The Extreme Cycle | Meal Planning Tips

Share on facebook
Share on twitter
Share on pinterest
Share on print

ET Collage

Chris and I have been so excited and touched by the positive feedback we’ve received on our new book, Extreme Transformation! We seriously poured our lives—and lots of blood, sweat, and tears—into this book with the hope that it would help you begin and achieve your transformation goals, whatever they may be. And…we included 21 days? worth of amazing meals in this book after so many of you asked for a daily meal plan. We aim to please! 😉

Many of you have loved the daily meal plans, but we’ve heard that some of you are a little overwhelmed with all of the shopping, prepping, and cooking involved with some of the amazing recipes in the Extreme Cycle. We know it is a lot to take in all at once, and we did not mean for this new way of doing things to be a “do it all now” type of experience. We recognize that it takes just small baby steps to begin to incorporate new healthy habits into your lifestyle, and that’s exactly how we expect it to be with this new carb cycle. That being said, here are five options we’ve laid out for you to help simplify your meal planning on the Extreme Cycle:

HP_Kohls_6641 copy

Option 1: Follow the 21 day’s worth of meal plans as outlined in Extreme Transformation.

We’ve outlined the shopping list, meal prep, and other tips for you to use to prepare and cook your meals for 21 days. We tried our best to include a variety of recipes each week, because variety is huge when you’re trying to incorporate new habits into your life.


Option 2: Follow the daily outline of low- or high-carb meals in Extreme Transformation with some substitutions.

If you find a day’s plan that works well for you, do it again! You can double up the same meals during the week to cut down on meal prep (eat the same dinner on Monday and Thursday, for example), or swap meals (high-carb for high carb, low-carb for low-carb, clean cheat for clean cheat, breakfast for breakfast) to make meal planning and prep easier. If you find that some recipes are easier to prepare than others, then go for those!

Option 3: Use other high-and low-carb recipes.

If you have our other books, Choose to Lose and/or Choose More, Lose More for Life, you can use any of the high-carb and low-carb meals from these books in the Extreme Cycle. And if you have your own low- and high carb recipes, you can use those too.

HP_Kohls_6846 copy

Option 4: Put your own meals together.

We know there are times when you’re out and about and need a quick, healthy meal. Or you need a fast ‘n easy meal made in 5 minutes or less, and simply don’t have time to put one of our recipes together. Be sure to scroll to the end of this post for some guides straight from Extreme Transformation that will help you design your own meals!

Option 5: A combination of the other 4 options.

We want this meal plan to be very user friendly, which is crucial to long-term carb cycling success, so do what works best for you and your schedule! If cooking is your thing, we’ve got you covered for 21 days! If meal prepping and cooking different meals doesn’t fit into your life, then bulk prep meals. You can even freeze many of our meals for a quick option later. If you like to put your own meals together, that works too. And it’s always a good idea to keep quick options with you wherever you go so that you don’t derail your eating plan because you don’t have healthy options available. And what about eating out? Our guides in option 4 will help you navigate any menu so you can make the best choices for your goals.

And no matter which option you choose, remember that this is a life-long journey! You’re not expected to do everything at once—perfectly. One of the best things about any transformation journey is all the things we learn along the way, so it’s 100% okay—and absolutely normal—to encounter some bumps on the path. With practice and patience, you will figure out what works best for you!

HP_Kohls_6790 copy

If you have any other questions about meal planning on the Extreme Cycle, please leave me a comment below. And please share what’s worked for you so we can all learn from each other!



Related reading:

Carb Confusion
The Power of Protein
Protein Powder: It’s Not Just for Shakes Anymore!
Ask the Powells: How Can I Structure My Meals?
Pre-Workout Problem: To Eat or Not To Eat?
Avoiding Road Trip Road Blocks!

Are you ready to begin your own Extreme Transformation? Grab a copy of our book today, and let’s go!


Create Your Own Meals Cal Macro Chart p 72



640 Responses

  1. Hi! I just found your website and I?m so excited to dig into all the info! I?m wondering if I should be subtracting my fiber from my carbs to calculate my macros? Also, is there any info on how many grams of carbs should I have on low carb and high carb days?

