Carb Cycling: The Extreme Cycle

The Extreme Cycle is the newest addition to our carb cycling family and is the result of our years of experience helping our peeps successfully transform their lives on Extreme Weight Loss. If you’re already a carb cycler, then a lot about this new cycle will seem familiar. If you’re new to carb cycling, check out the carb cycling basics first, and then get cycling!

Here’s what an Extreme Cycle week looks like:

  • Monday: High carb day
  • Tuesday: High carb day
  • Wednesday: High carb day
  • Thursday: High carb day
  • Friday: Low carb day
  • Saturday: Low carb day
  • Sunday: Reset Day (and weigh-in day)

Those four consecutive high carb days will give your body a sense of normalcy and let you get into a routine with meal planning. Switching to two low carb days flips your weight loss into turbo mode, allowing you to burn the maximum fat, which is what we want, right?! And your weekly Reset Day (known as your Reward Day in other cycles), lets you eat all those foods you crave, boosts your metabolic rate, and actually helps you lose weight!

Just like with the other cycles, you’ll eat breakfast within 30 minutes of waking and every 3 hours thereafter for a total of 5 meals a day. When it comes to putting your meals together, this is what you’ll do:

  • Every breakfast—on both low and high carb days—contains a protein, a carb, and a fat.
  • On high carb days, for meals 2, 3, and 4, you’ll be eating a protein, a carb, and veggies. For meal 5, you’ll be eating a protein, a fat, and veggies.
  • On low carb days, all 4 meals after breakfast will contain a protein, a fat, and veggies.
  • And veggies—the non-root/non-starchy type—are totally “free” in the Extreme Cycle! You can enjoy them in limitless portions, and they are a huge key to helping you feel full throughout your day.

If you’ve been carb cycling with one of our other four cycles, you might have noticed a few changes in how the Extreme Cycle works. So why did we change how you’ll put your meals together? As with anything else, the more you do something, the more you learn and the better your methods become. Through all of our experience, we’ve learned that two secrets to weight loss are 1) adding a fat to breakfast to help slow down your digestion, and 2) removing that carb from dinner on high carb days prevents an evening rise in blood sugar and helps your body burn fat throughout the night. Sound good?!

Another awesome change on the Extreme Cycle? All your meals are planned out for you for all 21 days of the cycle! We’ve created 21 days’ worth of amazing meals for you, including Cheat Meals for your Reset Days. We’ve also included other options to make meal planning as simple and flexible as possible. And you can repeat the Extreme Cycle as many times as you want, or you can change to the Turbo Cycle if you need to shake things up a bit. And for all you macro counters (*hand raised*), calories and macros are figured out and listed for you with every single recipe. 🙂 If you’d like to put your own meals together, or are out and about and can’t meal prep ahead of time, follow this handy portion size guide:

  • Proteins: Palm-size portion
  • Carbs (grainy, starchy, and fruit): 1 clenched fist
  • Veggies: 2 clenched fists
  • Fats: 1 thumb
  • Sauces: 1 thumb

Are you ready to take your transformation to the extreme and lose those extra pounds in the fastest and safest way possible? Then grab a copy of Extreme Transformation, and let’s go!



  1. Cari Manselli - October 6, 2018

    Im trying to track my foods on mfp and I’m curious on how many net carbs we are suppose to have on low carb days. I know some days are different but if I could get an estimate that’d be great. Thank you.

    • Team Powell - October 8, 2018

      Hi Cari: Great question! We actually don’t count net carbs, we count total carbs. Hope that helps!

  2. Lorie - August 3, 2018

    Hi there!
    I just started to use your Transform app!! I”m trying to learn the “behind the scenes” of the carb cycle that was chosen for me. However, when looking at your carb cycle list I do not see one that matches what i was given on the App.

    My days are set out as Reward Day, then High Carb day – this continues to alternate all week. Wondering if I could get some more information on this to learn why this one was chosen for me.? thanks so much!! PS loving app and program so far 🙂

    • Team Powell - August 6, 2018

      Hi Lorie: Welcome to the app! To be sure I’m understanding your correctly, you have a reward day, then your HC and LC days alternate the rest of the week? If this is the case, this is the Classic Cycle ( The app chooses the best carb cycle for you based on which program you chose and your goals. It’s pretty amazing! It this is not the case, please reply, and I’ll be happy to help! 🙂

  3. Wesley - June 6, 2018

    So in the Extreme Transformation book, it says that if you make your own meals a man needs 250 calories from carbs per meal on a high carb day. I looked and saw that 1.5 cups of berries is 100 calories. With this math I should be eating 3.75 cups of berries per meal, if no other carbs eaten. This seems like too much sugar/fruit to be eating at once. Am I wrong? Should I not eat all carbs for a meal with fruit, but split it with granola or something?

    • Team Powell - June 7, 2018

      Hi Wesley: You can eat that amount of berries, or you can split that total carbs number between different carbs. Berries have natural sugar (vs. added sugar), so that’s totally okay. If you have any health issues where even natural sugar is an issue, then you’ll want to be mindful of that too. But basically, a carb is a carb, so fill those carb calories however you’d like to. Of course, we recommend eating 80% whole, nutritious foods, so that’s something to think about too. 🙂

  4. Dina - June 6, 2018

    When planning the reward day for the extreme cycle, would it work to finish up a week following the extreme cycle seven day pattern but then the next week do a six day pattern to make the reward day fall a day earlier? So three high carb,two low, then the reward day? Sometimes having that reward day fall on a day that will most likely be a cheat anyway gets tricky!

    • Team Powell - June 7, 2018

      Hi Dina: You can arrange your carb cycle schedule as best fits your needs, but we do recommend you keep the schedule the same week to week and not change your reward day from week to week and follow the carb cycle pattern as outlined. So if you begin your week on Monday, for example, your reward day will be on Sunday, and keep it that way except for major holidays (like Thanksgiving and Christmas, for example). If you’d like your reward day to be on a Saturday, then begin your week on Sundays, as another example. For the Extreme Cycle, you’ll always do 4 high carb days, then 2 low carb days, then your reward day. Hope that helps! 🙂

  5. Krista - May 16, 2018

    Hello, I have hypothyroidism and have found care bs do not seem to help me lose weight. Is the high carb meal plan good for those who have Hashimotos? Thank you.

    • Team Powell - May 18, 2018

      Hi Krista: With any health issue, it’s best to discuss any nutrition and exercise program with your healthcare team and then follow their recommendations for any modifications to the plan. Since what is best for one person with an issue could be different for another, we’d rather not make general recommendations. I hope that helps! 🙂

  6. Jeanie - April 15, 2018

    need help with calculating my macros to coincide with my carb cycling. How do I figure out what my totals will be for high and low days so that I can input them into my fitness pal… EEKKK help!! thanks!

    • Team Powell - April 16, 2018

      Hi Jeanie: There’s a “Create Your Own Meals” chart in this post that can help you figure out your numbers: One gram of carb or protein = 4 calories, and one gram of fat = 9 calories. You got this! 🙂

  7. Maria C. - March 23, 2018

    Hi Heidi 💜 O have a question…..I’m vegan, so can I eat legumes without cereals for dinner?
    Veggies are for free?
    In the low carb days I eat mostly soia, so I would like to eat lentils, lupini, peas, chick peas ….in the other days.
    I’bought both the book but still have doubts about legumes…. maybe because I’m Italian…. I’m trying to transalte everything hahahahaha thank you!!!!

    • Team Powell - March 26, 2018

      Hi Maria: On the Extreme Cycle, every dinner is a low carb meal, so you’ll want to stay away from legumes or any carbs and opt for vegan proteins and veggies. The same for any low carb meals – they are made up of a protein, fat, and veggies. You can choose proteins and fats that are low in carbs, and that will work! There’s a “Create Your Own Meals” chart in this post that can help you figure out how to put your meals together, and this should be very helpful as a vegan: And yes, non-starchy/non-root vegetables are free on the program. I hope this helps! 🙂

  8. Daniela - March 19, 2018

    Hi! I have a question🙋🏻 Low and high carb day, I need to eat the same amount of calories or no?

    • Team Powell - March 20, 2018

      Hi Daniela: High carb days are higher in calories than low carb days. There’s a great chart in this post that can be helpful in putting your meals together: 🙂

  9. Jamie - March 3, 2018


    In the extreme book it mentions that you can change to a turbo cycle for faster results. Following the same logic, I was wondering if you could also change the extreme cycle to a classic cycle version. Alternating low and high carb days with the last day being a reset instead of four high carb days and then 2 low carb days.

    • Team Powell - March 5, 2018

      Hi Jamie: The Extreme and Turbo Cycles have been shown to produce faster weight loss results, but you can follow whichever cycle works best for you. 🙂

  10. Devon - February 26, 2018

    Hi Team Powell!
    I am just beginning my journey of Carb Cycling and am extremely excited to see results! I just downloaded the app yesterday and this is my first high carb day. I am a bit confused on how to switch to a different cycle in the app. I want to do the extreme cycle with 4 high carb days and 2 low carb days to see faster results. The app has me set up on 2 high carb days, 1 low carb day, and then 2 high and 1 low carb day again. Is there any way to switch this around to do the extreme cycle, and if so how?
    Also second question, I feel my calories are so high I usually try to stay around 1500-1600 calories ( my weight being 148 lbs, I my height is 5′ 4″ ) It has me on high carb days at around 1950 and low carb 1750. Will I still see fat loss/weight loss with such high caloric intake?
    Thanks so much!!!

    • Team Powell - February 27, 2018

      Hi Devon: Welcome to Transform! Let’s get you some answers to your questions! 1) Which program are you following? If you’re following any program EXCEPT At Home/Weight Loss, your carb cycle will be chosen for you based on your goals. You can switch programs at any time, so that may be an option for you. 2) It is VERY common to be surprised at the amount of food you should be eating to reach your goals! Most people have the misconception (and “old school” mentality) that you have to starve yourself to reach your goals—this is not the case at all. For our approach, we start you at the highest calorie intake possible to boost your metabolism and prime your body, then if you EVER plateau, the program will adjust your portions in a “step-down” manner, to maximize your results and keep you losing. This is transformation the way it SHOULD be done! Your meal plan is totally customized to you and your goals, and so you can feel confident that if you eat all of that delicious food, you will achieve your goals! We hope you love the app!

  11. Coleen Hall - February 13, 2018

    I workout with weights 5 days a week and do cardio on two of those days. Would I still do high carb 4 days and low carb 2 days?

    • Team Powell - February 14, 2018

      Hi Coleen: Yes! Since, workouts are built into the program, you should be good to go!

  12. Erin - January 16, 2018

    Hi! Can you use the recipes in the Extreme Cycling book with classic carb cycling?

    • Team Powell - January 17, 2018

      Hi Erin: Yes! The recipes can work for any carb cycle. 🙂

  13. Claire Dimmock - January 16, 2018

    Hi. I am reading the book Extreme Transformation and gathering all information before i start but as i am from the UK a lot of the suggestions/meal plans we do not have here. I’m struggling to work out what foods to have?

    • Team Powell - January 16, 2018

      Hi Claire: You can sub any like meals (low carb for low carb, high carb for high carb, etc.) in the program based on what ingredients you can find in the UK. You can also sub like ingredients as long as the macros are pretty similar. You can do this!

  14. JL - January 3, 2018

    I’ve recently started the turbo cycle and I am slightly confused. The app mentions dinner being a low carb even on the high carb days. This differs from the portion size guide online which says to include protein and carb at dinner even on high days. If I am working out later in the day, after work at night should I be eating a carb and swapping out my lower carb meal for earlier in the day?

    • Team Powell - January 3, 2018

      Hi JL: For the Extreme Cycle from “Extreme Transformation,” and for all of the cycles on the app, all dinners are low carb meals. You should be okay working out at night even with a low carb meal. If you find that this isn’t working well for you, you can eat a small carb snack around your workout. If you’re following the Turbo Cycle in “Choose More, Lose More for Life,” you will have both low and high carb dinners depending on if you’re on a low or high carb day. I hope this helps! 🙂

  15. Stacie - January 2, 2018

    How critical is it to remove fat from meals 2, 3 and 4 on high carb days? I thought it was good to aim for a good balance of healthy fats, proten and carb. Also, what plan do you recommend for people who have a past of disordered eating, where restrictive food rules often end up backfiring in the brain?

    • Team Powell - January 2, 2018

      Hi Stacie: It’s very important to remove fats from meals 2-4 on high carb days in carb cycling. You will still have fat for meals 1 and 5 on high carb days as well as fat for all 5 meals on low carb days. So, on average during the week, you’ll eat a balanced diet full of all 3 macros. This post can help explain more of what we do in carb cycling and why: And as for choosing a meal plan, we always recommend you go with what will work best for you, no matter what that program is. And we don’t think of carb cycling as being restrictive, it’s more of a recipe to help you achieve your goals. You don’t include everything in every recipe, and in carb cycling, we don’t include everything (all 3 macros) in all meals, except for breakfast. I hope this helps – we wish you all the best!

  16. Stacie - December 30, 2017

    Can I spread three cheat meals over the week or is it important to do them all on one day? I would rather save them for date nights, parties, etc, which usually happen on various evenings. But I don’t want to upset the process either.

    • Team Powell - January 1, 2018

      Hi Stacie: It’s best to have your 3 cheat meals in one day. It’s important to have those extra calories on one day so they can boost your metabolism and prime your body for even more fat loss. 🙂

  17. Devry - December 27, 2017

    Ok, question. On the low carb day how much do I lower carbs? And do I lower my calorie Intake with that, or add more fats? Also, for a man that weighs 170, works out daily but has a sitting job what do you consider high carbs? I eat 150g for protein, and usually around 70g fats.

  18. Renee - December 21, 2017

    I have a bit of an embarrassing question. I have been following the app for a few weeks and am thrilled with the results and ease of following the program. My only concern is (and I said it was embarrassing) every time I transition to my low carb days, by lunch time the first day I have terrible diarrhea and a brutal headache. I am drinking 75 oz of water everyday and don’t ever miss a drop. My breakfasts are on par and I am eating every three hours like I am supposed to and following the recipes. Why is my body rebelling on those days? Thanks for the help

    • Team Powell - December 22, 2017

      Hi Renee: I’m so sorry you’re dealing with this. It can be common to have a bit of an adjustment when first going to low carb days, but it should get better. It might be a good idea to chat with your healthcare team about this just to make sure. I hope this gets better soon!

    • Diane - July 23, 2018

      I don’t know if you ever figured it out but I get headaches when suddenly dropping sugar and dio it might be regulated to the type of carbs you are eating. Lots of fruits or potatoes that turn to sugar faster more like refined sugar does? Try complex carbs instead. Just a thought.

  19. Alfredo Perez - December 7, 2017

    Hi. I recently got your app and I was wondering how long my workout is suppose to last because if I do all the exercises recommended I think it would last like 3 hours .
    There is around 17 exercises per day

    • Team Powell - December 8, 2017

      Hi Alfredo: Which program did you choose? Please reply, and I’ll be able to better assist you. You daily workouts should definitely take much less time than 3 hours a day. 🙂

  20. Susan - December 1, 2017

    I know that breakfast is a certain breakdown of macros for a reason. For the remainder of the Day is it important to keep the macros within the certain amount per meal or is it just important to keep within the tota amount of macros for the day total? So if I have a smaller lunch and then an afternoon snack, maybe a morning snack, does that work as long as by the end of the day I haven’t gone over my totals?

    • Team Powell - December 1, 2017

      Hi Susan: It’s best to stick with the macros per meal since each type of meal (breakfast, high carb, low carb) has a certain function in carb cycling. But we always recommend you do what will work best for you. 🙂

    • Susan Shropshire - December 2, 2017

      Thank you for the reply! If I am trying Intermittent Fasting and doing a 14/10 (starting out) window, should I do my carb cycle like this:
      breakfast around 10:00 and do my protein (150c), carb (100c) and fats (100c),
      lunch around 12-1:00 and do my breakdown for low carb or high carb days
      snack/meal around 3:00 —that’s the same breakdown as a meal for high carb/low carb?
      dinner at say 6:30 with my breakdown of high carb/low carb.

      So on a high carb day, I am eating around protein (450c), Carbs (700c) and Fat (280c) = 1430 cal.
      And a low carb day, protein (600c), carbs (190c) and fat (400c) = 1190 cal.
      **BTW I am getting my totals from your and Chris’s book Extreme Transformation 🙂 great book! I think I have all my calculations right.

      For me to get in my 5 snack/meals, should I add one after dinner maybe 7:30-8:00? That is my cut off time for my fasting window. Or should I do more per meal? I am just thinking if I up my fasting window to 16/8 I would be eating constantly from 12:00-8:00 to get my calories/macros in lol

    • Team Powell - December 4, 2017

      Hi Susan: With carb cycling, you already have a 12 hour fasting window between meal #5 and meal #1 the next day. If you’d like to increase that fasting window, you’ll need to adjust your eating schedule to get all of your calories into your eating window by decreasing the number of meals/combining meals. We still recommend you have 2 1/2-3 hours between meals if at all possible. I hope that helps! 🙂

  21. Rebecca - October 24, 2017

    Hey Team Powell

    Fist of thank you for all your hard work! I used Chris’s first book with great success. I just recently bought the new book with the Extreme Cycle from Amazon Kindle. I really like it. As always I use my own recipes and food that is available in the Country I am currently in. The calorie count for Protein, Carbs and Fats on one of your posts really help. Also the Apendix in the book is a great help. But here comes the problem I tried printing the Apendix to have it more readily available and for recording in the 21 day sheets. But the print outs are such a bad quality that I can barely read them if I can print them at all. Is there a solution to the problem? Could I contact Amazon or you directly to get a PDF of the Apendix? Please let me know.

    Have a great day and thanks for all

    • Team Powell - October 25, 2017

      Hi Rebecca: I’m apologize, but we don’t have the PDFs available for download. One thing you can try is to access the book through the Kindle app on your desktop, then screenshot those charts you’d like to print, and print them out. I’ve done this before with Kindle books I’ve purchased, and it worked! I hope this helps, and we hope you love the Extreme Cycle! You can totally do this! 🙂

  22. Lis - October 21, 2017

    Would I lose weight faster if I didn’t have a cheat day? Or is the cheat day important to “keep the metabolism guessing”? I’m struggling to know what is acceptable during the “reset day” 🙂

    • Team Powell - October 23, 2017

      Hi Lis: Yes, the cheat day is important to achieve your goals. It helps you take care of any cravings you have during the week, and it allows your metabolism to reset, which leads to more weight loss. On your cheat day, you can eat any foods you’d like (healthy, treats, or a combo of both) up to 750-1000 extra calories over a high carb day, so 2250-2500 calories. Hope that helps! 🙂

  23. Bethany - October 17, 2017

    Hi! I purchased the book and have been looking at carb cycling with he 4 hi carb days and 2 low carb, but when I do the macros for each meal to come up with my own meals, but still follow the calorie intake for all 5 meals a day. ex: 4 calories for protein and carbs and 9 for Fat I come up with barely 1000 calories for each of these days during the week and I feel as if that is very low. Especially for myself who is following your book and I lift weights as well. Any feedback would help.

    Thank you,

    • Team Powell - October 18, 2017

      Hi Bethany: There’s a “Create Your Own Meals” chart at the end of this post that will help you put your own meals together: It’s done in calories, but just convert those calories to grams using the 4 cals/gram for proteins and carbs and 9 cals/gram for fats. This should be very helpful for you, and it should get you to the correct calories/day! 🙂

    • Bethany - October 18, 2017

      Yes, this is what Ia m using, but not the low carb days the fat and carbs come out to be the same in grams so it doesn’t make much sense unless this is how it is suppose to be?


    • Team Powell - October 18, 2017

      Hi Bethany: I apologize for any confusion. Per the calories outlined in the chart, for Low Carb days, your breakfast will be 37.5g protein, 25g carbs, and 11g fat. The other 4 meals of the day will each be 37.5g protein, 7.5g carbs (or less), and 11g fat. Does that make sense? If not, please reply, and we’ll get this figured out. 🙂

  24. Sheri - October 16, 2017

    Hi Team Powell,
    I’ve purchased the Extreme Transformation book and I’ve been doing the extreme cycle for 8 weeks. My body fat has gone down from 22% to 19% while my weight has stayed basically the same or gone up. I’m recovering from mono/mold illness so my workouts are limited to 2-3 strength sessions per week due to lethargy on many days. I took a week off from the cycle, but I’m starting back this week. I need to know how important it is to have 5 meals per day The entire time I did the carb cycle before, I had a difficult time with meal 4 because it’s right before my only time to work out. Could I wait to have it after my workout and only have 4 meals a day and get the same/similar results? Maybe eat every 3 1/2 hrs instead of every 3 hours? I appreciate your help.

  25. Lis - October 12, 2017

    For breakfast, can steel cut oats and berries qualify as being both my carb and my protein? Or do I need more protein than what is in the steel cut oats?

    • Lis - October 12, 2017

      I’m needing to be dairy-free. So I’m struggling to find more protein ideas without having eggs at every meal 😉

  26. Texcean Krebsbach - October 10, 2017


    I was wondering if you could tell me if the Transform App is similar to the Vemma App? I followed the Vemma plan and had great success. I was bummed when it went away.

    Also, is there a free trail for a week or so to test it out before purchasing it? I would be very appreciative if there was anything like that available.

    Thank you so much

    Texcean Krebsbach

    • Team Powell - October 11, 2017

      Hi Texcean: The Transform App has a complete nutrition and workout program, and it’s customized to you and your goals. As you progress towards your goals, your nutrition and exercise program changes to help you progress even further. There really is nothing like it on the market! You can sign up for as little as a month to check everything out. We hope you love it! 🙂

  27. Lis - October 9, 2017


    It’s been a few years since I tried carb cycling. When I did, I was super successful using the Turbo Cycle. Now, a few years later, I have found myself in a terrible rut again, and in dire need of some weight-loss, carb cycling again! I was planning to just do the Turbo Cycle again (because that is what I am familiar with), but now I am hearing about the new Extreme Cycle. Can you tell me which cycle would be best and fastest for me to lose weight? I am a creature of habit and it’s hard for me to “accept” that eating MORE carbs will be faster to lose weight! I am 35 years old and have 60 lbs to lose. Thanks for the help – love you guys!

    • Team Powell - October 10, 2017

      Hi Lis: I’d go with the Extreme Cycle – it’s awesome! And don’t forget to make and keep those small, simple daily promises to yourself, and here’s a post that can help with those: You can do this! 🙂

  28. Connie succarde - October 8, 2017

    Hello, I’m new to carb cycling and have been researching though your site. I am 5’4, 47 yo female and weigh 200. I plan to continue weight training as well as some cardio. I’m confused as to which cycle I should use, the turbo or extreme. Which has been proven for maximum weight loss? Also, what is the lb loss difference between the two?

    • Team Powell - October 9, 2017

      Hi Connie: Welcome to carb cycling! I’d start with the Extreme Cycle as it’s outlined in this post and in Chris and Heidi’s book, “Extreme Transformation.” As far as a rate of weight loss, that depends on your biometrics, exercise intensity/frequency/duration, and how well you stick to the nutrition program. We recommend a 10% weight loss goal in the first 90 days. You can do this! 🙂

  29. Verona McClements - September 9, 2017

    HI i live in Northern Ireland is ur recommended to get ur book? Or is it American based? Foods etc?


    • Team Powell - September 11, 2017

      Hi Verona: Most of the foods should be available in your area. We try to keep them as simple as possible. 🙂

  30. Mel - August 12, 2017

    Can I change the sequence of the meals on Low Carb days? Would it be okay to start my first meal as protein and fat and my second meal consisting of what would be the breakfast meal with protein, fat, and carbs?

    • Team Powell - August 14, 2017

      Hi Mel: Since each type of meal (breakfast, low carb, high carb) has a specific role in Chris and Heidi’s carb cycling program, it’s best to keep them in the order they’re outlined each day. 🙂

  31. GiGi - July 20, 2017

    Hello Team Powell,
    I have been doing the extreme transformation. Even though the recipes in the book are delicious I’ve been on the Extreme Cycle for awhile and want to start planning my own meals. On day four (page 107) I see the guidelines but am a bit confused. what does the <30 calories on high carb days and the <30 calories on low carb days mean? Your help is very much aprreciated.
    Thank You

    • Team Powell - July 21, 2017

      Hi Gigi: Each gram of fat = 9 calories, and each gram of protein or carbs = 4 calories, and you can use this info to put your own meals together. For example, your breakfast will have 150 cals from protein, 100 cals from carbs, and 100 cals from fat. This equates to 37.5g of protein, 25g of carbs, and 11g of fat. I hope this helps!

