Carb Cycling: The Turbo Cycle

If you want to shed those extra pounds extra fast, the Turbo Cycle is for you. Of the four carb cycles, this cycle takes off weight the fastest. Unlike the Easy and Classic cycles, which alternate low and high-carb days, the Turbo Cycle pits two low-carb days against every high-carb day. That means you’ll burn fat two days in a row before your body’s furnace (metabolism) is re-stoked on your high-carb day, and you’ll lose weight really, really fast!

Even though the Turbo Cycle has an extra low-carb day as compared to the Easy and Classic cycles, it is not a calorie-restricted cycle. Women should not consume fewer than 1,200 calories a day, and men should not consume fewer than 1,500 calories a day. And since you’ll have two low-carb days in a row, you may feel less energetic on the second low-carb day. But this is okay. These low-carb days are powerful weight-loss accelerators!

Here’s what a Turbo Cycle week looks like:

  • Monday: Low carb day
  • Tuesday: Low carb day
  • Wednesday: High carb day
  • Thursday: Low carb day
  • Friday: Low carb day
  • Saturday: High carb day
  • Sunday: Reward day

As with the other cycles, you can stay with the Turbo Cycle as long as you want, or you can change cycles. This program is tailor-made to you and you alone!

For more information on the Turbo Cycle or any other cycle, check out our book, Choose More, Lose More for Life.


264 Comments

  1. Cyntia - July 1, 2015

    Hello TeamPowell!

    Ive started the turbo cycle just 2 days ago and its going great, but I have an important question: I work out very hard (crossfit, interval training) everyday about 1h after I eat the afternoon snack, so I am a bit worried about my performance on the low carb days, besides, I was used to take a scoop of whey protein right after my exercise session.
    To lose fat, should I ajust a little my pre and post trainning, or I would burn more if I continue eating protein+fat 1h before and having dinner one hour later? Cause I saw your suggestions to people who work out to go with the fit cycle, but I really dont wanna miss the advantages of the turbo cycle, so could I maybe have one high carb snack only before the gym without jeopardizing my results?

    My weight is 123 pounds, 5,35 ft tall and 24% of body fat.

    Hope you can help me!
    Love from Brazil xxxx

  2. Meg - July 1, 2015

    Hi Heidi & Chris! HELP!

    First off, love you guys! Secondly. I am really stuck here and am desperate for your advice. I have been following the Paleo diet since the end of April and have successfully lost 18 lbs…until June. Today is July 1st and I weigh EXACTLY what I weighed on June 1st. I have been eating super clean (with carbs only coming from fruits, veggies and sweet potatoes), working out 4-5x a week and the scale has not moved this month! I know I have lost inches because I take progress pictures but I am still 50 lbs overweight, so I have plenty of lbs to drop for that scale to move down. After doing more reading, I want to incorporate carb cycling to break through this frustrating plateau. My only concern is, once I introduce these carbs, am I going to gain the weight right back? What is the best and most effective method for introducing my body to carb cycling. And for someone like me who still has 50 lbs to go, I am a 29 y/o 5’4 female. Any advice would be welcomed and GREATLY appreciated. I really want to reach my goals. I think I like this turbo idea because it’s closest to what I’ve been doing, but I need some real advice!

    • Team Powell - July 1, 2015

      Hi Meg: I answered your email, 😉 but here is the response again: Congrats on those 18 pounds gone – that’s awesome! Carb cycling and the Paleo diet do have some similarities. I’d start carb cycling, with the understanding that it can take our bodies a bit of time to adjust to a new way of doing things. You might (“might” being the key word here) gain a bit of weight initially, but that should be temporary. Good luck – you got this!

  3. Gracie - June 21, 2015

    Hi!
    I have a question~how high is high carb and how low is low? I’m about 5’4″ and 125 lbs with 25% body fat but I really want to lose body fat and continue to put on lean muscle. Would a high carb be like 125 g? And a low like 60? Or would low be more like 30 and high be like 80?
    Thanks!

  4. Carla - June 20, 2015

    I am just finishing up week 1 of the Turbo cycle… So far this week was great. But, I am a bit concerned with my calories. I use myfitnesspal to keep me on track at around the 1200 calorie mark. I did not think I would be able to eat that few of calories but was wrong, which is great. But, my concern is some of the days that I workout. I wear a heart rate monitor to track my heart rate and calorie burn, which I have done for years. I run, cross train, and do yoga. Wednesday of this week, the high carb 1300 calorie day, I burned a little over 800 calories with my workouts. If I am reading this correctly, I should not be eating back the calories I burned. That leaves me with only 500 calories for the day. Naturally Thursday I was hungry even eating on plan. I generally work out hard like last Wednesday (500 calories+) only 2-3 days a week, so I did not think fit cycle would be right for me. I have about 15 pounds to loose but I am worried about my calories on hard workout days. Is it that bad to eat back some of the calories? Not all of them but some naturally in the guidelines of the low or high carb day?

    • Team Powell - June 20, 2015

      You will do just fine following the calories recommendations in carb cycling. All those burned calories add to your calorie deficit, which leads to lost pounds. And remember, on high carb days, you’ll eat 1500 calories, not 1300 calories. Good luck!

  5. Anonymous - June 20, 2015

    My mom and I are on the second week of our turbo cycle. We have followed it without cheating the whole time. The first week she lost 6 pounds and I lost 5. This week she lost 1 pound and I didn’t lose anything. Is this normal? We workout about 5 days a week and I know Chris says we will gain muscle. But I was shocked after just 2 weeks we would hit a plateau?

    Oh, also! The vemma app gives a list of what we can eat from fast food places. We saw that diet lemonade from Chickfila is fine. Can we drink that any time or is there a limit? We haven’t gone overboard with it because we weren’t sure.
    Thanks!

    • Team Powell - June 20, 2015

      Yes, your rate of weight loss can fluctuate a bit as your bodies adjust to a new way of doing things. Keep following your plan, and you will be fine. And don’t forget the reward days and to do your slingshot week every 4th week. And yes, Chick-fil-A’s diet lemonade is approved, but as with everything else, watch those calories. They can add up quickly! You both can totally do this!

  6. Carolyn - June 14, 2015

    hi! I’ve been researching carb cycling for a while now and I think your site can help me out the most, but… when you say “heres what a turbo cycle week looks like” I’m unable to see the days below, there is a link and it leads me to a page that says 404 not found, if you could PLEASE let me know what those days look like, i would be so grateful

    • Team Powell - June 14, 2015

      Thank you for bringing this to our attention – the missing information has been added, so you should be good to go. Happy Turbo Cycling!

  7. Dawna - June 14, 2015

    Is pumpkin puree considered a non-starchy vegetable?

    • Team Powell - June 14, 2015

      Hi Dawna: Yes, pumpkin is considered a non-starchy vegetable in carb cycling, so you could eat it as the veggie portion of any carb cycling meal.

  8. sarah - June 13, 2015

    I am excited to start the turbo cycle program! Question: I have read that after a workout, particularly a hiit or strength training workout, you need to eat carbs to replace glycogen. Is this true and if so, what would you eat after a workout on a low-carb day?

    • Team Powell - June 14, 2015

      You can eat veggies (the non-root/non-starchy type) as a part of any carb cycling meal, and since veggies are carbs, they would qualify as an after-workout carb. If you’re working out first thing in the morning, every breakfast is a high carb meal, no matter if it’s a low or high carb day, so you could eat the carb portion of that meal after your workout if you want. Here’s a post that might help: http://heidipowell.net/9194/qa-with-the-powells-to-eat-or-not-to-eat/. Happy Turbo Cycling!

    • Caitlin - June 14, 2015

      I did carb cycling in the past and loved it. However back then I didn’t really drink soda but now I have almost a gross addiction to it. I was wondering if you can drink seltzer water doing the carb cycling.

    • Team Powell - June 14, 2015

      Hi Caitlin: Sparkling water is an approved beverage in carb cycling. Good luck – you can do this!

  9. Chanah - June 8, 2015

    I started carb cycling doing the turbo cycle. I have a couple questions i can’t find in the book!

    1. Can peanut butter be counted as our portion on protein?

    2. What proteins are there aside from meats, cottage cheese, & Greek yogurt? I don’t like the cheese and yogurt and the only meat i typically like is chicken and fish.

    3. The LC days say besides the first meal, to eat a protein + fat, so does that mean no carbs are allowed at all in those meals?
    Thank you!

    • Team Powell - June 8, 2015

      Great questions! 1. Peanut butter is a fat. 2. As far as proteins, meats(beef, poultry, pork, and seafood), dairy products, and some vegan options are on the list. 3. Yes, after your high carb breakfast, the other 4 meals will be made up of a portion each of protein, fat, and veggies (the non-root/non-starchy type). While veggies are technically carbs, these types can be eaten with any carb cycling meal. Hope that helps!

  10. Jenny - June 7, 2015

    Hi! I’m super excited to start carb cycling, as I have been trying to lose the same 8 lbs for the past year. Ugh. I do have a question though
    … The “Choose More , Lose More for Life” book indicates I should eat breakfast within 30 mins of waking… But on Tuesday and Thursday’s I train with a trainer at 5 am (so I’m up at 4:15am), and then go a full day. Should I eat my 1st meal when I return, or before training?

    If I eat my first meal when I return (6am, I know: not 30 mins from waking, but I’m not sure I should eat the full meal before training,) then eating 5 meals would bring me to 6pm for dinner. I don’t go to bed until after 10.

