be working. So, I decided to try this cycle. My question is I do an hour of cardio everyday M-F do I keep doing it with this cycle or just stick to the accelerators as mentioned in the book? I’m also a coffee addict 🙁 is it okay for me to drink coffee when doing this cycle?

    Thank you!

    • Team Powell - March 18, 2016

      Hi Rabia: Congratulations on losing 40 pounds! That’s awesome! Since Accelerators are technically cardio exercises, your one hour of cardio M-F counts as your Accelerator for that day. And black coffee is fine, just stay away from calorie-laden creamers and sweeteners, and make sure you’re drinking all your water every day (1/2 your body weight in ounces). You can do this!

  211. Carm - March 17, 2016

    Hi Team Powell,
    I hAve question regarding carb cycling and being vegan. How can I have low carb days when I do not consume meat? I considered beans and legumes but they are high in complex carbs as well. Any advice would be appreciated.

    Thanks

    • Team Powell - March 18, 2016

      Hi Carm: There are some vegan protein options in carb cycling you can use: Soy protein sources such as tofu and tempeh, and other vegetarian protein options such as hemp, bean, and pea protein. Hope that helps!

  212. Carol - March 17, 2016

    Hi Heidi!! im starting on Mon so have ???… can we bave coffee and how much?….i have a limited budget so instead of buying so many items can i repeat days in the week as long as i follow the high carb/low carb day?
    can i swap meals in the week if they are in same category?
    Is there an official facebook support page that we can go to for questions?

    • Carol - March 17, 2016

      On the above list of quick and easy meal idea sheets, under drinks its says bullet coffee, are we allowed that daily? if so how much butter? please say yes cuz i luv bullet coffee haha!!!

    • Team Powell - March 18, 2016

      Hi Carol: Since bulletproof coffee has at least 1 tablespoon of butter in it, you’d only want to consume this as part of a low-carb meal, and the butter would count as the fat for that meal. Keep in mind that it’s a good idea to eat other healthy fat sources also, so you would want to consider this when planning your low-carb meals. Hope that helps!

    • Team Powell - March 18, 2016

      Hi Carol: You can have black coffee on this plan, just try and stay away from creamers and sweeteners, and remember to also drink all your water every day (1/2 your body weight in ounces). And yes, you can repeat and/or swap recipes, just make sure they’re in the same category. We don’t have an “official” carb cycling Facebook page, but Heidi has an awesome community of support on her Facebook page.

  213. Leslie - March 17, 2016

    Do all types of squash fall in the unlimited veggie category, specifically spaghetti and butternut?

    • Team Powell - March 17, 2016

      Yes, all squash fall into the unlimited category.

  214. Felix - March 17, 2016

    Hello, Team Powell!
    Chris and Heidi, you’re both awesome examples and truly inspiring. Thank you both for all you do to help others!
    Can you suggest a good, alternate protein other than eggs?
    Unfortunately, I simply cannot eat eggs as they make me seriously ill.
    What would you substitute?

    Thanks again!

    • Team Powell - March 17, 2016

      Hi Felix: One option is to substitute another recipe (low-carb for low-carb, high-carb for high-carb, etc.) for any recipe containing eggs. There are some other foods you can substitute for eggs (applesauce, etc.), but these don’t work for all recipes and can change the nutritional information. You can also use any of the other options in this post. Hope this helps – this is a bit of a tough one!

    • Felix - March 17, 2016

      Thanks for the quick response! I’ll figure something out for dem damn eggs! LOL

  215. Nannette - March 17, 2016

    Hi Team Powell! I messed up on a low carb day! Did good all day but had to go out to dinner for a function with work and ended up with lots of higher carb choices and cocktails! It was my first low carb day. Do I just buckle down and get back to low carb today and then have my cheat still tomorrow? Or do I use that as my cheat day and start my days over today? Or do I just do a high carb day instead of cheat day tomorrow? Thank you!!

    • Team Powell - March 17, 2016

      Hi Nannette: No need to worry, just keep on the schedule as it’s outlined. You can do this!

  216. Carol - March 16, 2016

    hi Heidi! I just got your book and I’m so excited to start! I have a ?….every morning I drink warm lemon water and it has helped me with energy and “movement” can I still drink this? Also is it OK to add flax or chia seeds to the shakes or would that alter my results in any way! I’ve been in a plateau for months so don’t want to screw this up lol
    Thanks for your help?

    • Team Powell - March 17, 2016

      Hi Carol: Your lemon water is totally fine! As for adding flax or chia seeds, these are considered fats, so you’d only want to include them in a low-carb meal as the fat portion of that meal. Good luck – you can do this!

  217. Elizabeth - March 16, 2016

    Hi, I just started my extreme transformation journey. I am super excited and I love your book. I work 12 hour days and nights and sometimes I am super busy and don’t have time for my last high carb meal. I get home late around 9 pm. Should I skip it and just eat the low carb meal?