    1. Hi Jenifer: We go off of total carbs, so we don’t subtract anything from the carb number when figuring macros. As for figuring your macros, there?s a link to an awesome macros calculator in this post: This calculator won?t break down your calories into low and high carb days, but there?s a ?Create Your Own Meals? 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. HI… I am 42 year old (female) and 5’2′ tall. I weight 230 pounds gained from baby fat and compulsive eating… I am new to carb cycling. What program would you recommend I could use to start my weight loss journey?
    Thank you in advance for answering my question.

    1. Hi Chinita: I would recommend you begin with the Extreme Cycle. You can totally do this! 🙂

    2. I just bought the book and am excited to try cycling but I?m concerned about food substitutes. I hate eggs and seafood. (But I do love tofu!) If I see something like French toast is the egg essential because of the protein??

    3. Hi Lauren: You can eat any source of protein as your protein. For the recipes in the book, you can sub any like recipe for one you don’t want to eat as long as they’re in the same category: sub low carb for low carb, high carb for high carb, etc. Hope that helps!

  3. Hi!!!
    Let?s talk ?reward day?! What can we eat on sundays? ?
    I love you guys! Thank you so much for this ??

    1. Hi Leslie: For your reward day, you can eat anything you’d like to up to 750 calories over your “regular” day calories. If you’re carb cycling, you’ll eat 750 calories over your high carb day calories. We do recommend your last meal of the day be a low carb meal AND that you still get in all your protein, but you do what works best for you!

  4. I used to have the acceptable food list years ago and now I can?t find it. Do you have a copy of this that you can email me?

    1. Hi Mini: Unfortunately, we don’t have that list available any more. You can find it in “Extreme Transformation,” Chris and Heidi’s latest book. You might be interested in these resources too:

      ? The Foundation 5:
      Discover what we make ALL our personal clients master?one at a time. The Foundation 5 are small daily commitments that make all the difference in your weight loss and transformation journey!
      ? Transform in 5:
      FREE 5-Day Challenge to jumpstart your transformation & weight loss. Each day of this 5-day course you’ll receive one nutrition tip, a 5-minute workout (you can do no matter what level you are), and a short thought to help you conquer the mental game!
      ? Transform at Home:
      This FREE 28-Day Transform at Home Program will give you EVERYTHING you need to transform in just 28 days from the comfort of your own home. Get a FREE 300+ page eBook, customized nutrition program, video workouts with Chris + Heidi, and MORE!
      ? Macro Counting 101:
      Counting macros gives you the flexibility to EAT WHATEVER YOU WANT and lose weight, gain muscle, or sculpt. With the Macro Counting 101 eBook, you’ll learn about the magic of macros and discover the easiest way to count macros.

      When you are ready to take your transformation to another level, Chris and Heidi have created some of the most powerful tools to guide you all the way to your transformation goals:

      ? TRANSFORM with Chris & Heidi (
      The TRANSFORM App is the most comprehensive transformation experience ever created in an app, and it contains Chris and Heidi’s complete mind, body, and food program. These are the same tools they use on the show and with every client. They work! Fully equipped with nutrition, exercise, AND Life Lessons, this app is sure to help you achieve your goals. It?s available on both iPhone and Android.

      Hope these help!

  5. Hello! Which of the cycles in the app are equivalent to the extreme cycle? I want to follow the extreme cycle but I don’t know which cycle to choose in the app. I am wanting to lose more than 20lbs. I have Extreme Transformation book and I would like to follow it while I am using the app. Thanks.

    1. Hi Gwynn: The Extreme Cycle should be one of your choices in the app. To change cycles, go to Me, then Program, then Nutrition Plan. We hope you love the app! 🙂

    2. Thank you! I must’ve overlooked it originally, but I see it now! Yes, I’m loving the app!

  6. Hi! I tried to order your book in a Kindle format but it seems it’s not available. Will it be back soon?

    1. Hi Magda: Great question! I’d contact amazon to see if it will be available on kindle again. 🙂

  7. Hi! I try to eat as close to a plant-based diet as possible, however, I include egg whites! I know quinoa is a complete protein, does that count as a protein or as a carb? Other seeds such as flax, hemp and chia seeds also can be good sources of protein, but are these considered fats? Do you guys have any additional protein recommendations for a kind-of vegan? Also, are berries allowed on low-carb days?