  32. Ryan - July 8, 2017

    At the moment I am currently doing the Turbo Carb Cycle, after reading Choose More to Lose More… I’m wondering what I should do for excercise on this plan. Right now on the Turbo Plan I’ve been losing fat (not muscle), just fine, but I would like to build more muscle which is why I figured I should give this a try. Should I continue doing 9 minute missions and the hour long cardio session that is described in Choose More to Lose More, and then do my own additional resistance routine, or should I cut out the missions and just do my own thing? Thanks!

    • Ryan - July 8, 2017

      Also, do I still need to do a slingshot week every 3 weeks or so?

    • Team Powell - July 10, 2017

      Hi Ryan: We recommend doing a slingshot week every 4th week. 🙂

    • Team Powell - July 10, 2017

      Hi Ryan: You can definitely do your own resistance training in place of the 9 Minute Missions if you’d like to!

    • Ryan - July 10, 2017

      Can I do my resistance training routine in addition to my 9 minute missions in the morning, or would that not be a good idea?

    • Team Powell - July 11, 2017

      Hi Ryan: If you have your own resistance training program, you can skip the 9 Minute Missions altogether. 🙂

  33. Jennifer - June 17, 2017

    I’m 43 and starting to get back in shape. It is not as easy to shed the fat and replace it with muscle as it was at a younger age. I’m not a weight conscious person. I eat balanced and healthy. I’ve always been able to maintain my weight and don’t diet. This time, however, I feel like I need a boost to push my body to change. I’m running 30-40 min 3-4 times a week and doing weight training 3 times a week, sometimes more. I’m feeling firm but this time around my fat, especially obliques and back in general, is holding its ground. I’d like to try carb cycling but not sure if I go with fit or another for 7 days then change to fit? Please advise.

    • Team Powell - June 19, 2017

      Hi Jennifer: You’re doing awesome! I’d begin with the Extreme Cycle, and up to an hour of cardio/day (6 days a week) + strength training are already included in the way the program is designed, so you should be good to go! You can do this!

  34. Bethany Jane - June 15, 2017

    Hello Heidi and Chris-

    I’m new to the carb cycling method and recently picked up one of your books. I’m confused. According to the information in Choose More, Lose More for Life it states that for breakfast you should eat protein/carb/veggies. On your HC days to eat protein/carb/veggies for all five meals and LC days protein/fat/veggies for all five meals. The above is introduced as the newest cycle and it states eat protein/carb/fat for breakfast and on your HC days to eat protein/carb/veggies for all the rest of the meals except meal 5 where you eat protein/fat/veggies. Which is the latest recommendation for someone who has 25 or so pounds to lose?

    Thanks much!

    • Team Powell - June 16, 2017

      Hi Bethany Jane: Different cycles follow different meal plans, and the Extreme Cycle is the newest cycle based on Chris and Heidi’s experiences with their clients since “Choose More, Lose More for Life” was published. As with anything in life, the more you do something, the better you get at doing it. You can lose 25 or so pounds using any of Chris and Heidi’s carb cycles, so choose whichever cycle will work best for you. And you can change cycles at any time too. You can do this! 🙂

  35. jill - June 7, 2017

    so i’m interested in the turbo carb cycle, can anyone at any percent body fat start this? or do you need to be at higher or lower percent for this to work for you?
    also, i have the book (and LOVE it) but was wondering how I find a good macro count for following this plan. is it in the book? or located on this site somewhere?
    thanks so much, you rock!!! 🙂

    • Team Powell - June 8, 2017

      Hi Jill: Yes, anyone can use the Turbo Cycle. If you’ve got “Extreme Transformation,” it is in the book, but here’s a post that can help with figuring your macros for each meal (it has the same info as the book):

  36. Jill - May 28, 2017

    I’m new to this site. Where can I find a sample meal plan for the Extreme cycle? And is this plan the better of the two (between Extreme and Turbo). Thank you!

  37. Mojgan - May 6, 2017


    I was wondering if my calorie intake is 1500 and then I burn, say, 200 calories at the gym, I don’t eat that back do I? Apart from the protein after obviously. I’m just wondering because I’m worried my calorie deficit is too high.


    • Team Powell - May 8, 2017

      Hi Mojgan: You are correct – if you’re wanting to lose weight, you do not eat back any calories you burn through exercising. To lose 1 pound of fat, you need to have a 3500 calorie deficit, and you can space this out throughout the week as you’d like to. For example, if you have a 500 calorie deficit each day of the week, this will equate to about a 1 pound loss per week. Hope that helps! 🙂

  38. wi - May 5, 2017

    Just bought the Extreme transformation book, I’m preparing my own recipes, Could you please tell me, coconut flour would be considered a fat, carbohydrate or protein? Thank you

    • Team Powell - May 8, 2017

      Hi Wi: Coconut flour has a good amount of fat as well as carbs, so it doesn’t really fit into any single category. If you use coconut flour, it counts as part of a fat serving and a carb serving as well, depending on how much you use. Hope that helps! 🙂

  39. Brandy - May 1, 2017

    Hi I’m doing the Transform App Program. When wanting to add in green veggies do I adjust macros to add them in ?

    • Team Powell - May 2, 2017

      Hi Brandy: You’re not able to add in your own foods yet (we’re working to add that option to a future update), but since green veggies really have very little calorie/macro impact, you should be good to go!

  40. Brandy - April 30, 2017

    Hi is it okay to do most of my meals as grab n go? Thank you !

    • Team Powell - May 1, 2017

      Hi Brandy: If that’s what works for your schedule, that’s totally fine! If you can add in some non-root/non-starchy veggies with any meal, that will help make sure you’re getting all those nutrients your body needs. 🙂

  41. Brandy - April 30, 2017

    Hi I recently purchased the Transform App, I love it . Just wondering how many hours apart do you space meals ? Also how many hours prior to bed to stop eating ?

    • Team Powell - May 1, 2017

      Hi Brandy: We recommend eating breakfast within 30 minutes after waking and every 3 hours after that for a total of 5 meals a day. If you work out first thing in the morning, here’s a post that can help you figure out the eating and working out thing: Hope that helps! 🙂

  42. Megan - April 26, 2017

    Hi Heidi and Team Powell!
    I’ve just started with your Transform app, and so far it is awesome! I’ve also gotten my fiancé on board, since we’d both like to lose some weight and get in shape for our wedding next year. (I’m 5’2″ and 138lbs). One problem I’ve run into so far is finding time to both prepare and eat all five meals every day – my fiancé and I are both teachers, so we work 10-11 hour days as well as some hours on the weekends, and it’s been a real challenge to shop and prep all of these different meals. I don’t want to stop the program because of this – do you have any suggestions? Thank you for everything!!

    • Team Powell - April 27, 2017

      Hi Megan: Congratulations on your engagement! 🙂 You can totally repeat meals during the week, which will really help with meal prepping. And be sure and take advantage of those Grab N’ Go and Quick Prep options too.

  43. Nina - April 21, 2017

    Hi! I am a vegetarian. Can I still do the extreme cycle? If so, what are some examples of protein I can eat for my protein portions. Thanks so much!!!

  44. Kimberly - April 13, 2017

    Hello, I have recently bought the Extreme Transformation book. Since I cannot afford the new Tranform app due to being on disability and want to be able to input my own foods, etc, any suggestions on how to follow the extreme cycle using MyFitnessPal? The book states 1500 calories for a woman, even though the Transform App shows much higher calories, etc. What is a good ratio to use for macros for high carb days and low carb days to incorporate into MyFitnessPal so I can follow the Extreme Cycle? I appreciate the information, as this is the first time I will be trying carb cycling and want to be successful at it. Thank you!

    • Team Powell - April 14, 2017

      Hi Kimberly: The calorie recommendations in the book are very general, although they can definitely help you achieve your goals. The calorie recommendations in the app are totally customized to you and your goals, so there will be some differences between the two. There is a “Create Your Own Meals” chart in this post, as well as some great meal planning tips for the Extreme Cycle, and this can help you figure out your macros for carb cycling: You can do this!

  45. Erika - April 12, 2017

    I have read that it’s important to do your intense workouts that include weight lifting on high carb days when carb cycling. Does this tenant hold true on your program? Five consecutive days of intense exercise seems a bit much. Thanks for the help!

    • Team Powell - April 13, 2017

      Hi Erika: Both your workouts and the nutrition needed for those workouts and for your goals are incorporated into your program, so you’re good to go!

  46. Rebecca - April 9, 2017

    Can you please define in terms of calories what “doubling” the carb portion during slingshot week means? Heidi’s plan defines a normal high carb day as 100 calories protein, 200 calories carb for a meal. So for doubling the carb am I eating 400 calories of carb per meal? Thanks!

    • Rebecca - April 9, 2017

      And to clarify one more thing…doubling the carb to 400 cal/meal would equate to about 2000 calories for the day, compared to 1500 if the carbs are 200/meal. Thanks!

    • Team Powell - April 10, 2017

      Hi Rebecca: You are correct!

    • Team Powell - April 10, 2017

      Yes, that is correct! 🙂

  47. Rebecca - April 8, 2017

    I’ve been on a plateau for literally months and just started carb cycling. I did a few weeks of turbo and just finished one week of the extreme cycle, and I am still stuck. I have not tried a slingshot week and ‘m confused about it. A normal high carb meal on the extreme cycle is 100 calories of protein and 200 calories carb. So during the slingshot week, does this mean I would have 100 calories of protein and 400 calories of carbs? Also, would you still include a fat with breakfast and dinner instead of a carb? Thanks so much!

    • Team Powell - April 8, 2017

      Hi Rebecca: The slingshot week is super important, so I’d definitely do one. You’ll have a whole week of high carb days, just as you’d normally do a high carb day + you’ll double the carb portion of any meal that contains carbs. You’ll still include a fat for breakfast too, but keep those low carb dinners as they are. Hope that helps!

  48. Saina - April 6, 2017


    I’m looking to lose 10 – 15 pounds, and I’m wondering which program you would recommend for me? Is the turbo or extreme cycle best? I’m 5’8 and 143 pounds at the moment. I work out about 4 times a week at home. I run twice a week. Thanks!

  49. Amanda - April 5, 2017

    Hello! I just started using the Transformation app and am loving how well rounded it is. My one concern and confusion lies with how much fat I am consuming on low carb days. I am 5 ft. and currently weigh 120 lbs. I chose the Turbo cycle and my low carb day has me eating about 68 grams of fat. Typically I have tried to keep my fat around 45 grams. The “grab and go” meal options often include cheese as a fat option and I am wondering if it would be better if I chose more healthy fats such as nuts, avocado on a regular basis rather than processed cheese?

    • Team Powell - April 5, 2017

      Hi Amanda: The cheeses in your meal are not processed cheese, and they do have added nutrients like calcium. If you’d rather not eat cheese, then you can change to another recipe that better fits your preferences. The fats in the program play a very important role in helping you achieve your goals, so trust in the process, and you’re good to go!

  50. Maria - April 3, 2017


    Love your programs, but I’m getting a bit confused about what program I should choose now. When I suffered of water retention I followed the classic cycle program and I lose 4 kg like I wanted. I couldn’t go to the gym cause I suffered back pain. Now I’ve been doing crossfit for 4 months and I’m still following the classic cycle, but I go the gym on Monday, Wednesday and Friday (low carbs days). I read that I should train myself on high carbs days but cannot go to the gym on the other days.

    I wondering, how do I know which cycle is best for me now? I don’t want to gain kg and I want to keep and nurture my muscles. Can you give me some tips please?

    Just another question. Are these cycles good for lifetime???

    Thank you so much,

    • Team Powell - April 3, 2017

      Hi Maria: Yes, you can use this program for life! And here’s a very long description of the different program, and I hope it can help you choose which program works best for you. First (and most excitingly), you are never STUCK to any program. Once you’re a TRANSFORM member, you have access to ALL of our programs – Weight Loss, Physique, and Cross Training – and can switch from one program to another at any point in time if you would like. Simply put, Chris and Heidi have built 3 “paths” of transformation to choose from. On EACH path, there is the option to SHRED DOWN and LOSE WEIGHT. So if you choose Physique or Cross Training, rest assured you will reach your weight loss goal! You’ll simply choose that option AFTER you choose the type of training you want to do.

      Each of the training programs below has several more “paths” within to create a custom experience for you. Don’t worry, with a few questions about your goals, the app will help direct you to the right path.

      PHYSIQUE – This “body sculpting” program and will help you sculpt your body to the specific shape that you want. Want to lean out and create a nice bikini body or get ready for a wedding? There’s a program in here for you. Want to build lean muscle mass and/or shred down? There’s a program in here for you. The programs are different for men and women, AND there is both Beginner AND Advanced programming to suit your needs. This program requires gym access. If you have a home gym with limited equipment, you can use the Modifier Movements provided to make it work. This is the program Chris and Heidi follow prior to stepping on stage for their physique and bikini competitions.

      CROSS TRAINING – Athletes or anyone wanting to BE an athlete needs to do this program! For beginner up to advanced athletes, this CrossFit-style program will challenge and strengthen you like never before! Best part about this program? You can do it WITH or WITHOUT access to equipment. Stay-at-home moms looking for their inner athlete…do our Bodyweight Cross Training program! All you need is a $20 at-home pull up bar and a box (or chair). If you’re looking to increase your strength and have access to functional training equipment, try out the Fully Equipped Cross Training program. This is what Chris and Heidi did prior to their CrossFit competitions.

      WEIGHT LOSS – This method of training is PERFECT for the person looking to take that very first step toward Total Transformation. This is the tried-and-true training method they’ve used to create hundreds of HUGE transformations, and it is complete with Modifying Movements so you can work around injuries and joint pain. This program is also wonderful for the stay-at-home mom who prefers lower impact movement. The intensity on this program is what you make it. If you push hard, it will be tough. If you need to slow down, you can!

      Hope that helps! 🙂

  51. Emily - March 20, 2017

    Heidi. First off thank you sooo much ive been carb cycling for a year now with great results. Ive been on turbo plan. I workout everyday weight training then cardio in evening. Lately ive noticed not much energy day after lc day. My muscles feel weak those days. I feel like i need more carbs for amount of training im doing. What would you suggest? I was thinking of doing extreme cycle. I just dont want to go backwards in any way. Not much fat to lose at this point focused on muscle gain. Thank you sooooooo much from the bottom of my heart. If it werent for extreme weight loss who knows where i would be ❤❤❤❤

  52. Angi Wasson - March 9, 2017

    So how do you decide which plan to start with? I’ve recently lost 40# and have another 40# ish to go. The reason I ask heavy is because I don’t eat anything. Eating is annoying and instead of trying to make proper choices (which I am not entirely sure what this are) I chose nothing. I can literally live on 4 granola bars a day.
    I’ve recently started trying eat more and more I can actually put food onto my stomach before 10am!
    Which plan should I start with?

    • Team Powell - March 10, 2017

      Hi Angi: Congratulations on losing 40 lbs – that’s awesome! I’d start with the Extreme Cycle and take baby steps as you begin a new program (and a new way of eating). You can do this! 🙂

  53. Allyson - March 9, 2017


    I am 5 ft & 4 in tall & 120 pounds. I want to lose 10 pounds. I went to the website you all suggested to find what my macros should be. How do I adjust my macros for the high carb and low carb days? Also, how many calories should I consume on reset days?

    • Team Powell - March 10, 2017

      Hi Allyson: If you’d like to carb cycle using macro tracking, it’s best to work with a macros coach who can put a carb cycling program in place based on your body composition, workout routine, and goals. Since this is a very individualized number, working with a coach is a great idea.

  54. Jaime - February 28, 2017

    Hi Heidi!
    I am about to start your program and am confused about what calories to aim for… here is see 1500. However, a calculator I followed from another post tells me 1740 to lose weight. I am a 40 year old athlete and weigh about 130lbs. … a runner and also lift weights, do Pilates, yoga, etc. I have been undereating for some time and it’s caused me to lose muscle and gain fat. (Ugh and oops!). I want to be healthy and lean. Probably need to lose less than 10lbs. What is your advice for me now?

    • Team Powell - February 28, 2017

      Hi Jaime: The calorie recommendations take into account both cardio and strength training, so you should be good to go with 1500 calories a day!

  55. Heather - February 27, 2017

    I need to lose 40 pounds without getting saggy skin. Which program do you recommend? I really want to tone while I am losing.


    • Team Powell - February 27, 2017

      Hi Heather: I’d do the Extreme Cycle – you can totally do this!

  56. Heather marlow - February 19, 2017

    Really excited to start! My friend has had great results. I’ve been doing the 21 day fix for a while with great results but need a new boost. My question is. Can you give me a rough estimate of measuring with the “fistful” or “palm” are carbs like 1 cup or 3/4 c and are proteins like 6 oz? Thanks so much!!!

    • Team Powell - February 20, 2017

      Hi Heather: Congratulations on your results! There’s a “Create Your Own Meals” chart at the end of this post that outlines how to put your meals together calorie-wise for each macro in each meal: This should really help!

  57. Cherrie - February 11, 2017

    Hello Team Powell, first off, I love all your shows and you’re the cutest couple ever 🙂
    I wondering, how do I know which cycle is best for me? I need to safely lose well over 100 pounds.
    Thank you,

    • Team Powell - February 13, 2017

      Hi Cherrie: I’d do the Extreme Cycle. It’s the newest cycle, and it’s the result of Chris and Heidi’s work with their contestants over the last few years. It works, and you can totally do this! 🙂

  58. HMaddux - February 9, 2017

    Hi! I’m trying to drop some weight before a beach trip in 2 weeks. Which carb cycle program would you recommend?

  59. danny fonseca charafeddine - February 8, 2017

    Hi Team Powell. Last year I had great success with your carb cycling. I lost 36kg (80lbs) in 3-4 months using Turbo Cycle, which actually was alot tougher than expected when I think back. I weighed down to around 98 kgs and I’m now at 102kg. Though my weight has stayed there for a while, my body fat % has gone down and im now at about 17-18. My goal is build lean muscle and lower my body fat to around 11-12%. Thats my current goal. Which ones of the cycle is BEST GEARED towards A) fat loss and B) muscle gain? I’d go back to the Turbo cycle but I feel as its to restricting for my liking. Im 6’4 and train hard 5 times a week with a mixture of HIIT and strength training. I have already watched the video at so there is no reason to redirect me towards that. Instead I would like an opinion as to which cycle you think is the best for the goals I have in mind.

    1st – get to 11-12% body fat
    2nd – build lean muscle

    Looking forward to your opinion, Team Powell!

    Best regards,


    • Team Powell - February 9, 2017

      Hi Danny: I’d try the Extreme Cycle. It’s Chris and Heidi’s newest cycle, and it’s awesome! And if you’d like another possible option, there’s some great info in this post: Hope this helps! 🙂

  60. Nicole - February 5, 2017

    After my workout at night I always take glutamine for muscle recovery. I was wondering if an extra scoop of protein in the day (after I’ve exhausted all my macros for the day) will hinder my goals. I’m following the Extreme Cycle and am feeling great, btw! Since all the macros are laid out for me, I’m finished with them by dinner. Should I cut my macros down a bit to adjust to the shake after my workout at night?
    Also, how do Heidi and Chris plan their meals when carb cying? I’m still learning how to prep on this new plan.

  61. Melissa - January 28, 2017

    Hi! I recently bought the book Extreme Transformation over my winter break. I am currently in college, and I’m truly struggling with healthy eating habits because of the food provided here. I would love to follow all the meal plans in the book, but being a college student, that just isn’t realistic. Are there any tips or tricks you can give me in order to eat food from my café that will follow the carb cycling??? Thank you so much!!

  62. Nicole - January 28, 2017

    Hi there! I am doing Extreme Cycle and I love it. Great results. I’d also like to follow my macros and carb cycle while staying in an X# of macros fir both high/low carb days. Is there an equation to help me figure out what my specific macros should be for both days?
    Thanks for you time.

    • Team Powell - January 30, 2017

      Hi Nicole: There’s a “Create Your Own Meals” chart in this post that can be very helpful: And remember, each gram of protein or carb = 4 calories, and each gram of fat = 9 calories. 🙂

  63. Janet - January 26, 2017

    Janet – January 26, 2017

    Today is day1 of Metabolic missions for me… I haven’t done any type of exercise in months, I injured my knee when I got over zealous with my workouts and Boom! It was over for me, I could barely walk to do my job, let alone workout. Slowly found myself slipping into old eating habits and here I am, knees hurt more than ever, my back and joints are in constant discomfort. I did the MM today and am still sweating while I sit here and type this. I plan on walking tonight after I prepare supper, am hoping I can get my husband out the door with me, we will see. Thank you.

  64. Allison - January 16, 2017

    I just started the Extreme Cycle and have a question about the workouts. If I’m doing HIIT 30-45 mins 6 days a week, should I still incorporate cardio everyday? Or would the HIIT double as strength and cardio?

    • Team Powell - January 16, 2017

      Hi Allison: Your HIIT can count as your cardio. 🙂

    • Allison - January 17, 2017

      Also, would RXBars be good for high carb days? (210 Cals, 8g Fat, 19 Net carbs, 12 Protein)

    • Team Powell - January 17, 2017

      Hi Allison: These bars have a bit too much fat for a high carb meal, and they also need a bit more protein. There’s an awesome chart at the end of this post that can help you know how to put your meals together: Hope it helps! 🙂

  65. Kelli - January 16, 2017

    Hello! We have been doing the extreme cycle for 4 weeks now and have been really enjoying the food and the results. My husband lost during the slingshot week and I gained 3.5lbs. Is that normal?

    When measuring the meats and sweet potatoes, etc., is it the weight precooking or after cooking that we should use?

    • Kelli - January 16, 2017

      Also, we take an omega 3-6-9 that has 35 grams of fat from chia and flax seeds. Should we take this at a specific time of day so it doesn’t mix with the carbs? Or should it matter?


    • Team Powell - January 16, 2017

      Hi Kelli: Did you mean 35 calories from fat? If so, you can take this any time and you’ll be okay. 🙂

    • Team Powell - January 16, 2017

      Hi Kelli: It can be possible to gain a bit of weight during the Slingshot Week since you’re eating double carb portions and carbs can retain water, but things should get back to normal quickly! For measuring foods, if the recipe calls for pre-cooked foods, then I’d go with those measurements. If it calls for cooked, use those measurements. There really isn’t a big enough difference between the two to worry about. If you’re preparing your own meals (without a recipe, like meat and veggies, for example), always go with cooked when measuring. Hope that helps! 🙂

    • Kelli - January 16, 2017

      Hi! It was 35 calories from fat, 3.5 grams total. Also, the triple berry recipe uses kashi go lean cereal, can any of the go lean cereal be used?

    • Team Powell - January 16, 2017

      Hi Kelli: Yes, any of those cereals would be great!

  66. Aimie - January 14, 2017

    hi! I just purchased the book. If I want to meal prep for me and my husband would I just double the portion sizes on the food shopping list provided? Also, can I get a suggestion for protein powder to use. Thanks!

    • Team Powell - January 16, 2017

      Hi Aimie: Since many of the men’s portions are more than the women’s portions (this can be true with ingredients also), you really can’t double the portion sizes. And Chris and Heidi recommend low-fat, low-carb protein powders with around 20 grams of protein per serving. Hope that helps! 🙂

  67. Tana - January 13, 2017

    Hello Team Powell! I have a question about the extreme carb cycling and tracking macros! I am a female – what should my macros be for high carb days and what should the be for low carb days? I have the book but cannot find this info in there, I will be using some of the recipes in the book but will also be making my own so I would love to know this! Thank you!

    • Team Powell - January 13, 2017

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

  68. Dae - January 12, 2017

    Hi Chris!!!! I absolutely adore you!!!! Love Extreme Weight Loss one of my favorite shows!!!! But anyways I just wanted to know if I could lose more than 10% in the first 90 days because my BMI is 55%.