    Thanks

  218. michane - March 16, 2016

    HI Team POWELL! I love yu so much and i love so much all the tips enad energy you give evry time!! I’m french so it was a little bit complicated for me to understand evrything but i tried! I bought “choose more, lose more” and tried classic cycle. I lost somme pounds but i dropped…but i follow all the episodes of extreme weight loss (not translated in french) and i’m motivated one more time! YOU ARE MOTIVATING! I want to try extreme cycle but i need somme help for quantity… you talked about “thumb” (i don’t really understand how much is it in grams, sorry i’m french!!) or i’m not sure about quantity of carb on hight carb day (100 g of brown rice? 100 g of berries?) and for protein too (100g of chicken?) Sorry but i understand better with grams and the equivalence on internet are always different from a site to an another….My weight is 81 kg and my height is 166… i’m really motivated to change but its difficult for my english!!! thank yu for your help… love yu

    • Team Powell - March 17, 2016

      Hi Michane: There’s a chart in this post that shows you how many calories of each macro (protein, carb, fat) you need for each type of meal, so that should help. As for converting ounces to grams, 1 ounce = 28.3495 grams. So if a recipe calls for 4 ounces of chicken, that’s 113 grams (rounded, which shouldn’t affect your results at all). Hope this helps!

  219. AnneB - March 16, 2016

    Hey Team Powell…

    What advise do you have for people with sluggish thyroid and adrenal issues? How to handle carbs & which cycle plan to really use??

    I’ve been Paleo for some time now & am Celiac. Grains are not part of my life anymore – I’m on the fence yet on oats, rice & corn. I find it makes carbs a bit more difficult to add into my diet (although I love sweet potatoes!) I had lost 90# but fell off the wagon a bit, gaining back 25# & ended up with candida. To “remedy” this, I went ULTRA low carb (less than 45 g/day). This has triggered a slew of health issues for me that require attention to my adrenals & thyroid (not to mention having to deal with restoring my gut health to overcome this candida).

    Mentally, I have a hard time with carbs… ketosis has helped me lose quite a bit of weight but I just don’t see it being long-term for success. I need to lose over 100# yet so this journey is quite an undertaking & has been consuming much of my life since 2013.

    I’ve always enjoyed following EWL & am wondering if carb cycling is what I need to get my health back & start seeing some movement on that scale?!?! I’ve been adding some carbs back in slowly but, I’m so gun-shy now with my thyroid health.

    Thoughts would be greatly appreciated!

    • Team Powell - March 16, 2016

      Hi Anne: Carb cycling could work for you. I’d suggest you discuss the program with your healthcare team first and then follow any modifications they might recommend. They are the best ones to help you since they know your exact issues and can work with you personally. They would also be the best source to help you figure out which cycle would be best for you also. We wish you the best!

    • AnneB - March 16, 2016

      Thanks for the speedy reply 🙂

    • Amber Sandberg - March 29, 2016

      Anne B.

      I am curious what your Dr’s said about which cycle to do? I have similar issues with low adrenals and it can be so time consuming to figure out the best plan for you! So, would love to know if they recommend a certain cycle for the best results but also nourishing your adrenals and thyroid?

      Thanks for asking this question!

      Amber

  220. Tina - March 16, 2016

    Is the Extreme Transformation diet good for fat loss vs weight loss? I consider myself fit but have trouble around the midsection.

  221. Leslie - March 16, 2016

    Are white corn tortillas ok or do they need to be yellow?

    • Team Powell - March 16, 2016

      Yes! They’ll count as a carb just like as with yellow corn tortillas.

  222. Chantel - March 15, 2016

    Hi Team Powell,

    I just started reading your books and may I say…Amazeballs! I know tgat protein should be approximately 1g per lb of weight. But I was unsure how many carbs should I be consuming on a low-carb day and how many on a highcarb day? I’m 152lbs

    • Team Powell - March 15, 2016

      Hi Chantel: So excited you’re loving the books! There’s a chart at the end of this post that shows you how many calories of each macro to include in each meal. Each gram of protein = 4 calories, each gram of carb = 4 calories, and each gram of fat = 9 calories. Hope that helps!

  223. Ceri - March 15, 2016

    Question 🙂 I’m into Day 2 of my first week and was wondering what I should do about breakfast?! I am up at 5, gym at 5:30 for 30-45 min , shower, drive to work and it is 0715-0730 before food hits my mouth 🙁 Wondering if I could swap my breakfast with my snack? Its easier to have some yoghurt and fruit before I leave for my drive in or if you have a suggestion as I typically don’t like to eat before I work out. Otherwise I love love love the recipes I have tried so far and totally see this becoming a life style for me 🙂 Thanks guys!

  224. Kelly - March 14, 2016

    Hiya Team Powell!