    1. Hi Kelsey: Great questions! Quinoa counts as a carb, and any seeds count as fats in carb cycling. And since berries are carbs, you’d only want to include them as a carb for breakfast on low carb days. Here’s a post about carb cycling for vegans/vegetarians that can help too: Hope this helps! 🙂

  8. Hello! I am new to this sort of diet. I have tried just eating healthier and it hasn’t worked. I have PCOS and I would love to lose 20-30 lbs before we do IVF in June. I know thats probably not realistic but any weight lose will give be better hopes for IVF. My husband is going to do this with me and neither of us like Salmon or seafood. So, I was hoping to find an alternate
    option for the meals that require these meats.


    1. Hi Brittany: You can sub any lean protein for any seafood in the meals! And we wish you both the best of luck! 🙂

  9. I want to lose 10lbs. when you’re counting Macros, but at the same time I’m weight lifting and want to build muscle. So, my question is when I’m calculating do I use the build muscle or lose fat macros?

    1. Hi Connie: With so few lbs to lose, this can be a bit tricky, and it can take a bit of time and patience to find your “sweet spot” as far as macros are concerned. Here’s a post that can help you figure out what will work best for you: You got this! 🙂

  10. Hello. I did low carb for many years depriving myself of healthy carbs. I am now 48 and I have gained over 30 pounds in the last ten years. Despite trying many other diets and exercising, I can’t seem to lose weight. I am certain I messed up my metabolism and thryroid function after doing low carb for so long. I recently bought your book and I have started doing the turbo cycle and I am wondering if you have any suggestions for when I do the slinghsot week. I have read about how carbs affect estrogen so I am wondering if I should do the slingshot week during a specific week of my mestrual cycle. Thank you!

    1. Hi Jody: For the program in the book, we recommend doing the slingshot week every 4th week, and unless your healthcare team recommends something different, you can do the slingshot week whenever you’d like to in that every 4 week plan. 🙂

  11. Hello! When you’re on the Extreme Cycle for three weeks, do you do the Turbo cycle or slingshot for the week then go back on the Extreme Cycle? Thanks!

    1. Hi Connie! After 3 weeks on the Extreme Cycle (or any of the cycles if you’re following the cycles in the books), you’ll do a slingshot week. Hope that helps! 🙂

    2. Hello! When you are on the Extreme Cycle for 3 weeks, then have a slingshot week, then do Extreme Cycle, its like have 11 days of high carbs.
      Is that right?

    3. Hi Connie: Yes, you are correct, with a slingshot week and then going back to the Extreme Cycle, you will have 11 days total of high carb days. 🙂

  12. Hello!

    I started the Extreme cycle this past week and I gained 2 lbs. I workout 6 days a week: 3 days of cardio, and 3 days of strength training. I’m wondering should I do the Turbo cycle this week. I just don’t want to gain any more weight, I want to lose 10-15 lbs. Thanks.

    1. Hi Connie: This an be very normal, and it can take a couple to a few weeks to see results when starting a new plan, so I’d stick to the Extreme cycle for at least a couple more weeks and then go from there. We don’t recommend changing cycles or taking adjustments too often as it can stall any progress you can make. Be sure you’re drinking all of your water every day too (1/2 your weight in ounces every day) also. I would also recommend you take your measurements weekly because you can often see progress there when you’re not seeing it on the scale. The scale is only one progress measuring tool. You got this!

  13. Hi guys!

    I have a question. Is turkey bacon considered protein or a fat? I notice you mentioned sausage and bacon is a fat. Thanks!

    1. Hi Connie: Oats are on the carbs list. The list shown in this post is only a partial list. 🙂

  14. When I do my macro count it gave me 127 carbs , 173 proteins, 39 fats and 1600 calories to lose weight. So what would this number change too on high carb days? Or is that my high carb day and I go lower on my low carb day?

    1. Hi Susan: Great questions! For carb cycling, it’s best that you work with a macros coach who can formulate the correct macros for both low and high carb days for you based on you and your goals. We do calculate your carb cycling macros in the app (, so that could be a great option too! 🙂

  15. Hello,

    I purchased two of your books on amazon, kindle format, I am looking for a pdf of the shopping lists as it?s much easier to cross off what I have at home this way. I was able to print the one on this post but it cuts off at the carbs section. I?m just starting the 21 day transformation and wanted to request a pdf of the 3 weeks shopping list. Thank you!

