Carb Cycling: The Extreme Cycle

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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’re using our book, Extreme Transformation, where we talk about the Extreme Cycle and a lot of other amazing transformation-related things, 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!


660 Responses

  1. Hi. I did the extreme carb cycling and the first 2 weeks were great. I lost 0.6kg each week. Now this 3rd week after doing the exact same plan, I put on 0.1kg. what am I doing wrong?

    1. Hi Nina: Weight loss can be an up and down process depending on a lot of things. You can be following your plan to a T and still have a gain some weeks. Keep doing what you’re doing, be patient, and trust the process. This post can be helpful too: You got this!

  2. I recently restarted carb cycling after a four year break. It was very successful and I mainly created simple meals with the approved foods. I?m Now using the awesome new app that you guys didn?t have four years ago but I have a question. Is it possible to carb cycle WITHOUT tracking macros and trying to hit the numbers the App has recommended? I?ve tracked macros plenty of times in the past but it drives me insane trying to hit the numbers just right. (My OCD doesn?t help! :-)) I remember four years ago that it was really simple to do the carb cycling and I don?t think I macro tracked. II like to create a lot of my own meals using the guidelines instead of the recipes. How important is it to hit those numbers?

    1. Hi Raquel: We always recommend you do what will work best for you now and long-term, so you’re totally okay to use your own nutrition program! We hope you love the app!

  3. Hi guys! I’m Paulina. I?m 28, I?m 5 foot 5 and I?m 226 lbs. My percentage of fat mass is 42% and I am an endomorphic subject. What percentages of macros should I follow on high and low days? I was thinking in the high days of following 40% carbohydrates, 32% protein and 28% fat; on low days 26% carbohydrates, 32% protein and 42% fat. I will training 3-4 times a week. I would like some advice: what do you think? Thank you so much!

    1. Hi Paulina! There?s a link to an awesome calculator in this post: This calculator won?t break down your calories into low and high carb days, but there?s a ?Create a Meal? chart in this post that can help you figure out low and high carb days: Just remember that each gram of protein and carbs = 4 calories, and each gram of fat = 9 calories. We also offer a customized nutrition program in our app, The Transform App (, which adjusts as you progress towards your goals. The app has several amazing workout programs too! Hope this helps!

    2. I have gastroparesis and it takes me longer to digest my food so I am having a hard time reaching the calorie amount on high carb and low carb days. Will carb cycling not work if I can’t hit my calories everyday?

    3. Hi Sara: With any health issue, we recommend you discuss any nutrition plan with your healthcare team and then follow any modifications they might recommend. They are the best ones to help you with any concerns you may have, especially where daily calories are concerned. We wish you all the best!

  4. Hello guys! I love you and I love your carb cycling. I want to start Extreme cycle and I was wondering if the 5 meals should be shared equally (300 calories per meal) or it is preferable to keep different calories for the various meals. If so, how should i divide them? Thanks a lot and congratulations!

  5. Hi! I’m Elena, from Italy. I’m 28, I’m 5 foot 5 and I’m 225 lbs (102 chilograms). I have already lost some weight, but for some months now I have stopped with nutrition and sport. I’d like to finally get back in shape. Which carb cycling do you recommend (Extreme, turbo or Fit)? I want to train 3 or 4 times a week (I’m a student and the rest of the day I’m sitting). I would absolutely lose weight. I would be very grateful to you for the reply. Thanks so much. A hug

    1. Hi Helena! I’d begin with the Extreme Cycle and follow it for several weeks to give your body time to adjust. We hope you love carb cycling!

  6. I am an active 40 year old. I am 5 foot 2 and weight 116lbs. I feel my best at 108 lbs. . My issue is any weight I put on goes directly to my waist. What carb cycling do you recommend for that.

    1. Hi Nelly: Any of the carb cycles can get you to your goal. I’d begin with the Extreme Cycle for several weeks. And unfortunately, you really can’t spot reduce. Any extra fat will go to and leave our bodies in its own unique way based on several factors that are unique to each one of us. Here are some blog posts that can help:

      And be patient, trust in the process, and you will get there!