    • Team Powell - January 12, 2017

      Hi Dae: Chris and Heidi recommend a 10% weight loss goal for the first 90 days for everyone. You can do this!

  69. Gina - January 11, 2017

    I have never been big into carbs eating them maybe 2-3 times a week.
    A- Is is ok to eliminate carbs altogether on certain days?
    B- I would also like you insight on using raw honey rather than other sweeteners? (for in oatmeal or coffee)
    C- I hate the taste of protein powders, so am I able to substitute a protein like egg whites or just omit it?
    D- When your meals have Greek Yogurt is that Plain or any flavor we choose?

    Thank YOU

    • Team Powell - January 11, 2017

      Hi Gina: Let’s get you some answers to your questions: A. It’s best to include carbs in your diet in the right amounts in the right times (as outlined in carb cycling). Carbs do have some very important functions for good health and weight loss, and you can learn more about this in this post: B. Chris and Heidi recommend no calorie sweeteners like stevia, truvia, and xylitol. C. You can substitute other protein sources for protein powder if you’d like. Here’s a post that offers several meal planning options on the Extreme Cycle: D. Chris and Heidi recommend fat-free plan Greek Yogurts. Hope this helps – you can do this!

  70. Chad - January 10, 2017

    When following the extreme transformation slingshot week do we still have a cheat day on day 7 or is that still a high carb day with double the carbs? Can we eat from the clean cheat meals in the book for day 7? Also, do we double the carbs in breakfast for the slingshot week? Thanks!

    • Team Powell - January 10, 2017

      Hi Chad: For the slingshot week, day 7 is a high carb day with double portions of carbs for every meal that contains carbs.

  71. Sandi - January 8, 2017

    What do you recommend for someone who can’t eat snacks during the day. I am a hygienist and I’m unable to eat in between meals.

    • Team Powell - January 9, 2017

      Hi Sandi: Here’s a post that can help you figure out a meal schedule that will work for you: Hope this helps! 🙂

    • Katgafoo - January 16, 2017

      Hi Sandi! I too am a hygienist. I know how crazy it gets – with not even time to pee! LOL!
      In our practice we have a mini fridge close by where I can store my lunch/snacks. Here’s what’s worked for me; When it’s time to re-fuel, after I’ve dropped my tray off in the sterilization area, I wash up, grab my nitrate-free turkey breast slices (low carb days) in a mini covered container) and have a few bites and wash it down with a few gulps of my protein shake ( pre-made before work) . I carry my shake and little snack container back to my op where I have a side cupboard for personal items and place my shake and container of remaining turkey there. Wash up, flip the room, finish my turkey and shake, and then have a few water swishes before bringing in the next client. If you don’t have a fridge near by then perhaps a small lunch bag with an ice pack to store the shake/ etc. and place in a cupboard in your op. On high carb days, before work, I make two protein shakes blended with frozen berries for my ‘snacks’. It can be done with a little planning – and you are so worth this little gift to yourself! Best!

  72. Chad - January 8, 2017

    Could you clarify something please? I am getting ready to do my first slingshot week and am reading how to do it. It seems the extreme book and choose more lose more describe them differently. Extreme says to do 7 high carb days and double your carbs every meal. Choose more lose more says 7 high carb days in a row but to follow the meals exactly like a normal high carb day (no doubling of carbs per meal). Which is correct? Also, do I continue choosing a breakfast from the extreme cycle book that is carb, fat and protein since its supposed to be high carb?

    • Chad - January 9, 2017

      Also, what are we supposed to follow for meal #5? Will it be low carb/high fat like on normal high carb days or will each meal of the day for 7 days be high carb? And, how will the reward day be done since the 7th day is still high carb? Can we choose clean cheat meals from extreme cycle to follow for the 7th day?

    • Team Powell - January 9, 2017

      Hi Chad: Please see my previous reply…for meal #5, you’ll do it as normal high carb day. And your reward day will be a high carb day also with double portions of carbs. Hope that helps!

    • Team Powell - January 9, 2017

      Hi Chad: Yes, the slingshot week is a bit different between the two books. For the Extreme Cycle, each day will be a high carb day, and you’ll follow the regular high carb day meal outline AND double the carb portion for every meal where you’d normally eat a carb. Hope that helps!

    • Chad - January 9, 2017

      Would breakfast carbs also be doubled?

    • Team Powell - January 10, 2017

      For the slingshot week, yes. 🙂

  73. Crystal - January 8, 2017

    Feeling a bit frustrated. I’ve just done one week of the extreme cycle and am really looking forward to a reset day today after feeling crazy restricted on this diet and having a hard time finding meals to fit my macros that I like. But I’m willing to do that to lose the weight. However… I felt fine on Friday, but on Saturday (second low carb day) I had NO energy, felt foggy and had a massive headache all day. Not a good combo for a mom of three little kids. Again, I might be able to tolerate that if I was losing any weight. BUT this entire week my weight has been slowly creeping UP. I gained two pounds (which is the high end of my fluctuation limit). I’m doing the strength training and 50 min hard cardio 6/week. So I’m confused and frustrated, and not feeling well on this cycle. Is any of this normal at the start, or is this cycle just not for me?

    • Crystal - January 8, 2017

      I should mention that I’m a pretty petite person so 2 lbs on me is like 5 or more on someone else. Also wondering if this is water weight since I’ve increased my water intake? And if so, when will this normalize and stop showing as gains on the scale? I know the number on the scale isn’t the most important thing, but this first week…. it shouldn’t be going up like it might with muscle gains. I’m a regular exerciser and eat mostly healthy, just never carb cycled before.

    • Team Powell - January 9, 2017

      Hi Crystal: This can be a normal reaction for some people, and it should get better. And remember, it can take your body a bit of time to adjust to a new way of doing things, so give the Extreme Cycle another week, make sure you’re following the meal plan exactly, drink your water every day (1/2 your body weight in ounces), watch your sodium intake, and hopefully, this week will go better! And here’s a blog post about meal planning on the Extreme Cycle that might help also: 🙂

  74. Rush - January 7, 2017

    In extreme cycle do we have to do slingshot week? Tq

    • Team Powell - January 9, 2017

      Hi Rush: A slingshot week after every 21 day phase is highly recommended.

  75. Nicole - January 6, 2017

    Thank you to the Powells and their team of people who help so many!
    Ok, so if the Turbo cycle has more low-carb days (which is when the fat burning really kicks up) is the big secret ingredient to making the extreme cycle more effective the omission of carbs at every meal #5 (even on high carb days)? Why wouldn’t it then be most effective to follow the turbo cycle pattern of low-low-high-low-low-high-reset but with the meal recommendations from the extreme cycle, specifically no carbs at meal #5 on high carb days? How does adding more high-carb days help increase fat burning? Currently on week 1 of extreme cycle, with intent to drop to turbo after round 1, and trying to understand the mechanics of it all.
    Question #2 is I read that during slingshot weeks you double your carbs. Does that mean your daily caloric intake goes up? Or should you adjust the percentages?
    I’m well seasoned on the fitness aspect but am a rookie carb-cycler (because it’s hard and I’m a picky eater, ha). Trying to kick the stubborn last 10 lbs after my twin pregnancy! Very excited and hopeful that this will be the missing link.

    • Team Powell - January 6, 2017

      Hi Nicole: Let’s get you some answers to your questions: 1. The Extreme Cycle came about after a few years of Chris and Heidi working with their clients and fine tuning the carb cycing process. Chapter 2 gives a really good explanation. 2. Yes, since you’re doubling your carbs, your caloric intake will go up during that week. While it seems counter-intuitive, believe me, it works! You can totally do this!

  76. Tiffany Hammonds - January 2, 2017

    Hey! Just started the book this morning and am excited. I broke my leg in September and am still not weight bearing. I have certainly gained about 10 lbs since the injury. Any advice on the exercise portion with a broken leg? Thanks so much!

    • Team Powell - January 2, 2017

      Oh no! So sorry to hear about your injury. Upper body work should be okay, and chat with your doc about anything else just in case. And remember 80% of weight loss is nutrition, so stick to the nutrition plan, work out as you can, and you can do this!

    • Kelly - January 7, 2017

      Ask your doctor if chair workouts are ok. There are some fantastic free youtube videos for advanced aerobic chair workouts. I was surprised by how intense some of them were! I liked that it was set to music like regular aerobics class. Did these when I had knee surgery.

  77. Brittanie Pierce - January 1, 2017

    Hello, I am a part of your dietbet, and seen the information regarding carb cycling. I have long been looking at carb cycling, but have been confused as to how to make it work for me as a runner. I did buy your Extreme Transformation book, and really like how it is laid out. My only concern is with running. I am currently training for my first marathon. I run Tuesdays, Thursdays, Fridays, Saturdays, and Sundays. Sunday is my long run day and is anywhere from 11-14 miles, and will eventually increase to the highest amount being 22 miles. My rest days are Monday and Wednesdays. Does the cycle need to go 4 days high carb in a row, 2 low carb in a row, and then the reset day? I want to make sure my body has the fuel it needs for training days. Would low carb days work better on rest days? Otherwise the book is great, and I love the recipes and meal plans. I am still working on reading it (just bought the Kindle version yesterday). Thank you so much!

    • Team Powell - January 2, 2017

      Hi Brittanie: You can move the HC and LC schedule one way or the other to better fit your training program. And if you find your energy lacking on any of your training days, you can add in more carbs to help. What an awesome goal!

  78. Mrs. Adams - December 30, 2016

    I am 36 years old and I mother of 3 boys. I am 5’5″ and I weight 283 pounds. The only time I have to workout is from 4 – 5am M-F, My weekends are more flexible. I have time in the evening but I am normally to exhausted from work and kids to do anything. I also have my own business on top of my day job that requires my time. I wanted to know what cycle you would suggest for the fastest weight loss and what workouts. (I have a treadmill, stationary bike, rower, boxing bag, resistance bands, ball, battle ropes). Any advice you can provide would be appreciated. You and your husband are such a motivation. Thanks for all you do.

    • Team Powell - December 31, 2016

      Hi Mrs. Adams: I would recommend the Extreme Cycle, and you can find complete meal plans, food lists, and workouts in Chris and Heidi’s book, “Extreme Transformation: ( And you can get links explaining the workout plan in this post: It sounds like your workout schedule is on track – just make sure you’re doing both cardio and strength training. You can do this!

  79. Phaedra - December 18, 2016

    Hi, I’m about to start the Extreme Cycle and know from past experience that sometimes (even with major planning!) when you’re on the go, it gets tricky to always have pre prepared snacks on hand. To avoid reaching for the worst snack choice I often have a Quest bar in my bag as a backup, can you please tell me if Quest bars are okay for high carb or low carb days on the Extreme Cycle as a snack option? Thanks!

    • Team Powell - December 19, 2016

      Hi Phaedra: Quest and like bars are great options for a low carb meal!

  80. Kelli - December 7, 2016

    Hello! Which of the 5 cycles would be best for trying to lose 20lbs and 60lbs relatively fast or the quickest possible? My husband and I are wanting to begin carb cycling but would like to do the same one to keep meal planning as simple as possible. Also, would you suggest for us to do more exercise, strength/hiit, on top of what you suggest in the books? Or just do what’s listed in the books for best results? Lastly, are all the cycles 21 days? And which one typically yields the quickest results?

    • Team Powell - December 7, 2016

      Hi Kelli: I’d start with the Extreme Cycle (, and it can work no matter how many pounds you’d like to lose. As far as typical results on any carb cycle, it’s difficult to say since people adhere to the program differently, have different beginning body compositions, and have different goals. We recommend a 10% weight loss goal for the first 90 days. As far as exercise, you can incorporate your own strength program if you’d like to, and Chris and Heidi recommend up to an hour of cardio a day (Monday-Saturday). Hope that helps – you both can do this! ?

  81. Dawn Mason - December 6, 2016

    On low carb days, what is a general guideline of how many grams of carbohydrates to stay under? For a woman?

    • Team Powell - December 6, 2016

      Hi Dawn: If you follow the plan as it’s outlined, all your macro counting is taken care of for you! Chris and Heidi tried to make things as simple as possible. You can do this! 🙂

  82. Mary Hernandez - December 5, 2016

    If I usually wake up in the morning to sneak my Cardio in before my boys are up. Do I need to eat breakfast before my workout since the its recommended to eat within 30 minutes of waking up? Or can I eat after my Cardio?

  83. lakiesha - November 29, 2016

    I am 5’4 and 165 pounds with 37% body fat. I am trying to lose 40lbs and 20-25% body fat by April 15, 2017. Which carb cycle would you suggest?

    • lakiesha - November 29, 2016

      Training for a body competition- so I lift 4 days a week and do 1hr of cardio a day

    • Team Powell - November 30, 2016

      Hi Lakiesha: The Extreme Cycle could definitely work for you. If you’re already lifting and doing cardio, that can take place of the Metabolic Missions (strength training) and Accelerators (cardio) that are talked about in this program. You can do this! 🙂

  84. Jessica - November 21, 2016

    Hello, I have been trying to follow the Classic Carb Cycle for a few weeks now (about 6) and not seeing much improvement. I am trying to get below 20% body fat and lose the belly fat which is my most problem area. I am one of the freaky people addicted to counting macros and calories in the Lose It app so I know my carb, protein and fat levels daily. Some issues I have been facing are getting the protein levels higher than the carbs in on low carb days as I am a vegetarian. In being a vegetarian I end up eating a ton of veg on my low carb days, then my carbs still greatly outweigh my protein so I was hoping you could clarify – Do veg carbs count towards your carb levels? And I mean the lower carb veg like spinach, asparagus, broccoli, cauliflower, cucumber, green beans… On my low carb days I end up eating eggs/egg whites/greek yogurt/tofu and loads of veg to fill up. What I’d like to know is – Would this truly be carb cycling if my carbs (due to vegetables) are still really high on low carb days? I am truly at a loss of how to drop this belly fat and would very much appreciate your advice.

    • Team Powell - November 21, 2016

      Hi Jessica: Yes, the carbs in veggies can count towards your daily carb totals if you’re tracking macros. And to truly carb cycle, you’ll need to keep those carbs within the recommended ranges. Are you eating the recommended amounts of fat? Both fats and proteins can definitely help you feel fuller longer. And for your belly fat, unfortunately, you can’t spot reduce. Any extra fat will leave your body in it’s own unique way, so keep following your carb cycle, workout as recommended (up to an hour of cardio Monday-Saturday + strength training/Metabolic Mission), and you’ll achieve your goals! 🙂

  85. Anne Gacquerelle - November 20, 2016

    I have 2 questions if you could please help me:
    1/ I have been trying the Turbo Cycle for almost 2 weeks but went totally overboard the second week on both HC days AND reset day. I am a Yoga teacher and between the teaching, my own Yoga practice plus 9-minute missions and shredders (not everyday for the latter though, just lack of time), it is a lot. I am just wondering if this cycle is right for me and if I should switch to the Extreme which seems more accessible to me (more carbs). Could I have your advice on this?
    2/ Because I need time in the morning for Yoga practice, I can’t eat 30 minutes after getting up. I tried different schedules and tweaking everything around but it just does not work. I end up eating 1h30 after rising. Any advice on this?
    I thank you a lot in advance for your help. Anne (France).
    PS: I have 8 pounds to lose.

  86. Bryant Turner - November 19, 2016

    This was great knowledge Team Powell. I’m grateful for the time and effort it took you to share this with us. I have a question, I’m really muscular and not concerned about loosing weight. I’m 210 and want to gain another 10lbs of muscle without gaining any more fat. I’m new to carb cycling. Do you have a carb cycle program catered to individuals who want to build muscle instead of loosing weight?

  87. Cashmere - November 18, 2016

    I am having trouble losing weight because I keep caving in to my cravings. I did the Atkins diet with no exercise and lost about 12 lbs in a week. I was too lethargic though and gained all of that back plus more. I lose about a lb a day if I low carb, but I am just trying to lose it the fastest before Christmas. Which works faster for maximum weight loss? the Turbo Cycle or Extreme?

    • Team Powell - November 18, 2016

      Hi Cashmere: I’d start with the Extreme Cycle. It’s the newest cycle, and it works! You can get lots of great info in this post as well as in Chris and Heidi’s newest book, “Extreme Transformation” ( You can do this! 🙂

  88. Brett - November 14, 2016

    Would either Oh Yeah ONE bars (210 cals/ 7g f/ 22g P/ 6g net carb) or PowerCrunch Bars (200 cals/ 13g f/ 14g P/ 7g net carb) be approved for Low Carb days? I’m not a huge fan of the Quest Bars and Kind+ bars are great but don’t have a lot of protein.

    • Team Powell - November 14, 2016

      Hi Brett: Oh Yeah bars would be a good option for a high carb day. They don’t contain enough fat for a low carb option. Power crunch bars could work for a low carb meal since they do have a good amount of fat. 🙂

  89. Dina - November 12, 2016

    Hello again
    Ok so for extreme cycle it’s 1200 calories LC
    And 1500 calories HC
    Can I follow this chart

    Because I read that extreme was 1500 Cal on both high n Low carb

    Which one is it

    • Team Powell - November 12, 2016

      Hi Dina: Yes, you’ll aim for 1500 calories on both low and high carb days in the Extreme Cycle, and you can use this chart to plan your meals. 🙂

  90. Dina - November 12, 2016


    I’m having trouble with the 3 hr apart for snack and meal in the a.m
    I wake up at 7:30 and end up eating at 8:30 since I need to feed my kids and get them on the bus and my lunch break can only be taken at work at 12:00…is it ok to snack around 10:30 and then have lunch at 12:00…in the afternoon I’m usually ok with the 3hr mark…just wondering if it’s ok to have a snack earlier than 3 hrs if I have no choice or do I wait to eat at 12:00 lunch and keep my morning snack for after supper after 3hrs

  91. Kerri R. - November 4, 2016

    So I started on the Fit carb Cycle this week. I’m 5’8 and 172 pounds. I want to stay at this weight if not gain BUT of course wanting to lose belly fat and continue to gain muscle. On my previous question, you suggested this cycle. I’m kind of confused now. LOL. Thanks

  92. Melanie - November 2, 2016

    Hello, quick question. Doing the Extreme cycle. Can you recommend a decent tasting protein bar that I could fall back on if needed? Looking for high carb meal substitute and also a breakfast if you have any suggestions, I would greatly appreciate it.
    Thanks and adore you guys:-)

    • Team Powell - November 2, 2016

      Hi Melanie: There are so many options, and what people like as far as protein bars can be very different. If you’re looking for a true meal replacement bar, try and stick to these macro percentages: Breakfast: Protein: 30%, Carb: 40%, Fat: 30%, High Carb Meal: Protein: 40%, Carb: 50%, Fat: 10%, Low Carb Meal: Protein: 40%, Carb: 10%, Fat: 50%. Hope that helps! 🙂

  93. Allison - November 2, 2016

    I’m sure I’m in information overload at this point, but I’m really excited to start carb cycling!! I don’t generally feel a dip in energy on Low Carb, so I was planning on starting the Turbo cycle next week. However because I can’t leave well enough alone, I also read a good deal of the Extreme Cycle book. I’m very weary about eating high carbs 4 days in a row, but I like the updated meal formulas a lot (such as low carb/add fat on HighCarb Meal 5). Would it be ok to implement that portion for the Turbo Cycle?

    • Team Powell - November 2, 2016

      Hi Allison: Since each cycle is a bit different for certain reasons, it’s best to stick to one cycle completely. 🙂

  94. Chery - October 31, 2016

    One last question, during sling shot week on extreme, I understand I am to follow high carb plan for 7 days and double the carbs. Do I not worry that I am over 1500 calories? Thanks for all your help.

  95. Chery - October 31, 2016

    If all is going well on the extreme plan, do I need to sling shot on week 4 or can I hold off until I hit a plateau?

    • Team Powell - October 31, 2016

      Hi Chery: We’re excited to hear about the success you’re having on the Extreme Cycle! We recommend doing the Slingshot Week every 4th week – this helps you to not have any plateaus. 🙂

  96. Cathy - October 28, 2016

    Hi Heidi,
    I was following the Turbo Cycle and got great results 2-3 years ago. I fell off the plan and now I need to start over. I have about 20 -25 pounds to lose to get down to lowest weight I obtained with the Turbo Cycle (106 pounds 🙂 – which was calculated to be my ideal weight by personal trainer). Would it be best to do the Turbo Cycle or the Extreme Cycle for fastest weight loss? I want to gain some muscle but lose some fat at the same time.
    Please let me know your thoughts and any suggestions.
    Thank you!

    • Team Powell - October 28, 2016

      Hi Cathy: Both cycles can work, and since you had great success with the Turbo Cycle, you can totally follow that cycle again. The Extreme Cycle also works very well, so it’s really up to you. You can do this! 🙂

  97. Jamie - October 28, 2016

    I read that any vegetables are “free” in this plan. Does that mean that they do not count toward the 1200/1500 calories per day?

    • Team Powell - October 28, 2016

      Hi Jamie: Yes, non-root/non-starchy vegetables are “free,” and you don’t have to count them towards your calorie count, but you certainly can if you’d like to. It’s always a good idea to count everything you put in your mouth – it helps keep you accountable. 🙂

    • Mackensie Polys - November 18, 2016

      I am just starting with the low carb day…you say veggies are “free”. Do I count the carbs in the veggies towards the macro percentages that you give for low carb days? ie….40P/10C/50F
      It’s pretty hard to stay below the 10% carbs even with a salad if you count the veggies.

    • Team Powell - November 18, 2016

      Hi Mackensie: It’s best to count everything you put into your mouth, and since the “free” veggies are so low in carbs, I wouldn’t worry about their carb impact on low carb days.

  98. Daisy - October 25, 2016

    I am about to start the extreme transformation day 1 but first I have a question before I begin. In the book the meals are all planned out but lets say for all 4 high carb days can I eat the same meals all 4 days for example Day 1 meals for the next 4 days???

  99. Emilie - October 25, 2016

    Hi Heidi and Chris. I’ve been on the Turbo cycle for 4 months, great results! But I’ve been stuck on a plateau for 2 weeks and decided to try the Extreme cycle.

    I alternate cardio/hiit 6 days a week. What days of the extreme cycle would you recommend lifting weights for optimal fat burn?
    Thanks!! You guys rock!

    • Team Powell - October 25, 2016

      Hi Emilie: Congratulations! You can actually lift on any of the days, just be sure to only lift every other day so those muscles have a chance to recover and get stronger. Some people find it’s harder to lift on low carb days, and others don’t have a problem, so try it out and see what will work best for you. 🙂

  100. Daisy Cruz - October 21, 2016

    On your rest/Reward day can we still do cardio???

    • Team Powell - October 21, 2016

      Hi Daisy: You reward/reset day is on day 7, which is usually a rest day for exercise, and incorporating rest days is important. However, you can do some activities on that day if you’d like to.

  101. Jennifer - October 17, 2016

    I am a gastric bypass patient who started off at 309 lbs, and am now at 224lbs but I have hit that plateau!! What cycle do you recommend for me to try? I was thinking the extreme as I am a meal prepper, but need some advice! I work out a few days a week, both cardio and weights, own body weight workouts, etc. Help!

    • Team Powell - October 17, 2016

      Hi Jennifer: You’re doing awesome! I’d do the Extreme Cycle, and check it out with your healthcare team first. You can do this! 🙂

  102. Jo - October 17, 2016

    I have been carb cycling for a few months now high carb days on training days low carbs on non training days. Currently weight train 5 days per week.
    My main concern on the extreme which i am happy to try is the reset day. is it meant to be structured as in 5 meals a day , my main concern is that does it not blow all that you have spent the week doing especially as you already have the higher carb days ??

    • Team Powell - October 17, 2016

      Hi Jo: The Reset Day is a day when you can eat anything you’d like to up to 1000 extra calories (so a total of 2500 calories). And this day has been proven to actually help you with your weight loss goals, and it also helps you take care of those cravings so you’re less likely to binge. Give it a try – it works!