    1. Hi Kristel: Unfortunately, we don’t have PDFs for the Kindle books – I apologize for this. We hope you’re loving the books! 🙂

  16. Hi Powell team,

    i overthink everything..haha question. I am starting out and have been a macro gal for a while,but want to carb cycle. I crossfit (3-4 days a week) and walk everyday. I am wanting to do the extreme and I am also reading on the high crab days for gym days. So i usually go mon tues thurs and friday to crossfit..should those be high days? or do I just do the 4 high days and two low no matter what i Am working out? I will also throw in a sat or sunday too. Thanks hope this makes sense. I need to lose 50 pounds just fyi!

    1. Hi Robyn: Since your workouts are figured into the high carb and low carb day recommendations, you should be good to go to follow the plan as outlined. I’d make sure your day 1 is on Monday, then since you’ll have just done 4 high carb days (Monday-Thursday), your Friday workout should be fine. You can totally do this! 🙂

    1. Hi Kelly: You can substitute anything for anything, but you’ll need to make sure the macros are very similar. Ricotta cheese is quite a bit higher in fat and carbs than cottage cheese, so you’ll definitely eat less of it than you would of cottage cheese to have similar macros. I hope that helps!

  17. So for the Extreme Plan, on High carb days – At dinner, since you are eliminating carbs for that meal would you shoot for 100 cal protein, 100 cal fat and <30 cal carbs? And Low carb days dinner would be 150 cal protein, 100 cal fat, <30 cal carbs?

    1. Hi Amy: No matter which day you’re on (low or high carb), every dinner is a low carb meal. So you’d aim for 150 cals protein, 100 cals fat, and <30 cals from carbs. Hope that helps!

  18. Hi Team Powell!

    I just have a question about calculating my macros. How accurate is a fit fit in calculating Calories burned because mine say’s I burn anywhere from 2000-2400 usually 2200 on average but the numbers have me just over 2000 I believe. Should I not go off of a fit bit at all. Some days I feel like I burn more and I’m not eating more so, I am confused!

    1. Hi Brittany: Great question! As with any device, the correct results can vary. However, it is a great tool that can be used in combo with other tools to help you achieve your goals. 🙂

  19. I have a question about calories.

    It seems that you can eat ANY breakfast on any day no matter if it is High Carb or Low Carb day, is this correct?

    I am a 5’6″ male that currently weights 205 and about 33% body fat. I am looking to get down to about 175 with considerably less body fat. Are the calorie intake plans in the TRANSFORM app generic or per individual? It seems that mine is currently set for 2300-2500 calories and I am worried about gaining weight with that kink of intake.

  20. This sounds like a great app. I have bought into it but I did have one question. The meals look great and I do know what I have to do now. What about the expenditure? What is my expenditure compared to how I am eating? 5-6 Times a week.

    1. Hi Claudia: The number of calories you’ll burn during your workouts depends on your intensity, time spent working out, and current body compositon. In the app, you’ll do weekly progress updates, and your program will be adjusted as needed based on your updates. Hope that helps! 🙂

  21. Hey, I just bought Extreme Transformation and I am excited to get started. However, I am very concerned about calories. I have tried a lot of diets, but my problem is that when I am working out and dieting, I think my metabolism slows. I currently weigh 250 lbs and probably have over 100 to lose, and I am worried about having the same calorie intake as someone who weighs 100 lbs or more less than I do. Should I add extra calories so that my body doesn’t kick into starvation mode or something? Thanks for any suggestions, and happy holidays!

  22. Hi Team Powell, I just bought a copy of Extreme Transformation and I can’t wait to get started! I’ve being looking through the recipes and I have a question.

    I don’t like Avacado or Peanut Butter. Please can you recommend some substitutes? Thank you.

    1. Hi Abi: You can sub any nut butters in the recipes, and you can also repeat recipes as outlined in this post. So if there’s one with avocado, choose a like one instead. 🙂

  23. Are the recipes in extreme transformation for one person? I believe they are but now I?m questioning myself. I?m about to make the creamy cauliflower soup and want to make sure it?s just the serving size I?m suppose to eat. And not more and then I?m eating five days worth of soup in one sitting I:e lol

    1. Hi Tanya: Since 80% of weight loss is nutrition, yes, you can achieve results without exercise, but it is a good idea to get in any exercise you can to speed up your results, build muscle that you need for every day life and continual health (as we get older, our muscle mass tends to decrease), and for cardiovascular health too. Hope that helps! 🙂

  24. So can I eat the same meal everyday if I wanted to as long as I’m staying within the high carb low carb days and portions. Example cinnamon French toast from extreme transformation every day and so on lunch snacks dinner the same. Thx.