    My trainer has indicated I should have a protein shake (with a time released protein an hour before sleeping.) 2ns question… The protein shake would bring me to 6 meals… Is this ok?

    Thank you for all your help!

  11. Cicero - June 3, 2015

    Hi there,

    I was reading this post and when clicking on the link to what a “turbo Week” would look like the link is broken. My wife and I have Chris’ book, but have not had the chance to read it yet, so I was hoping to get an idea what to expect.

    We are both between 150-200 pounds overweight and are needing as much guidance as we can get…so looking forward to learning as much as we can to insure that it’s done correctly. I also want t his to be a lifestyle change!

    Thanks for all that you and Chris do…you are both such an inspiring couple!

    Cicero

    • Team Powell - June 3, 2015

      Thank you for letting us know about the broken link – we’ll get it fixed! Happy carb cycling – you both can do this!

    • Team Powell - June 3, 2015

      And here’s the turbo cycle weekly schedule: Monday – low carb day, Tuesday – low carb day, Wednesday – high carb day, Thursday – low carb day, Friday – low carb day, Saturday – high carb day, Sunday – reward day. Hope that helps!

  12. Lisa - May 27, 2015

    I am a 6’0″ tall woman. From what I remember, the Chris Powell carb cycling books say that women should be eating 1200-1500 calories per day and men should be eating 1500-1800. However, it has the average female at 5’4″ and the average man at 5’8″. What is an appropriate calorie range on high and low carb days for a woman of my size?

    • Team Powell - May 27, 2015

      You’ll still want to stick to the 1200 calories on low carb days and 1500 calories on high carb days. Happy carb cycling!

    • Shannon - June 29, 2015

      So glad this question was asked, as I am 5’10”. Thank you for addressing this, Heidi! :)

  13. Sarah - May 11, 2015

    This is beyond amazing! I’m getting married in August and recently went dress shopping. They tried to tell me I needed to buy a size 8 in the dress because they thought a 6 would be too tight, but I knew my dedication to being in shape for the wedding.

    I’ve been working out religiously and following the turbo cycle and after 5 weeks I just got my dress and tried it on. As I nervously zipped it up I was ecstatic to find that not only was the 6 not too small, but it needs taken in…a LOT! And there are still 2 months until my fitting!

    I have no idea pound wise where I am (scales just discourage me) but I’ve dropped a ton of weight following this. And when you start experimenting with lower carb foods you can really find some awesome things to eat – I can now make grilled chicken about 50 different ways 😉 I would encourage everyone to do this if they’re trying to lose weight quick. Combined with an ambitious work out schedule as well obviously. Thank you for educating the world about this!

    • Team Powell - May 11, 2015

      Congratulations on your upcoming wedding and on dropping all those pounds! That’s so exciting!

    • Julie - May 31, 2015

      Do you know how many grams of carbs you were having on the low days and then how many on the high days?

  14. Fiona - April 26, 2015

    On high carb days, are you allowed healthy fats to cook with or drizzle over salad (1 tbsp.)? or should you avoid fats all together?

    • Team Powell - April 26, 2015

      On high carb days, you can use butter spray or cooking spray, and for dressings, you can use up to 2 TBSP of fat free/low fat kinds. Otherwise, you’ll avoid fats for high carb meals.

  15. Marian - April 24, 2015

    Hi Heidi,
    I started the carb cycling turbo cycle diet but I work out really intensely. I am currently doing a hybrid of turbofire and chalene extreme and at the end of my workout I burn at least 1100 calories per day 6 times a week. My question is, should I eat more because I am burning so many calories (after 2 hours of my workout my HR watch says I burned 2000+ calories)? And if so how much more should I eat? Right now I am eating about 1300-1600 calories a day. This is my usual calorie intake not only because I diet but because I just don’t eat that much all day (occasionally I add calories from chocolate :) but i never eat 2000 calories a day) Thanks for your response!!

    -Marian

    • Team Powell - April 24, 2015

      The 1200 calories on low carb days and 1500 calories on high carb days recommendation should work for you, but if you’re concerned, you might try the Fit Cycle and/or discuss this with your healthcare team. It also depends on your weight. You can do this!

  16. Amanda - April 22, 2015

    I purchased “Choose More, Lose More for Life” and began the Turbo Cycle on Monday. So far so good! I do have a couple of questions I’m hoping Team Powell may be able to answer:

    1. The book lists carrots as a carb. Is that just cooked carrots or can I only have raw carrots on a high carb day?

    2. Jicama, is that considered a high carb veggie since it’s a root vegetable?

    3. Is pumpkin considered a carb?

    4. If I’m eating high carb veggies, is that the carb for that meal or may I have it in addition to the carb?

    5. How many carbs can a protein shake have? The Vega one I was looking at 5 carbs/serving.

    Thanks!
    Amanda

    • Team Powell - April 22, 2015

      Here you go: 1. As with anything, carb cycling is constantly getting better! Carrots have been moved to the “Veggies” category, so you can eat them for low and high carb meals. 2. Jicama is a high carb option. 3. Pumpkin is considered a veggie. 4. High carb veggies count as the carb portion of a high carb meal. 5. For protein shakes, Heidi and Chris recommend between 15-20 grams of protein and less than 5 grams of carbs per serving. They love their Vemma Powell Perfect Protein Shakes!

  17. Christy Adair - April 6, 2015

    I’m SO excited to start carb cycling! I see that no matter what breakfast needs to be protein plus carbs, but what about the rest of the meals? I need nutrition 101 – how many servings of proteins, carbs, veggies & fats should I aim for in a typical low carb AND high carb day? I’ve downloaded the smart foods guide, and I’m ready to start making my meal plans!

  18. clarke - April 2, 2015

    Hey,

    Im on week 2 of the turbo cycle, but its my birthday on 22nd April which is a Weds. How would you suggest changing the cycle so that I can use that Weds as my reward day instead of Sunday?

    Thanks!!

    • Team Powell - April 2, 2015

      For that week, make your birthday your reward day, and follow the cycle as outlined except for that day. Happy early birthday!

  19. Marie - March 30, 2015

    Hi,

    Would quest bars be a good meal option for low or high carb days?

    Thanks!

    • Team Powell - March 30, 2015

      Hi Marie! Here’s some great info about protein bars from Heidi and Chris: Protein bars can be a healthy option for both low and high carb meals, especially when you need a quick source of healthy nutrition. For low carb meals, Chris and Heidi prefer Quest and Kind + Protein bars. They have some carbs on the label, but since most of these carbs are dietary fiber, they are actually what we call “non-impact carbs,” and these carbs don’t count. They also have a good amount of protein and fat—perfect for low carb meals! For high carb meals, they recommend Think Thin and Cliff Builder, even though they do have some fat content. The key to knowing which bar is best for which type of meal is to look at both the carb and fat content. If more calories come from fat than carbs, then that bar is a good option for a low carb meal. If the reverse is true, then that bar is a good option for a high carb meal. Chris and Heidi do recommend consuming only one protein bar a day, since it is best to eat whole foods whenever possible.

  20. Lexi - March 29, 2015

    Hi Powell Team,

    I’ve got 2 questions, I’m hoping you can help me with!

    First, with reward days, are you allowed to eat 2200 cals of what foods you like or is it supposed to be 5 healthy meals and just use the extra 1000 allowance to eat whatever we want?

    Secondly to make sure I’m eating 1200 cals a day on LC etc, I have to count calories, and it would be really helpful if someone can put together a rough estimate for Protein, fats, carbs allowance calories because otherwise its impossible to know if we are hitting the required daily calorie intake for each day? I see you’ve referred everyone to the hand sizes, but that really doesn’t help to know if I’m eating enough calories. My hands are really small and when I use them to measure food my rough calorie intake stands at 800 cals for low carb days.. which is quite far short of the 1200.

    Any help would be great!

    Many thanks!

    • Team Powell - March 29, 2015

      Hi Lexi: 1) On reward days, you can eat whatever you want up to 1,000 extra calories. 2) There’s an approved foods list in “Choose More, Lose More for Life” that is broken down into serving sizes and calories for all foods in all areas. Hopefully that will help! Happy carb cycling!

    • Lexi - March 30, 2015

      Thankyou!

  21. janie - March 27, 2015

    My morning routine consists of getting up at 4:30 am, 30-45 min bike ride and then strength training. After that I shower and get ready for work so it is typically 6:00 or 6:30 before i eat breakfast. I dont like to eat before I work out. Any suggestions?

  22. Jeanette - February 21, 2015

    How many or max carbs should you strive for on a low carb day eating vegan?

    • Team Powell - February 21, 2015

      In carb cycling, we don’t count grams of anything, we count portion sizes. You can learn more about this and how to put together every meal in carb cycling in an awesome graphic in this post: http://heidipowell.net/4514/carb-confusion/. This post has lots of other helpful carb-related info too. Happy carb cycling!