  103. Veronica - October 16, 2016

    Hi I’m really just learning about carb cycling but loving what I am hearing and reading about it so far. My highest weight was 360 and I am currently at 254. I lost it originally with Adkins and have maintained this weight for about 10 years now…well I hovered at 290-275. Now that I’m working out seriously I’ve managed to hover at 254. I said all of that to say this. I want to reach my goal weight of 155. I’ve done low carb, low calorie for so long anything different scares me. Seeking encouragement and peace of mind about switching to carb cycling. I thought the right path was 4 low carb/1 high carb for best results. But as I read your page and the Extreme carb cycle it seems just the opposite. I workout 6 days a week (cardio/strength training) about 1-1.5 hours. Knowing this, do you still suggest the Extreme Carb Cycle plan?

    • Team Powell - October 16, 2016

      Hi Veronica: Yes, we suggest the Extreme Cycle! It’s been proven to work over and over again with Chris and Heidi’s clients. Give it a try – you can do this!

    • Kristina - October 17, 2016

      Dear Veronica, you’re not in this alone. I know how you feel. I got so inspired by Chris and Heidi’s book and super easy meal plan, that I’ve been following it for 15 days now, already lost some pounds and the best part – my boyfriend’s happy that I’m cooking healthy for him too! 🙂 You just need to make that decision and trust the process. IT WORKS. Good luck.

  104. Kathryn - October 14, 2016

    Hi I’ve really wanted to try carb cycling but I’m just not sure where to start with calories and macros. I’m in nursing school with three kids so I don’t work out a lot. I sit in class most of the day, four days a week. I do 3-4 at home HIIT style work outs per week. My goal is to lose fat and inches. Which cycle should I start with and how many calories? I’m afraid of going too high with my calories because of my lack of working out. Thanks, Kathryn.

    • Team Powell - October 14, 2016

      Hi Kathryn: The Extreme Cycle is a great place to start, and everything is already figured out for you! And here’s a post with some great tips for meal planning on the Extreme Cycle: You can totally do this!

  105. Brittany Williams - October 13, 2016

    Is it okay to not have our cheat meal or reward day on Sunday? It’s extremely difficult for me to have it that day. Can we do it another day during the week?

    • Team Powell - October 13, 2016

      Hi Brittany: Your reward day can be on any day you’d like, but it needs to be the same day each week. Then your day 1 will be the next day and you’ll go from there. 🙂

  106. mel - October 3, 2016

    Thank you for your reply.
    Actually before Extreme cycle I tried a low carb diet for 2 months and lost 10 lbs. then it started to be not so effective and I switched to Extreme cycle.
    Do you think this might be the reason for my weight gain for the 1st week ?
    should I go on ?

    • Team Powell - October 3, 2016

      Hi Mel: If you’re introducing carbs – even the healthy ones – into your diet, it can cause a bit of a weight gain since carbs do retain water. But it’s nothing to worry about! We need the right mix of proteins, carbs, and fats in our diet, and this is taken care of for you in the Extreme Cycle, so you should be good to go!

  107. Mel - October 3, 2016

    Hi Heidi Team
    I read all your books. I did classic cycle before had good results but gained the weight back. Now I am on my 1st day of the 2nd week of the first extreme cycle. yesterday was my reward day , I weighed my self today and boom- 2lbs up?? I am so discouraged. please tell me what I have done wrong? And after 1st week of extreme cycle my waist was 1 inch up??
    is it something normal? or not?

    • Team Powell - October 3, 2016

      Hi Mel: It’s best to only weigh yourself on the morning of your reward day each week. After reward day, it’s very common for your weight to be up a bit due to what you ate during that day. Keep following the Extreme Cycle, only weigh on the morning of day 7, and you should be good to go! 🙂

  108. Brittany Williams - September 29, 2016

    How do we figure out the amount of carbs and fats that we should consuming on high/low carb days?

    • Team Powell - September 29, 2016

      Hi Brittany: Here are the macro percentages for the meals on the Extreme Cycle: 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%. 🙂

  109. Stephanie - September 26, 2016

    Hey guys!

    I weigh 265 and am 26 years old. I am also type 2 diabetic and was told to stick to lowering my carb intake being diabetic. I woukd like to loose 110 lbs. Which plan would work best for me?

  110. Vanessa - September 20, 2016

    I’m 5’2 114 pounds . I workout hard 6 days a week. ( HIIT, weight lifting, and crossfit) I am looking to loose a little far percentage but don’t want to loose any muscle mass. It seems like I store alot of fat on my armsite. What would be the best cycle for me to start with. Is it OK to do intense workouts on my low carb days ?

    • Team Powell - September 21, 2016

      Hi Vanessa: This cycle could definitely work for you, and workouts are built into Monday-Saturday of each, so you should be good to go!

  111. Lisa - September 12, 2016

    Hi I have a Question I am 5′ 9′ and I weigh 227 pounds was over weight for a long time I have lost some weight but how many Calories should I be eating in a day and what should I be eating after lunch because it says no carbs after lunch can you give me some snacks and some healthy meals so I can lose weight

    • Team Powell - September 12, 2016

      Hi Lisa: Here’s a post that can help you with meal planning on the Extreme Cycle: And aim for around 1500 calories a day. There are 21 days’ worth of meals as well as even more snack and meal ideas in the book – “Extreme Transformation,” as well as a complete exercise program and many other helpful tips and tools.

  112. Ashley Santos - September 11, 2016

    Hi! I have recently read both books and I am excited to start however I am really confused about which cycle to use. I have had success with low carb diets in the past but never stuck with them & I am very Leary about carbs so I am thinking the Turbo cycle would be better as the Extreme Cycle has more high carb days. I have about 150lbs to lose and I am wanting to stick to the one that will give me the best results in the least amount of time. So any and all advice would be appreciated.

    • Team Powell - September 11, 2016

      Hi Ashley: I’d start with the Extreme Cycle. It offers the right amount of carbs to help your body burn fat and give you the energy you need for workouts. You can do this!

  113. Erika - September 6, 2016

    Hi Heidi: I am starting the Extreme Cycle today and have a few questions:

    1) I wake up later in the day and my first meal is usually not until 9 AM. Do I still need to get 5 meals in even though I am winding down at night and eating at 9 PM seems late? Are there any negative consequences of only having 4 meals?
    2) Since I do better with numbers, what should my caloric maximums be for high and low carb days?

    Thanks for all the help and encouragement!


    • Team Powell - September 6, 2016

      Hi Erika: It is best to eat 5 meals a day, and aim for around 1500 calories a day on both low and high carb days. You can do this! 🙂

  114. elisa - August 29, 2016

    Hi, I’m trying to stick to the extreme cycle plan, following the 40 40 20 rule. Based on the 1500kcal a day, inserting such quantities in MyFitnessPal I came up with 150g protein a day, 150g carbs and 33g fat on HC days and 150g protein, 75g carbs and 67g fat on LC.
    First of all does that sound correct?
    If so, I’m finding it extremely hard to reach the 150g of protein na day, as I usually reach 100g max (I’m vegetarian but i try to fill up on your suggested vegetarian options pf protein and if I do respect the meal calory chart you give in the book I do not reach 150g either).
    Is eating 100g a day not enough and could be ruining my chances to be succesful in the program? If it sounds ok instead, …what am I supposed to do with the remaining macros? Higher the carbs % on HC days to 50 for example and do 50C, 30P,20F and viceversa on LC days or what do you suggest?
    thanks a lot!!!!!!

    • Jennifer - September 1, 2016

      I am on the extreme cycle and am wondering if fat free cream cheese, fat free mozzarella, and fat free whipping cream are allowed at high carb meals. Also, can coffee be consumed in between meals?

    • Team Powell - September 1, 2016

      Hi Jennifer: All of these would be considered fats, so you wouldn’t want to include them in any high carb meals. Plain black coffee can be consumed during the day, just be sure you’re getting all your water too. 🙂

    • Jennifer - September 4, 2016

      Is it okay to workout 7 days a week, meaning even on my reset day Sunday? Or can I workout 6 days but just make my off day Friday instead of Sunday which is my reward/reset day? Will it mess up the plan if I workout on my reset day Sunday?

    • Team Powell - September 4, 2016

      Hi Jennifer: You should be okay to move your rest day to Friday. Or, you could start your week on Saturday so your rest day and reset day are both on Friday.

    • Jennifer - September 5, 2016

      So sorry to bother you again but I am still confused about cheese. If I use cheese that has zero fat (fat free), Is that still considered a fat? Wouldn’t I be able to eat the zero fat cheese on a high carb day because it contains no fat.

    • Team Powell - September 5, 2016

      Hi Jennifer: We keep cheese – no matter what type – in the fats category. However, if you do eat it with a high-carb meal, be sure and count those calories towards your daily total. 🙂

  115. karine Archambault - August 23, 2016

    If my goal is to put on some muscles without taking too much fat, is the extreme cycle good for me?
    I am a women, 37 years old, 113lbs 17% fat…Hard to put on some muscles i put on fat very easily

    • Team Powell - August 23, 2016

      Hi Karine: You might want to try macro counting, and you can learn more about this here: And there are some other helpful links at the bottom of the post too. Hope this helps – you can do this!

  116. Tara Tanaka - August 21, 2016

    Hi Heidi – can you tell me where the Extreme cycle fits relative to the Classic and Turbo cycles for fat burning – i.e. is it between those two, or does it burn more fat than the Turbo cycle? Thanks!

    • Team Powell - August 21, 2016

      Hi Tara: The Extreme Cycle is the cycle we recommend since it’s the newest and most up-to-date cycle for losing weight. Give it a try!

  117. Lindsie Catherine - August 20, 2016

    Hi guys!

    I have a question. How do we know how many grams of carbs we should be eating on our high vs. our low days? I am 5ft 11″, and I am 150 lbs. I am quite slender, and have a hard time retaining any muscle. I also do crossfit 4 times a week. Do you have any suggestions?


    • Team Powell - August 21, 2016

      Hi Lindsie: There is a helpful chart at the end of this post (as well as some other awesome info): And here are the recommended macro percentages for 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%. 🙂

  118. Callie - August 18, 2016

    Hi i’m brand new to the extreme cycle and i’m a numbers girl. I know that the suggested portions are listed and the suggested calories for making your own meals but I would like to know what the suggested grams are for low carb, high carb, and breakfast meals and what my calorie goal should be. I’m 5’8 169lbs. and my current activity level is low (hopefully will be more soon). Hope to hear from someone soon! 🙂

    • Team Powell - August 18, 2016

      Hi Callie: You should aim for around 1500 calories a day, and here are the macro percentages to shoot for for each type of meal: 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%. Hope this helps – you can do this!

  119. Donna - August 13, 2016

    Been following the classic cycle and lost 30 pounds in 60 days (20 in the second month). I use fitness pal to track my calories and carb/fat/protein percentages. Question though, you say you can have unlimited vegetables (those on your list) but they add carbs/calories/protein to my daily total in my fitness pal. Should I just not track those vegetables? I get anal about staying under 1200/1500 cals on my low/high carb days.

    • Team Powell - August 13, 2016

      Hi Donna: The two fist fulls of veggies with meals on the Classic Cycle are included in those calorie amounts, but if you’re tracking calories on your own, it’s a good idea to count every calorie you put in your mouth. And congratulations on losing 30 pounds! That’s awesome!

    • Laura - August 30, 2016

      I am impressed with your results. I have the Chose to Lose book and I’d like to begin following this plan. May I ask what you did for exercise to help you lose about a half a pound a day on average?

  120. Jennifer Hayes - August 12, 2016

    Hello Heidi. I just want to inquire about the extreme transformation version of carb cycling. I recently started the classic style carb cycling from choose more Loose moore . Is it worth it for me to switch at this point to the extreme? I want to follow the plan that you recommend most because I have confidence in the success you to have accomplished . Thank you for your time.

    • Team Powell - August 13, 2016

      Hi Jennifer: Any of the cycles can work, so I’d continue with the Classic Cycle since you have the book and it has some very helpful info and tools in it, and you can change cycles at any time! You can do this!

    • Jennifer Hayes - August 13, 2016

      9 lbs of 100. It’s been really great so far. I’m excited about the progress I’m making and I feel confident this program will work

  121. Johanna - July 28, 2016

    Hello Heidi,

    I have recently started extreme carb cycling. This saterday I must attend a formal diner with loads of carbs and fats and a little amount of protein. But saterday is my low carb day. How do I solve this without ruining my weight loss results?

    I alsof have a question about macros. According tot the macro calculator I need 186 grams of carbohydrates, 165 grams of protein and 52 grams of fat. How many do I need each meal on high carb days, low carb days and for breakfast?

    Greetings from the Netherlands

    • Team Powell - July 28, 2016

      Hi Johanna: All your macros are figured out for you in the Extreme Cycle, so you’re good to go there! And you can get some other great meal planning tips in this post: It is okay to switch your reward/reset day every once in awhile if you need to, then begin your week with day 1 on the next day. Again, only change your reward/reset day if you absolutely need to. You can do this!

  122. Ramona - July 28, 2016

    I got the book yesterday and I want to start the High Carb day 1 on monday. But I don’t want to waste Thursday (today) – sunday. What is the best way to start right now? Just start with the 4th day of carbs (today is Thursday for me) and proceed. Or should I start differently?


    • Team Powell - July 28, 2016

      Hi Ramona: Yes, just start with whatever day aligns with your current day, and you’re good to go!

  123. Michelle - July 26, 2016

    I just purchased the book and I’m so excited to get started.

    I am thinking of starting my week on either Sunday or Saturday, based on my work schedule. As long as I follow the HC/LC days, would it be possible to repeat meals? I am a creature of habit and do the best when I stick to the same meals throughout the work week. Would it be okay to find a days worth of meals I like for HC and LC and repeat those Monday-Friday?

  124. Ramona - July 26, 2016

    Hi Heidi (and Chris),

    Greetings from the Netherlands! I have followed you both for years now and still am. I always wanted to be able to do a program designed by you. Now I can. Jeeeej!

    I just bought the book and it will be in Tomorrow.

    Thank you already! Keep up your happy spirits and joyful authentic selves.

    With Love Ramona

  125. Heather - July 23, 2016

    I just got your book and am starting the 21 day extreme cycling on Monday. My biggest concern is on certain days of the week I get up at 4am to make it to a 5am crossfit class which makes for a very long day. I always eat before working out as well. How would you suggest spacing out my meals because at eating every 3-3.5 hours would put my last meal around 5pm. I don’t think I can then go the rest of the night without eating. I typically go to bed around 10pm.

  126. Sarah - July 23, 2016

    Hello Powells!
    I’m thinking of starting carb cycling. I probably 20 lbs to lose, most people that know me would say that’s a big stretch. I’m a yo yo dieter and binge eater trying to take charge before it’s too late. I’m very impatient when it comes to results. I hate cooking but i realize that I’ll have to get over that. I do hot yoga about 5/6 days a week and intend to start strength training additionally. Would you recommend turbo or extreme to begin?

  127. Jaime - July 23, 2016

    Hi! I am wondering which is better for someone (female 39) trying to lose 80+ lbs and also fighting hormones at this age. Would extreme be enough low carb days to work or should I try turbo? I just bought extreme but if you recommend turbo I’ll go get it. I want to do this dietbet the best I can. I find it so hard for the weight to budge despite working out daily.

    • Team Powell - July 23, 2016

      Hi Jaime: You’re good to go to use the Extreme Cycle, it’s awesome! And good luck with your DietBet game – you can do this!

    • amalia - August 9, 2016

      hi! I also am confused about turbo or extreme, I want to lose about 20 lbs, I thought turbo would be good, but i bought extreme transformation not realizing it was just the extreme cycle. I just started working out again, with a goal of about 4-5 days a week, doing strength training, HITS, and spin, should i go get the turbo book or do the extreme? can I lose this much weight in 3 weeks on extreme cycle?

    • Team Powell - August 9, 2016

      Hi Amalia: I’d start with the Extreme Cycle, as it’s the most up-to-date cycle program, and it’s awesome! It sounds like your workout routine is definitely on the right track, so you’ll have great success!

  128. Laetitia Minier - July 22, 2016

    I have 3 questions- 1. I am on my second week of the extreme cycle. My reset day is on Monday but I want to switch it to Fridays. What is the best way to go about doing this?

    2. Are pork chops not allowed? I have the book and don’t see it but thought I would ask.

    3. If I am not currently working out should I expect to still lose weight? Would I need to modify the calorie intake?

    • Team Powell - July 22, 2016

      Hi Laetitia: It’s best not to switch up your Reset Day too often, unless you want it to be on Friday every week. If you’d like to change your Reset Day, then you’ll begin your week on Saturday (day 1), and end it on Friday (day 7/Reset Day), and keep the days (high and low carb) in the same order as they’re outlined. For pork, look for lean/loin cuts. And you can lose weight without working out, but working out burns calories, revs up your metabolism so it burns more calories throughout the day, and is great for overall good health. And I wouldn’t modify the calorie intake, as your body does need a certain number of calories to function properly. You can do this!

  129. texcean - July 21, 2016

    Can you do Quest Bars? If so, what days and how often in a week? Thanks!

    • Team Powell - July 21, 2016

      Quest bars, and like bars, are great options for a low carb meal replacement, and Chris and Heidi recommend eating them no more than once a day. Hope that helps!

  130. Alex - July 18, 2016

    I’m on my second week of carb cycling and LOVE it! In my first week I lost 4.8 lbs!

    My question is around bars. Which are the best to eat on this plan (if any) on high carb days? Personally, I LOVE Lara bars. I had one on my cheat day, but didn’t throughout the week because I thought the carbs may be too high. What are your thoughts? I would love to hear other recommendations. I am a working mom and having a quick grab and go option, a few days a week, would be nice if I am in a time crunch. Thanks!

  131. Tara - July 10, 2016

    Thanks for giving us a new cycle! Do we do a regular Slingshot week every 4 weeks on this cycle? If so, are the high carb days like the high carb days of other cycles, or like the ones on this cycle? Thanks!

    • Team Powell - July 11, 2016

      Hi Tara: Yes, you can do a Slingshot Week every 4th week, and on this cycle, this week is a week of consecutive high-carb days and each day you’ll eat double the carbs each day. Hope that helps!

    • Tara Tanaka - July 20, 2016

      Thank you Heidi. I don’t remember eating double carbs on the Classic Cycle slingshot week – is this unique to the Extreme Cycle? So at every meal you eat twice the carbs of a regular meal? Do you eat a fat portion at breakfast? Do you skip the carbs at your last meal? Thanks so much for the additional details!

    • Team Powell - July 20, 2016

      Hi Tara: Yes, this is a change for the Extreme Cycle. Follow the outline for a high carb day, just double your carb portions whenever a carb is included in a meal. 🙂

  132. Brooke - July 8, 2016

    We have recently been eating Cappellos Fettuccine pasta as a grain replacement. The ingredients are Almond flour, cage free eggs, tapioca flour, xantham gum, sea salt. Would this be considered a carb or fat due to the Almond flour? It has 17% fat and 7% carbs per serving. Maybe I’ve answered my own question. If a fat, would it be okay to eat on a low carb day?

    • Team Powell - July 9, 2016

      Hi Brooke: I looked up this product, and it would be best as a reward/reset meal option since it has too many grams of fat to be eaten as part of a high carb meal and too many grams of carbs to be eaten as part of a low carb meal. Hope that helps!

  133. Des - July 6, 2016

    Something I have run into in the past with following a program that provides plan with a calorie count and amount at each meal, is being able to consume everything I am supposed to. Is this something that someone who has had a weight loss surgery (gastric sleeve) can follow effectively? Or is it ok to spread it out more in the day (breakup meals)?

    • Team Powell - July 7, 2016

      Hi Des: I’d discuss carb cycling with your healthcare team and then follow any modifications they might recommend. You can do this!

  134. Richard - July 6, 2016

    Are you able to comment as to whether the Extreme Cycle is appropriate for someone who works out hard in the gym with resistance training and cardio 5-6 days/week? Do you lose any benefits to your workouts by working out on a “low carb” day where there is a lack of carbs to support your workouts?

    • Team Powell - July 7, 2016

      Hi Richard: The Extreme Cycle incorporates 6 days of cardio per week, as well as strength training, so you should be good to go!

  135. elisa - July 6, 2016

    Hi, a few questions since I’ve been doing the extreme cycle for a few motnhs now but I’m still not seeing any kind of result (quite used to not seeing results in the past years but really hoped this would work! so want to get it totally right!).
    1. reset day: are you supposed to eat 1000kcals more for a physical reason or you CAN eat more thank usual, but if you don’t it’s better?
    2. If you don’t reach 1500kcals a day, could this be counterproductive or is it ok to eat 1300 somedays in the extreme cycle?
    3. i was thinking on going back to the turbo to take advantage of the shock your body with different amounts of kcals strategy, but I follow quite intense workouts and don’t think I would have the energy for them. Even though, if turbo might be better on your advice since I’m totally not reacting to the extreme cycle I might give it a try. Or the classic? What do you recommend?
    Thanks a lot!!!

    • Team Powell - July 6, 2016

      Hi Elisa: Let’s get you some answers to your questions! 1. You want to eat the extra 1000 cals on Reset Days to pull your body out of it’s HC/LC day routine. Our bodies love to get stuck in routines! And the Reset Day also helps you to be able to eat those favorite foods that don’t fit into the HC/LC day recommendations. If we deprive ourselves of foods we love for too long, we’re more apt to binge and over do it. 2. You’ll want to do your best to reach 1500 cals every day. If our bodies get too many or too few calories, it can be counterproductive to weight loss. 3. If you have an intense workout schedule, you might want to try the Fit Cycle. Hope that helps!

    • elisa - July 6, 2016


  136. Richard - July 3, 2016

    If I’m putting together my own meals, how much fat, in calories or grams, should I be eating for my 5th meal on a high carb day? Is it still thumb sized or 150 calories worth like at breakfast?

    • Team Powell - July 3, 2016

      Hi Richard: There’s a chart in this post (“Create Your Own Meals”) that shows you the breakdown for calories for each macro for each meal: So for the 5th meal on HC day, which is a LC meal, you’d aim for 150 calories of fat. Hope that helps!

    • Richard - July 4, 2016

      Thank you very much. That makes it clear for me now. Thanks for the quick reply.

  137. Rachel - June 28, 2016

    Hi Heidi! I just started the extreme cycle yesterday! I work long evenings sometimes till 11 and still get up early with my kid! On day shifts or days off I go to bed earlier soooo could I do say 3 high carb days then one low and then a high again so I can do high carb days on longer days or is it more effective to do the two low days together?

    • Team Powell - June 28, 2016

      Hi Rachel: It’s best to follow the weekly schedule as it’s outlined, however, you can shift it one way or the other as long as you keep the days (LC & HC) in the same order as outlined. You can do this!

  138. Lana - June 26, 2016

    I can’t seem to hit 1500 calories on my low carb days. Is it ok if it’s still closer to 1200 on LC days and 1500 on HC days?

    • Team Powell - June 26, 2016

      Hi Lana: If you’re following either the recipes in the book or the outlines in this post (, you should be able to hit 1500 calories a day, which is what’s recommended. Just do your best! 🙂

  139. Robin - June 21, 2016

    Could you clarify for HC days on protein bars. If your familiar with Combat protein bars (which are yum) they list sugar alcohol on their label and a lot of places deduct fiber & sugar alcohol to get Net Carbs. Do we/can we deduct those for our final net carb count?
    Thanks a bunch!

    • Team Powell - June 21, 2016

      Hi Robin: We go more by total carb counts, and these bars would be an okay protein + carb part of a HC meal. The fat is a little bit high, but not too bad. Enjoy!

  140. Kaela - June 20, 2016

    I just bought the extreme weight loss book and I am excited to start carb cycling! However, I was looking at the rexioes and there tends to be a lot of dairy which I dont eat. Are there any recommended substitutes for it? Thanks!

    • Team Powell - June 21, 2016

      Hi Kaela: Here’s a post that offers several meal planning tips on the Extreme Cycle: It can help you figure out how to put your meals together in a way that will work best for you!

  141. Philip & Tara - June 18, 2016

    My wife and I are 6 weeks in and loving the structure of having this program to follow. The food is so good too. I love the breakfast, especially!