    I love all the books, the show and the powell pack is truly adorable. I do have a question though. The meals and meal plans are all designed for the typical omnivore diet. I am however a vegetarian, so I need meal plan that can be adapted to my vegetarian lifestyle (I am a vegetarian for moral reasons). Anyway, the question is, can I simply substitute tempeh, beans, and legumes for my protein? Would this mess up my carb portions? Everytime I sit down to do something like this, I end up getting stressed out and frustrated so I give up. Please Advise.

    • Team Powell - March 14, 2016

      Hi Kelly: You can substitute tofu, tempeh, and hemp, bean, and pea protein. And try and use sources with the fewest carbs and highest protein amounts. You can do this!

  225. Nikki - March 14, 2016

    Hello Team Powell,

    I have been on the extreme for 1 week now, and with having to cheat twice in the week for work outings I was still able to lose a pound. Not too exciting, but I did have cheats and alcohol.

    Cooking just a few of the recipes had taken a lot of time during week one, so this week we are trying to do more make our own meals. Question is I am confused on how some items count in the book and in general.

    For instance, “cooked” brown rice… is it 1/2 Cup for women, 3/4 Cup, or 1 Cup? (I am confused with the “100 calorie” thing)

    What if I find a recipe? Is there some type of calculator I can purchase or use to determine how items fit in? I know I am to stay at 1500 calories a day and choose something from each category for HC and LC days.

    I found a Thai sauce with PB2 online and I have no idea how to incorporate, nor do I know how to incorporate regular recipes. I see people counting macros and I have no idea what that is… I also see that you mention to sub items as long as they are on track with the protein, carbs, fat, etc. from recipes and I am lost… I also see that some posts recommend snacking on say a kind bar, but it needs additional protein or such and again I am not sure how to incorporate.

    I apologize, but I just want to be able to make this a lifestyle somehow. I need to have some quick pre-ready things that I know I can grab versus cooking for hours every Sunday, as well as how to make some of my own recipes.

    Thanks 🙂

    Although the book has a lot of detail, I am confused at times… and I see that there is a post stating that carrots are allowed as an additional snack?

    Sorry!

    • Team Powell - March 14, 2016

      Hi Nikki: So sorry for your frustrations! Check out the “Create Your Own Meals” chart at the bottom of this post for info on how to put your own meals together. This chart shows you how many calories of each macro (protein, carb, and fat) to use for each meal, and this should make things much easier. You can use this chart for recipes and for products you find at the store. Here’s another thing to keep in mind: Each gram of protein = 4 calories, each gram of carb = 4 calories, and each gram of fat = 9 calories. So if a product has 8g protein, 2g fat, and 24g carb, then there would be 32 calories from protein, 18 calories from fat, and 96 calories from carbs. This should help with figuring out food labels. Please let me know if you have any more questions, and remember it’s all about taking those baby steps when beginning a new program. You can do this!

  226. Jenny - March 14, 2016

    I’ve been looking into carb cycling for awhile now and just got the Powell’s book in the mail yesterday and have really enjoyed what I’ve read so far, especially since they try and simplify things as much as possible. I just have a few questions before I get started:

    1) My weekly schedule is never the same. I’m a nurse and work long (12hr) shifts which change weekly, so my heavy “work out” days (which are my days off) are never the same. Should I be consistent with 4 high carb days, 2 low carb days, 1 reset day M-Sun regardless of what my work schedule is? I ask, b/c I’ve read that your high carb days should be on days that you are working out heavier and low carb days should be when you are not working out as much. From what I’ve read so far in the book, it seems like it’s better to stay consistent rather than fluctuate b/w high and low carb days, so just looking for some clarification.

    2) Although the recipes and daily food selections all look wonderful, at first I’m not sure I’d be able to cook/prep all of that with my schedule. Are there guidelines on macros per day based on personal body weight for the high and low carb days?? For example: Carbs – 1.0gm per lb of body wt on high carb days & 0.2gm per lb of body wt on low carb days. Are there guidelines on amount of macros per day based on our body wt so that we can pick our own foods? This way we can track it in My Fitness Pal (or something similar). The suggestions online are all over the place, so just looking for clarification on that as well.

    Thanks!! xo

  227. Amy - March 13, 2016

    Heidi- I picked up Extreme Transformations last night. Going through the recipes I’m running into some problems. I’m allergic to tree nuts and coconut. That really limits me because I cannot use almond milk or coconut oil. Any suggestions for substitutions? I’m excited to get started. Thanks for all you do.

    • Team Powell - March 13, 2016

      Hi Amy: You can substitute any of the recipes in the same category and for those recipes that include ingredients you can’t eat: high-carb for high-carb, low-carb for low-carb, and clean cheat for clean cheat. And you can also put your own meals together as outlined in this post. Good luck – you can totally do this!