  7. Which is better for faster weight loss results: the turbo cycle or the extreme cycle? And why would someone choose one over the other? I think your team is so inspirational and love reading the blog! Thanks!!

    1. Hi Autumn: We always recommend beginning with the Extreme Cycle. This is the cycle Chris and Heidi used with their contestants on the show, and it works! You got this!

  8. Hi, Does it matter if I do my low carb days on Monday & Tuesday or are there two other days during the week that would work better than doing it on Friday & Saturday?


  9. Hi,
    I recently started using transform app and as I don’t have much to loose but want to loose it fast I’ve chosen Turbo cycle.
    The app itself sets it to FIT cycle.
    Is it okay for me to switch to that turbo one or that one is to do at the end of transformation.

    1. Hi Anchie: You can choose whichever cycle you’d like to choose! No matter what you choose, please give it several weeks for your body to adjust before changing cycles or adjusting your program in any way. We hope you love the app! 🙂

    2. Hey i have started with the extreme cycle in the app. I am 53 5ft and weigh 200pounds. I want to know the average calorie required if i am not working out.
      And Average calorie required if i am working out intensely( HIIT ), Cardio and Endurance.

    3. Hi Sumi: Your calories are figured out for you in the app, and they include working out. If you’re not working out, subtract 50 calories from each of the 5 meals during the day. Hope that helps! 🙂

  10. Heidi, I just got your book and am ready to get started, but am just wondering how many grams of carbs we should be eating on high carb days vs low carb days? Btw love your blog and am loving your book. <3

    1. Hi Jennifer: There’s a “Create Your Own Meals” chart in this post, and you can use that to put together your meals: Remember that 1 gram of protein or carb = 4 calories, and 1 gram of fat = 9 calories. Hope that helps! 🙂

    1. Because of my schedule I workout at different times each day. MORNINGS: Tuesday, Friday (weight train) and Saturday (bootcamp type). EVENINGS: Monday (bootcamp type) and Thursday (weight train). Wednesday in the morning (weight train) and then again in the evening (bootcamp type) . If I eat 30 minutes within waking (up at 6am) and have 5 total meals 3 hours apart that would make my last meal 6pm. My evening workouts are from 6-7. Do I just have 6 meals on those days and make one of them a very small snack?

    2. Hi Taryn: You can fit in your meals in the best way for you during the day, and you can also split a meal before and after your workouts. That’s what Heidi often does! 🙂

    3. Hi, can you tell me how does reset day helps lose the weight.
      Also can we switch over to 4 days of low carb and 2 days of high carb, what kind of effect will it have if done so. What kind of workout should be done on such days. Also changing the 6 days rule of exercise also implies on 6 days of diet if so which one. That can help me out to understand it better and progress. Thanks

    4. Hi Sumi: Great questions! The reset day allows you to 1) reset your metabolism from carb cycling during the week, and 2) allow you to have those treats you love that don’t fit into your plan the other days of the week. As for working out on reset days, that’s an individual thing. Some people work out on those days, some have a rest day on their reset day. Do what works best for you. Lastly, we don’t recommend doing 4 low carb days in a row because your body needs carbs to function properly AND lose weight. Hope that helps! 🙂

    5. Hey, yes i understand that. How about switching it on alternative days the high carb and then a low carb on the following day. 2) on high carb days which type of workout should be done . Strength and endurance / Circuit
      Or Aerobic HIIT
      3) workout on low carb days.
      I am 52 and a female so weight loss would be slower and i understand it. Can you tell me switching the workouts on high carb and low carb days according to my weight 200 pounds and other details which i have written above.