  23. cris - February 17, 2015

    Hi!
    First, thank you for creating this site, your patience with questions, your quick response, and honest insight. You and your hubs truly want to/do make a difference with allowing people to create a healthier, better image of themselves. (However, for me, I’m not sure there will ever be a “better image”..at least not one that lives in my brain. :) )
    Like many of your followers stated above, I eat super clean, strike a balance with intense cardio+weights 3-4x a week plus, what I affectionately call cardi-yoga ,2x a week for the stretch. If you ask my BMI and Dr. I’m at a healthy weight, but I just want to feel oh so confident in a suit…..like a VS model :) and see a number that is 10 lbs less than what the scale currently shows. Currently I’m at a plateau which isn’t good for my mental state (see above) not to mention the fact I’m headed for a sunny vaca in a few weeks and that bikini image is burnt into my mind. So, I’m in with the carb cycling program; thinking turbo given my time frame. Similar to your followers, I’m better with the menu spelled out (I’m thinking there is a $ making idea here; cue pleading for at least 2 days of meals), but I’m also diligent/crazy enough to eat the same sample foods as you’ve outlined in your prior response to reach my goal (I mean, it’s only 30 days). :) My glitch is this, I’m a vegetarian. What proteins to you recommend? One can only eat so many eggs (unless you’re Cool Hand Luke; I’m showing my age with that comment).
    Much appreciated,
    C

    • Team Powell - February 17, 2015

      Welcome to carb cycling – it’s awesome! For protein vegetarian options, try nonfat plain or lowfat Greek yogurts, cottage cheese, tempeh, TVP, and tofu. Hope this helps – you can totally do this! :)

  24. Joanna G - February 10, 2015

    I drink Shakeology daily how do i count it on my low carb and high carb days? I usually drink it for breakfast or a snack everyday.

    • Team Powell - February 10, 2015

      Shakeology shakes would count as the protein and carb part of a high carb meal. :)

  25. Andrea - February 4, 2015

    I have just finished the book & plan to start the turbo plan Sunday. A couple questions: I am breastfeeding a 10 month old, should I make any modifications? Also, when do you work in the Shape/Endurance/Size Shapers since you do 2 low carb days in a row…? Thank you. Andrea

    • Team Powell - February 4, 2015

      Great questions! Here’s a post that outlines Heidi’s nutrition program while breastfeeding as it relates to carb cycling: http://heidipowell.net/2275/q-a-carb-cycling-while-prego/. And you’ll do both 9-Minute Missions and Shredders Monday-Friday. There are some charts in the back of the book that outline what you’ll need to do every day. It’s an awesome program!

  26. Liane - February 3, 2015

    Hi! I’m excited to be starting the turbo plan but have a question. I work 3 night shifts a week, 7p-7a and am wondering which meal I should count as the first meal, the one with the serving of carbs. On my days off it’s my morning meal when I wake up but when I work, is it better to make it the meal when I first wake up around 4 or 5pm or should I keep it in the morning even though, if I worked, then I’m about to go to bed? Hope this makes sense and you can help me.
    Thanks!

    • Team Powell - February 3, 2015

      Great question! I’d consider that first meal/high carb meal of the day to be whenever you start your “day,” or the period of time when you’ll be up the longest. Happy carb cycling!

    • Jodi - May 13, 2015

      Are you a healthcare worker? As a nurse I often have a hard time finding the time to eat/drink anything let alone a meal every three hours.

  27. Mara - February 2, 2015

    Hello, I recently started carb cycling and love the program so far, usually on my low carb days I have quest bar with some natural peanut butter on top as snack and my question is is it ok to have quest bar on low carb days since it has around 20g of protein?

    • Team Powell - February 2, 2015

      A quest bar can be a great low carb meal/snack replacement since it has both protein and fat. Add a veggie, and you’ve got a perfect low carb meal/snack!

  28. Vicki - January 15, 2015

    I just read Chris’s book and am excited to get started with carb cycling. I like that the exercise schedule is so simple, but I have diastasis recti from my twin pregnancy and have been told not to do sit ups or push ups. Are there any other substitute exercises that you recommend for my Shaper days?

  29. Desiree - January 4, 2015

    I’m starting turbo tomorrow and I’m confident in which meals I need to eat on high and low carb days but not sure how to go about snacks on either day. I formerly did Atkins and I think maybe it’s clouding my judgement on how I should go about carbs with this. For low carb days could I have approved fruit or cooked veggies for a snack despite their carb count? Also I have a protein shake but the serving calls for one scoop at 20g of carbs which sounds very high but has 20g of protein. Definitely could use some guidance so I can start on the right foot tomorrow.:-)

    • Team Powell - January 5, 2015

      There’s a great graphic in this post (as well as some other awesome info) that shows you how to put together every meal in carb cycling: http://heidipowell.net/4514/carb-confusion/. And remember that fruits and root/starchy veggies are all considered carbs, so you’ll only want to eat those for high carb meals. As far as protein powder, Chris and Heidi recommend powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. You could probably count your protein powder as an entire high carb meal (the protein and carb parts), and you could add a portion of veggies (the non-root/non-starchy type) as well. Happy carb cycling!

  30. amy isley - November 21, 2014

    I am interested in doing the turbo cycle. Any suggestions for someone who works night shift. I don’t know what to eat or when to eat it. I work 3 days a week from 7pm – 7am, and the other days I sleep and follow a normal schedule. I do flip back and forth in sleep schedule often. My weight just keeps going up:(

    thanks.

    • Team Powell - November 21, 2014

      As far as what to eat, there’s an awesome graphic (as well as some other great info) that can help: http://heidipowell.net/4514/carb-confusion/. With your crazy schedule, eat every 3 hours as best as you can, and make sure you’re eating the 1200 calories/day for low carb days and 1500 calories/day for high carb days. You’ll have to be a bit creative, but it can be done. Happy carb cycling!

  31. Mike - November 19, 2014

    inkbow Chris says don’t count carbs, but for someone like me, who does better with numbers, it would be nice to know about how many carbs to set as an average for high and low carb days and protein too.

  32. Rachel Cowie - November 14, 2014

    I wake up at 6am and leave the house at 6:30am to get to the gym for 7 when it opens, when should I be having my breakfast as Im having a protein shake for ease of time etc.

  33. Jennifer - November 11, 2014

    I have been doing for 2 weeks and keep going up and down on scales. Not consistently losing. I eat eggs and oatmeal for breakfast, salad with ham for lunch, yogurt and nuts for my snacks, and a meat and veg for dinner. Staying at 1200 cal a day.. MFP logs me under 100 carbs a day. Any ideas what I might be doing wrong.

    • Team Powell - November 11, 2014

      You need to make sure you’re eating 1200 calories on low carb days and 1500 calories on high carb days, and that you’re following the portion sizes as outlined in the program. There’s an awesome graphic in this post (as well as some other great info) that might help: http://heidipowell.net/4514/carb-confusion/. And make sure you’re only weighing yourself once a week on the morning of day 6. Hope that helps!

  34. Mandy - October 23, 2014

    I am looking to start the turbo cycling but what would really help is to have a book of recipes/menus that would go the program. (“Carb cycling for dummies”) kind of book. lol I’m the type that if given a proper example of what to eat for the next 4 weeks, then i could catch on better of what i need to eat and make up my own meals around it. Is there anything out there like that?

    • Team Powell - October 24, 2014

      There are a lot of recipes in both books (“Choose to Lose” and “Choose More, Lose More for Life”). And there’s an awesome graphic (as well as some other great info) in this post that outlines how to put together every carb cycling meal: http://heidipowell.net/4514/carb-confusion/. You simply choose a protein, healthy fat, and veggie (the non-root/non-starchy type) for every low carb meal, and a protein, carb, and veggie for every high carb meal. There are lists of approved foods in both books, and you can get a free copy at http://www.chrispowell.com. Enter your email address in “Join the Transformation,” hit “Join,” and the next screen will have the link to download the list. Happy Turbo Cycling!

    • Shel - November 8, 2014

      I’m running into the same thing. I’d like a specific meal plan the first two weeks or so before I go off and start putting together meals on my own. I bought the second book. I don’t like the format – the way the exercise is right in the middle of the chapters about food. I’m not totally clear how to fit the recipes into the meal plan.

    • Team Powell - November 8, 2014

      We don’t have specific meal plans available; however, the recipes in the first book are broken down into low and high carb, and the recipes in the second book have suggestions on how to make each a low or high carb meal. You can also used the approved foods list to put together your meals. Here are some ideas for both low and high carb meals (all recipes are from Chris and Heidi’s books: “Choose to Lose” and “Choose More, Lose More for Life”): Low carb day: Breakfast (within 30 minutes of waking): Basic Omelet with a corn tortilla to make it a wrap. Snack (3 hours later): A protein shake with a portion of a healthy fat, like peanut butter, mixed in. Lunch (3 hours later): Tomato Basil and Garlic Chicken with a portion of olive oil drizzled on top. Snack (3 hours later): Sonora Cottage Cheese with a portion of avocado. Dinner: (3 hours later): Lemon Chicken drizzled with salad dressing. High carb day: Breakfast within 30 minutes of waking): Denver Omelet with a portion of your favorite fruit or oatmeal on the side. Snack (3 hours later): Greek Yogurt Parfait with a portion of low fat granola. Lunch: (3 hours later): Caribbean Jerk Chicken with a portion of brown rice. Snack (3 hours later): Protein shake with a portion of oatmeal mixed in. Dinner (3 hours later): Apple Cider Chicken. And remember, you can have veggies (the non-root/non-starchy type) with every single meal, and you can use any of the foods on Chris and Heidi’s approved foods list – in the proper proportions – to create meals to fit your needs and your schedule.

  35. Tracie - October 23, 2014

    Hi I have been following the turbo carb program for 3 weeks now. I have been following the food program but not much for exercising. had 2 hand surgeries one currently in a cast and scheduled for foot surgery which will leave me in a foot cast for 3 months. Any suggestions what I can do to get the weight off have only lost a couple of lbs. Reading a question above I did realize that I was using the shakeology drinks for the 2 snacks each day both on LC & HC days. I will adjust accordingly to include for one meal on HC days. I am 5’1″ 166 lbs and my metabolisim is so messed up I have had little success on many programs including other carb cycling programs and back then I was exercising at least 4-6 days a week.