  228. Nina Hagler - March 12, 2016

    Hi, my husband and I started the Extreme Cycle 1/4/16 and have followed the program to a tee, planning and measuring and exercising, 6 days of cardio and 4 days of strength training. The first 7 weeks we continued to lose weight, then the weight loss slowed down to a half pound to a pound. We switched it up to the Turbo Cycle, I lost nothing for 2 weeks and my husband lost a couple of pounds so then we did the slingshot and we both only lost a half a pound. I’m down to my last 10lbs, lost 13lbs since Jan 4th, my husband is down 38lbs and still has another 50lbs. Feeling frustrated. Do we go back to Extreme Cycle?

    Thanks, Nina

    • Team Powell - March 13, 2016

      Hi Nina: Thank you for your comment, and I’m so sorry for your frustration. For only a little over 2 months, you guys have done awesome in your weight loss! For you, when you get down to having a little weight to lose, it is very common to only lose .5 – 2 lbs a week since the difference between your calorie consumption and calorie burn is smaller. Remember, we want to lose weight at a healthy rate because that means we’re developing healthy habits that will last after our weight loss goals are met, which means we’ll be able to sustain our weight loss long term. Here’s another post that explains more about calories: http://heidipowell.net/5366/all-about-calories/. I’d go back to the Extreme Cycle for another 3 weeks since you had better success on that cycle, make sure you’re sticking to the daily calorie recommendations to a T (this post gives some great info to help: http://heidipowell.net/10617), and burn any “extra” calories whenever you can. For your husband, have him also go back to the Extreme Cycle. Our bodies can get used to a routine (some bodies more than others), so hopefully this break from the Extreme Cycle has gotten his body out of its routine. And make sure he’s getting in some extra calorie burn whenever he can also. Make sure you’re both drinking all your water, watching your sodium intake, and doing the weekly Reset Day. Check back with me in another 3 weeks and let me know how it went! You both can do this – remember, this is a journey!

  229. Marie - March 12, 2016

    I love this book and the meals but I am starting week three tomorrow and have not lost a lb. I have been a personal trainer for 14 years, studied food and nutrition pretty much my entire life, overcame an eating disorder and feel like I am doing every thing right? I work out 5-6 days a week, run, do sprint intervals and lift pretty heavy. I have added your metabolic missions the past two weeks as well and still not down one lb. I have not followed the meals exactly I do sub stuff on some days but I know my portions and calories. Help! It’s so frustrating.

    • Team Powell - March 12, 2016

      Hi Marie: How many pounds are you wanting to lose? Please reply, and we’ll go from there.

  230. Nannette - March 12, 2016

    I am loving your new book! The recipes are all awesome and make all the meal prep worth it! I lost 6 lbs this first week and that was so exciting! However, on my free day I followed the cheat meal recipes for breakfast, snack and lunch. The guidelines said to add an extra 1,000 so I went out to dinner and ate! Well, this morning, I know I shouldn’t have weighed myself but I did! And I gained weight! Is this part of the cycle? Lol! Is this something that is expected to happen after cheat days? I don’t want to get obsessive over the scale and shouldn’t have looked! But now I’m wondering how much of a cheat should the cheat day be! Thank you!

    • Team Powell - March 12, 2016

      Hi Nannette: Yes, it is very common for the scale to be up right after a Reset Day, that’s why you’re encouraged to only weigh on the morning of day 7. Often on our Reset Days we eat more sodium and/or carbs and foods that just cause some water retention. It can take a few days for your body to reset after your Reset Day, so please be patient! Follow the Reset Day as it’s outlined, and you’ll be fine (and don’t sneak a weigh in early). ?

  231. Leslie - March 11, 2016

    I have a few questions:

    1) Turkey/beef jerky isn’t on the food list but does that necessarily mean it’s not allowed? It would be a convenient low carb snack.

    2) I read in a post that the targeted P/C/F macro ratio is 40/40/20 on high carb days and 40/20/40 on low days. I pretty much hit those numbers however if I eat extra veggies, it ups the carb %. Should I assume that’s ok if they’re veggies that are on the approved list?

    3) Carrots are listed on “unlimited” list. Does that mean I should limit them? I have a sensitive stomach and most raw veggies don’t agree with me however carrots do and it’s one that I like.

    Thanks!

    • Leslie - March 11, 2016

      Correction. I meant carrots are NOT on the unlimited list.

    • Team Powell - March 11, 2016

      Hi Leslie: Let’s get you some answers to your questions: 1) While jerky can be a great snack, it is loaded with sodium. If you’re going to eat jerky, choose a low-sodium version and keep an eye on your sodium intake for the day. 2) These percentages are the goal, but it’s very difficult to hit them on the nose. Since veggies really do not contain a lot of carbs, it’s okay to go over that carb percentage a tiny bit if you need to. 3) Carrots, while they are technically a “root” veggie, they can be considered a veggie in carb cycling, so enjoy! ?