    Yesterday was our second low carb day. Like Chris says in the book, we look forward to Saturday morning because that is when “we get to pull back the tarp and see a little progress on the scale”. However, we are both up from our last week; AND in the 6 weeks we have been doing this, we have felt better, but have not seen any progress on the scale. We are both relatively thin people already, but we are trying to get lower body fat. I am 16.5% BF working towards 9% BF.

    We do the Metabolic Missions and Accelerators every day. I add in 30 minutes of weight lifting. We do NOT cheat!!! I have heard that maybe we are just BOTH gaining muscle at the pace we are losing fat, but its really hard to feel that way as we watch family and friends on similar programs down 10 lbs on the same scale…. Is this normal? Should we have blood work done to see if something is wrong? Thanks for the help and direction.

    PHIL: 5’8″ 154 lbs 16.5% BF (bod pod) —> GOAL 9% BF
    TARA: 5’5″ 112 lbs 24.8% BF (bod pod) —> GOAL 18% BF

    • Team Powell - June 18, 2016

      Hi Philip: With your current stats, you might need to change how you’re doing things so you can gain muscle, and remember, it’s not all about that number on the scale, especially when your main goal is to build muscle. Here’s a post that can give you some tips on how to tweak carb cycling to help you both reach your goals: Hope this helps!

  142. Pauline - June 16, 2016

    Hi! So i found about carb cycling on youtube and the girl said it was a 3 day process that you keep doing over and over again. She basically said that the 1st day is no starchy carbs after 6 pm, 2nd day no starchy carbs after noon and 3rd day no starchy carbs at all. And you repeat this 3 day process for however long you like. Although after reading this article i am a little confused. On this article it advices me to eat more carbs although the girl said basically to lessen carbs. Which strategy can help me lose weight faster and more effective?

    • Team Powell - June 16, 2016

      Hi Pauline: This YouTube video doesn’t follow any of Chris and Heidi’s carb cycling plans. You can read about their 5 cycles in this post:, and their program has been proven to help people achieve their weight loss goals. Hope that helps!

  143. Valerie Tirella - June 16, 2016

    I lost five pounds after two weeks of carb cycling (turbo), then two weeks of plateau. I took this last week off just to give my body a break. Would you recommend a go back into turbo next week or extreme?

    • Team Powell - June 16, 2016

      Hi Valerie: It’s best to stick to a cycle for more than a month if at all possible. It can take our bodies a bit of time to adjust to a new way of doing things, and since weight naturally fluctuates, trying to keep things constant can be very helpful. Hang in there – you can do this!

  144. Kimberly - June 16, 2016

    Hi. I am new to learning about carb cycling. I have been following another type of rotation diet that does have high carb/low carb days. I like the concept of the Extreme Cycle. My question is, do you have to do the low carb days on Friday and Saturday on this plan? Can they be done on Wednesday and Thursday, etc, or does it have to be followed exactly as show above.

    • Team Powell - June 16, 2016

      Hi Kimberly: You can move the week around, but it’s important to keep the days in the same order: 4 HC days, 2 LC days, and a reward/reset day. Hope that helps!

    • Kimberly - June 16, 2016

      Sorry, just need to clarify, so if I did the week like this…Monday and Tuesday HC days, Wednesday and Thursday LC days, Friday and Saturday HC Days, and then the reward day on Sunday, would that work?

    • Team Powell - June 16, 2016

      Hi Kimberly: This outline really doesn’t follow any of the 5 carb cycles in Chris and Heidi’s plan. Here’s a post where you can get links to all 5 cycles:

  145. elisa - June 13, 2016

    Hi! I’m giving the extreme cycle a shot again even thought I’m not that responsive to any diet so far. But new questions always come up so here I go…
    1)if the point of carb cycling on the choose to loose book is to alternate the daily calory intake in order to shock the body (the hot and cool furnace thing:)), how come in the extreme cycle do we always eat 1500? is it still effective for someone who has a lot of trouble loosing?
    2)I’m a vegetarian and for meal planning sometimes I follow the ones on the extreme cycle book exchanging the protein source with egg white/whey/cottage cheese/greeek yogurt/tofu, at other times I build my own meals following the given calory chart ( HC days 200 kcalcarbs, 100 protein, >30 fat, etc….) but I never ever get to the 150g of daily protein recommended by the 40%40%20% rule….like I get to 100g max! and therefore my % are always off….but sticking to the meal kcal recommended and the daily 1500kcal intake I just don’t get there, could this be the reason I’m failing? or how is this possible in general? even following the recipes I see that the amount per meal at times is 20g of protein so I’m a bit confused…
    3) on LC days sometimes I exceed the carb amount just by eating veggies, should I eat less or really try to eat less carb in the LC breakfast meal? or do the carbs from veggies not count that much in the macro count?
    Thank you so much for your effort in anwsering!!

    • Team Powell - June 13, 2016

      Hi Elisa: Let’s get you some answers to your questions: 1. The new Extreme Cycle is the result of Chris and Heidi’s work with their contestants since the other two books were published. As with most other things, the more you do something, the more you learn how to do it better. That’s why the Extreme Cycle is a bit different than the other cycles. However, you can be successful using any of the cycles! 2. Those numbers are numbers to aim for. It is almost impossible to hit them perfectly, so just do your best. It can be a bit more difficult to hit the protein numbers with vegetarian options, so again, just do your best. 3. While veggies do count towards your total carb count, the numbers are so small that they really shouldn’t cause any negative effects for your weight loss. Again, aim to hit those numbers as best you can, and you will be fine! Hope this helps!

    • elisa - June 13, 2016

      Thanks for your anwser! Just one last thing regarding question 2…would you recomend sticking more to the meal calorie chart ( the one saying how many kcals of each macro there should be in each meal) or to the overall 40 40 20 even if this means eating for example more/less kcals of protein/fat/carb in a given meal….thank you hav e a nice day!!!!

    • Team Powell - June 13, 2016

      Hi Elisa: I’d stick to the grams/cals per meal chart. 🙂

  146. Tracy - June 6, 2016

    Hi! This may have already been asked but there are a loooot of questions here….
    Can you give an example of percentages for carbs, proteins and fats on the carb cycling days? Specifically the extreme or turbo.
    I stick to 1500 cals daily and allow more (carbs) for endurance cycling days. Thanks for your help!

    • Team Powell - June 7, 2016

      Hi Tracy: Here’s a post that offers several meal planning options for the Extreme Cycle including some awesome graphics: And here are some general recommendations for macros for the other four cycles: here are some general recommendations: High Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%. Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. For the Extreme Cycle, you’ll eat around 1500 calories per day, and on the Turbo Cycle, you’ll eat 1200 calories on low carb days and 1500 calories on high carb days. Hope that helps!

  147. Erin - May 31, 2016

    I am still confused about whether or not I am counting veggies into my carb count for the day. It says veggies are limitless but we still want to count them in the total calories we eat. Do we count them in the total carb count as well?? If I am adding up all of my macros for each meal, do I subtract the carbs from the veggies?

    • Team Powell - June 1, 2016

      Hi Erin: Veggies are technically carbs, although they do have their own category in carb cycling. And yes, when you’re trying to lose weight it’s always good to count any calories you put into your mouth and count those macros also. If you follow the meal plan as it’s outlined by using the recipes in the book, you don’t need to count calories or macros if you don’t want to since everything is figured out for you (Chris and Heidi have tried to make it as simple as possible), but that’s totally up to you. If you put your own meals together, it is a good idea to count calories and macros just to make sure you’re staying on plan. Hope that helps clear up your confusion – you can do this! 🙂

  148. Kay Pottenger - May 30, 2016

    This is my second week of following the transformation meal plan. Are the recipes available on cards or as a download. I hate trying to use the book in the kitchen and would love to print out the recipe I’m using to take to the kitchen.

    • Team Powell - May 30, 2016

      Hi Kay: I’m so sorry, but we don’t have the recipes available on cards or as a download. 🙁

    • Catherine - June 9, 2016

      I made a duotang of all the recipes by taking screenshots of all the recipes from the e-book, which saves them as Jpeg files. Then I put them on a Word document, keeping them categorized by breakfast, HC, LC. Works great for me and I don’t need to look at my computer in the kitchen!

  149. Brenda - May 27, 2016

    I’m trying to purchase the book “Extreme Transformation” by clicking your link in this post. It takes me to Amazon and they indicate the book isn’t coming out until December 2016. Is that correct? From the other posts I’ve read here, it seems that others have already read the book? I’m confused. LOL Is it for sale now or not?

    BTW, on an unrelated topic, I REALLY wish Extreme Weightloss was on TV more often than a couple months during the summer. I LOVE the show!!!!

    • Team Powell - May 27, 2016

      Hi Brenda: The paperback version of the book will be released in December 2016. The kindle, audio, and hardback versions are available now! 🙂

  150. Andrea McQuade - May 24, 2016


    I have just bought the extreme weight loss book (i live in the UK), my question is regarding the protein powders – i’ve never used them and have no clue what to buy? some say they are for weight loss, some for weight gain and and some are made from whey and some from casein – which do I buy? Also I have dieted on and off for years (using a very famous slimming group) will this exteme transformation diet give me a good weight loss if i’m used to dieting? I would like to lose another 14 pounds


    • Team Powell - May 24, 2016

      Hi Andrea: Welcome to carb cycling! For protein powders, 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. As for your own results, yo-yo-type dieting can slow down your weight loss a bit (although it might not), but remember, this way of eating is something you can follow for life! So please be patient with yourself, take those baby steps one after the other, keep those promises you make to yourself, and you can achieve your goals! 🙂

  151. rhonda - May 23, 2016


    will you lose weight faster on the Extreme cycle then the Turbo cycle?

    • Team Powell - May 24, 2016

      Hi Rhonda: Both can help you lose weight quickly. I’d start with the new Extreme Cycle, and you can do this!

  152. Leslie - May 22, 2016

    Thank you so much, Team Powell, for your attentive, thoughtful and informative replies! I’ve been able to address most of my questions by just poking around a bit. Here’s what I’d still like to know:
    1. I work out 6 days a week M: evening Zumba, T: morning 45 min strength train/run 2 mi, evening yoga, W: evening Zumba or cardio kickboxing, Th: rest, Fri morning strength train/run 2 mi, Sat: morning Zumba and kickboxing (2hrs total), Sun: longer run 5 mi avg (up to 12 when training for half marathons). Should I adjust where the low/hi carb days fall, and the cheat day? Just want to make sure I have the right type of energy for my workout schedule. I was planning to follow the extreme cycle since it’s the latest, but not sure that is best fit?
    2. Given the workouts I do, My Fitness Pal adds more calories to my daily allowance, avg 500, sometimes over 1000. Another post said not to eat to those extra calories, is that correct? I’m 5’3″ 126, trying to get to 115-120. Want to make sure I’m consuming the right amount to lose and maintain. My base allowance is only 1200.
    3. Is it okay to eat the same meal items over and over? Other than boredom, could I eat the same low or hi carb meal every breakfast or lunch if I wanted to?
    Thanks in advance, you are great!

    • Team Powell - May 23, 2016

      Hi Leslie: Thank you so much, we try our best! 🙂 Let’s get you some answers to your questions: 1. You can adjust the schedule to match up with your workouts if you’d like to, just don’t rearrange the order of the days. However, you might want to try the schedule as it’s outlined first since it is recommended that you workout Monday-Saturday on the Extreme Cycle, so that is built into the program. 2. Yes, you don’t want to add back in those calories burned, these go towards your daily calorie deficit, which leads to lost pounds. On the Extreme Cycle, aim for around 1500 calories a day, plus an extra 1000 calories on your weekly reset/reward day. 3. Yes! Get some more meal planning tips in this post: You can do this!

    • Lesile - May 23, 2016

      Thanks for the speedy reply! So it sounds like I should be eating more than the 1200 MFP says (you say 1500) – is that due to my activity level? And then on a reward day, up to 2500? Just want to get it right so I can bust my plateau!

    • Team Powell - May 23, 2016

      You are so welcome! Yes, around 1500 and 2500 on reward day. 🙂

  153. Catherine - May 21, 2016

    Hi everyone, just wanted to offer some encouragement for those on this awesome plan. I’ve had some wicked success with the Extreme cycle and I just love it. For anyone curious about trying it- just move your skepticism and excuses aside and do it. BUT do it TO THE LETTER. For the first couple weeks I whined about no results but I wasn’t following exactly precisely what the Powells outlined in terms of food AND workouts. When I woke up from that, realizing I do NOT know better, and was honest and consistent, I lost 7 lbs in 6 weeks which is just insane for someone of my size (petite) and stage in the journey. Basically this is my last ten pounds, the stubborn ones that just cling on! I make sure I do 45 min interval cardio all 6 days and never skip a mission, and my nutrition is consistently measured out exactly as the book says. Easy? No, but neither is being fat! Just want to say we can all dig deep and do this right! Thank you Powells for helping me break a one year plateau!!!

  154. Jamie - May 16, 2016


    I am curious what you would recommend for macros for high and low carb days for women. I have the extreme transformation book and see that the calories are specified but was unsure if I should also focus on macros.


    • Team Powell - May 16, 2016

      Hi Jamie: There is a great chart that explains macros in the Extreme Cycle in this post:

    • Jamie - May 19, 2016


      I have the book and I have used this chart to make my own meals. I was just wondering if there is a certain number of grams of proteins, carbs and fats we should adhere to on low and high carb days. (I’m female).

    • Team Powell - May 19, 2016

      Hi Jamie: There’s a chart in this post that gives you some macro recommendations to aim for when putting together your own meals:

  155. Hank N - May 14, 2016

    We are grinding away following the extreme transformation program!
    The food is amazing!!! – And we are really enjoying the Metabolic Missions (HIIT).

    I was hoping to get some advice though on is this is the correct program for someone with my goals.

    I am a160 lb, 5′ 8″ male at 17% body fat (bodpod). My goal is to get to 8 % body fat while maintaining (maybe even building) as much muscle as possible.

    In the book it mentions that the more time spent doing the Accelerator the better. I am able to put 10 hours a day if it will help me reach my goals faster, BUT I am getting confused by all the noise out there telling me that if I am not careful how much Accelerator i do (running, basketball, biking, walks) I will lose a lot of muscle and the fat will become stubborn because I already am at an average body fat.

    Is this program best for someone with my goals or meant for higher body fat people?
    Is there a limit to how much Accelerator i should do each day?
    In other words, put very bluntly, ha, i want to look like Chris one day : ) – Is this the right approach? Do yall sell another program that would be a better fit at this stage!

    Thank you sooo much for taking the time to help people like us. It is so hard to find good health knowledge from trusted sources today, so it means a lot.


  156. Laura Barth - May 13, 2016

    HI…How important is it to eat within 30 minutes of waking up? I usually go to the gym at 5:30 AM and I have a hard time working out on a full stomach. I would have to wake up at 4:00 AM just to eat. Can I eat immediately following my workout?

  157. Robin - May 13, 2016

    Hello Powell Team,
    Huge question regarding carbs & sugar alcohol in protein bars. I know people say yiu deduct yiur fiber to get net carbs. Is this correct for us carb cycles using Powell plan? Also recently reading which I didn’t know about sugar alcohol. I know Atkins takes that off also with fiber to get net carbs!!!! Do we? I’m doing Extreme Cycle and loving it but trying different protein bars and looking at nutrition. Please clarify this!!! Thank you so much!!!

    • Robin - May 16, 2016

      Any comments regarding post above on carbs and sugar alcohol? Much appreciated. Thanks Robin

  158. Julie - May 12, 2016

    What is the difference between the Fit Cycle and the Extreme Cycle? Is there a huge difference in weight loss between the two, both having 4 high carb days and 2 low carb during the week? I love the recipe layout much better in the Extreme Book BTW. It’s more user friendly!

    • Team Powell - May 12, 2016

      Hi Julie: The Extreme Cycle should help you lose weight faster, and in addition to how the days are arranged, there are a couple of other differences that are outlined in this post. Either can work, it’s all about what will work best for you. And you can change cycles at any time too!

  159. Philip B - May 11, 2016

    Is there a point at which i need to be worried about over training?
    On days i play basketball for several hours, should i be adding a protein bar or anything to help protect the muscle? I am worried about losing to much muscle if I dont lift heavy weights and if i over due the cardio.


    • Team Powell - May 11, 2016

      Hi Philip: You’ll want to include both strength training and cardio in your workout routine, as both are very important. You can do this!

  160. Philip B - May 11, 2016

    Hedi, my wife and I bought Extreme Transformation and are excited to get started.

    A few days a week I play basketball for 2.5 hours. I have been told on those days to eat a protein bar and maybe a clementine throughout the games to make sure i dont crash / to protect the body from losing to much muscle. Is this true for your program as well?

    I have heard if the calorie deficit created becomes too large, the body becomes stubborn to losing fat. Do i not need to worry about this? I used to always try to get as many “steps” as possible with the fitbit and then i was taught that i may be plateauing due to over training. Now i am just confused :/

    Thanks for your help and book : )

  161. Jamie - May 10, 2016

    I am really loving the recipes in the extreme book.

    I tried the extreme cycle, but I really want to get this weight off (I have about 30 pounds to lose) so I have been doing the extreme turbo cycle.

    I was just wondering for the previous version of the turbo cycle, you advised doing a slingshot every four weeks. Does this apply to the extreme turbo cycle as well?

    If I were to do the slingshot advised in the extreme book, I wasn’t sure exactly how to go about doubling the carbs. If I’m creating my own meal, for example a high carb meal, would I just make the carb calories 400 instead of 200? (I’m female) How would you apply doubling carbs to the recipes, would you just double all the ingredients that are carbs in the recipe you are using? And do you also double the carbs for the low carb meal that ends each day?

    Thanks again for the great recipes!!!

    • Team Powell - May 10, 2016

      Hi Jamie: You can learn about the Slingshot Week for the Extreme Cycle on page 176 in the book. As far as putting your meals together, instead of doubling the carbs within a recipe (which might throw the taste, etc., off), you could simply add a carb to that meal. And there aren’t any carbs in low-carb meals, so you don’t need to worry about that. Hope that helps!

    • Jamie - May 10, 2016


      I do have the book and read about the slingshot. Just wondering if it is something I should do every fourth week or only in the case of a plateau.


    • Jamie - May 10, 2016

      I’m referring to the extreme version of the turbo cycle from the extreme book. That’s why I wasn’t sure if I had to slingshot every four weeks or not. Thanks!

    • Team Powell - May 11, 2016

      Hi Jamie: Yes, on the Extreme Cycle you can either Slingshot or do a week or more of the Turbo Cycle. 🙂

  162. Rhonda Conway - May 3, 2016

    I’ve bought the book, as well as the others, I’ve been doing a Low Carb lifestyle and have had some success and thought I would change it up with Carb Cycling.. But there is NO WAY I’m doing 4 HC days in a row.. NO WAY!! I’m guessing you had to come up with a new plan, or what would the new book have to offer but I’m disappointed I purchased it. I think I’ll jump back in with Turbo. I would think coming from the SAD this plan will work, but I can’t see it working for me.

    • Team Powell - May 3, 2016

      Hi Rhonda: While there are 4 high-carb days in a row, every dinner on every day (both low- and high-carb) is a low-carb meal, and you’ll add a fat to each breakfast. Chris and Heidi have found these changes in their plan to work amazingly well with everyone they’ve worked with since “Choose More, Lose More for Life” was published. Maybe give it a try? And Turbo is an awesome cycle too!

  163. elisa - May 3, 2016

    Hi…I’ll post again just in case you didn’t see it. THANK YOU!

    I’m trying the Extreme cycle after having done the turbo with no results (I’ve been on a diet for as long as i can remeber, but it’s been always very hard for me to loose weight over the past 10 years, I’m 26 and need to loose10kg, try to always eat healthy, drink a lot of water, vegetarian, workout 5 times a week both cardio/strenght training but nothing). Seeing all the good results people get I bought the book thinking I must be doing something wrong and wanting to get it straight following the recipes, but since I’m a vegetarian its not so easy.
    1) should I replace any protein portion with the same amount of tofu/egg whites/lowfat greek yogurt/cottage cheese or should i calculate the same amount of macros of whats in the recipe and therefore eat only certain proteins on LC days and certain ones on HC? Meaning, is the n.1 rule to follow the calorie chart (given the amount of calories from fat/carb/Prot based on the meal you give in the book) or to count the over all macros no matter where they come from?
    2) could all the lactose in cottage cheese and greek yogurt be not so good for weight loss/hormones?
    3) about reward day, do we do 5 reward meals or only 4 (the book says to keep dinners LC, but then on reward day menus i see 5 “reward” meal suggested ? If you have any suggestion for me on why I am not loosing, ever!, it would be great to hear your opinion!
    4) how much is “one scoop of protein”? would it be 15g(30ml) or 30g(90ml)?

    Thanks a lot!!!

    • Team Powell - May 3, 2016

      Hi Elisa: All first-time comments have to be approved before they post, so that’s why your first comment took a bit of time to post. I did answer those questions, and let’s get you some answers to these new questions. 2) We haven’t found any issues with the lactose in cottage cheese and Greek yogurt, and since proteins are only a part of carb cycling, this shouldn’t be an issue. 3) For Reward Days, you can eat anything you want up to 1,000 extra calories. You can eat healthy foods, treat-type foods, or a combination of both. 4) One scoop of protein powder can be a bit different for each manufacturer, but aim for 1/4 – 1/3 cup. And even the same serving size in different powders can yield different macro counts. Again, any differences are so small that they shouldn’t matter. In general, look for low-fat, whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. Hope that helps!

    • elisa - May 3, 2016

      Thanks for the anwser!!!!

  164. Elisa - May 2, 2016

    hi! i see you say we can substitute the protein meat/fish portions with tofu,,,but its definitely higher in fats and lower protein than the same 150kcal of lean chicken/turkey for example (mine has for 100g 155kcal – 9g fats – 2g carb – 15g protein). 1)should i only it it for LC meals? 2)x is it the most important to stick to the protein amount or the kcals? thanks a lot! Elisa

    • Team Powell - May 2, 2016

      Hi Elisa: Here’s a post that can help you with your meal planning: And there’s a “Create Your Own Meals” chart at the end of the post that shows you how many calories of each macro to include in each meal, so I’d follow these guidelines for all your meals. Hope that helps!

  165. Elisa - May 2, 2016

    Hi! Do you have any good tips for me regarding the two questions i wrote below? Thanks a lot! Elisa

  166. Julie - May 1, 2016

    Hi TP, is it still recommended that the daily Missions be completed in the morning, or does it not matter? Thanks!

    • Team Powell - May 2, 2016

      Hi Julie: It is best to do the Metabolic Missions first thing in the morning if at all possible. 🙂

  167. Julie - May 1, 2016

    Hi Team Powell!
    I’ve just finished a full Extreme 21-day cycle and I’m really liking the meals, the way I feel, etc., but I am not losing pounds (but I am losing a couple cms). I’ve been on a weight loss journey for about 5 years now, slowly losing about 55 lb, and wanted to do this program to crack those last ten pounds or so, which I’ve been trying to do for a year or more. I’ve been eating clean and working out for years so there was no shock to my system (read: fast weight loss!) like there would be for someone new to this lifestyle. I realize other measurements are as important as the number on the scale, but my body fat % is still high (29%) as well. I’m a petite pear-shape and these last pounds are clinging to me for dear life! I am doing everything right! Lots of water, 40 min/day cardio and weights, no cheating except on day 7 (within moderation)… what do you think is happening, and what do you think I should tweak/expect in the coming weeks? Thanks so much!

  168. Loolooburr - April 29, 2016

    What would be the ultimate macro ratio on low carb days and then on high carb days ? What number of Carbs should not be exceeded ? 🙂

    I was told to try the extreme before turbo. This would be advised even tho I’m coming from a low carb diet? 🙂

    • Team Powell - April 29, 2016

      You can get some great meal planning tips, including some awesome charts, for the Extreme Cycle here: And yes, the Extreme Cycle is a great cycle to follow! And you can change cycles at any time, the plan is totally flexible. You can do this!

  169. stephanie ruffin - April 28, 2016

    having a hard time with veggies for breakfast… 🙁
    is that mandatory?

    • Team Powell - April 28, 2016

      Hi Stephanie: Veggies are a good idea for breakfast, but if you’re too full, you can skip them for this meal.