    6. Hi Sumi: You can do any workouts on the day that works best for you and your body. Some people prefer to do higher intensity workouts on high carb days, others on low carb days. It really is an individual decision, and it can take some trial and error to figure it out. And you can totally alternate low carb and high carb days. That’s the Classic Cycle in our carb cycling program: Hope this helps! 🙂

  11. I have been doing intermittent fasting for over a year now, and I am wondering if I can do the extreme carb cycling while intermittent fasting? I guess basically I would combine a meal and a snack throughout the day. Have you known anyone to do this?

  12. Hi Heidi,
    I have been doing the extreme cycle for about 8 weeks. I previously had done this to lose 40 lbs in 2016. I have kept the weight off but now am serious anout losing about 40 more. It is a slow go about 1-1.5 lbs a week. My question is, is it normal to drop weight on the high carb days and gain on the low carb days? If I do a reset meal I lose all the weeks work. I am 38, 6?1? currently 220lbs. I would ideally like to be around 175 for my bulid. Am I missing something with the low carb days? Thank you for all you and Chris do!

    1. Hi Jamie: Great questions! 1-1.5 lbs of weight loss a week is totally normal and actually optimal for long-term success, so you’re doing great there! How often are you weighing? We recommend only weighing yourself on the morning of your reset day since your weight will naturally fluctuate from day to day. You might also need to up your calories if you’re following the 1500 HC and 1200 LC days formula. It does work for a lot of people, but others find it more difficult to lose with these general calorie recommendations. Our app ? The Transform App ? offers you a customized macro plan (that adjusts as you progress towards your goal) as well as several workout programs and life lessons, so you might want to check out that option:

  13. Hi – I recently bought your transform app and will be starting on Sunday. What is the best option for weightloss – Turbo or Extreme?

    1. Hi Anj: We recommend that people start with the Extreme Cycle, and if you ever plateau for a few weeks, then change to Turbo. We hope you love the app!

  14. Hi. I had the Gastric Sleeve Surgery. I cant eat a lot. But I find myself eating the wrong foods. Would you have a plan for people that have had these type of Surgeries?

    1. Hi Katy: With gastric sleeve surgery, we always recommend you work with your healthcare team on any modifications to any nutrition plan due to your surgery since what works for one person could be the wrong thing for another. We do have people who have had gastric sleeve surgery using our app ( with great success, so that might be an option for you too. They’ve worked with their healthcare teams to tweak the nutrition program in the app to fit their needs. Hope that helps!

    2. Hello!
      I am looking to start the extreme cycle, but have a question about calorie amounts. Should I find an online calculator to calculate my specific calorie needs and cycle from there, or do I stick to 1500/day? Thank you!

    3. Hi Shanai: There’s a link to an awesome calculator in this post: This calculator won’t break down your calories into low and high carb days, but there’s a “Create a Meal” chart in this post that can help you figure out low and high carb days: Just remember that each gram of protein and carbs = 4 calories, and each gram of fat = 9 calories. We also offer a customized nutrition program in our app, The Transform App (, which adjusts as you progress towards your goals. The app has several amazing workout programs too! Hope this helps! 🙂

  15. Hi, I just reached my goal using the Transform App. I figured out how to customize my macros and use the maintenance choice on the App. I was wondering if this is all I need to know about maintenance? I set my macros to be the same 7 days a week. Should I do any low carb days during maintenance? I wouldn’t think so because I wouldn’t be eating the correct macros to maintain all three groups.

    1. Hi Christal: Congratulations!!! When you do a custom macros plan, which is an awesome addition to app 2.0, you can follow whatever plan you’d like! That’s the beauty of custom macros!

  16. 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?

    1. 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. 🙂

  17. 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!

    1. 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! 🙂

  18. 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.

    1. 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! 🙂

  19. 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!

    1. 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! 🙂

  20. 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!!!!

    1. 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! 🙂

  21. Hi

    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.

    1. 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. 🙂

  22. 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!!!

    1. 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!

  23. 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?

  24. 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?

    1. 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!

  25. Hi,
    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?

    1. 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! 🙂

  26. 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?