    1. Hi Tanya: Yes, you can totally repeat any like meals in the program: breakfast for breakfast, low carb for low carb, high carb for high carb, and reset for reset. Hope that helps! 🙂

  25. I am a bit confused. In your create your meals chart it says a high carb meal for women it says the carb can be 200 calories. But yet in other charts it says one portion of carbs. In your book it lists acceptable foods in 100 calorie portions in appendix d. So at a high carb meal can I have one cup of rice? Because a half is listed as 100 calories and the chart says 200 cals at each high carb meal? Or can I have two pieces of bread because that would equal 200 calories ?

    1. Hi Lesley: The 100 calorie guide is only to be used as a reference, and these amounts are not equal to a portion size. If the “Create Your Own Meals” chart says to eat 200 cals of carbs, for example, then you could double the 100 calorie portion of a carb in the 100 calorie guide. Use the chart in this post, and you’ll be good to go! 🙂

  26. Hi Heidi and Chris,

    I was just wondering if you had a couples rate for the Transform App or do we need to purchase individual plans? Thank you!

    1. Hi James: We don’t have a couples rate for the app. We hope you love the app! 🙂

  27. If I but the app do I still have to buy the book or I can find the diet and the workouts in the app ?
    How I know what can of cycle to follow ?
    I’m 46 female 5,2 125 Pounds and I do not want to loose weight. I want to get ride of my belly fat and gane muscle.
    I’m vegan , soy ,corn and gluten free.
    Can I still do this diet ?

    1. Hi Sonia: Everything is figured out for you in the app, so no need to buy the book, and we have meals that will fit your dietary restrictions also! And all 3 programs have the goal you’re wanting to achieve, and here’s a post that outlines the 3 programs: And you can change programs at any time too!

  28. Hi Team Powell! I’ve just purchased the Extreme Transformation book and I’ve been cycling for a few weeks now. I need some direction as to what to look for. I’m a super clean eater and I usually CrossFit, but I’ve been fighting mono/mold illness since at least December 2016. I only started back weight training a couple of months ago and I’m not quite ready for CrossFit because I’m still having some weak/low energy days. I lost 10 or more pounds, and what seemed to be all of my muscle, while I was sick. So depressing! I’ve gained 5lbs back somehow, so I hope it’s all muscle. Anyway, my goal is to lose fat and build muscle, not lose weight, so I’m not sure if I want to see the number on the scale go up, go down or stay the same. At the moment, I’m 46, 5’7″, 140lbs. and 20% bf. I don’t have a weight goal, but I’d like to drop my bf to 18%. Any advice would be greatly appreciated since I’m trying to get strong, lean and mean so I can get back into CrossFit:)

    1. Hi Sheri: Since your goal is to lose body fat and build muscle, it’s hard to say what will happen with the scale. It could go down, it could stay the same, it could go up a bit as you replace fat with muscle. Since you’re still trying to get back to full workouts, remember that 80% of any transformation goal is nutrition, so stick to the program in the book, work out as you can, and you should be good to go. One other option is Chris and Heidi’s new app, which offers you a totally customized nutrition and workout program based on you and your goals, and your specific goal is an option in all 3 programs. You can learn more about their app here:, and here’s a post about the 3 different program options: You can change programs at any time, and your program will adjust as you progress towards your goals. Both options can work! 🙂

    1. Hi Mimi: There’s never a dumb question! Many people feel bulletproof coffee give them energy,and you can find recipes for bulletproof coffee on the web also. Hope that helps!

  29. A couple years ago, when the Extreme makeover: weightloss edition was on TV, Chris had a website that you paid a monthly fee and it gave you a meal plan. It provided you with a shopping list for the week and then had your entire meal plan week by week. All meals for the day including snacks. Is this still available? I NEED this. It was so beneficial to me. I can’t be given a list of foods and pick from it. I need to be told what to eat throughout the day and when.