  170. Victoria - April 27, 2016

    Team Powell! I’m 22, strong, fit, but about 20lbs overweight. I carry my weight well though- no belly- very evenly distributed. Most people can’t believe how much i actually weigh. It’s easy for me to get strong and build middle mass, but VERY difficult for me to loose weight/fat .. I eat well, but maybe not ENOUGH. I’m tired of my body not showing my fitness. I’m interested in the extreme carb cycling, but I will be honest, all those high carb days scare the crap out of me. I’m so afraid of carbs. I just don’t want to waste my time. Which cycle technique do you recommend for me?

    • Team Powell - April 27, 2016

      Hi Victoria: Don’t be afraid of the high-carb days. I’d recommend the Extreme Cycle, and the carbs, which are all healthy carbs, are spaced throughout the day, and you don’t even eat any for any dinner (except on your Reset/Reward Day if you’d like). Here’s some more info about carbs that might help: You can do this!

  171. Elisa - April 27, 2016

    Hi, I’m trying the Extreme cycle after having done the turbo with no results (I’ve been on a diet for as long as i can remeber, but it’s been always very hard for me to loose weight over the past 10 years, I’m 26 and need to loose10kg, try to always eat healthy, drink a lot of water, vegetarian, workout 5 times a week both cardio/strenght training but nothing). Seeing all the good results people get I bought the book thinking I must be doing something wrong and wanting to get it straight following the recipes, but since I’m a vegetarian its not so easy. 1) should I replace any protein portion with the same amount of tofu/egg whites/lowfat greek yogurt/cottage cheese or should i calculate the same amount of macros of whats in the recipe and therefore eat only certain proteins on LC days and certain ones on HC (even if i’ve tried and it’s not so easy)? 2) could all the lactose in cottage cheese and greek yogurt be not so good for weight loss/hormones? 3) about reward day, do we do 5 reward meals or only 4 (the book says to keep dinners LC, but then on reward day menus i see 5 “reward” meal suggested ? If you have any suggestion for me on why I am not loosing, ever!, it would be great to hear your opinion! thanks a lot, elisa

    • Elisa - April 27, 2016

      And another question…is the n.1 rupe to follow the calorie chart (givenchy amount of calories from fat/carb/Prot based on the meal you give in the book) or to count the over all macros no matter where they comw from? Thank you..I want to get it right!:)

  172. Gretchen - April 25, 2016

    Hi Heidi,

    I am currently looking for a new nutrition plan to follow and came across your book/site. I have heard a lot about carb cycling and am looking to try it out. I’m not necessarily looking to lose weight, but to cut some fat and gain lean muscle. I am 5ft 2in and weigh 102lbs. I usually workout 6 days a week, with a good mix of cardio and strength training. Would I benefit from the extreme cycle? I saw a post that mentioned all the calorie/macro counts are the same for everyone who does the program. Is this calorie count too high for a smaller person like me? Everywhere else I’ve read about calculating macros/calories says its weight dependent…I’m nervous I will overdo it on this program and get opposite affects.


  173. Leslie - April 24, 2016

    Hi! I am wondering on the reset day, what % of carbs/protein/fat should one strive for? I know one is suppose to eat 1000 more calories, but do you keep the 40/40/20 high carb day, or does it matter? thanks!

    • Team Powell - April 24, 2016

      Hi Leslie: You can eat anything you want to up to 1000 extra calories on your Reset Day, so no need to track anything if you don’t want to.

  174. Michaele Lee - April 23, 2016

    I’m down 12 lbs in a week. My first week. Having trouble eating veggies…what kids of veggies?

    • Team Powell - April 24, 2016

      HI Michaele: Congratulations on losing 12 pounds – that’s awesome! You can have any veggies that are non-root/non-starchy.

    • Barbara Martin - April 26, 2016

      Is that doing the extreme cycle?

    • Cashmere - November 18, 2016

      which plan did you use to lose 12?

  175. Corbin - April 23, 2016

    Hi Team Powell!

    Question, when you say, “removing that carb from dinner on high-carb days prevents an evening rise in blood sugar and helps your body burn fat throughout the night.” Does this apply to low-carb days as well?

    • Team Powell - April 23, 2016

      Hi Corbin: Yes, on low-carb days, every meal after breakfast is a low-carb meal: protein + fat + veggies.

  176. Michaele lee - April 16, 2016

    Hi I have a question, on apps like my fitness pal, it subtracts my calories burned by exercise from my caloric intake for the day. Do I need to worry about that or just eat 1500 no matter how much I exercise? So if I burn off 1500 calories in a work out as long as I’ve eaten 1500 I’m ok, or do I need to eat 3000 and work off 1500? This has always confused me, because it seems then that exercise is not a big part of it?

    • Team Powell - April 17, 2016

      Hi Michaele: You don’t want to eat back any calories burned, those go towards your daily calorie deficit, which leads to lost pounds. So yes, you’ll want to eat 1500 calories no matter how much you exercise. Hope that helps – you can do this!

    • Michaele Lee - April 20, 2016

      Lost 7 lbs since this comment. I’m not tracking calories to the t. But I do look up calories, and am very conscious of it. I had already been eating healthier and walking and had lost like 7 lbs, but since Saturday I’ve been eating a carb and a protein 4 times and then just protein as my last meal/snack at night. I’m up late so my last time eating is at night but about 3 or 4 hours before going to bed. And I’ve been doing shredders every day, just walking but still. I’m not thinking this rate will last long, but that’s pretty good on even high carb days.

  177. marija - April 14, 2016

    what if i do not want to count calories but just use the hand portions would that be a problem?

    • Team Powell - April 14, 2016

      Hi Marija: You can use the hand portions, but you’ll want to be very careful so you don’t over or under eat your calories. It’s always best to count every calorie you put in your mouth, but do what will work best for you.

  178. Kate O'Rourke - April 13, 2016

    Hi! I just recently purchased the extreme transformation book and am new to carb cycling! I haven’t been able to read the entire book yet but I wanted to see if I’m understanding this correctly – so it seems that a person’s weight/height is not taken into consideration? So, every woman regardless of starting weight, eats the same plan? I appreciate any feedback! Thank you

    • Team Powell - April 13, 2016

      Hi Kate: Yes, that is true. Women eat around 1500 calories on a daily basis, except for the Reset/Reward Day, when you can eat up to 1000 extra calories. Good luck – you can do this!

  179. Lendea V - April 11, 2016

    Hi there,

    My husband and I just purchased the Extreme Transformation book and we can’t wait! Just a few questions.
    1. Are the following considered ‘free’? Beets, rainbow chard, hearts of palm, baby corn.

    2. When creating our own meals with, let’s just say salmon as the protein source, do we count the fat macros that it has when considering what foods to pair it with? So would we decrease the amount of avocado [just as an example] we would eat because salmon does have a higher fat content than say, chicken?

    3. I’m on my feet a lot at work so I tend to lean towards foods that I can snack on easily [snap peas/carrots, etc]…when is snacking permitted?

    4. We do not eat meat but do eat small portions of fish every once in a while…do you have any recommended serving sizes for the more popular meat substitutes out there such as Gardein’s [etc]? Tofu and tempeh are great, but I’m definitely more a fan of seitan…what would the serving size correlate to when we use it instead of chicken or turkey?

    We’re so excited to start our transformation!

    • Team Powell - April 11, 2016

      Hi Lendea: Let’s get you some answers to your questions: 1. All of these would be considered “free” except for the baby corn. 2. You’re going for a total of fat grams for each meal (get some great tips in this post: http://heidipowellnet/10617). 3. You can snack on veggies (non-starchy/non-root) any time you’d like. 4. You’ll want to go for a number of grams/protein serving, and that can be different for each food. There’s a great chart in the blog post I shared that shows you how many calories of each macro to shoot for for each meal. Good luck – you can do this!

  180. Marci - April 10, 2016

    I’m new to carb cycling and would like to know if it’s a good way to gain weight (muscle)? I’m looking to shed fat but gain muscle, especially muscle in the booty. What plan would be the best for me?

  181. serenacherry - April 10, 2016

    Hi TP!! i ve 2 questions: 1- I dropped 2 lbs in my First classic carb cycling week…planning to loose more9 pounds…how to maintain the weight achieved after i smashed my target??
    2-with.regards to extreme cycle, Is it possibile that the body gets used to avoid carbs for dinner every day (except for resetday) and i ll have to give them up for good if i want to keep my target weight?Thanks for your time

    • Team Powell - April 10, 2016

      Hi Serena: Let’s get you some answers! 1. There’s a whole chapter in the book about maintenance, and it starts on page 178. 2. As you reach your goal weight, you can start introducing carbs into dinner if you’d like to, and you should be good to go. The key to weight loss maintenance is keeping your calories consumed and calories burned as equal as possible. Hope that helps!

  182. sid Marshall - April 7, 2016

    You mentioned that one of the things you leaned was to add a fat to the breakfast to slow digestion. Why does a slowed digestion improve weight loss?? Currently I’ve been having a digestive enzyme capsule with my breakfast is that counter-productive ?

  183. Taylor Cramer - April 7, 2016

    Would I coincide my high carb days with working out and low carb with rest days? or does it really matter. I work out M/W/F and sometimes Tuesday. Want to make sure I do this all correctly! (:

    • Team Powell - April 7, 2016

      Hi Taylor: The exercise program is outlined for you in the book. You do a Metabolic Mission (strength training) Monday-Friday, and Accelerators (cardio) Monday-Saturday. If you have your own strength training program, that’s totally okay, just make sure you don’t work out the same muscle groups two days in a row.

  184. AleItaly - April 5, 2016

    Thanks for the reply. I have other 3 questions: 1) can I eat chia seeds for breakfast? and if so, what macronutrient supersede and in what quantity; 2) can I drink soy, rice or oat milk for breakfast? and if so, what macronutrient replace and what quantity? 3) cannot understand the measure of food for breakfast, as various cereals, grits, barley, soy. I’m Italy and I find it difficult to adapt to American eating habits.Thank you

    • Team Powell - April 5, 2016

      Chia seeds count as a fat, and they could be the fat portion of any breakfast. Chris and Heidi recommend unsweetened almond milk as your beverage, and less than 2 cups count as a flavoring/condiment, and over 2 cups at one time count as a fat. There is some great info in this post that can help you plan your meals: You can do this!

  185. AleItaly - April 4, 2016

    Hi Powell team! Can I eat the plai chocolate for fat in the extreme transformation? And how much can I eat eventually???

    • Team Powell - April 4, 2016

      Hi Aleltaly: It’s best to save any chocolate for your Reset/Reward Day.

  186. VGH - April 3, 2016

    Which plan provides the fastest fat loss- turbo or extreme?

    • Team Powell - April 3, 2016

      I’d start with Extreme, and you can change cycles at any time. You can do this!

  187. Catherine - March 30, 2016

    Hi Team Powell,
    I’m having a lot of trouble planning my own meals because I’m finding it super hard to balance macros, PLUS I’m confused with some conflicting info.

    In the “Create your own meals” section of the book it shows how many calories you need for each macro in each type of meal. Using the 4/4/9 conversion of cals to grams, the totals don’t seem to add up to the daily targets. Let’s look at just the carbs on a high-carb day for example. We’d have 25 at breakfast, then 150 for the 3 HC meals that day, plus less than 4 for dinner = 179g which is well above the recommended 150g of carbs for that day.

    Can you please shine some light on this? What am I missing? This is hard! 🙂

    Secondly, is it more important to aim for more precision in daily macro targets or the targets for the individual meals? Thank you so much!

    • Team Powell - March 31, 2016

      Hi Catherine: I’m so sorry for your confusion. Where in the book does it say you should eat 150g of carbs on a HC day? I’m having a hard time finding that information. Please reply and we’ll get this figured out for you!

    • Catherine - March 31, 2016

      Hey again! Thanks for your reply. I didn’t get it from the book I guess! I got it from a question on this thread (Lexi – January 25, 2016). She had done the math and you had approved it in your reply. Is it off? I’d love to have some daily macro targets to aim for, whatever they may be! Thank you so much!

      Looking at each meal, can you tell me if this is correct? (with an assumed “up to” before each number – trying to reach it but not go over)
      Breakfast: 37g protein, 25g carbs, 25g fats
      HC Meal: 25g protein, 50g carbs (!!?), less than 4g fat
      LC Meal: 37g protein, less than 4g carbs, 25g fat
      With most meals for women at about 300 cals.

      *It occurs to me that the “Create your own meals” section with those calorie amounts for the different macros might not be for the macros themselves, but for the types of foods. For example, about 200cal of rice (which also contains other macros). Or 100cal of avocado (which also has some fibre/carb). Is that more the idea? I want to do this right!

      Thank you so much Team Powell!

    • Team Powell - April 1, 2016

      Hi Catherine: So sorry for the confusion! The “Create Your Own Meals” chart is for calories from macros only, so breakfast would include 150 cals from protein, 100 cals from carbs, and 100 cals from fat. It’s very difficult to follow these recommendations exactly, as foods do contain more than one macro, like you said. It can be tricky, but as long as you’re hitting these recommendations closely, you should be good to go. As for your breakdown, based on the chart, your breakfast fats would be more like 11 grams, and LC meals would be more like 8ishg of carbs and 11g fat. Again, just do the best you can, get as close as you can!

  188. Tasha - March 30, 2016

    I had a question on the cycles how do u eat 1200-1500 calories with the portions recommended because when I calculatey calories they are more than that it’s like 1700 to 1800 and that’s on a low day.

    • Team Powell - March 31, 2016

      Hi Tasha: The calorie recommendations are different on the Extreme Cycle. On the Extreme Cycle, women eat around 1500 calories a day, and this is an average throughout the week. Hope that helps!

  189. Becky - March 29, 2016

    Hello Powells
    I’m sure I’m missing it somewhere, but are the calories roughly the same for Extreme cycling? On the other cycle it was 1500 calories for high carb days and 1200 for high fat days… Does this still hold for the Extreme cycle as well?


    • Team Powell - March 29, 2016

      Hi Becky: On the Extreme Cycle, women eat around 1500 calories on both low- and high-carb days. Hope that helps!

  190. Jason - March 26, 2016

    I just purchased the Extreme Transformation book and I am really enjoying it. I have struggled with my weight practically all my life and I just turned 42 last month. I have been on the proverbial roller coaster with my weight in which I’m currently at my highest of around 450+ pounds. I used to track my daily food intake and prepared my meals and had success. For a while now I hit the fast food and it shows. I’m tired of being tired all the time and out of breath. I am grateful for the work that y’all are doing to help others, including me, with food addictions/problems.

    I do have a couple of questions concerning the extreme cycle. Like I said, I just purchased the book so it may be in there, but how many grams of protein, carbs, and fat should I eat on high carb days, as well low carb days? Would these numbers be the same for each of the five meals? At the end of a day how should the nutrient percentage look (Eg: protein 40%, carbs 20%, fat 10%)? Thanks again.

    • Team Powell - March 26, 2016

      Hi Jason: You can get some great info on all of the meal options, including how to put your meals together (macros, etc.) in this post: And welcome to carb cycling – you can do this!

  191. SH - March 26, 2016

    I have been doing the extreme transformation method and I love it!
    In a couple of months, it is going to be the sacred fasting month for Muslims. We cannot eat or drink from sunrise up to sunset. I was wondering how can I adapt the carb cycling method while fasting during the day, and being allowed to eat only at night?

    • Team Powell - March 26, 2016

      Hi! I’d do the best you can during this month, and make sure that any meals you do eat have a serving of protein, and try to follow the guidelines for meals on this cycle by making the best choices you can. We wish you the best!

    • GN - March 30, 2016

      I would divide my meals as follows:
      1. Soup & salad —– maghrib salat
      2. Main course


      3. Dessert (after isha)
      4. Suhur

      I imagine it is not possible to go for more than 4 meals during Ramadan
      I would however stick to the main lines in the diet when it comes to low & high carb days

  192. Elise Jordan - March 23, 2016

    I have a question about the reset day and rest day. I’m wondering if they need to be the same day? For example, I work a long 12 hr shift one day a week (Tuesday). Can that be my rest day, while doing a reset day on Friday? Or is it a hard/fast rule that it needs to be the same day?

    • Team Powell - March 23, 2016

      Hi Elise: The rest and Reset days are on the same day so that your calorie consumption and burn have the greatest difference, which resets your body and contributes to weight loss. However, you can move your rest day to Tuesday and your Reset day to Friday if that will work best for you. Just keep the low- and high-carb day schedule in the same order (4 HC days, 2 LC days, Reset day). Hope that helps!

  193. Chelsea - March 22, 2016

    Hi! I am wondering if the extreme carb cycle is the correct cycle for me. I broke my foot so I am not able to do any cardio (running,rowing,swimming, or anything that involves my foot). Will this work even though I am unable to do cardio workouts and will that amount of protein actually make me gain weight?

    • Team Powell - March 22, 2016

      Hi Chelsea: You can still lose weight even if your exercise is limited due to an injury as long as you stick to your nutrition program, so the Extreme Cycle could work for you. Yes, your rate of weight loss might be slower than if you could work out, but you can still lose weight while you’re recovering. And the amount of protein should be fine for you. I hope you recover quickly!

  194. Natasha - March 20, 2016

    Hi guys! This may seem to be a silly question but I’m going to ask it anyway. In your latest book it says that non starchy veggies are limitless. I’m using myfitnesspal to keep track of my calories (I like to cook and change up meals often) but I always add in every ingredient, including veggies. Should I not worry do much about counting non starchy veggies in my 1500 calorie allotment? Thanks in advance 🙂

    • Team Powell - March 21, 2016

      Hi Natasha: Even though non-starchy veggies are “limitless,” it’s always best to count every calorie you eat. It really helps to keep you accountable.

    • Elise - March 23, 2016

      Can you clarify carrots? It indicates in the Extreme book that they are a root veggie and listed under the carbs. But in other posts here I’ve seen it allowed as an unlimited veggie? Which is it?

    • Team Powell - March 24, 2016

      Hi Elise: Carrots can be a bit tricky, but they can be counted as veggies. As with anything you eat, even though they’re “unlimited,” it’s good to track those calories. Hope that helps!

  195. Rachelle - March 19, 2016

    Thank you Heidi! One more question….on low card days where there are no fats included what do you cook with? Olive oil, coconut oil & avocado oils are all fats so how do you cook on high carb days?

    • Team Powell - March 19, 2016

      Hi Rachelle: Try using non-stick cooking spray – works like a charm! Or you can use some oil in a spritzer too.

  196. Rachelle - March 19, 2016

    Heidi!! Love this program and you. I have a small question at breakfast I take shakes instead of eating real food. the shakes supposedly have all the protein & carbs you need. I need a fat with breakfast so do I add pieces of avocado to the shake or would the almond milk be considered my fat?

    • Team Powell - March 19, 2016

      Hi Rachelle: This depends on how much almond milk you’re using. 2 cups equals a fat serving, so if you’re only using one cup, add in some avocado to make up the difference. There’s a great chart at the bottom of this post that shows you how many calories of each macro to include in each type of meal, and that can be super helpful! ?

  197. Nicole - March 18, 2016

    Hi! I’m on day 12 and loving the results! I do have a quick question though. My kids LOVE speghetti squash and I’d love to make some dinners using it, but is it a carb or considered a veggie?

    • Team Powell - March 18, 2016

      Hi Nicole: Any type of squash is considered a veggie, and we’re so excited you’re loving the program! ?

  198. Lacey - March 18, 2016

    Ugh. Why does my question keep getting deleted??

    • Team Powell - March 18, 2016

      Hi Lacey: Your comment isn’t being deleted. All comments have to be approved before they post. ?

  199. michane - March 18, 2016

    Hi team powell ! And tks for all your tips and advices! I choose the turbo cycle and in this post i can read your 2 new secrets for weight loss for extreme cycle: fat at breakfast and fat and no carb on high carb day. My question is what is better during turbo cycle on high carb days: maintain carb without fat at breakfast and dinner OR use fat at breakfast and dinner on low AND high carb days? Tks so much for your help!! Lov yu (and sorry for my english…)❤❤❤❤❤❤❤

  200. michane - March 18, 2016

    Hi team powell ! And tks for all your tips and advices! I choose the turbo cycle and in this post i can read you 2 new secrets for weight loss for extreme cycle: fat at breakfast and fat and no carb on hight car day. My question is what is better during turbo cycle on hight carb days: maintain carb without fat at breakfast and dinner or use fat at breakfast and dinner (+ carb) even on hight car days? Tks so much for your help!! Lov yu ❤❤❤

    • Team Powell - March 18, 2016

      Hi Michane: If you choose to follow the Turbo Cycle, then you’ll want to follow the meal guidelines for that cycle. Each cycle is put together a bit differently for various reasons. And remember, you can change cycles at any time!

  201. Natasha stabile - March 16, 2016

    Can I just say you guys are awesome! We are in the third week of the extreme cycle and I finally went out and bought the book. I had previously borrowed the first two from the library. I really enjoy the nerdy book and have lost 6lbs in the last two weeks without the book so I’m excited to use some of your recipes. But I have a question…

    As I’m reading through them you have taken the time to calculate both calories and macros and portion sizes, which I greatly appreciate, however lb the top of the recipe it shows that in each recipe the protein, carb and veggie in the recipe. However I didn’t see a veggie in the recipe, fruit yes (which I thought counts as a carb) but not veggies. I’ve seen these with a couple, for example the triple berry threat. I should still add veggies to these meals correct? Thanks in advance

    • Natasha stabile - March 16, 2016

      Darn auto correct! NEW book not nerdy book! Hehehe

    • Team Powell - March 16, 2016

      Hi Natasha: Congratulations on losing 6 pounds – that’s awesome! Those graphics are with every high-carb meal just as a reminder and to keep things consistent throughout the book. Adding any extra veggies are optional for high-carb meals, and you can add veggies to any meal – both low- and high-carb – if you’re still hungry. Hope that helps!

  202. Katie - March 12, 2016

    Hi again
    Just read that extreme plan women eat 1500 cal in both hc/Lc says and 2500 on reward but turbo it’s 1200 on Lc says and 1500 on hc days 2500 on reward. So on extreme your eating 1200 more calories a week more than on turbo. Why the caloric change.
    I’m a macro girl does new book go in detail about the macro numbers forv each day other than just having them in the recipes

    • Shana C. - March 12, 2016

      That’s exactly what I was wanting to find out. I am interested in numbers and percentages, just so I can work on my own meals a bit easier.

    • Team Powell - March 12, 2016

      Hi Shana: There’s some great info in this post that gives you several options for meal planning on the Extreme Cycle: http// Hope it helps!

  203. Katie - March 12, 2016

    Hi I have a question
    If you do turbo plan so you use the format of extreme as far as adding fat to breakfast and take out carb on dinner meal or is that if you only follow extreme plan of four high carb and then two low carb

    Also I read this extreme is fastest weight loss over turbo ? How can that be with four high carb days in a row vs having two low carb then high carb repeat.

    • Team Powell - March 12, 2016

      Hi Katie: The two cycles – Turbo and Extreme – are different, so you’ll want to follow them as they’re outlined. And the Extreme Cycle is the new and updated cycle based on Chris and Heidi’s experiences with their contestants since “Choose More, Lose More for Life” was introduced (which is where the Turbo Cycle comes from). The reasons for the 4 high-carb days is in this post, as well as an explanation of the other changes in the Extreme Cycle. Both cycles can work, and you can change cycles at any time.

  204. Jen - March 9, 2016

    Team Powell,

    Thanks for answering my questions, it is making more sense. I promise just a few more clarifying questions..

    1. Go kashi is ONLY considered a carb, even though it has some protein in it? Is this true? So if I had that for breakfast I would still need to add a protein?

    2. On a fat day, would a quest bar satisfy a meal (protein & fat)?

    3. If I use my fitness pal and I am not sure about exact measurements of food ( palm size, tip of thumb, etc) if I put in MFP just make sure the macros (40,40,20) and ( 40,20,40)
    work out.??

    4. The calorie guide measurements in the book is just to let you know what 100 calories looks like and is not related to portion sizes?