    • Team Powell - October 23, 2014

      Hi Tracie: It would be best to discuss the exercise part of Chris and Heidi’s carb cycling program with your healthcare team so they can help you make any necessary modifications while you’re healing. And I hope you heal quickly!

  36. Laura - October 21, 2014

    Do you have sample menus? I have read the book but I am the type that needs it spelled out. As in : breakfast: 1 egg, 1 p toast. Lunch: tuna salad, carrots. Etc.
    I want to try carb cycling but I find it overwhelming! :)

    • Team Powell - October 21, 2014

      We don’t have sample menus, but here are some ideas for both a low and high carb day (all recipes are from Chris and Heidi’s books: “Choose to Lose” and “Choose More, Lose More for Life.”): Low carb day: Breakfast (within 30 minutes of waking): Basic Omelet with a corn tortilla to make it a wrap. Snack (3 hours later): A protein shake with a portion of a healthy fat, like peanut butter, mixed in. Lunch (3 hours later): Tomato Basil and Garlic Chicken with a portion of olive oil drizzled on top. Snack (3 hours later): Sonora Cottage Cheese with a portion of avocado. Dinner: (3 hours later): Lemon Chicken drizzled with salad dressing. High carb day: Breakfast (within 30 minutes of waking): Denver Omelet with a portion of your favorite fruit or oatmeal on the side. Snack (3 hours later): Greek Yogurt Parfait with a portion of low fat granola. Lunch: (3 hours later): Caribbean Jerk Chicken with a portion of brown rice. Snack (3 hours later): Protein shake with a portion of oatmeal mixed in. Dinner (3 hours later): Apple Cider Chicken. And remember, you can have veggies (the non-root/non-starchy type) with every single meal, and you can use any of the foods on Chris and Heidi’s approved foods list – in the proper proportions – to create meals to fit your needs. And there’s a great graphic in this post (as well as some other awesome info) that outlines how to put together each meal in carb cycling: http://heidipowell.net/4514/carb-confusion/.

      I hope this clears things up, and please let me know if I can be of further assistance.

  37. Kelsey - October 20, 2014

    How many carbs determine a high or low carb day?

  38. Rene - October 20, 2014

    I have a question about cheat meals. On the turbo cycle can you do your cheat meals on the 2 high carb days for lunch instead of all the meals on just that Sunday????

    • Team Powell - October 20, 2014

      Great question! No, on the Turbo Cycle you have your Reward Day on Sundays.

  39. Ap - October 19, 2014

    I will be 30 in 4 short months. I have always been a “picky eater” and just learned it’s really called texture aversion. If it’s not crispy or crunchy I won’t eat it. I have a few (like 3 or 4) that I will eat that don’t crunch but the list of what I will eat is easier to write than what I won’t. I married a very fit healthy and active man. Since our wedding 2 years ago he’s continued to be healthy and my weight just keeps going up. I Want to take control of my life and my health. I want to be healthy and fit for a life time. I’d like to actually take pictures on my 30th birthday and be proud of the woman who is there. How can I do this carb cycling if most of the meals are of things I will not eat? I will not choke it down. I will give up and I don’t want to have this be another failure. Help!!! I’ve been to a few doctors and nutritionalists with no help from any of them. I really need some guidance.

    • Team Powell - October 20, 2014

      That’s a tough one. A really tough one, since most protein sources are not crunchy or crispy, and you eat a protein with every carb cycle meal. You should be okay where the fats, carbs, and veggies are concerned, so if you can find some proteins you can eat, you should be good to go. Good luck! :)

    • Chalsie - November 19, 2014

      Have you thought about adding a few protein shakes to make sure you are getting the total amount of protein in that you need per day? Do you have an issue with the texture of jerky? You could always take your protein sources and make lower sodium(or high sodium I guess) homemade jerkys.

  40. Bree - October 19, 2014

    Hi, I would really like to try this and I want to buy your recipe book. My question is I’m a mom of two young kids and work part time and we are always on the go. Except first breakfast and dinner, I will be away from the hoyse for most meals. Do your recipes include some simple on the go ideas? I have fridge access at work, but some of my meal times would be while shuttling kids to and from school/acrivities.

    • Team Powell - October 20, 2014

      Yes, there are some on-the-go ideas. You can also keep a small cooler in your car, and that should help. Protein shakes/bars are a great on-the-go option that require no refrigeration, so those are good on-the-go options also. You’ll need to plan ahead, but it can be done!

  41. Shannon Truax - October 19, 2014

    I have been competing in women’s figure bodybuilding since June 2013. I followed a keto diet to drop my body fat down to 10% while working out and although I placed in top 5 three times in both of my competitions, the judges said I was too thin. So I am taking a year (or more if needed) to gain and build more muscle before I step on stage again. I have been off of Keto since middle of May this year. I am trying to follow a diet that has carbs in it but would the carb cycling work for me? If so which one?

    • Team Powell - October 20, 2014

      I’d try the Fit Cycle since you are so active. Good luck! :)

  42. Penny - October 19, 2014

    Question: I’m doing turbo and am fairly new. Is there an amount of carbs on low and high days we are looking to stay under? Say, 50 total carbs for the entire day on LC and 100 carbs a day on HC days? I’m a bit confused. And I guess I kinda need a number to go by for the daily intake of carbs.

  43. Heather Gillespie - October 12, 2014

    I have to take my thyroid pill when I wake up in the morning, at 4:30 am and wait an hour before I can eat. I do not eat my first meal until 6 am when I arrive at work, does that hurt my chances of succeeding?

    • Team Powell - October 12, 2014

      Not at all. You need to make your medications your first priority, so just adjust your breakfast time around your medication requirements. Happy carb cycling!

  44. Kim - October 10, 2014

    Thank you for the reply!!!! One last question then I’m off to “Carb Cycling land”. I absolutely love Jillian Michaels would it be ok to do her workout DVD’s while on the carb cycling program in place of the exercises in the book?

  45. Jessica - October 10, 2014

    I have a question, Shakeology has carbs in it, but would it be allowed for the 2nd meal of the day on a low carb day? It has about 6 grams of sugar and 14 grams of carbohydrates. But because it is full of vitamins and nutrients is this something that would benefit me or be better off leaving to the high carb days?

  46. Kim - October 9, 2014

    Hi I’m Kim and I just purchased the book Choose More for Life. I’m excited to start but I had a few questions. I am a mom of three and I get up (roughly) 5:30am…….it seems my last meal of the day is going to be really early….how can I do this? Also my commute home is about an hour so I’d be going over the every 3 hours in the evenings? I really want this program to work desperately and I don’t want to mess up….I’m only 5’1 and I weigh 180lbs which is way too much for my frame…..Please help me start off strong! :-)

  47. Sabrina - October 8, 2014

    I have purchased the book but is there anywhere that you outline a sample day? It’s one thing to say which are high and which days are low but I would love a visual idea of what that looks like in the form of actual food and not simply in the form of portions of each component. Is that possible?

    • Team Powell - October 8, 2014

      Here you go:

      Here are some meal ideas for low and high carb days (all recipes are from Chris and Heidi’s books: “Choose to Lose” and “Choose More, Lose More for Life.”).

      Low carb day:
      Breakfast (within 30 minutes of waking): Basic Omelet with a corn tortilla to make it a wrap.
      Snack (3 hours later): A protein shake with a portion of a healthy fat, like peanut butter, mixed in.
      Lunch (3 hours later): Tomato Basil and Garlic Chicken with a portion of olive oil drizzled on top.
      Snack (3 hours later): Sonora Cottage Cheese with a portion of avocado.
      Dinner: (3 hours later): Lemon Chicken drizzled with salad dressing.

      High carb day:
      Breakfast (within 30 minutes of waking): Denver Omelet with a portion of your favorite fruit or oatmeal on the side.
      Snack (3 hours later): Greek Yogurt Parfait with a portion of low fat granola.
      Lunch: (3 hours later): Caribbean Jerk Chicken with a portion of brown rice.
      Snack (3 hours later): Protein shake with a portion of oatmeal mixed in.
      Dinner (3 hours later): Apple Cider Chicken.

      And remember, you can have veggies (the non-root/non-starchy type) with every single meal, and you can use any of the foods on Chris and Heidi’s approved foods list – in the proper proportions – to create meals to fit your needs. Happy carb cycling!

    • Sabrina - October 8, 2014

      Thank you so much that helps!

  48. Terah - October 6, 2014

    I’m on Day2 of the Turbo Cycle and haven’t found this answer yet. Since I’m doing 4 low carb days a week this way, will I do 4 of the Shaper exercise days as well?

    Thanks for your help

    • Team Powell - October 6, 2014

      The complete exercise program – what you’ll do every day (9-Minute Missions and Shredders) – is outlined in the book. It’s as easy as that! Happy Turbo Cycling!

  49. cindy - October 4, 2014

    Question, looking at your program. Signed up for the app, but I have a question. Just found out husband’s comapny is closing down, meaning we really need to tighten our belts right now, so although I would love though I would love the vemma stuff right now, probably needs to wait. What can we use as a replacement for that? can we just do regular protein shakes or what? Thx.

  50. brook - October 4, 2014

    I saw the post about carb cycling to help with PCOS. I trained for a half marathon for a year and didn’t lose any weight. I’m hoping maybe carb cycling will help so I can attempt a second one without so much weight, 245 lbs, dragging me down. Which method do you recommend?

