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
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?
thanks
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!
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
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!
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!
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.
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.
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!!!
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!
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?
Hi Cheryl: Both cycles can work, and you can change cycles at any time, so give the Extreme Cycle a try if you’d like to! It is nice to have that meal plan, and here’s a blog post that can help you with meal planning on the Extreme Cycle: https://heidipowell.net/10617/the-extreme-cycle-meal-planning-tips/. We wish you the best!
What are a few sample meals??
Hi Liz: Here are a few meals that are included in “Extreme Transformation”: High-carb meal: https://heidipowell.net/10557/. Clean Cheat: https://heidipowell.net/10543, and Breakfast: https://heidipowell.net/10362. 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: https://heidipowell.net/10617. Hope this helps!
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!
Hi Theresa: You can get some great info about eating and working out in this post: https://heidipowell.net/9194/qa-with-the-powells-to-eat-or-not-to-eat/. Hope it helps!
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 ??
Hi Amelia: You can get some great info on how to plan your meals on a crazy schedule here: https://heidipowell.net/10556/ask-the-powells-how-can-i-structure-my-meals-2/. 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!
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.
Hi Nikka: Those sugar cravings can be tough! Here’s Chris and Heidi’s #1 transformation tool, and I think it could help you: https://heidipowell.net/8679. And here are a couple of other posts that can help too: https://heidipowell.net/9285/ and https://heidipowell.net/10663/10663/. You can totally do this!
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!
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: https://heidipowell.net/9059/all-about-exercise-2/. Hope that helps!
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…
Hi Jennifer: Chris and Heidi have worked with many ladies who also have PCOS, and they have been successful on carb cycling. It’s best if you discuss the program with your healthcare team first and then follow any modifications they might recommend. Here’s another blog post you might also be interested in: https://heidipowell.net/8978/pcos-and-carb-cycling-a-9-pound-dream-come-true/. We wish you the best – you can do this!