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!
661 Responses
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.
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!
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?
Hi Kimberly: This outline really doesn’t follow any of the 5 carb cycles in Chris and Heidi’s plan. Here’s a post where you can get links to all 5 cycles: https://heidipowell.net/2713.
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!!
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!
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!!!!
Hi Elisa: I’d stick to the grams/cals per meal chart. 🙂
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!
Hi Tracy: Here’s a post that offers several meal planning options for the Extreme Cycle including some awesome graphics: https://heidipowell.net/10617. 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!
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?
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! 🙂
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.
Hi Kay: I’m so sorry, but we don’t have the recipes available on cards or as a download. 🙁
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!
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!!!!
Hi Brenda: The paperback version of the book will be released in December 2016. The kindle, audio, and hardback versions are available now! 🙂
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
thanks
Andrea
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! 🙂
Hi
will you lose weight faster on the Extreme cycle then the Turbo cycle?
Hi Rhonda: Both can help you lose weight quickly. I’d start with the new Extreme Cycle, and you can do this!
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!
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: https://heidipowell.net/10617. You can do this!
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!
You are so welcome! Yes, around 1500 and 2500 on reward day. 🙂
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!!!