    • Team Powell - October 4, 2014

      Depending on your training program, you might want to try the Fit Cycle: http://heidipowell.net/2719/carb-cycling-the-fit-cycle/. And remember, you can change cycles at any time. Happy carb cycling! :)

    • Susan - October 31, 2014

      Hi Brook – I also have PCOS and have struggled for many years working out 6 days a week and watching the number on the scale move up and up and up no matter how well I ate. I just started this turbo carb cycling 3 weeks ago and I’m down 6 lbs. I’m calling it a success. I also think that it’s funny I did a half marathon in Sept. and was probably the heaviest I’ve ever been in my life doing it! I wish I would have found this program first. But…I found it now and it’s working!! Good luck! I’m here with you. I know you’ll want to give up but don’t give up! I never will :-)

  51. clare - October 3, 2014

    Is your book more aimed towards American Receips and measures? I libe in the UK and would like to try this but I will be disappointed if I can not do the Receips nor understand some of your foods?
    I go to gym 5 times a week and tend to do more swimming at moment but I have a very sendentry job would like to lose amd tone 2 stone of me

    • Team Powell - October 3, 2014

      Yes, the measurements are in American measurements, but they can be converted pretty easily using a conversion tool you can easily find on the web. If there are ever any foods you don’t understand, please contact one of our team members ([email protected]), and she’ll be happy to help you!

  52. Erika McCarthy - September 23, 2014

    Can you carb cycle while breastfeeding? Third pregnancy – itching to lose 25 lbs – but don’t want to mess with my supply….

  53. Patty - September 18, 2014

    I like the idea of this but I am a well controlled diabetic – type 2 – taking metformin only and need to restrict my carbs – Which is the best for me?

  54. Donna simard - September 17, 2014

    I have been doin low carb since jan 2014 lost 65 pounds but I have now totally stalled and getting very discouraged help!!!

    • Team Powell - September 17, 2014

      Congratulations on those 65 pounds lost – that’s awesome! Help is on the way: Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation! Learn about the nutrition basics here: http://heidipowell.net/2713/carb-cycling-101/. You can do this! :)

  55. Kate - September 17, 2014

    I am currently trying to lose 100lbs. I’m guessing the Turbo cycle is what I should be doing but my question is what is considered a high carb and low carb amount? How many carbs should I be eating?

  56. jenny - September 17, 2014

    so i love love love sugar and fat free creamer in my coffee-every morning- i use reg coffee sf and ff creamer and stevia- can i still have this or should i give it up?

    • Team Powell - September 17, 2014

      Stevia is on Chris and Heidi’s approved foods list, but fat free creamer is not. Hope that helps! :)

  57. Dawn - September 17, 2014

    I have a question regarding eating in the morning on your carb cycling plans. Im a triatholete and I get up to workout very early in the morning. It says to eat first thing in the morning. But, I find if i workout on a full stomach I end up feeling sick or getting sick. Would the plan still work if I eat soon after my workout whether its a strenght training or cardio workout?

  58. Jessica - September 17, 2014

    Hi Team Powell!

    I’m an avid crossfitter, I go in 5-6 times a week, I eat very healthy, all gluten free and stick to lean meats, healthy fats and fruits and vegetables. I’m very strong but I’ve been unable to lose the last 20-25 pounds. I started my weight loss journey 2 years ago and I’ve lost 50lbs of fat and gained 30lbs of muscle, but I want to keep going and I haven’t lost in months. I like the carb cycle idea but I’m not sure what would be best in my situation. Any suggestions?

  59. Tim H - September 13, 2014

    Hey,

    My wife and I have been on the classic cycle and I’ve been losing 4-5lbs consistently each week. We switched to the turbo cycle after 3 weeks of the classic (without doing a slingshot week). I’ve only lost 1 lb this week, trying to figure out what went wrong !! Food and exercise have been spot on… but the results have been lack luster..

    • Team Powell - September 13, 2014

      You need to do the slingshot week every fourth week no matter which cycle you’re on. I’d do a slingshot week this week, then start with whichever cycle you’d like to use the next week. And when you change the way you’re doing things (changing cycles, for example), it can take your body a bit of time to adjust. Keep following your cycle exactly, including your reward days and slingshot weeks, and you should be good to go! Your weight loss rate might change from week to week, but that is okay. Happy carb cycling!

  60. Jenna - September 5, 2014

    Hello Heidi!

    I want to start carb cycling on Monday and finished reading all about the exercises and meals today. I was wondering where the “flavorings” section comes into play. Can you add one portion to any meal? I know it says one portion is the size of your pointer and middle finger but cannot find where they fit into the meals. I appreciate it!

    • Team Powell - September 6, 2014

      Flavorings can be added as you like as long as they don’t put your daily calorie count over the 1200 (low carb days) or 1500 (high carb days) recommendations. Happy carb cycling!

  61. Halley Scharnhorst - September 2, 2014

    Hi Powell Pack! I have a quick question. I am trying to choose from the classic cycle and the turbo cycle. I know I could do the turbo cycle but I would to have my 2 high carb days on Tuesday and Thursday because those are the days I get my higher intensity workouts in. Would it be okay to do (Sunday to Saturday) LC, LC, HC, LC, HC, LC, Reward day? Thanks!

    • Team Powell - September 2, 2014

      It’s best to follow the cycles as they’re outlined to get the best results. You can shift the days of the week around, but they need to stay in the same order. For example, you could have your week start on Monday instead of Sunday, or Saturday instead of Sunday. But the order of the low and high carb days needs to stay as it’s outlined. Happy carb cycling!

  62. Laura - August 30, 2014

    Hello! I was just wondering if fruit smoothies are ok on high carb days? From somewhere like Thrive where it’s all natural.

    • Team Powell - August 30, 2014

      Fruit smoothies are great for high carb days, just make sure you’re only adding one portion of fruit to your smoothie. :)

  63. april - August 11, 2014

    Does smoking cigarettes affect carb cycling or weight loss in general? Please help!!!! Thank you.

  64. april - August 10, 2014

    Hi powell pack. I just want to start off saying that i love your show and mr.chris your show and your methods have inspired me so much. I am 20 years old and i am looking to lose 100 lbs. And ive seen on your show that people can lose close to that amount in 90 days. I would love to get as close to that number in 80 days because i have a huge event coming up. Im looking into the turbo cycle and a couple questions i have is do i eat veggies for breakfast? And with no fats on high carb days, does that mean just no fat foods listed on the approved list or not even chicken with fat in it? And im looking for a great exercise routine that involves cardio. Because i really would love to get this weight off. And i believe it is possible to do it. Thank you for any help you can give me. It means a lot!!

    • Team Powell - August 11, 2014

      Great questions! 1) You can eat two fist fulls of veggies (the non-root/non-starchy type) with any meal – low and high carb. 2) No fats on high carb days means no healthy fats on the list. With meats (proteins), it’s best to remove any visible fat. 3) There’s an awesome exercise routine (cardio and strength training) in Chris and Heidi’s book, “Choose More, Lose More for Life.” You can totally do this!

  65. Blake - August 6, 2014

    I am a divison 1 football player looking to cut fat, get leaner, but still be able to lift heavy and have the energy to perform at a high level during workouts. I workout 4 times a week. Do not want to lose strength. Thoughts.

    • Team Powell - August 6, 2014

      With your workout intensity, you might want to try the Fit Cycle: http://heidipowell.net/2719/carb-cycling-the-fit-cycle/. Good luck!

    • slick - August 15, 2014

      If you are a D1 football player, your team dietitian will set you up with a plan. As a fellow FBS football player (Tight End for a Big 10 school), our dietitian was able to get me on a plan that was low carb (technically low sugar) that helped me drop about 15 lbs from last season to the beginning of camp a couple of weeks ago while still retaining my muscle mass.

      Eat clean and lift really, really heavy weights!

  66. Sandy - August 4, 2014

    What is a sample / recommended reward day menu like? Caloric intake limit? Carb count limit? Thank you for your response.

    • Team Powell - August 4, 2014

      On your reward day you can eat anything up to 1000 extra calories. It’s truly a reward day! :)

    • Cassandra Morris - September 13, 2014

      This is the same question I had. However, 1,000 extra calories on which type of day? Like say on low carb days you try to do 1200 calories and high carb days you try to do 1500 calories….so which calorie intake would you be adding the 1,000 to for a reward day? Maybe I am thinking about this TOO much but this is something I am looking in to doing so I am very interested. THANKS!

    • Team Powell - September 13, 2014

      You can have up to 1000 extra calories on your Reward Day (which is treated as a high carb day), which is day 7 of the Turbo Cycle Week. Happy Turbo Cycling! :)

  67. Michael - August 3, 2014

    I am training for a Marathon and need to drop 20lbs. Is the Turbo Cycle a safe program to do while marathon training..

  68. Jeanette - August 3, 2014

    Hi! Love your show and what you and Chris do for people!! My husband and I wanted to start carb-cycling. I wanted to know if I need to modify anything since I am a nursing mother, or would one of the cycles be better for me right now?
    Thank you so much for your time :)

  69. Brigette - August 3, 2014

    do you have any sample menus of the turbo plan?

  70. Crystal - August 1, 2014

    I was wondering. Is it ok to lift heavy even on the low carb days? I’ve learned when you lift your muscle need carbs. However, I’m needing to shed 20 pounds and I want to do the turbo cycle. Can I still lift on my low carb days as well in this cycle? I’m also do HIIT cardio as well.