    5. For the macros should I look at “net carbs” or total carbs and not consider the fiber.

    I just need these clarifications to get a full understanding of the program.. Thank you very much

    • Team Powell - March 9, 2016

      Hi Jen: 1-4. Yes, you are correct. 5. For carbs, look at total carbs. You got this!

    • Elise - March 23, 2016

      If we aren’t looking at “net” carbs but total carbs, then aren’t Quest bars too high in carb for LC meal, and too high in fat for a HC meal? Confused about the fiber grams – counting or not towards total carb count?

    • Team Powell - March 24, 2016

      Hi Elise: Quest bars are considered the protein and fat portions of a low-carb meal. Yes, they do have some carbs, but the fat grams are higher than the net carbs, so that is okay. It’s very difficult to find any food that is strictly a fat or a carb, since both fats and carbs can be in different foods in small amounts. Hope that helps!

  205. Melike - March 8, 2016

    Hi Team
    I have done classic cycle in the past and liked it ( i had the book chose to lose). In this book there was a slingshot technique on the 4th week. And brown sugar, honey, milk were on the list of unapproved foods.
    So my question is:
    1) should we do the slingshot technique in extreme cycle too?
    2) is it the fastest weight loss option over turbo cycle?
    3) are the approved and non approved foods same as in previous books?

    • Team Powell - March 8, 2016

      Hi Melike: 1) You can still do a slingshot week every 4th week if you’d like to, and you can double your carb portion at every meal. 2) The new Extreme Cycle is the fastest cycle, but you can also do the Turbo Cycle. Remember – you can change cycles at any time! 3) The approved foods list has changed a little bit from “Choose to Lose.” And honey, brown sugar, and dairy milk are not on the approved foods list. We recommend using unsweetened almond milk in place of dairy milk. Hope that helps! ?

  206. Amelia - March 7, 2016

    How should the workouts look like for the different days? I was always told low days are days off and cheat days were the toughest workouts.

  207. Jen - March 7, 2016


    I have a couple of questions. I purchased the choose to lose book and I asked the question before. You gave me the general macro breakout on high/low carb days. How do you calculate that into grams?

    Also in the book it says for a woman a carb portion is a fist size or one cup. Is that right? It seems like to much, like 1 full cup of rice or oatmeal for one portion? My fist is not that big! I would think it would be closer to 1/4 cup or 1/2 cup.

    For example, if I had lashi go lean for breakfast, does that satisfy the carb, protein and fat requirement. And what would be the serving size?

    • Team Powell - March 7, 2016

      Hi Jen: To figure grams of macros, take the total calories, multiply that by the recommended macro percentage, and divide that number by 4 for proteins and carbs or by 9 for fats. And Kashi Go Lean counts as a carb, and you’d go for that fist-sized portion. If you’re concerned about the portion sizes, you can count calories (aim for 1200 on low-carb days and 1500 on high-carb days), and use the macro percentages to help you figure out your meals. You can do this!

    • Jen - March 7, 2016

      Thank you for getting back to me so quickly!

      Just to clarify, even though go kashi has protein in it, it only counts as a carb?

      Last question! The portion for a fat is the tip of your thumb. What if you have almonds, how many would equal a serving size?

      Your clarifications are very helpful. Thank you!

    • Katie - March 13, 2016

      Jen, would you give me macros breakdown you got . I can figure out rest from there.

  208. Natasha - March 5, 2016

    Hello guys! I have a question about portion sizes and calorie counts. My husband and I are on the end of week 1 of extreme cycle. When I made and preportioned our food I forgot about his sizes/counts being different and made them all the same size. After I realized that he needed bigger portions he ate more but says he felt bloated and didn’t want to eat the bigger portions. Should he still eat them even if he doesn’t finish out can he stay at the same size. Also on my low carb days I’m finding that my calorie counts are just as high as my high carb days just about 1500, should I cut back more on low carb days? I’m trying to prep ahead for the week and it’s going well, I just can’t seem to figure out the calories adding up so much. Thanks in advance

  209. Jennifer - March 4, 2016

    I had two questions that I am trying to figure out as my husband and I are on the extreme plan.
    1. When we are creating our own meals I was using the chart listed on day 4 with the number of calories breakdown for each meal/type along with the food chat with categories in the back of the book, but above in the end of Heidi’s post it shows the portion sizes such as palm etc. Which should we be going by??
    2. With quest bars I am trying to determine how to incorporate these properly. For example the one I have is 190 calories, 9g fat, 20 g carbs, 14g fiber and 21g protein. I had read in another comment that you said count them as protein and fat for a low carb meal, but my fitness pal says its considered 40% carbs? Also since on low carb meals my husband and I are supposed to have more calories than this….do we just add more from another source?
    Thank you for your help, we are really trying to make sure we getting the most out of the program!!!

    • Team Powell - March 4, 2016

      Hi Jennifer: Let’s get you some answers to your questions! 1) Use the calorie guide as much as possible. The portion size guides are very handy when you’re out and about and have to eyeball your portion sizes. 2) You could add in veggies to make up the calorie difference, and your husband could eat a portion of a second bar, or another source of protein and fat, plus veggies if needed, to make up the calories for his low-carb meal. These guides are just that, a guide, and we understand that it’s not always feasible to hit these calorie recommendations exactly. Just do your best!

    • Jennifer - March 4, 2016

      Thank you… So those bars would be considered a protein and fat then and not a carb?

    • Team Powell - March 4, 2016

      Yes! ?

  210. Dana - March 3, 2016

    I have a couple of questions. My friend and I started January 2 with Extreme Transformation. The first month I lost 7 pounds, this month we both gained a pound back. We have been attending a Fit Body Boot Camp and at least twice a week we do back to back classes. The second month we also cut back on carbs so we really tried to do low carb, but still following the meals from the book for low carb days. Did we really just screw up everything by not carb cycling? Also, should we switch up our workouts and add in cardio days and not class? Do we need a different workout plan?? We are just so frustrated and not sure what to do at this point. And to top it off my body fat % is 41%. It was that much when I was 20 pounds heavier!! Any thoughts or advice will be so appreciated!!! I still have a minimum of 30 pounds to go.

    • Team Powell - March 3, 2016

      Hi Dana: It’s best to follow the nutrition plan as it’s outlined. The low- and high-carb days are arranged in the way they are for the maximum weight loss, and carbs are very important for not only good health but for weight loss also. As for your workout plan, strength training and cardio are both important for weight loss, and some workouts can qualify as both if your heart rate is staying in a fat burning range during the workout. Chris and Heidi recommend up to an hour of cardio 6 days a week (Accelerators in the book), so keep that in mind when planning your workouts. You can do this!

  211. Nicole - March 3, 2016

    Hello Team Powell,

    I have recently purchased your book, and have a couple questions if you don’t mind answering for me?

    1. I am going to try a couple breakfast options from your book, but I also enjoy taking a couple supplements in a shake (ingredients below) and wanted to see if I could alternate between meals and a shake… BUT I do not know what category the ingredients fall under, would you help me?

    • Almond milk
    • Barlean’s organic flax chia coconut blend
    • WelleCo Super Elixir Alkalizing Greens
    • Symbiotics Colostrum Powder
    • Vanilla Extract

    2. What category does PB2 powder fall under?

    3. What type of protein powder do you recommend I purchase?

    4. On reset days I know there are recipes in the book for clean cheats but I was wondering what the caloric intake limit would be. My husband is thin as a rail and a total foodie, so my reset day would be for us to enjoy going to lunch or dinner and having a burger, pad thai, etc., therefore what are the guidelines for the rest days?

    5. How would sushi fit in the 21 day program, as well as soy sauce?

    6. For my immune system I drink a few times a week an unsweetened iced green tea with pure matcha powder, would this still be allowed?

    7. For sweeteners, the only thing that tastes like sugar to me is Equal which I know is bad. I read on the blogs that you recommend Xylitol, but is there anything else that would taste like sugar? I read the xylitol is harmful to animals.

    I thank you in advance for your time and attention.

    • Team Powell - March 3, 2016

      Hi Nicole: Let’s get you some answers to your questions: 1) Chris and Heidi recommend using unsweetened almond milk, and if you use 2+ cups at a time, this is considered a fat. The Barleans product does have some fat in it, so keep an eye on that. I couldn’t find a nutritional label for the WelleCo product. The other two products should be okay. 2) You can find a complete foods list beginning on page 302 of the book, and this is a great tool for you to use when putting your meals together. 3) 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. 4) On Reset Days, you can eat anything you’d like up to an additional 1,000 calories. 5) Low-sodium soy sauce is considered a condiment. Sushi can be a bit trickier depending on the serving size you’re eating. With rice as a part of most sushi, that counts as a carb. Any meats could count as a protein if the portion size is large enough. 6) This should be fine. 7) Chris and Heidi recommend stevia and xylitol as natural sweeteners. And here’s another post that can help you with meal planning on the Extreme Cycle: Good luck – you can do this!

  212. Trisha tourney - March 2, 2016

    I just wanted to say I love following you and Chris on Facebook and Instagram! I purchased your book and I was trying to figure out how many carbs/protein/fat in grams I should be eating on high and low carb days! I’m 5’4 and about 120lbs! I crossfit 6 days a week and usually run about 5 miles on the 7th day! I eat 80/20 clean but I would like to lose body fat and get leaner! I’m just wondering if I should still eat 1200-1500 cal per day and if I should eat about 140-150 g of carbs on high carb days? It seems in the book that each high carb day is about 140-150g carbs

  213. Amelia Pratiwi - March 2, 2016

    Hi, this is my third day of Extreme Cycle, is that ok if everyday I eat my breakfast at different time ? sometimes I have my breakfast at 9:30 am and that means my dinner would be at 9:30 pm ? and at the following day I eat early at 8:40 am ? Or should I eat the breakfast at the same time for the following 21 days ?? Thank you. So far I have lost 0,6 kg! yeayy….

    • Team Powell - March 2, 2016

      Hi Amelia: Congratulations! ? It’s not necessary to eat breakfast at the same time every day. The important thing is to eat within 30 minutes of waking and then every 3 hours for 5 meals a day.

  214. natasha - February 25, 2016

    Hey guys,

    I have another question. We have decided to start the extreme cycle on sunday. My question is with the exercise portion there are two days of no exercise at all, is there a scientific reason for that or just to give our bodies a break. Are we able to split up the days because I work 2-3 twelve hour work days every week and I was hoping to make those the days I don’t exercise however they are not always in a row (usually mon and thur) Should I power through and exercise mond-fri and leave sat and sun as rest days or can I play with the days a bit?


    • Team Powell - February 25, 2016

      Hi Natasha: Yes, those 2 days are considered rest days, but you can do other activities if you’d like to on those days (you don’t have to totally rest!). And it’s best to keep the exercise schedule as it’s outlined, but if you need to make some tweaks due to your busy schedule, that’s okay. The important thing is to get in those workouts sometime during the week and try and get some movement (even a few minutes at a time) on your 12-hour workdays. Hope this helps!

  215. Jen - February 23, 2016

    I just purchased choose to lose book. I have carb cycled in the past and have wanted to read Chris and Heidi’s explanation of it. I am extremely disappointed that it is measured by eyeballing ones hand. I specifically purchased it to see their breakdown of macros on high/low days and total grams of carbs, protein and fats. Could you please let me know what the macro breakdown is and total grams per day for a female. Eyeballing is way too vague and not precise. I love Chris and Heidi, please help with this information to make this book useful. Thankyou

    • Team Powell - February 23, 2016

      Hi Jen: There’s also a foods list in the book with calorie counts, and you can use this to help you put your meals together. For macros, Chris and Heidi have figured out all of your macros for you in carb cycling (for both low- and high-carb meals), so you don’t need to worry about tracking them. Follow your carb cycling plan, eat proteins, carbs, and fats when outlined in the meal plan, and you’ll be getting all the macros you need to be healthy and lose weight. However, if you’d like to count your own macros, here are some general recommendations:

      High-Carb Day:

      Protein: 40%
      Carbs: 40%
      Fats: 20%

      Low-Carb Day:

      Protein: 40%
      Carbs: 20%
      Fats: 40%

      I hope this helps!

    • Jen - February 24, 2016

      Thanks team Powell for the basic macro breakdown! Could you also let me know what the total grams per day would be for a 1,200 calorie day?

      I saw a post below that asked if their grams for the day were accurate based on macro breakdown but I don’t know how to calculate it? I use my fitness pal and it would be so helpful to gauge that I am doing it correctly. So for 1,200 cal day what would be the total grams for protein, carbs and fat on high/low days?

      Just one last question how much protein per gram per body weight do you recommend?

      Thank you so much, much appreciated!

  216. Sam - February 23, 2016

    Hello, I have a question about calorie targets. For a female around 140 lbs looking to lose around 20 lbs what should daily calorie targets be on low and high carb days. Thank you for your help.

    • Team Powell - February 23, 2016

      For the Extreme Cycle, the daily calorie recommendations are 1500 calories, and that’s how the program is put together. For any of the other four cycles, you’ll eat 1200 calories on low-carb days and 1500 calories on high-carb days.

  217. Delila - February 23, 2016

    I’ve been reading the Extreme Transformation book and I’m so excited to get started. I have done so many different things from shakes, to Weight loss programs and I’ve found that I can’t limit my body in calories or carbs because I have gained everything back that I’ve already lost. I’m at a point where I feel embarrassed to go anywhere or see anyone because I have let myself go back. I am desperate and I love watching your shows, reading your blogs, and following you on FB and IG.

    My questions is, I have seen the 100 calorie portions in he book, there is a chart to do your own meals or you can follow the recipes. I was curious, do you recommend measuring out in the 100 calorie portions that are listed in the back or by using the portion sizes you have listed at the end of this blog? That is the one thing in confused about. For example. Breakfast l, should I do 2 whole eggs and that includes the yoke which is 100 calories for 2 plus 2.5 egg whites to equal 200 calories? Hope that’s not too confusing. I just want to make sure I am 100 percent because I’m starting this coming week. I can’t hold back anymore. And I’m thinking of purchasing the new Proform Hybrid you have been showing off!!!

    • Team Powell - February 23, 2016

      Hi Delila: I’m so sorry for your confusion. You’ll want to follow the portion guides when you’re putting your meals together. The food list with the amounts and calories is simply a tool to help you do this, but as you pointed out, it does not follow the portion size guide. The food list is a great option to use to help you make sure you’re getting the right amount of calories. I hope that makes sense!

  218. Cheryl - February 20, 2016

    First let me say thank you to Chris and Heidi Powell for this awesome way of transforming. I have finally found a health way to lose the unwanted lbs. and not drive myself crazy. I have been using the Turbo cycle for two weeks. My first week I was down 8lbs. (HOOORAY!) Week two I am down 1lb. (eh, ok… ). I am looking at the extreme cycle vs. turbo cycle. I have around 75lbs to lose. I love the idea that the extreme cycle has a 21 day plan already set up. That makes life so much easier. But, the 4 high carb days really make me nervous. Which cycle will help me lose this weight the fastest?

  219. Theresa - February 16, 2016

    First and foremost – thank you both for all you do to help others!

    I have a quick question about breakfast and exercise (book is on the way so forgive me if I’m jumping the gun). I go to the gym first thing in the morning before I head off to work. Should I be eating my breakfast before or after the workout? If before – how much time should I wait before heading to the gym? I typically get up at 4-4:30am – work out for 30-45 minutes – then head back home to get around for work. Thanks!

  220. Amelia Pratiwi - February 15, 2016

    Hi, today is my first day on Turbo Cycling, Im a student and sometimes I cant eat every three hours, is that bad and has an effect to my result ? but Im trying to eat as soon as possible, example Breakfast at 6am, means that snack 1 9am , lunch 12am, snack 2 3pm and dinner 6 pm, because I have a class and its not possible to eat in classroom, is that ok if Im late about 30 minutes ?? Especially between breakfast, snack 1, lunch and snack 2 , today I ate my snack 1 on 9:15am , so I decide to have my lunch at 12:15pm, My German class is from 2 pm – 4 pm , so I ate my snack 2 at 4;30 pm, is that really bad ?? What should I do ?? Should I take my lunch still at 12 pm or 12:15pm ? and I feel that my body burns inside, I dont know what happens but its like I feel cold but inside my body is hot, is that normal or ??

    • Team Powell - February 15, 2016

      Hi Amelia: You can get some great info on how to plan your meals on a crazy schedule here: And I’ve not heard of of anyone feeling like their body is burning inside but is cold on the outside. It sounds like you might be coming down with something, so if it continues, you might want to chat with your healthcare provider. I hope you feel better soon, and welcome to carb cycling! You can do this!

  221. Nikka - February 12, 2016

    Hello 🙂
    I have one question…i am on a diet- carb cycling, but i have a huge problem. I just want to eat sugar all the time…i rather don’t eat lunch and dinner so i can eat one chocolate. What will you suggest me for a solution, that my cravings won’t be that hard?
    I am sorry for my broken english, but i am not from us 🙂
    Thanks for your answer.

  222. jj - February 12, 2016

    Hi there – quick question – would this carb cycle be considered more of a clean bulk plan? If you lift for the 4days you are on high carbs you are benefiting from the carbs right? Then the next two days are low carbs which are your fat burning days. Would we still need to add HIIT to the high carbs days to minimize any fat? Thanks!

    • Team Powell - February 12, 2016

      Hi JJ: You can do any type of cardio you’d like, and Chris and Heidi recommend up to 60 minutes a day, Monday-Saturday. With their Metabolic Missions (strength training) on the Extreme Cycle, you’ll do a different combination of exercises for a short time during the week also. If you have your own strength training program, you can totally substitute that for the Metabolic Missions. Learn more about the exercise part of their carb cycling program here: Hope that helps!

  223. Jennifer - February 10, 2016

    I have PCOS, I am 31 & was 25 when I found out, though looking back growing up the Dr said I should have been diagnosed at age 11 or 12…
    We struggle with infertility 🙁 not only do I want to be a mommy, I am sad I haven’t been able conceive so that hubby & I can be parents! I want to be healthy, I have struggled with my weight since I was 8 y/o, my mom passed away at age 50 due to a silent heart attack…pcos caused heart disease :'( I want to break this cycle! I try to lose weight, but I always feel defeated! Is this a healthy solution for PCOS??? I have been to multiple Drs….their advice baffles me & non have the same advice….one fertility specialist told me “to conceive you need to lose weight” & sent us out the door, hearts shattered…

  224. Beth - February 3, 2016

    One more question…what does a “reset day” consist of? High carb? Low carb? Whatever we want? Donuts? Ice cream?? 😉 lol

  225. Mary - February 1, 2016

    Hi there. I’m looking for a protein bar to have on low carb days. I usually use quest bars that have less than 5 grams of net carbs. The carb count is 23 grams with 17 grams of fibre, 7 grams of fat, 21 grams of protein, 1 gram of sugar and 2 grams of erythritol. Is this a good protein bar for a low carb day or would it be more appropriate for a high carb day or is there another one you could recommend.

    • Team Powell - February 2, 2016

      Hi Mary: Those are a great option for low-carb meals, and one bar counts for the protein and fat portions of that meal. 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. Hope that helps! ?

  226. Cynthia - January 29, 2016

    Hi Guys! First I want to say thanks for all your advises and taking the time to care about people’s health!
    I need an advice as off which is the best plan for me right now, I need to lose about 10 pounds from fat to be at the % that I want. I have been eating good for a while and exercising 5-6 days a week, I just started a new program with a personal trainer and I work out 1.30 to 2 hours a day between weights(heavy) and cardio because I was stuck. I want to start with one of the carb cycling plans (about to buy the book) but before doing so, I want to know which will be the best plan for me at this point to get to the best results and give that extra boost my body needs to lose those fat pounds.
    Another quick question is besides protein, which would be the other supplements you suggest to get the best results of training and well help with the fat lost.

    Thanks!!! and please keep going with the awesome work!

  227. Angela - January 28, 2016

    Hi Team Powell

    I been doing the extreme cycling for about 1 week and half.. lost 3 lbs feeling great. The first week was a little bit off, ate about 100 calories of carbs rather then the 200 mentioned. I have a question.. on the 100 calorie portion chart I have been using 100 protein,200 carbs on high carb day ,, but some time the food choice for high carb is much bigger that a fist for example 1/2 brown rice and one corn tortillas with 3oz white meat and 2 cups of veggie .. is that to much carbs for one sitting. More than a size of a fist??? thanks

  228. Gisselle - January 27, 2016

    Hello, I got the extreme transformation book and I am on the third week now. My goal is to lose around 10 pounds to get more definition. On the past weeks I didn´t lose any weight and this week I actually gained a pound. I am tracking my calories in myfitnesspal and doing 30 min weights and 30 min cardio 5 days a week. Should I keep with extreme cycle or would moving to turbo be a good idea? I also read that doing one week high carb help some people, but I´m afraid I might gain more weight instead.

    • Team Powell - January 27, 2016

      Hi Gisselle: You said you’re tracking your calories in MyFitnessPal. Are you eating back the calories you’re burning? Some apps add back in the calories you burn into your calories to eat each day, so I’d check on that. You don’t want to eat back any calories you burn – burned calories go towards your daily calorie deficit, which leads to lost pounds. And since you would like to lose 10 pounds, you might want to add more cardio into your day if you can so you’re burning more calories. The less pounds you have to lose, the slower your rate of weight loss can be, and there’s definitely much less wiggle room between your calories consumed and your calories burned each day. And remember, as you’re replacing any extra fat with muscle, the number on the scale might not reflect any losses, but you should see changes in how your clothes fit, etc. Please let me know if you have any other questions, and I’ll watch for your reply.

    • Gisselle - January 27, 2016

      Hi, thanks for such a quick reply. I am not eating back my calories, actually I don´t use the app to track my exercise activity, just the calories and macros on my meals so they match with the plan in the book, as I am not following the exact meals all the time.
      I will try to add more cardio, but regarding the cycling plan would you recommend to stay in the extreme cycle or to switch?

    • Team Powell - January 27, 2016

      I’d stick with the Extreme Cycle for a bit longer and add in some more cardio if you can. If you’re short on time, maybe do weights 3 days a week and use those 30 minutes for cardio on the other two days. You can do this!

  229. Lexi - January 25, 2016


    In the new book, you’ve given macros for your suggested meals, however it doesn’t say roughly how your macros should look per day of carbs or low carb so it doesn’t really help anyone that counts macros. Do you have rough guide at all please?

    • Team Powell - January 25, 2016

      Hi Lexi: Chris and Heidi have figured out all of your macros for you in carb cycling (for both low- and high-carb meals), so you don’t need to worry about tracking them. Follow your carb cycling plan, eat proteins, carbs, and fats when outlined in the meal plan, and you’ll be getting all the macros you need to be healthy and lose weight. However, if you’d like to count your own macros, here are some general recommendations:

      High-Carb Day:

      Protein: 40%
      Carbs: 40%
      Fats: 20%

      Low-Carb Day:

      Protein: 40%
      Carbs: 20%
      Fats: 40%

      Hope that helps! ?

    • Lexi - January 25, 2016


      Thankyou for taking the time to reply!

      As I’m vegetarian and don’t live in the US I can’t follow the meal suggestions exactly so its helps to know Macros to stick to, to make sure I’m eating the right amount of macros.

      Following what you posted for high and low carb days, based on the 1500 cals per day does this look correct?

      High Carb day:
      150g Protein
      150G Carbs
      33g Fat

      Low carb Day
      150g Protein
      75g Carbs
      67g Fat

      Thank you for your help! Looking forward to starting the new cycle!

    • Team Powell - January 25, 2016

      Yes! These look great!

  230. Jayme - January 25, 2016

    I asked this question already, but it disappeared. I want to do the extreme plan. I’m just wondering how it fits in with distance running. I am training for a half marathon and Sunday is my long run day. Will I have enough energy to run the distance coming off two low carb days?

    • Team Powell - January 25, 2016

      Hi Jayme: All comments have to be approved before they post, so that’s why your comment didn’t show up yet. I’ll answer your question here. Different things work for different people, so if you find that this order of high- and low-carb days doesn’t work for you, you can move the schedule one way or the other. Just keep the low- and high-carb days in the same order, and you should be good to go! And good luck on your 1/2 marathon!

  231. Mary - January 24, 2016

    Is extreme appropriate if you have only 10-15 pounds to lose? I want to take this weight off as quickly as possible. Would extreme be the most appropriate cycle to use in this case?