  30. I’ve been doing PIYO and am just starting carb cycling. I’m confused about a few things. The table shows calorie counts for protein, carbs, and fats but not veggies. It also shows to have veggies at every meal. Do veggies count towards the total calories? How many calories worth of veggies are you allowed to consume per meal? And do you have 5 meals per day or 3 meals and two snacks? Can I keep doing PIYO or do I have to do the plan’s workouts? Thanks!

    1. Hi Denise: In the Extreme Cycle, you can have pretty much unlimited veggies (the non-root/non-starchy type) with every meal. You can count these into your calories or not – whichever works best for you. And the snacks and meals are put together the same way, we just call the meals in between breakfast, lunch, and dinner snacks. Follow the chart for the specific meal you’re eating, and you’ll be good to go!

  31. Hello Heidi,

    I am a 26 year old female, I myself have gone trough a transformation where I lost 65 lbs. I am still having trouble loosing an additional 20-30 lbs to reach my ideal weight. I eat healthy and I try and portion out my meals, but am having trouble losing weight still. Do you think I may portioning my meals incorrectly? Do you have any tips or tricks to help me reach my ideal weight?

    1. Hi Akshada: You are doing amazing, and congratulations on losing 65 pounds! Here’s a post that outlines Chris and Heidi’s carb cycling program, and it can definitely help you achieve your goals: And here’s a link to their new app, which offers you a totally customized nutrition and workout program based on you and your goals: Your first week is free so you can check everything out! You can totally do this! 🙂

  32. Hi-

    I’m confused if we’re building our own meals and it says <30 for fat or <30 for carbs- what does this mean ? Thanks!

    1. Hi Michelle: This should help: Every gram of protein or carb = 4 calories, and every gram of fat = 9 calories. So when the chart says <30 calories, you'll eat less than 8 grams of protein or carb and less than 4 grams of fat. Get as close to these calorie recommendations in the chart as you can, and you'll be good to go! 🙂

  33. I have both the Choose to Loose books. I even have the Stax bag/containers. What is different about this book? I have tried so many lifestyle changes but can’t loose much weight. I need to loose weight as I feel miserable at times & it’s not good for my health. Some meds have made it harder to loose and I need to get past that block.

    1. Hi Susan: The Extreme Cycle in “Extreme Transformation” is a bit different than the carb cycles in “Choose to Lose.” You can learn more about the Extreme Cycle here: This new cycle is the result of Chris and Heidi’s work with their clients since “Choose to Lose” and “Choose More, Lose More for Life” were published. Hope that helps – you can do this! 🙂

    2. Thanks, Team Powell! So it would be beneficial to get the book or is the info on the link and blogs enough? I really need to do something that will work and reset my genetic heaviness

    3. Hi Susan: The links and blogs can definitely help, and you can get the full program including 21 days’ worth of meals and other helpful info in the book. 🙂

    4. Ok I downloaded the app and iBook. I planned to start a couple weeks ago but didn’t. So I restarted the program to begin this Sunday. This will allow me to shop and prep. Since Sunday is a reset day, should I use Monday as the starting date?
      Regarding workouts, I cannot do jumps or squats due to knee issues (hope this will help get strong enough to do so) and will not be able to put pressure on my left elbow and wrist for now so push ups and the like are out 🙁
      I would be glad to outline the issues with these joints if that would help with finding a doable system. need to modify the workouts to where I will benefit and challenge the muscles and areas I can. I would prefer to email the issues if possible

    5. Hi Susan: Welcome to Transform! You can change your reset day if that works best for you. Go to Me, the Program, and scroll down to change your reset day. Or you can also leave it on Sunday. No matter which day is your reset day, the next day is day 1 of the new week. For workouts, most of the workout movements have an alternate or modified version, and these can be helpful if you have any issues. And with any issue, we recommend you discuss the program with your healthcare team and have them help you make any necessary modifications. And if any movement and it’s alternatives will aggravate your injuries, then please skip them until you’re recovered. We hope you love the app – you can totally do this! 🙂

    6. I downloaded the app and think I have another month on the 3 month membership. I have not been able to start the program for a number of issues and reasons. Does this renew automatically? I see the discount codes ocassionally and wonder if I can use one to get another 3 months?