    • Team Powell - August 1, 2014

      It depends on what you mean by “heavy” lifting, which could be different for each person, but you should be okay. If you have a high carb day the day before you should definitely be fine, but try it and see. If you find it doesn’t work for you, then try to rearrange your schedule so it will work for you. Happy Turbo Cycling! :)

  71. Bryan W - July 31, 2014

    I am starting the turbo carb cycling program. I wanted a better explanation of what reward day entails. Could you direct me to a blog from Heidi or Chris that explains “reward day?” Thank you.

    • Team Powell - July 31, 2014

      On your reward day you can eat up to 1000 “extra” calories. These can be anything, but it’s best to stay away from your trigger foods if you’ll be tempted to over do it. :)

  72. liz - July 30, 2014

    How many carbs should you consume on low carb days and how many carbs on high carb days ?

  73. Ariel - July 28, 2014

    Hi!! I try turbo carbs cycling and i wanna know what can i eat for snack when i am in low carbs day and when i am in high carbs day??
    Thank you:)

    • Team Powell - July 29, 2014

      Every low carb meal is made up of a portion of protein, healthy fat, and veggies (the non-root/non-strachy type). Every high carb meal is made up of a portion of protein, carbs, and veggies (if you’re not full). For a great graphic, as well as some awesome carb info, check out this post: http://heidipowell.net/4514/carb-confusion/. To put together a meal/snack, simply choose one from each category from the approved foods list. You can get a free list when you sign up for Chris’ free enewsletter at chrispowell.com.

  74. Leanne - July 27, 2014

    Hi there! I’m excited to give this a try. I’ve been using myfitnesspal to track my calories and I’m still confused on whether or not I should use my calories burned in my tracker. If I am supposed to have 1500 calories during my HC day, then burn 250-300 calories working out; does that mean I should be eating really 1800 calories or not? Some much needed help on this would be great :-) I’ve been stuck at the same weight for much too long.
    Thanks
    Leanne

  75. Kelly - July 26, 2014

    A friend shared this site with me…and I have a question. I have been at a plateau and realized that I have been eating high carbs for the last week or so (very high). Should I eat low carbs for a period of time before starting the turbo cycle? Hope to get an answer soon! Thanks so much for this!

    • Team Powell - July 28, 2014

      No. Your body needs carbs, proteins, and healthy fats. Just begin the Turbo Cycle and you’re good to go!

  76. israel - July 26, 2014

    Hi, team Powell. I’m in my mid 40’s and tried several ways to lose weight but haven’t been successful. I just returned to exercise only doing cardio for an hour a day to start out. Anyways , I purchased a fit bit to track my calorie burn each day and my intake it’s like 2500 calories but it increases my intake calories the more I burn. You’ve peaked my interest in your book and I’m running out to buy one , also I’m addicted to your show love it. I guess my question would be can i stay at 1500 calories even though my burn is high ??? I appreciate any help you can offer

  77. JD - July 26, 2014

    Thank you for the great information Powell’s. I am going to start the turbo cycle. I have a lot of weight to lose and struggle to stay on track. My son leaves for the Air Force this week and it is time to change my life. I understand the low carb days but what can I eat on the high carb days and how much ??? Thank you.

  78. Donna Clouter-Park - July 24, 2014

    Desperately need a week of menus for the turbo and fit carb cycles. Thanks.

    • Team Powell - July 24, 2014

      We don’t have a week of menus available, but you can choose options from each area (proteins, carbs, veggies, and fats) when planning your low and high carb meals.

  79. Joey - July 24, 2014

    Hello to the Powells!

    My name is joe and I am currently 425 lbs. I am fairly active but struggle to lose weight. I am currently trying to lose 100 lbs in 6 months and I am 40 down with a long way to go. I lift 6 days a week with and hour of cardio. I am following athe 21 day fix plan, any suggestions to ramp up the weightloss?

    • Team Powell - July 24, 2014

      Congrats on your weight loss – that’s awesome! Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” Besides the Turbo Cycle, there are three other cycles you can choose from. With your goals, the Turbo Cycle would be a good choice.

  80. Ginger - July 24, 2014

    I wish I would have met you two years ago before having surgery. I am almost 6 years out from bypass surgery. I did hit my goal weight and continue to keep most of it off. It is not a miracle cure as most think. It was a rope that helped me out of the hole I dug for myself. I love this plan it will keep me motivated. I love your show. You two are such inspirations to keep me motivated. Thank you.

  81. Val Allsworth - July 24, 2014

    Exercise…..I do shoulders, chest, bi’s tri’s Torso rotation and Abs on cable machines on Saturdays, On Sunday morning I do dumbells and kettle bells in the morning, in the evening I do Zumba…Monday is our rest day… Tues and Thurs I do Zumba in the morning and kettlebells in the afternoons….Wed I work out in my home gym in the afternoon and evening where I have a cable machine a multi gym, a bench and assorted dumbells and kettlebells and Friday I do legs at our local YMCA ( we use the YMCA at weekends too)…..
    We are giving carb cycling a go from this week and I have worked out a meal plan along with calories, proteins, fats and carb amounts so I can keep track. My carb week is Sunday high / Monday low/ Tuesday low/ Wednesday high / Thursday low / Friday High and Sat as our reward day.
    Do you think the way the week has been split will be ok ….

    • Team Powell - July 25, 2014

      From what I can tell, you’re not really following any of the carb cycles based on how you’ve arranged your low and high carb days. If you’re wanting to follow the Turbo Cycle (since you posted on this post), it goes low, low, high, low, low, high, reward day. The Classic Cycle is low, high, low, high, low, high, reward day. The Fit Cycle is high, high, low, high, high, low, reward day. You can move the week around so your reward day is on a different day, but you still need to follow the same pattern of whichever cycle you’re following. Hope that helps!

  82. Alicia - July 24, 2014

    My main question/concern with weight loss, is how often we need to eat. I have little to no appetite most days, and eating once a day usually keeps me satisifed… How does one manage to eat 5 times a day, let alone every three hours?! The idea of eating that often, as well as finding the TIME to eat that often is rather nauseating.

  83. Tammy - July 24, 2014

    Hi, I struggle with carbs I have PCOS and am Insuline Resistant. The doctors told me no more then 30 grams of carbs a day and no fruit. I have my calories down to 1200 and and drink over a gallon of water a day. But I am still not loosing weight like I should.. In Jan I was at 343 and it is now the end of July and im down to 295. I just feel like I am at my end with this and no matter how hard I try its not comming off.. Any help you can give me would be great…

  84. Christina - July 24, 2014

    Hello which book would be the best for the Turbo Cycle program

  85. Nadine - July 24, 2014

    I’m. On week 7 and have lost 8.6 following the turbo cycle! Question I do an 1hr of cardio 5-6 times a week either 30 mins rowing and 30 mins stair climber or 30 mins of sprint intervals on treadmill and 30 mins on stair climber where should my heart rate be at? Plus I spend 30 mins on free weights. When I look for my HR reading on the machine I’m usually between 135-160. I’m 44 and have about 12.5 more lbs to lose . Thank you

  86. Cynthia Mason - July 24, 2014

    Hey Heidi, I have a question, I know that you and Chris are both advocates of crossfit, as am I, I wondered what your thoughts on the paleo diet are, and can you incorporate paleo into carb cycling? Thank you for being seriously awesome!
    Cynthia

  87. STEFANO PAPARELLA - July 24, 2014

    HI, I just wanted to ask on low carb days how low of carbs are we talking, like less then 50 grams? High carb days like 250- 300 grams? I weight lift 5 days a week plus cardio 2-5 days a week, running, elliptical bike, stair stepper, etc.. Also is it important to raise your fat grams on LC days and lower them on HC days? Thanks in advance!!!

  88. Amanda A - July 24, 2014

    Thank you so much for this info! I am however plant based…. How would I be able to do carb cycling while remaining vegan? Do either Chris or Heidi talk about this in either of their books?

    • Team Powell - July 24, 2014

      Yes! There are vegan options in both books. :)

    • Team Powell - July 24, 2014

      Yes! There are vegan options in both books, so check ’em out! :)

  89. Kathy - July 24, 2014

    Is this as effective if your a vegetarian or vegan ?
    Thank you

    • Team Powell - July 25, 2014

      Yes – there are vegan/vegetarian options listed in the book.

  90. Shelly - July 24, 2014

    I have lost 80 pounds. I have been working out 7-8 hours a week and my weight loss has stalled out. I have been the same for 4 months. I am on week 3 of carb cycling. The first week I lost 4 pounds. the second week I was up 2 and this week so far I am the same. I do not go crazy on the one free day but do eat out of my normal plan. I love this program but need advice to keep it going??

    • Team Powell - July 25, 2014

      Congrats on the weight loss – that’s awesome! And please just be patient. You’re trying something new and it might take a bit of time for your body to adjust. Follow your carb cycle exactly, and make sure to do the reward days and slingshot week. And weigh only once a week after the low carb day that’s farthest away from your reward day.

  91. Christine - July 24, 2014

    hello team powell,

    my only question to you is, i have conjestive heart failure and im going to have a defibulator/pacemaker put in soon. i cant do the vigorous exercise like everyone else so what would you recommend to help with weight loss?

    • Team Powell - July 25, 2014

      I’d suggest discussing the carb cycling program with your healthcare team so any modifications can be made for your health issues. We want to keep you safe and healthy as you’re working to reach your goals! :)

  92. Jim - July 24, 2014

    What about should we use on LC vs HC days?