    • Team Powell - January 25, 2016

      Hi Mary: Yes, any of the carb cycles can work no matter how many pounds you want to lose. Just remember, the fewer pounds you have to lose, the longer it can take to lose those pounds in a healthy way. You can do this!

  232. Mary - January 24, 2016

    Is your book available to online? I would prefer to have access to it through my phone or computer for easy reference as opposed to hard cover.

  233. Steve - January 21, 2016

    Can portion sizes be adjusted for body sizes? I have a RMR of 2600

    • Team Powell - January 21, 2016

      Hi Steve: The portion sizes should be good for you as they’re outlined. Give them a try!

    • Zinra - January 21, 2016

      Hi! Im from srilanka. My weight is190 pounds and im 5 “3. I nees some great help on carb cycle. Thanks.

    • Team Powell - January 22, 2016

      Hi Zinra: You can learn all about the basics of Chris and Heidi’s complete carb cycling program in this post: And you can find their complete Extreme Cycle program in their new book, “Extreme Transformation” ( You can do this!

  234. Nikka - January 19, 2016

    Can i just ask is it ok to eat 2 scoops (33.3g)of whey protein powder (24,5g protein; 2.5gcarbs; 2.5gfat) mixed with 2dl milk (8.3gprotein; 11.8g carbs; 3.5g fat) as a low carb dinner?
    Thank you

    • Team Powell - January 19, 2016

      Hi Nikka: We recommend using unsweetened almond milk or water instead of milk, and this shake alone will count as the protein part of your dinner. You’ll still need to add a fat and veggies for a complete low-carb meal.

  235. Angela - January 18, 2016

    Hi I just start today .. I have a question about bars.. protein and carb bars for a replacement of one of my meals I see that only one bar a day is recommended.. so for Carb meals I can have the Cliff bars but do we add a portion of protein ? or just veggies. Same question about the protein bars.. should I have a fruit and a fat? I so excited .

    • Team Powell - January 18, 2016

      Hi Angela: Welcome to the Extreme Cycle! 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, and would count as both the protein and fat portions of that meal (you’d just need to add veggies). If the reverse is true, then that bar is a good option for a high-carb meal, and would count as both the protein and carb part of that meal (you’d just need to add veggies). Hope that helps!

  236. Laura - January 17, 2016

    Can you recommend a cookbook or a carb count for recipes? We are using your new book we’ve both lost 10 so far but I don’t want him to get bored with the food. And suggestions would help!

    • Team Powell - January 18, 2016

      Hi Laura: There are other carb cycling recipes in both of Chris and Heidi’s other books: “Choose to Lose” ( and “Choose More, Lose More for Life” ( And you can also put your own meals together using the guide in Day 4 of the book. As far as carb counts, there are macros listed in the Extreme Transformation recipes, but as a general guide, go for 40% protein, 40% carb, and 20% fat on high-carb days, and 40% protein, 40% fat, and 20% carb on low-carb days. Hope that helps – you both can do this!

  237. Robin - January 16, 2016

    Please clarify eggs! Are egg yolks a protein or fat on the new extreme cycle? States 2 yolks are protein in book on food list. But they refer to it as a fat throughout book!!! Also is it 5 whites a protein as listed or 4 as before? Thank you so much. Lost 4.6 first wk and today 3.4 wk 2. Love it.

    • Team Powell - January 16, 2016

      Great question: Generally, yolks are considered fats. However, in this program, they can serve a dual purpose. Two can count as a protein now. I’d follow what’s in the approved foods list, and congratulations on all those pounds you’ve lost!

  238. Amy - January 15, 2016

    Thank you for answering my question about type 2 diabetes. Is all the information I need to start carb cycling in your new book? Or do I just get pick up info on this site? Thank you!

    • Team Powell - January 16, 2016

      You can get a lot of basic info on this site, but the book has everything you’ll need, including workout programs and nutrition plans and recipes.

  239. Nicole Marie - January 15, 2016

    Hi. Which cycle should I choose if I have never carb cycled before and if I want to maintain (or gain a little) weight and build muscle?


  240. Amy - January 14, 2016

    Hi Chris and Heidi! Can someone with type 2 diabetes do the extreme carb cycle??

    • Team Powell - January 15, 2016

      Yes! You’ll want to discuss the program with your healthcare team first, and then follow any modifications they recommend. You can do this! ?

  241. Federica - January 14, 2016

    Hello! Is it possible to have the daily intake in grams of carbs, fat and protein for both high and low carb days? This way it would be easier to log every meal in my fitness pal.
    Thanks in advance

    • Team Powell - January 14, 2016

      Hi Frederica: All the macros for each recipe are listed underneath the recipe, so you should be ale to input each meal into MyFitnessPal. 🙂

  242. Patricia - January 13, 2016

    Are canned or frozen chicken breast okay to eat on this plan? I need something that is a little more convenient at times.

  243. Nikka - January 13, 2016

    Can I just ask on which day can I eat homemade beef soup without nudels or anything?

    • Team Powell - January 13, 2016

      Hi Nikka: As long as it only has non-root/non-starchy veggies (no potatoes, corn, etc), you could eat it for any meal! If it has those starchy/root veggies, it would be best for a high-carb meal. Sounds yummy!

  244. Patricia - January 10, 2016

    I have just completed my first week of the program and I have lost three pounds! I am, however, having stomach issues on my low carb days which I think might be the amount of fat from nuts, etc. Will this correct itself? I have been on a pretty low diet prior to starting carb cycling.

    • Team Powell - January 10, 2016

      Hi Patricia: Yay! This is awesome! Yes, your body can react in unusual ways at the beginning of a new program, and it should get better. If not, feel free to comment again and we’ll go from there. You got this!

  245. Jennifer - January 9, 2016

    I just got your new book,and I have a question. Can you change up the. High carb meals from different days? I am a nurse, work 12-hour shifts, and I don’t have access to a blender at work. Thanks!

    • Team Powell - January 9, 2016

      Hi Jennifer: Yes, you can substitute any high-carb meal for a high-carb meal, and the same goes for low-carb meals. Good luck – you can do this!

    • Brandi - January 20, 2016

      Jennifer- I also work shift work and don’t have access to a blender at work. I usually cook everything a day a head and then make my shakes the morning before work, and put them in a cup with a lid and just put them in the fridge at work, they taste just as good as when I make them and drink them right then. I also cook a day a head and that has really helped me stay on track, and when I work multiple overtime days in a row I cook on my day off for several days to help stay on track. This may help you also.

    • Bertha Zaragoza - May 26, 2016

      just curious, I see different meals have different carb/protein gram counts. Will this affect the end results? I also need to substitute but want to make sure I am doing what is best.

    • Team Powell - May 26, 2016

      Hi Bertha: If you’d like to put your own meals together, there are some awesome options in this post: Look especially for the “Create Your Own Meals” graphic at the end. 🙂

  246. Theresa - January 8, 2016

    I just read extreme transformation and I am excited to get started but I have a lot of food allergies. How can I follow the plan if I can not use the recipes? Is there a specific count of carbs, proteins etc..?

    • Team Powell - January 8, 2016

      Hi Theresa: You can put your own meals together, and there’s a guide on how to do that in this post. If you follow the recipes and/or the portion guide, you’ll get all the macros you need. It’s simple! Hope that helps!

  247. Taris - January 8, 2016

    Hi, snacks in the low carbs days I can use a protein shake?. Fats that can be used to accompany?

  248. June VanHouten - January 7, 2016

    Hi Team Powell,
    I absolutely the the carb cycle program with which you have helped so many people. I tried the turbo cycle, and now am trying your new extreme carb cycle. I want everyone to know that just since starting the diet bet with you a few days ago is when I began the newest car cycle. I lose something every single day on this new cycle, whether it’s .6 pound or 1.2 pounds. I am very excited to be on this plan with you.
    I am 69 years of age, and have been “dieting” all my life. I have high blood pressure, high cholesterol, and am on oxygen at night. I weighed 188.2 about 7-8 days before I began your diet bet. Today, January 7, I am down to 182.8. My goal is to lose down to 149. My “why” is to lower my cholesterol, lower my blood pressure, raise my oxygen level and get off my CPAP.
    I want to thank you for helping so many people throughout the last years. To see in this newest book Extreme Transformation that everything you do to help all those contestants on Extreme Weight Loss is in this book is incredible. Most people want to keep their successes a secret, while you truly want to help all of us. Thank you, thank you!
    I will be following you each day in the book, as well as on these chats. As I said I have been a follower of Chris and Heidi for a couple of years.
    My question to you is this: When do I eat fruit?
    “Extremely Thankful”

  249. Monica - January 7, 2016

    Hi! I have a question about carbs. Are beans (black beans and kidney beans) a carb or protein source? I don’t want to necessarily eat pasta and brown rice for carbs because I’d rather burn energy from healthy fats. Can my carbs be beans on high carb days?

    I’m wanting to build lean muscle and it seems like the Turbo cycle is the best because there are more low carb than high carb days.

    • Team Powell - January 9, 2016

      Hi Monica: Beans are considered carbs in carb cycling, so they can be your carb portion of any high-carb meal. 🙂

  250. Monica - January 7, 2016

    Hi Powell family! I’m currently reading your newest book and am very excited about the day to day focus that is provided. I’m a little confused about the newest carb cycle. How is it faster than the turbo cycle if it has more carb days?

    Also, I’m starting a high intensity program called Freeletics that is calling for low carb meals. I’m not sure what is the best approach of eating for this program. I was thinking about using the turbo cycle?

    • Kathleen Turkelson - January 9, 2016

      I just posted the same question on dietbet. The person above you in comments seems to have had success however I’m just trying to learn which plan is the best/fastest.

    • Team Powell - January 9, 2016

      Hi Kathleen: The new Extreme Cycle is the fastest because of the arrangement of low- and high carb days, as well as the small changes in the breakfasts and dinners. However, you can use whichever cycle fits your schedule and goals the best, and you can change cycles at any time.

    • Team Powell - January 9, 2016

      Hi Monica: It’s not about the number of carbs, it’s about the arrangement of the low- and high-carb days that makes the Extreme Cycle the fastest weight loss cycle. If you’re wanting to do more low-carb days, then begin with the Turbo Cycle, and you can change cycles at any time.

  251. Brandi - January 6, 2016

    What can I use in place of banana’s? I am allergic to them and there are a few recipe’s that call for banana’s. I really want to follow the Extreme Carb Cycle with the plan in the book, just need some tips on what to swap out. Thanks!

    • Team Powell - January 6, 2016

      Hi Brandi: You could use other fruits that have a banana-like texture. Maybe mango would be a good option to start with?

  252. June - January 6, 2016

    Where would I find more answers to questions about the nutrition. I already have the Extreme Transformation, just have finished it yet. Is there a continuation of these chats back and forth somewhere else?

  253. Julie Grosz - January 5, 2016

    I just wanted to encourage everyone beginning Chris and Heidi’s Carb Cycling plan! I have read through both previous books, and I started carb cycling in mid-October of 2015 with a beginning weight of 172 pounds. The month before that in September, I was basically very crabby (ask my dear husband and children) and trying to starve myself while attempting to also exercise. (This is NOT Chris and Heidi’s Carb Cycling plan, just to make that clear). I lost a measly 4 lbs, but I knew I could never keep that up, and besides, I actually wanted to be HEALTHY!!! Not just skinnier. Chris and Heidi’s books helped me set realistic goals, helped me make a plan I could follow, and ultimately helped me see that I can DO THIS, probably forever! As of last Saturday, I weighed 149 pounds. HOORAY! A few other things that helped me – I watched Extreme Weight Loss episodes on ABC using Apple TV every time I walked/ran on the treadmill. I’ve watched EVERY single episode, and they are so incredibly motivational! I’ve walked, ran, laughed, and cried on the treadmill, but no matter what, I’ve always been encouraged by what I’ve watched on Extreme Weight Loss. I also made myself a little white markerboard of goals, like Chris and Heidi do, and I hung it by my treadmill. I made monthly goals, and I wrote rewards for each goal. I got a manicure for my first 8 lbs lost, a new Christmas dress for my next 8 lbs lost, I’m 1 lb away from my next 8 lbs lost, and I’ll get another manicure for that, but after my last 8 lbs, my reward is my husband and I having a night away together alone for Valentine’s Day!!! I love the kiddos, but I can’t wait for a night with just my hubby either! Then, I plan to have goals to maintain… maybe a 1/2 marathon? Zumba? Hiking? Dance lessons? Whitewater rafting? A vacation somewhere tropical where I am enjoying strutting my stuff on a beach maybe?!? OOOOOOOOh! I’m getting excited about those goals already! Carb cycling isn’t that hard once you get going, and it is the first thing I feel happy about doing the rest of my life. I feel the best I’ve felt in forever. I am 44 years old, I’ve been married 20 years, and I have 3 kiddos I homeschool and work from home as well. Everyone is busy! If you wait to not be busy to get healthy, you may never get healthy. At some point, health has to be a priority, or you find yourself unhealthy, unhappy, and missing the full life you are meant to have. Thanks, Heidi and Chris! You are a blessing to so many, such an inspiration to me personally, and I can’t thank you enough!!! God bless! Julie

    • Team Powell - January 6, 2016

      Hi Julie: We can’t thank you enough for your post! If you’d like Heidi to consider your at-home transformation story for a post right here on the blog, please send your complete story (and we’d love you to include everything about how carb cycling helped you!) to [email protected]. Your story could be so inspiring to those who are just beginning or who are struggling on their own transformation journeys. And congratulations!!! You definitely got this!!!

  254. Mark - January 5, 2016

    Hi! I’m just a little confused about the new Extreme cycle. Previously, the Turbo cycle was billed as the fastest way to drop weight because it only contains two high carb days. Now, the Extreme cycle is billed as an even faster way to drop weight (as noted in a comment reply above) because it includes more high carb days. Can you please help me reconcile the two cycle plans? Thanks very much in advance.

    • Team Powell - January 5, 2016

      Hi Mark: The new Extreme Cycle is the result of Chris and Heidi’s experience working with their contestants on the show over the past few years. There are a couple of tweeks to the program as compared to the Turbo Cycle because of what they’ve learned (as with anything, there’s always more to learn!), and they’ve incorporated these into the new cycle. Any of the cycles can work, and the Turbo Cycle is a cycle that can work to mix things up within the Extreme Cycle. And you can change cycles at any time, so the program is very flexible. I hope this answers your question. Good luck – you got this!

    • Kathleen Turkelson - January 9, 2016

      So if you were doing turbo and extreme would you do extreme for 3 weeks then turbo for a week to not plateau?

    • Team Powell - January 9, 2016

      Yes, you can totally do that!

  255. Grace - January 4, 2016

    Hi! So with any of the cycles they have you eat veggies with most of the meals and they say the green non starchy veggies are unlimited as far as how much you’re allowed to eat. So, since they’re unlimited, can I literally eat AS MUCH as I want without concern of the calories of the veggies or should I count them as part of my daily caloric intake?

    Thanks, y’all! You always answer my questions fully and well. I appreciate it 🙂 God bless.

    • Team Powell - January 4, 2016

      Hi Grace: Yes, veggies (the non-root/non-starchy type) are “unlimited” in the Extreme Cycle. As with anything, you don’t want to over do it – eat til you’re full, then eat your next meal in 3 hours with a veggie snack if you get hungry in between. Good luck!

  256. Monica - January 3, 2016

    Hi Powell family! I’m currently reading your newest book and am very excited about the day to day focus that is provided. I’m a little confused about the newest carb cycle. How is it faster than the turbo cycle if it has more carb days?

    Also, I’m starting a high intensity program called Freeletics that is calling for low carb meals. I’m not sure what is the best approach of eating for this program. I was thinking about using the turbo cycle?

  257. Patricia - January 3, 2016

    Also, I go to the gym very early in the morning (before 6am) and usually don’t eat breakfast until after my workout. What should I be having before my workout? Regularly, I have a scoop of protein powder and a pre-workout supplement. Thank you.

  258. Patricia - January 3, 2016

    Is there a specific percentage for the macronutrients that we should be aiming for every day? For example, if my caloric intake should be 1500 calories, what percentage would fat, protein, and carbs be for those calories? Currently, I have it set to 40% protein, 40% carbs, and 20% fat on high carb days. On the low carb days, I changed it to 50% protein, 30% fat, and 20% carbs. Please advise. Thank you.

    • Team Powell - January 3, 2016

      Hi Patricia: In the Extreme Cycle, all the macros are figured out for you, you simply have to follow the plan. If you’re putting your own meals together, then follow the portion size guide in this post and you should be good to go!

  259. Anne - January 3, 2016

    I just bought Extreme Transformation and I have never done carb cycling, but have been doing a lot of research on it. Is it OK for me to start with the extreme carb cycle or do I need to start with easy or classic?

    • Team Powell - January 3, 2016

      Hi Anne: You can definitely start with the Extreme Cycle! ?

  260. Robin - January 3, 2016

    Hello there, Starting EXTREME today. I have done classic and egg yolks were listed as a fat then. Noticed 2 egg yolks are listed as protein on the food list along with 5 egg whites as protein. But saw at beginning if book when they were explaining proteins, carbs, fats, veggies that they had egg yolks as fat. Confused. Also if egg whites and yolks are protein how do I eat both together as a serving? AND do women do 1500 calories on LC days on extreme cycle? Seems like a lot. Thank you so much!!

  261. Connie B. - January 3, 2016

    Hi! Happy New Year! I’ve been doing the Turbo Cycle from the previous books and had a couple of questions. I like the Extreme Transformation book & lessons. With the new the “Slingshot” still mandatory or now optional? It seemed like a necessity in the previous books, and now sounds optional. Also, for women is it still 1500 & 1200 calories for high & low carb days?

  262. Jolynn - January 2, 2016

    I have Hashimotos – what modifications, if any, do you recommend?

    • Team Powell - January 2, 2016

      Hi Jolynn: It would be best to discuss this with your healthcare team and then follow any modifications they suggest.

    • Denyse - January 18, 2016

      Hi Jolynn! I have Hashimotos too and this program worked SO well for me. I lost 60 lbs. I am back to pick up where I fell off (after some big life changes) and this time, I’m gluten free. You’ll love this diet. It’s easy and it’s so great for inflammation. Always talk to your doctor, but you’ll find this diet is really great as long as you are being mindful of the goitrogenic foods you are eating, the only modifications you’ll need to make along the way are those that are right for you. Hashimotos makes those of us who suffer from it a bit of an anomaly because we are affected by things so differently. Just listen to your body, you’ll know when something you are doing isn’t working. If you aren’t gluten free, I would highly recommend it, it changed so much for me and I am excited to see how this diet goes for me now that I have made this change. Good luck!

  263. wendy - January 2, 2016

    hi poweel team, i cant find peanut butter powder is it ok uo use peanut butter instead

    • Team Powell - January 2, 2016

      Hi Wendy: 1 tablespoon of peanut butter is a fat portion, and 4 1/2 tablespoons of peanut butter powder is a fat portion. Peanut butter has a greater fat content, so it’s a bit difficult to use it in place of peanut butter powder.

  264. Dora - January 2, 2016

    I need help with breakfast. I have a strong intolerance to eggs, yogurt, whey and soy. All of them give me migraines when I eat them. I can have vegan shakes but other than that I’m at a loss. Please help!

    • Team Powell - January 2, 2016

      Hi Dora: You can choose from any of the foods on the list at the end of the book to put your meals together – whatever will work best for you!

  265. Robin - January 2, 2016

    On extreme cycle on HC days and LC days is it always 1500 calories for women? Can you have coffee limitless(not fancy kinds but black?) Are squashes such as butternut etc still non root veggies? Thank you 🙂

    • Team Powell - January 2, 2016

      Hi Robin: Yes, that is the calorie recommendation for women. And yes, black coffee is okay, just make sure you’re also getting in your water each day. And squashes are considered veggies also. Hope that helps!

  266. Jessica - January 1, 2016

    I purchased the book yesterday and don’t see okra on the approved list of veggies, am I safe to assume okra is ok? I really enjoy roasted okra 🙂

  267. Bartek - December 31, 2015

    Hi again!
    Why did you delete my comment? Do I read some bad?

  268. Bartek - December 31, 2015

    In yours carb cycling system should I eat 1500 kcal in low carb days and 2000 kcal in high carb days and 3000 kcal in reward day? Or should I count my own caloric needs?

    Great New Year!

    • Team Powell - December 31, 2015

      Hi Bartek: With the Extreme Cycle, men eat around 2000 calories a day and an extra 1000 calories on your reward day. In the other four cycles, men eat 1500 calories on low-carb days and 2000 calories on high-carb days. Hope that helps!

    • Philip & Tara - June 18, 2016

      Quick Question Here: If the Extreme Cycle is the fastest way to lose weight, how come the calories are on average higher (2000 a day for men)? The other four cycles have men eating only 1500 on low carb days bringing down the average.

      Thanks for helping me understand

    • Team Powell - June 18, 2016

      Hi Philip: On the other cycles, men eat 1500 calories on low carb days and 2000 calories on high carb days. Since those cycles were introduced, as with many things, Chris and Heidi have learned new ways to do things even better. All the cycles can certainly help you lose weight, but the new Extreme Cycle is the result of their years working with their peeps since the other cycles were introduced. There are some differences in this cycle, as outlined in this post, which help people achieve their transformation goals.

  269. Ana - December 30, 2015

    Happy Holidays!

    I am super excited to do this bet and knowing you guys are helping this group makes it even better.
    I have a total of 60 lbs to loose and exercise is not my forte but I am transitioning to a better me and workouts are definitely helping me a lot (starting to enjoy).

  270. Casey - December 29, 2015

    Has this plan replaced the turbo cycle as the fastest weight loss cycle?

    • Team Powell - December 29, 2015

      Hi Casey: Yes, the Extreme Cycle is the fastest weight loss cycle. However, you can change to any of the cycles at any time.

  271. Marisabel - December 28, 2015

    I read Chris first book and I’m starting the second one with Heidi, I am a little confused and not sure how I could measure my carb intake. I understand that it should be one clenched fist, however, for example, if I want to eat oatmeal should I measure the amount once it’s cooked? Or how could I measure the oats before cooking and if I want to add some fruit like blueberries or banana, how can I measure all that and know it will be one clenched fist? eyeballing??

    • Marisabel - December 28, 2015

      Also if I want to have a shake for breakfast how can I count or measure the protein, fat, and carb intake if everything will be in a powder? Is there any way I could measure by grams instead?

      I am really excited to try carb cycling. I have tried many other things that have not worked for me 🙁 and it has been really frustrating and stressful. I have worked out so hard my body and muscles feel exhausted but I don’t see a big improvement. I really want to try this way and see results like Heidi 🙂 (looking amazing!)

    • Team Powell - December 29, 2015

      Hi Marisabel: For protein powders in general, Chris and Heidi recommend whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs. This could count as your protein portion for any meal. Hope that helps! 🙂

    • Team Powell - December 29, 2015

      Hi Marisabel: If you’re having oatmeal and fruit, for example, just do as best as you can to have your total carb portion for that meal equal a clenched fist. And with oatmeal, you’d want to measure it cooked. And don’t forget to add a protein to that meal also.

  272. Cassie - December 28, 2015

    Happy Holidays–Powell family! 🙂

    I have just as of recently went ahead and purchased your newest book and now I have all of them from this wonderful series and great health and fitness advice has been included but I am very confused about whether I can have a full ‘reward day like as with the others or do I need to make them now more of the clean variety with for having these strategically planned cheat meals. I usually only have about maybe two or three cheat meals at the most and that has most effective coupled with spreading throughout the day cause I found that great for myself, and so but yeah thanks in advance for your help with this.

    • Team Powell - December 28, 2015

      Hi Cassie: You can have a full reward day and include any foods you want, or use the cheat meals, or both! What you eat on that day is totally up to you. 🙂

  273. Christina - December 23, 2015

    Could you move your low-carb days to Monday and Tuesday and move the high-carb days down?

    • Team Powell - December 23, 2015

      Hi Christina: You can move the schedule one way or the other, you just can’t change the order of the days. You need 4 high-carb days, followed by two low-carb days, then your Reset Day. Hope that helps!

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