    1. 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!

  27. 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.

    1. 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. 🙂

  28. 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.

  29. 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

    1. 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!

  30. 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

    1. 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. 🙂

  31. 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?

    1. 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. 🙂

    2. 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

    3. 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! ?

  32. 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

    1. 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! 🙂

  33. 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” 🙂

    1. 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! 🙂

  34. 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,

    1. 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! 🙂

    2. 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?


    3. 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. 🙂

  35. 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.

  36. 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?

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

  37. Hello!

    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

    1. 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! 🙂

  38. Hi!

    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!

    1. 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! 🙂

  39. 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?

    1. 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! 🙂

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


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

  41. 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?

    1. 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. 🙂

  42. 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

    1. 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!

  43. 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!

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

    2. 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?

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

  44. 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.

    1. 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!

  45. 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!

    1. 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! 🙂

  46. 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!!! 🙂

    1. 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):

  47. 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!

  48. Hi,

    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.


    1. 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! 🙂

  49. 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

    1. 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! 🙂

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

    1. 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!

    1. 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. 🙂

  51. 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 ?

    1. 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! 🙂

  52. Hi Heidi and Team Powell!
    I’ve just started with your Transform app, and so far it is awesome! I’ve also gotten my fianc? 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 fianc? 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!!

    1. 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.

  53. 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!!!

  54. 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!

    1. 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!

  55. 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!

    1. 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!

  56. 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!

    1. 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!

  57. 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!

    1. 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!

  58. Hi,

    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!

  59. 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?

    1. 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!

  60. Hi!

    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,

    1. 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! 🙂

  61. 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 ????

  62. 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?

    1. 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! 🙂

  63. Hi!

    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?

    1. 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.

  64. 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?

    1. 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!

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


  66. 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!!!

    1. 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!

  67. 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,

    1. 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! 🙂

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

  69. 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,


    1. 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! 🙂

  70. 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.

  71. 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 caf? that will follow the carb cycling??? Thank you so much!!

  72. 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.

  73. 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.

  74. 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?

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

    2. 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! 🙂

  75. 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?

    1. 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?


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

    3. 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! 🙂

    4. 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?

  76. 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!

    1. 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! 🙂

  77. 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!

    1. 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! 🙂

  78. 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%.

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

  79. 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

    1. 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!

  80. 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!

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

  81. 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.

    1. 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!

  82. 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?

    1. 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?

    2. 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!

    3. 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!

  83. 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?

    1. 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.

    2. 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: 🙂

  84. 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.

    1. 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!

  85. 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!

    1. 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!

    2. 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.

  86. 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!

    1. 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!

  87. 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.

    1. 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!

  88. 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!

  89. 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?

    1. 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! ?

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

    1. 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! 🙂

  91. 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?

  92. 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?

    1. 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! 🙂

  93. 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.

    1. 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! 🙂

  94. 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.

  95. 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?

  96. 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?

    1. 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! 🙂

  97. 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.

    1. 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. 🙂

    1. 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. 🙂

  98. Hi

    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

  99. 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

  100. 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:-)

    1. 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! 🙂

  101. 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?

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

  102. 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.

  103. 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?

    1. 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. 🙂

  104. 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!

    1. 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! 🙂

  105. 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?

    1. 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. 🙂

    2. Hello…
      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.

    3. 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.

  106. 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???

  107. 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!

    1. 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. 🙂

    1. 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.

  108. Heidi
    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!

    1. 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! 🙂

  109. 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 ??

    1. 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!

  110. 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?

    1. 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!

    2. 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.

  111. 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.

    1. 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!

  112. 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?

    1. 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. 🙂

  113. 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 ?

    1. 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!

  114. 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?

    1. 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! 🙂

    1. 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%. 🙂

  115. 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?

  116. 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 ?

    1. 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!

  117. 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

    1. 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.

  118. 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.

    1. 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!

  119. 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!


    1. 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! 🙂

  120. 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!!!!!!