    • Team Powell - July 24, 2014

      There’s a graphic in this post that will explain low and high carb days, as well as some other great info: http://heidipowell.net/4514/carb-confusion/. There are also complete approved foods lists in the book (“Choose More, Lose More for Life”), as well as a detailed outline and explanation of the entire carb cycling program (including exercise).

  93. Kim B. - July 24, 2014

    Hi Heidi! The concept of carb cycling sounds like exactly what I need but I have a lot of weight to lose, probably 140-150 lbs and I am a serious carb loader. I am also one who struggles with diets if I don’t see results. I am unmotivated and unhappy and I don’t even know some days where or how to start. My husband is also a diabetic, so I think ht would benefit from this as well. Any suggestions on how to get started and stay on track? Thanks!

    • Team Powell - July 25, 2014

      Yes – get the book, “Choose More, Lose More for Life,” choose a cycle, and get going! And for help with motivation, pay special attention to the part about Promises. Learn more about the process here: http://chrispowell.com/choose-a-promise/. You both can do this!

  94. Catherine - July 23, 2014

    I did insanity workout but now my back hurts everyday, so im doing the T Focus daily and elliptical 3x a week. I don’t need to lost wt, but my abdomen still not what i want to see. So, what to do to shed the fat in my stomach? Pls help.

    • Team Powell - July 23, 2014

      You can’t really spot reduce, so it’s important to eat healthy foods and work out regularly, and eventually that fat will go away. Those abs can really be a problem spot for so many women, so you’re not alone. 😉

  95. Cindy - July 23, 2014

    Good Morning Heidi,

    I have a question…I have been doing The Shred for several months and lost 30 lbs from it. For the last month and 1/2, I have plateaued and have not lost a pound. So I ordered Chris’s book, made up my menu, and started this week. I have FINALLY pushed through the plateau and am starting to lose weight again. I must say that I LOVE the recipes in the book. I follow the menu to a T. I am pulling recipes from the book and the Bod-e app and have made them exactly as the recipe calls for. My problem is not one day this week have I met the calories of 1200. I have had to add an extra protein bar or shake to reach it. Even today, with putting my days worth of meals in My Fitness App it says that I will only have 1258, and I am supposed to have 1500. For example, today is a HC day. This is my menu: Breakfast: Denver Omelet with a banana Snack: Turkey Melt (from Bod-e app) Lunch: Roasted Beef and Veggie Stir Fry with Brown Rice, 1 cup of extra veggies, and slivered almonds Snack: Quest Protein Bar Dinner: Italian Herb Chicken and Sweet Potato. So where am I going wrong? What do I need to add? I want to make sure that I am getting enough calories to fuel my body.

    • Team Powell - July 23, 2014

      If you’re following the portion sizes in the book, you should be hitting the daily calorie count, so I’d double check your portions and make sure your calorie counts are correct. You can also add two fist sized portions of veggies (the non-root/non-starchy type) to every meal, so that might help. One thing – on a high carb day, you don’t want to eat almonds as they are a healthy fat. Hope this helps!

  96. Cindy - July 23, 2014

    Good Morning Heidi,

    I have a question…I have been doing The Shred for several months and lost 30 lbs from it. For the last month and 1/2, I have plateaued and have not lost a pound. So I ordered Chris’s book, made up my menu, and started this week. I have FINALLY pushed through the plateau and am starting to lose weight again. I must say that I LOVE the recipes in the book. I follow the menu to a T. I am pulling recipes from the book and the Bod-e app and have made them exactly as the recipe calls for. My problem is not one day this week have I met the calories of 1200. I have had to add an extra protein bar or shake to reach it. Even today, with putting my days worth of meals in My Fitness App it says that I will only have 1258, and I am supposed to have 1500. For example, today is a HC day. This is my menu: Breakfast: Denver Omelet with a banana Snack: Turkey Melt (from Bod-e app) Lunch: Roasted Beef and Veggie Stir Fry with Brown Rice, 1 cup of extra veggies, and slivered almonds Snack Quest Protein Bar Dinner: Italian Herb Chicken and Sweet Potato. So where am I going wrong? What do I need to add? I want to make sure that I am getting enough calories to fuel my body.

  97. Lynne - July 20, 2014

    Would hummus be an acceptable fat?

    • Team Powell - July 21, 2014

      It depends on what exactly is in the hummus. Since it’s mostly made from chickpeas, it would qualify mostly as a carb. If it has added fat, it would probably be best eaten as part of a reward meal or on a reward day.

  98. Gena - July 7, 2014

    I had been on the Easy Cycle and seemed to get stuck (weight plateau). I switched to the Turbo Cycle and the reward days (even with staying within the 2500 calories) set me back and then I spend the rest of the week getting it off. My weight has plateaued and I’m having an extremely difficult time getting out of it. I have 15 pounds to lose and don’t know what to do. Should I go back to the Easy Cycle? What can I do??

  99. Shannon - July 7, 2014

    Hello! I CrossFit ~4 times a week, train for Olympic lifting a few times a week, and get some gymnastics in on the weekends. I have about 20 lbs of fat to lose to make it down to 21-22% body fat, which would make me much more competitive. Which carb cycling plan should I try? I’d like to get rid of these 20 lbs as quickly as possible!

    • Team Powell - July 7, 2014

      Hi Shannon: With your workout schedule, you might want to try the Fit Cycle. Best of luck! :)

  100. Lindsey - July 6, 2014

    I just finished reading Chris’s first book on 7 day carb cycling “Choose to lose” and I’m so excited to get started tomorrow! However I’m really wanting to try the turbo cycle. I didn’t realize the book I bought wouldn’t have that info. I’m familiar with the classic cycle but what is the workout schedule like for the turbo plan?

    • Team Powell - July 7, 2014

      Hi Lindsay: If you’ll follow the info in the Turbo Cycle post, you’ll be good to go. The only difference between it and the Classic Cycle (in “Choose to Lose”) is the schedule of low and high carb days. As for the workout schedule, it’s the same for all four carb cycles (Easy, Classic, Turbo, and Fit). The 9-Minute Missions in the second book (“Choose More, Lose More for Life”), called “Shapers” in “Choose to Lose,” are a bit different. Instead of doing Shapers Monday, Wednesday, and Friday, you do a 9-Minute Mission Monday-Friday. You can get awesome results no matter which book you’re using for your workout plan. Hope that helps clear things up! :)

  101. Jenee - July 6, 2014

    Hi Heidi.

    I am a runner/lifter (5 times per week vs twice a week). 5’4″ female. I have just come off 2 months of lchf primal diet. I tried low carbs because I have ovarian cysts and hoped it might alleviate some of the symptoms that go along with those. I felt good and my running didn’t really suffer, but I did lose the ability to sleep at night and all last week I was experiencing heart palpitations before and during workouts. Scared and frustrated, I have added carbs back into my diet. I am a mom of 1, in good shape, but I could stand to lose about 10 lbs and get my booty up where it belongs. I work out pretty hard but these last 10 sometimes feel like the fight of my life. Will this eating cycle help me with that?

    • Team Powell - July 7, 2014

      Yes, it will! And please – if you have any more issues like you’ve described in your post – discuss them with your doctor. We want to keep you safe and healthy! :) You might also look at the Fit Cycle since you work out pretty intensely. You won’t lose the weight as quickly, but you’ll be able to better fuel your body for those workouts.

  102. ashley - July 5, 2014

    I want to do the turbo plan. I was wondering what a sample meal plan would be for a week on the turbo cycle?

    • Team Powell - July 5, 2014

      While we don’t have a complete week’s worth of sample menus to share, here are some ideas for both low and high carb days (all recipes are from Chris and Heidi’s books: “Choose to Lose” and “Choose More, Lose More for Life.”). Low carb day: Breakfast (within 30 minutes of waking): Basic Omelet with a corn tortilla to make it a wrap. Snack (3 hours later): A protein shake with a portion of a healthy fat, like peanut butter, mixed in. Lunch (3 hours later): Tomato Basil and Garlic Chicken with a portion of olive oil drizzled on top. Snack (3 hours later): Sonora Cottage Cheese with a portion of avocado. Dinner: (3 hours later): Lemon Chicken drizzled with salad dressing. High carb day: Breakfast (within 30 minutes of waking): Denver Omelet with a portion of your favorite fruit or oatmeal on the side. Snack (3 hours later): Greek Yogurt Parfait with a portion of low fat granola. Lunch: (3 hours later): Caribbean Jerk Chicken with a portion of brown rice. Snack (3 hours later): Protein shake with a portion of oatmeal mixed in. Dinner (3 hours later): Apple Cider Chicken.

      And remember, you can have veggies (the non-root/non-starchy type) with every single meal, and you can use any of the foods on Chris and Heidi’s approved foods list (in the book), in the proper proportions, to create meals to fit your needs. Happy Turbo Cycling! :)

  103. Kattie Grissom - July 4, 2014

    Hi heidi,

    I am 26 and I weigh 367 pounds. I want to lose weight but I just dont know where to start. On top of this I have a bad back and a lot of movement is extremely painful. What are somethings I can do to try to get this weight off?

    • Christie - July 24, 2014

      Kattie,
      After loosing almost 190lbs. without any weight loss surgeries, the best advice I can give you is to be committed. Even with physical barriers, take a step. That is one more step than you took to begin with. Discuss with your dr, your personal limitations. I started with walking to the stop sign, then around the block, then low impact water aerobics. When I watched tv at night, walk in place in front of your tv. Follow a healthy food regimen and don’t binge eat. Don’t hide and eat at night. And drink lots of water! I still drink about a gallon a day! And remember, you can do it.