  232. Nicky - March 10, 2016

    I have done the 21 days and I love everything about it but I am not losing any weight.. I have added extra weight training to my program, could the muscle and fat be balancing out.. meaning I am building muscle faster than I am losing fat? My nutritionist cant figure out what I am doing wrong either. My trainer seems to think I may just be at a plateau. They both see my meals everyday so we need your help. We all love your book btw.

    • Team Powell - March 10, 2016

      Hi Nicky: Depending on how many pounds you want to lose, this could be true. Are you doing an hour of cardio 6 days a week? You might try the Turbo Cycle for a few weeks, and see if that change in your routine can help: http://heidipowell.net/2724/carb-cycling-the-turbo-cycle/. Let me know how it goes!

    • Nicky - March 11, 2016

      here is my exercise plan for the week.. I do what ever missions is in the book for that day on monday and tuesday plus i get in a 4 mile walk each day. on wednesday is my gym day where I am working on arms, i do personal training and zumba after that plus get in a walk some where. thrusday I do the mission and walk, friday is mission zumba and walking if I can sneak one in. Saturday and Sunday are running around with the kids. I hope this helps.. my trainer and I have really started to focus more on weight training as my bad leg ( I have had bone can twice in it) swells alot so she is trying other things for me to do to stay active.

    • Team Powell - March 11, 2016

      Hi Nicky: This sounds great! I’d try the Turbo Cycle for 3 weeks, and maybe that change will help you start losing some pounds. Aim for 1200 calories on low-carb days and 1500 calories on high-carb days, and do the weekly reward day (2500 calories). Let me know how it goes!

  233. Teressa Casey - March 9, 2016

    Hello

    I have purchased the book and audible so I can continue to listen while I’m driving or at my desk. I’m a loner so I will be doing this alone and in several times through out the book you mention that you have to have a Team…. I’m new to GA and I no friends as of yet, I’m newly divorce so I’m on my own any tips?

    Also Sweet potatoes are used in a lot of recipes what can I use as a substitute? I don’t like sweet potatoes I tried but if it’s not in a pie form I can’t eat it. The protein shakes that I need to add whey to is one better than the other? Basically what’s the best Whey powder?
    Thank You

    • Team Powell - March 9, 2016

      Hi Teresa: Welcome to carb cycling! You can substitute regular potatoes for the sweet potatoes in every recipe, and it will change the total calories and macros just a bit, but not by enough to really make a difference. For protein powders, look for low-fat, whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. As far as putting your team together, your team doesn’t necessarily have to live by you. It can be anyone anywhere who will be supportive and hold you accountable, and with the advantage of technology, this is really helpful! Let me know if you have any more questions – you can do this! ?

  234. Anne - March 8, 2016

    After having my second baby I got down to my fittest.. LOVED my body.. Then winter came, I fell off the train and began eating whatever I wanted & didn’t exercise, after THREE weeks I felt like hell & hated how I looked.. Now 4 weeks back in, eating clean & working out 5 days a week I’m still hating my body, I feel like I’m not changing… I’m having a hard time loosing weight and gaining muscle/toning.. I know much of my problem is not eating enough.. I’d love meal/daily diet plan suggestions or how I go about using a scale to make my own meals..

    • Team Powell - March 9, 2016

      Hi Anne: Here’s a link to Chris and Heidi’s carb cycling program: http://heidipowell.net/9060. And be sure and follow all the links within the post too. It will outline everything you need to know and do to achieve your transformation goals. You can do this!

  235. Val - March 8, 2016

    Hi,
    So I have been on your plan this is week 3. Yesterday and today I have been so hungry. I’ve been drinking my water. It’s also that time of the month, does this have anything to do with it. I had a 1/4 cup of almonds and a glass of almond milk after my normal food schedule for the day. Horrible headache as well. Any suggestions?

    • Team Powell - March 8, 2016

      Hi Val: It definitely could be tied to that time of the month. Hang in there – it’s temporary! Also be sure you’re eating those veggies and that could help.

  236. Jeanie - March 8, 2016

    Heidi,
    My husband and I just started the extreme cycle yesterday and we are both struggling with being hungry even after eating a meal. What can we do?

    • Team Powell - March 8, 2016

      Hi Jeanie: Make sure you’re drinking 1/2 your body weight in ounces of water every day (200 lbs = 100 ounces a cay), and also make sure you’re eating all your veggies. You can have pretty much unlimited amounts of any veggies on the approved foods list, and these can really help fill you up. You can have some in between meals if you need to also. You both can do this!

  237. Cindy - March 8, 2016

    I have been doing the Classic Cycle for 2 1/2 weeks. I have lost 8 lbs so far and really like the plan. I see in the new book it suggests carbs for 4 days in a row and the 2 no carb days as opposed to the every other day switch in Classic. Why the change/should I change?