    1. 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?

    2. 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. 🙂

    3. 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?

    4. 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.

    5. 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.

    6. 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. 🙂

  121. 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

  122. 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!

    1. 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!

  123. 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?


    1. 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%. 🙂

  124. 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! 🙂

    1. 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!

  125. 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.

    1. 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!

    2. 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?

  126. 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.

    1. 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!

    2. 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

  127. 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

    1. 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!

  128. 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?


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

  129. 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?

  130. 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

  131. 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.

  132. 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?

  133. 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.

    1. 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!

    2. 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?

    3. 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!

  134. 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?

    1. 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!

    1. 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!

  135. 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!

  136. 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!

    1. 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!

    2. 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!

    3. 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. 🙂

  137. 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?

    1. 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!

  138. 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)?

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

  139. 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?

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

  140. 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!!!

    1. 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!

  141. 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?

    1. 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!

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

  142. 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?

    1. 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!

  143. 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?

    1. 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! 🙂

  144. 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!

    1. 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!

  145. Hi!
    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!

  146. Heidi,
    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

  147. 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?

    1. 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!

  148. 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?

    1. 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!

  149. 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.

    1. 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!

    2. 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?

  150. 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!!

    1. 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!

    2. 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!!!!

  151. 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!

    1. 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!

  152. 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?

    1. 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! 🙂

  153. 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.

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

    2. 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!

  154. 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!!!!

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

  155. Hello

    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


    1. 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! 🙂

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

  156. 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!

    1. 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!

    2. 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!

  157. 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!!!

  158. Hello!

    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.


    1. Hi!

      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).

  159. 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.


  160. 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?

  161. 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!!!

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

  162. 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!

    1. 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!

  163. 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.


    1. 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!

  164. 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 : )

  165. Hi
    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!!!

    1. 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!

    2. Hi

      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.


    3. 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!

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

  166. 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.

    1. 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!

  167. 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!!!

    1. 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!

  168. 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

    1. 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!

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

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

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

  171. 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!

  172. 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? 🙂

    1. 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!

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

  173. 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?

    1. 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!

  174. 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

    1. 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!:)

  175. 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.


  176. 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!

    1. 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.

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

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

  178. 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?

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

  179. 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?

    1. 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!

    2. 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.

    1. 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.

  180. 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

    1. 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!

  181. 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!

    1. 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!

  182. 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?

  183. 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

    1. 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!

  184. 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 ?

  185. 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! (:

    1. 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.

  186. 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

    1. 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!

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

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

  188. 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!

    1. 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!

    2. 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!

    3. 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!

  189. 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.

    1. 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!

  190. 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?


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

  191. 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.

  192. Hello!
    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?

    1. 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!

    2. 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

  193. 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?

    1. 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!

  194. 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?

    1. 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!

  195. 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 🙂

    1. 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.

    2. 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?

    3. 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!

  196. 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?

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

  197. 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?

    1. 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! ?

  198. 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?

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

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

  199. 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. 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 ???

    1. 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. 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

    1. 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. 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

    1. 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.

    2. 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. 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.

    1. 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. 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

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

    2. 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?

    3. 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. 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?

    1. 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. 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. Hi!

    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?

    1. 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!

    2. 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!

  208. 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. 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!!!

    1. 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!

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

  210. 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.

    1. 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. 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.

    1. 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. 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. 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….

    1. 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. 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?


    1. 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. 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

    1. 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!

    2. 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. 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.

    1. 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. Heidi/Chris,
    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!!!

    1. 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. 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?

    1. Hi Liz: Here are a few meals that are included in “Extreme Transformation”: High-carb meal: Clean Cheat:, and Breakfast: We don’t have any of the low-carb recipes on the blog yet, but these three should give you a good idea. And there are other options besides following the meal plan in the book, and you can learn about them here: Hope this helps!

  219. 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. 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 ??

    1. 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. 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. 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!

    1. 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. 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…