  104. Tracy - July 3, 2014

    So I have a question, I have already lost 25 pounds but I have plateaued. So I bought Chris’s book choose to lose. I do cross fit three days a week and I also run 2-3 days a week. So you get Extra calories when you exercise. Also I am diabetic,.I am worried about getting too many lows on a low Carb day? Any suggestions would be great, thank.

    Tracy

  105. DIane - July 3, 2014

    I did one of these low to high carb diets and DIDNT lose a pound , my doctor said that evidently carbs are not my problem , so now I just exercise and not changing what I eat and have lost 10.5 lbs in 2 months .. so ill stick to what I am doing..

  106. chris - July 3, 2014

    I work 14 hours a day, then with my running around for the gym and kids I average a 18 hour day. Would I space out meals or add meals? Im having a hard time losing weight and getting very discourages. Please help

    • Team Powell - July 3, 2014

      Still eat 5 meals a day and do the best you can to work your eating schedule around your busy schedule. And make sure you’re following your chosen carb cycle exactly as outlined in the book. Remember – you can have a 2 fist-sized portion of veggies (the non-root/non-starchy type) with every single meal. And remember to drink your water every day too – 1/2 your body weight in ounces every day (150 lbs = 75 ounces). Dont give up – you can do this! :)

  107. Alex - July 3, 2014

    Hi Heidi, you are such an inspiration! Thank you for your great articles! What type of regimen would you recommand for a Crossfiter? Thanks.

    • Team Powell - July 3, 2014

      Any of the cycles would work. If you’re training for something, try the Fit Cycle. :)

  108. Nicol - June 22, 2014

    Heidi,

    I just finished CMLML and I loved it! However, what would you recommend for a person on the Turbo cycle to choose as snacks on low carb days? Thanks!

    • Team Powell - June 23, 2014

      You can choose any of the options under proteins, veggies, and healthy fats for snacks on low carb days. Greek yogurt is always a great choice, and nuts, and peppers…the list could go on and on. Just choose one item from each category and you’re good to go! :)

  109. Pam Radcliffe - June 21, 2014

    What if you can’t eat that many meals in a day?

  110. Meagen - May 9, 2014

    How many calories would be considered low-carb, and how many calories for high-carb?

  111. Sadie - May 6, 2014

    Please do a sample eating plan for this!

  112. cassie - March 28, 2014

    hi i would also like to know how many carbs on low and high days, i am 5’3 119lbs i am trying to lose some fat for mothers day weekend as my husband and i are going on a delayed honey moon (i was preg when got married) i have good muscle and i just want to lose a little more to show more defanition. also i have a lame desk job! any advise would be so great!!!! thanks and i love Chris show and i love when u appear on them:)

  113. Heidi Hearn - March 18, 2014

    Hi question on turbo cycle how many grams of carbs should I have on low day and how many on high days doesn’t say in Chris’ second book. If I can get some help thank you so much.

  114. Joanie macintosh - March 16, 2014

    Would love the eating plan for the turbo cycle please

  115. jo - March 1, 2014

    what foods can you eat on the turbo cycle

  116. Linda Wilkinson - February 20, 2014

    Hi! Thanks so much for writing about the carb cycles. I’m leaning towards the Turbo Cycle and wanted to know if you have a meal plan that goes along with this cycle. I’m 44 years old, 5’4 and weight 135. My goal is to lose 10 pounds. I love your site. Keep up the great work! Linda Wilkinson
    P.S. I’m friends with Kathie Morton. Love her fb profile pic of y’all. I’m so excited for her & Josh. : )

  117. dana - February 17, 2014

    Hi Heidi- I am trying the carb cycling for the first time- I tried the easy for 3 weeks and while I feel I am getting more solid, I am not losing lbs. In fact I feel heavier. So I am switching to the Turbo- my question is- on low carb days- what are the total carbs allowed? it seems like there are some carbs in almost everything…
    I am 130lbs & 5’2″ tall- I want to lose 11lbs- help please :)
    Thank you,
    Dana

  118. Laura - January 29, 2014

    When starting carb cycling and an excerise program is a “recumbent” bike okay to use, I have about 70 pounds I need to loose?

  119. Elvia - January 8, 2014

    I’ve started the Turbo this week and I am loving it, I know I’m only on my third day but because I am not eating all that sugar that I was eating I have much more energy during the day and dont feel lethargic. I truely hope that I can stick with it and make this change in my life that I so much need it. I’m starting at 244.4 lbs and I am hoping to drop down to at least 175 lbs.

  120. Christina N - December 31, 2013

    I’m starting with classic and then want to switch to turbo.
    What is the best amount of time on classic before the switch?
    Is it necessary to slingshot every fourth week or can it wait until a plateau?

    • admin - January 3, 2014

      You need to slingshot every fourth week. Stay on classic as long as it takes to keep your commitments.

  121. melissa - December 26, 2013

    for every meal do you have your protein, carbs, veggies, and smart fats?

  122. Amanda Foster - November 6, 2013

    Quick Q: I have reactive hypoglycemia and struggled today (high carb day of the turbo carb cycle). I had 3 drops in blood sugar. What should I increase? Protein, carbs, or fat? What can be an emergency go to without deviating from the protocols?

  123. Tiffany Cavegn - November 3, 2013

    I am extremely addicted to sugar and I’m concerned about cravings on the high carb days. Any advice which plan to use for 100 lbs to lose and a sugar addiction??.

  124. Sherry - October 22, 2013

    I need help please. Started the classic version of carb cycling with the hopes of getting it down in 2 weeks to move into the turbo cycle, but I need breakfast ideas at don’t include eggs. Also where does skim milk fall. Is it a protein or fat.? I’m struggling at breakfast because I don’t like eggs!! It would be helpful if somewhere there was actually a meal plan for a period of time to visualize. Any. Help would be appreciated!!

    • mike jojes - June 18, 2014

      Good breakfast meal. A protein shake. One bannana and a handful of nuts (walnuts almonds etc.)

  125. Brandy - October 17, 2013

    If you will print off the list from Chris’ website, it tells you exactly what is considered high carb & low carb. Also it is outlined pretty good in his book. But just for reference, foods like oatmeal, brown rice, sweet potatoes, bananas, whole grain (not whole wheat) bread are some high carb. Of course you are limited to one serving of those foods. Low carbs are veggies, protein, eggs, etc.

  126. Jo - October 15, 2013

    What are high carbs and what are low?!? If I’m to eat different ones different days, I’ll need to know what each are…

  127. Brynn - October 8, 2013

    I love this plan. It’s the perfect amount of guidance and structure but free enough to piece together a DIY Bootcamp. As a former binge eater I crave something that’s both independent and structured so I can keep myself feeling safe around food.

  128. Anjie - September 23, 2013

    I just finished the book but and I am ready to start turbo but I am still confused on what “high” carbs and “low” carbs are…or what those days meals should consist of ….I would appreciate help from anyone …Thanks

  129. Lavern - August 20, 2013

    I’m doing the turbo cycle and as soon as I wake up I do 20 minutes worth of kettlebell swings. I throw on an episode of Extreme Makeover: Weight Loss Edition for inspiration (Chantell’s episode is my favorite) and I do 10 swings and then rest 30 seconds over and over again until 20 minutes are up. Heidi, do you think that is a good morning work out for a female who has 150 pounds to lose?

  130. Tracey - August 20, 2013

    Was up until 2AM reading choose more lose more!! Just finished my breakfast for Day one of Turbo cycle. Plain steel cut oats (with some cinnamon) and eggs with green pepper and tomatoe. Im so excited to see how I do!! :)

  131. Shae McEntire - August 10, 2013

    I’ve been using this cycle for 3 weeks and have been losing 1lb every week. This program has definitely made me more aware of the kinds of food I eat and how they make my body feel! Thanks for educating me on carb cycling…it has been the difference I needed!!

  132. Vera Butler - August 9, 2013

    What is the best workout to do with this cycle when trying to lose 100 pounds?

  133. Sarah - August 8, 2013

    You guys will probably never really know the ripple effect you are having on the world! In just MY small sharing of your mission and success tools, there have been hundreds of lives changed! I can share the compassion and the drive, but I was lacking the simplicity of your system. thank you and god bless

  134. Janet Ivens - August 8, 2013

    Over 300 lbs I need to turbo cycle. The past couple of weeks I have started noticing nausea and faintness when I bend or do any exertion. Scared that its diabetes, too embarrassed to find out :(

  135. Kim Lechner - August 8, 2013

    Looking to lose almost 100 lbs and this seems like something I can stick to. A little confused on what you would consider low/high carb but will continue reading to see if I missed something.

  136. Michele - August 8, 2013

    What kinds of workouts could you do if you might feel less energetic on the 2nd LC day? Would HIIT or Tabata be out of the question?

  137. Christopher Lehnherr - August 8, 2013

    Sounds perfect for me! Hopefully I win the boom so I can try this!

  138. Kristi Harrison - August 8, 2013

    I’m really interested int trying carb cycling. I’ve printed stuff off to read about it and can’t wait to try.

  139. Brenda - August 8, 2013

    Well, I have downloaded the Choose More, Lose More for Life book on my kindle but I’ve decided I need the paper copy. I’m at least 120 pounds over weight and have decided to give your program a try. I hope it works!!!!

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