    • Team Powell - March 8, 2016

      Hi Cindy: You can certainly continue on the Classic Cycle if you’d like to, and congratulations on losing 8 pounds! Here’s a post about the Extreme Cycle that explains the differences: http://heidipowell.net/10503/carb-cycling-the-extreme-cycle/. Hope it helps!

    • Cindy - March 9, 2016

      Thank you so much. That really does clarify things, but leads me to one more question. I drink a Vemma bode shake for breakfast – am I supposed to be adding a fat to that? I do believe it has all the carbs and proteins I need.

    • Team Powell - March 9, 2016

      Yes, for the Extreme Cycle, you would eat a fat with your Vemma Bode shake.

  238. Heather - March 8, 2016

    I bought your book and started reading. The meals sound great but I’m a little overwhelmed by the numbers. Going to the store with a list that has blank amount of ounces or this or that. Plus I’m on a very tight budget so I don’t want to by too much and have things go to waste. Any tips on shopping. Also I’ve noticed in many photos you are using a food scale with a container on it can you explain how you use that with your prep.

    And one final question I take a medication that requires I wait a full hour after taking it to eat. Which means i can’t follow the morning rule of eating within a half hour of waking. Will this change have a negative effect?

    • Team Powell - March 8, 2016

      Hi Heather: The shopping lists in the back of the book do have the amounts you’ll need to purchase if you’re following the 21 days’ of meals. If you’re not, then you can choose which recipes you’ll make and use those ingredient amounts to put your own lists together. Since you’re just starting out, make a meal plan (based on the options in this post) for a few days, and go from there. We don’t want this to be overwhelming! As for the food scale, on many food scales you can put a container on the scale and zero it out so you’re only measuring your foods, and a food scale is handy if you’re measuring foods in ounces. With medications, it’s best to follow the instructions and plan your meals around that. This should have no negative effect on your results – it’s more important to take your medications properly. You can do this!

  239. Jennifer - March 8, 2016

    Hi! I’m just starting my first cycle of the Extreme Transformation and I have a couple questions about the meal planning. I usually plan on my meals weekly (except for weekends) and for ease I usually eat the same things each day for a week then switch it up the next week (ie same thing for breakfast each day, same thing for lunch, and something different for dinner each night – I never really used to “snack” or have meals 2 and 4 before). My question is, as long as I am using a High carb meal for meals 1-4 and a low carb meal for meal 5 – does it matter if they are all the same?
    Thank you so much! Jennifer

  240. Stephanie - March 8, 2016

    Hi. I’m on the extreme cycle right now. But I have a terrible cold at the moment so I’m not going to the gym this week ( normally I go 4 to 5 times a week). Do I need to change what I eat? Maybe more low carb days since I’m not using much energy on working out? Thanks for your help!

    • Team Powell - March 8, 2016

      Hi Stephanie: You’ll want to keep things the same since the high- and low-carb days are arranged the way they are for specific reasons. I hope you feel better soon!

  241. Jolene - March 8, 2016

    I lost 50lbs last year with Vemma Bode shakes and the Turbo cycle….now I have the last 30 to lose and was beyond excited to find the new book and plan! I *LOVE* food and cooking (girl, I’ve got 7 children, so we know how to cook!) and this meal plan is outstanding! However, the prep can be overwhelming. I had already realized I could substitute or, if short on time I could swap out quicker recipes (sticking to the guidelines). Thank you SO MUCH for this book!

  242. Claire - March 8, 2016

    Hi- I have a question that may be tmi. I recently finished my first cycle of the extreme transformation. I am very happy with the results and the knowledge I now have. I have always been active but this last month I really stepped it up, exercising between 90-120 mins a day. My period has stopped. I am not pregnant but this has never happened. Could this way of eating /caloric intake/ and exercising stop my cycle?

    • Team Powell - March 8, 2016

      Hi Claire: This is something you might want to discuss with your healthcare team, and then follow their recommendations. We wish you the best!

  243. Shonda - March 7, 2016

    I have found the recipes to be to much for me. I am a mom of four who works full time and needs a simple meal plan. Are there any recommendations for easy high carb meal plan samples and also low carb. Could you share an example of a meal plan that would be quick to prepare and store to be on the go?

    • Team Powell - March 8, 2016

      Hi Shonda: You can use the recipes in any of Chris and Heidi’s books (“Choose to Lose” and “Choose More, Lose More for Life”) and many are very simple. Or you can choose one of the other meal planning options in this post. Pay special attention to the chart in this post that shows you how to put your own meals together using proteins, carbs, fats, and veggies, and this can be very simple. Hope this helps!

  244. Riley - March 7, 2016

    Hey guys 🙂

    Just thought you should know….I’m in the middle of phase FOUR! And I’ve lost 20 lbs 🙂

    Thank you so much for sharing your knowledge. You’ve changed another life!

  245. Nicole - March 7, 2016

    Hi- I just started the extreme transformation, so far I love the recipes and feel really full. I just have some questions, for the reset day you can add one “cheat meal”? and make it a high carb day for the rest of the meals besides dinner? I know you can do the clean cheats, but can you also do one cheat meal plus the clean cheats?
    Also I am training for a half marathon, i usually do my long run on saturday which would be a low carb day, do you see any downside to that?
    Thank you and I think you all are awesome!

    • Team Powell - March 8, 2016

      Hi Nicole: For your Reset Day, you can eat anything you want up to an extra 1000 calories. These foods can be healthy, or clean cheat-type meals, or a combination of the two. Really, anything you want! For a long run day, what works can be different for each person, and a lot of people find that having all of those high-carb days in a row before a long run day works pretty well, so give it a try. If you find that a low-carb day on that day isn’t working, you can move the weekly eating schedule so you have a high-carb day on that day. Just be sure and leave the days (high- and low-carb) in the same order. Hope that helps!

  246. Nicole - March 7, 2016

    Hi Team Powell, I wanted to let you know I think your book Extreme Transformation has been really informative and insightful as well as clear and simplified. I lost 6 pounds in the first week and down to 115lbs, love those metabolic missions!!. Thank you for the dedication and hard work you put into the book as well as to your clients and fans in helping achieve their goals.I can only speak for myself that it has really helped change and enhanced my lifestyle, health and well being. All the best and wish you both continued success!!!

  247. Carla - March 7, 2016

    What is the cookie dough looking like cookie in the pictures at the top of thi article?
    May I have the recipe?

    • Team Powell - March 7, 2016

      Hi Carla: It’s Peanut Butter Chocolate Chip Cookie Dough, and the recipe is in Chris and Heidi’s new book, “Extreme Transformation.”

  248. Kim Lasalata - March 7, 2016

    Team Powell:
    I just finished my first cycle of extreme transformation. I lost 5 lbs in my first week, 1 lb. In my second week, but I didn’t loose anything the last week. I have been working out to Chris’s Extreme Weight loss DVD and going to the gym for 30-45 mins to the gym on the days I haven’t used the DVD.
    I have followed the diet exactly and I think I am missing something. I’m not following the exact workout regimen, but i feel like I’m doing more since I’m using the DVD.
    I started day one today of my second cycle, is there something that I can do to help Jumpstart my weight loss on the program again? I’m feeling a little discouraged.

    • Team Powell - March 7, 2016

      Hi Kim: Have you been doing the metabolic missions or your own strength training program? And I’d aim for 60 minutes of cardio/accelerators 6 days a week if you can, and make sure you’re working out in your fat burning heart rate zone. You might also want to double check your water intake, because that’s super important too. How many pounds are you wanting to lose?

    • Kim Lasalata - March 8, 2016

      I have been doing some of thee metabolic missions but have mostly been following your DVD levels 1, 2 and 3. I do at least 30 minutes of cardio at the gym 2 to 3 nights a week and the DVD the other nights in between. I monitor my water intake with an app on my phone called plant nanny and drink at least 5,000 ml of water a day. I started my weight loss regimen on January 14, 2016 but started the extreme transformation on February 15, 2016. I have lost 17 lbs so far but want to loose 41 more pounds.

  249. Katie - March 7, 2016

    Hi! I’m excited to start this program! I’m also going to be training for a half marathon and possible a full (fingers crossed I get in the lottery for the Chicago marathon!) I was wondering should I do more reps of the metabolic missions to start or just follow program as is? I’ve always had a hard time getting the strength training in and am hoping this cycle program will help with my marathon times! The recipes all look so good, I have a dairy allergy so what do you suggest to substitute for the cheeses and yogurt? Thanks so much for all you do!!

    • Team Powell - March 7, 2016

      Hi Katie: If you’d like to do more of the metabolic missions each day, you can. For the recipes with dairy in them, you can substitute any other like recipes for those with dairy (low-carb for low-carb, high-carb for high-carb, etc.). Good luck – you can do this! ?

  250. Becky Currie - March 7, 2016

    I love your new book, thanks for the prep ideas! I have finished the first 3 weeks and am starting over this week but picking and choosing from my favorite recipes. I am struggling with the Accelerators as I have bone on bone arthritis in my knees and am not able to do a lot of those exercises (getting down on the floor, jumping). Any suggestions or link to other blogs? I am down 12 lbs in 3 weeks and know I can do even more if I can just up my activity. Love the program!

  251. Kristen Pelepzuck - March 7, 2016

    We’re currently on our 4th cycle of the Extreme Transformation book already and love it! Thank you so much for these tips- it will help keep the program fresh and help us stick with it!
    My husband has lost 30lbs since January when we started this and he doesn’t want to lose any more weight- he’s now looking to find out how to stick with this meal plan but GAIN lean muscle. Any tips??

    Please let us know – this book has been life changing!

  252. Nicole' - March 7, 2016

    Hello Team Powell!

    I am on day 1 of the Extreme Transformation and I have more questions – SORRY, but I am a little confused.

    1. I asked the other day about a breakfast smoothie I make, and I want to confirm I have the correct breakfast breakdown according to the book:

    • 1 Cup Unsweetened Almond Milk
    • 1 Cup Blueberries
    • 1 Scoop Smart Protein Natural Vanilla Whey
    • 1 Tbsp Barlean’s Flax-Chia-Coconut blend
    • 1 Tsp Vanilla Extract

    2. For HC meals I made the chili (delish), the parfait (pg. 228) and the muffins (pg. 238). My question is, how are these covering the “Protein, Carbs, Vegetable” when these don’t have veggies in them? Am I missing something?

    3. At times I purchase Gardein products such as the 7 grain chicken tenders or fishless filets. What would a serving of these be considered?

    4. I like to drink decaf coffee at times. I assume I can’t use powdered creamer, is there anything I can use versus black coffee?

    5. At times I like an unsweet green tea from Starbucks which online states 0 calories, but I like it with their matcha powder which I just found out is mixed with cane sugar – is this a no?

    6. I love the recipe for the PB&J Rice cakes, but at work I don’t have time to make any shakes – is there something else I can pair with this to make it appropriate? Maybe hardboiled eggs?

    7. Speaking of eggs I found a recipe for pancakes: 1 banana and 2 whole eggs – how does this count? Again, I am a little confused with what counts as what. I read eggs count as both a fat and/or protein.

    8. Are there any readymade items that can be purchased for both HC and LC days? I need something I can pack and travel with at times.

    9. I was told to look at some Paleo recipes to make snacks, but I get confused when there are no veggies – but the parfait as I stated and the muffins don’t fit the mold I don’t think.

    10. Is there a specific way I should structure my reset day for 2500 calories? I don’t have to eat 5 meals correct? I can enjoy breakfast and then have a burger and fries later as long as it doesn’t exceed the calories, right? Also, am I allowed an alcoholic beverage on a cheat day or is that out of the question?

    I apologize in advance for all the questions, but I can’t promise I won’t have more 🙁

    Nicole’

    • Team Powell - March 7, 2016

      Hi Nicole: Let’s get you some answers to your questions! 1. You’ll need to add a bit of fat to this meal, as the Tbsp Barlean’s Flax-Chia-Coconut blend in this amount really isn’t a full fat. 2. For high-carb meals, the veggies are optional if you’re full. 3. For any protein source, you’ll want it to be very low in carbs (if any at all) and follow the protein guidelines in this post. 4. We recommend you don’t add anything to your coffee except natural sweeteners. 5. Again, it’s best to use natural sweeteners. 6. You can use any protein source that will help you reach the same grams of total protein in this recipe. 7. This would count as the protein and carb parts of a high-carb meal. 8. Any of the quick items on the list at the bottom of this post could work. 9. Veggies are optional for high-carb meals, but not optional for low-carb meals. 10. For your Reset Day, you can eat anything you want! Hope that helps!

  253. Amiee - March 7, 2016

    Hi!! I started extreme transformation today!! The recipes look great and I look forward to trying many of them. I truly appreciate all you and Chris do to ? I’m praying That God uses this program to help me conquer the addiction to food.
    Thanks again!
    AK

  254. Brian - March 7, 2016

    Thank you SO MUCH! I’m trying the variety in week 1 so I can see what works best for me and is the easiest to prepare. It’s a little overwhelming when you’re used to doing so much less cooking, but I’m committed!

    The image of the shopping list above Option 2 looks MUCH easier to use than scrolling back and forth through my Kindle at the crowded grocery store. Is that full shopping list image available somewhere so I can print it out and take it with me to the store?

    • Team Powell - March 7, 2016

      Hi Brian: I’m so sorry, but we don’t have any of the forms available for download. We’re so excited the post will be helpful!

    • Tracey - March 7, 2016

      Hi–the shopping lists are in the back of the book, I believe 🙂

  255. Amber - March 7, 2016

    I just bought your newest book a few days ago and started the Extreme Transformation with my husband. I have loved the book so far and find it very helpful that you have everything laid out so well! My husband is still a little weary, however, he thinks the portions are way too big! I assured him that I measured out everything according to the recipe. But he isnt used to eating such a large portion of food at once. He also has found it hard to carve out time during his work day to eat the meals that I’ve prepared ahead of time for him (he is in car sales) Do you have any advice or tips I can pass on to him to help him be successful for the next 21 days?

  256. MacKenzie - March 7, 2016

    I love all the books, and have had amazing success with carb cycling. I was curious is the Extreme Cycle usable for marathon training, or would it be better to follow the Fit Cycle?

    • Team Powell - March 7, 2016

      Hi MacKenzie: You could actually try either one, and you can change cycles at any time.

    • Nita - June 3, 2017

      what books do you have MacKenzie? Im going to start back soon and i cold use as much help as possible.

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