  34. Hi Heidi~ Im interested in starting a carb cycling lifestyle. Should i start with your app or the transformation book?

    1. Hi Marisa: You can use whichever one you like best. Your nutrition and exercise program in the app will be totally customized to you and your goals. The books can definitely also work, but they offer more general recommendations as far as nutrition goes. Your first week of the app is free so you can check everything out also. We wish you the best with whichever option you choose – you can do this! 🙂

    1. Hi Debbie: Any type of bacon counts as a fat, so use the “Create Your Own Meals” chart in this post to help you figure out the portion size. Hope that helps! 🙂

  35. Hi Heidi
    I have a question… if I drink bulletproof coffee in the morning…. is that counted in my calories or counted as a meal?

    Sent from my iPhone

    1. Hi Toni: Depending on how you make your coffee, it would count as at least one portion of fat, if not more, so you’ll need to adjust your macros accordingly. Compare what’s in your coffee to the “Create Your Own Meals” chart in this post, and that should be very helpful in figuring out how to count it. 🙂

  36. Hi Team Powell!

    I have a question I really need help with – I purchased the book and the app, I plan to start a week from tomorrow following your plan. But — I am vegan because I am allergic to animal protein! So, for me, no dairy, no eggs, no fish, no meat – basically vegan. I’m also a whole foods vegan, which isn’t a problem with your program, but I thought it was worth mentioning. My weight is a result of a year of 5 rounds of shingles, lots of weight lost and adrenal failure which resulted in a weight gain of almost 50 lbs more than I weighed before I got sick once I was well. Anyway, I do use some raw protein powders like SunWarrior, but I try not to use it for every meal. I know what I consider protein – lentils is a good source but I read you comment somewhere that beans are a carb for this type of carb cycling. I am very educated when it comes to the body and nutrition, but I am looking to follow your program because I have seen it work! Normally, I would use tempeh, tofu as additional sources of protein (occasionally Gardein or GoVeggie mock meats, but I try not to use those kinds of foods very often) but kale, per 100 oz has more protein than beef, so I eat a LOT of lacinato kale, lol All greens really, typically 4 oz./serving. So my fiber averages close to 50g almost every day. I would just truly appreciate your thoughts on this. All my hormones are now within range (3 years later, finally!) and my doctor knows I am beginning this program 🙂 I’m very excited!

    1. Hi Jennifer: Thank you for your comment, and welcome to the app! There are food filters on the nutrition page (click on the arrows in the top right hand corner), and you can filter all those foods you don’t want included in your program out of your meal plan. We’re also adding more vegan and vegetarian meals every month too. You can also sub your favorite vegan protein for any meat-based protein in any of the meals, so that should be helpful too. We wish you the best – you can do this!

  37. Hey All, I use to do LCHF and i lost @ 30lbs, now i want to start doing Carb Cycling, i work out a good amount and i guess the only thing im confused at is keeping mucles and building them as well. I need to lose these pounds before Sep due to my wedding.
    I am so lost though, i am working overnight and its so many days out the week and every other weekend, could you please help me figure this out??

  38. I have a hard schedule. I get up at 1 am to start work by 3am. I work 4 ten hour days and I am lucky to get 2 10 minutes breaks. I stand and walk around 10,000 steps a day at work alone. I am 61 and haver gained 30lbs over the last 3 years. Have a real hard time trying to figure out how to do this with this schedule . And I am so tired when I get home I can’t move. help how can I do this?

    Sue in Arizona

    1. Hi Sue: Here’s a post that can help you schedule your meals into a crazy schedule: And for exercise, even a few minutes at a time can help – remember, nutrition is 80% of weight loss. You can do this!

  39. Hi there. I am doing the Turbo plan and have a question about macros. Is it true that we are supposed to account for all macros when not using the suggested meals and just going by the macros listed for each meal? I am having a hard time find fats that don’t have protein and carbs in them. When I go to add peanut butter for my fats, for example, it bumps up my protein and carbs. In order to get enough fat (22 grams for some meals) it takes up all of my carbs and some of my protein. So I am not able to get any healthy carbs in because they the fats I am choosing have carbs. Therefore, I am not getting all my fats in because it goes over my allowed number of carbs for that meal. Any help would be greatly appreciated!

    1. Hi Jill: Are you following the Turbo Cycle from one of Chris and Heidi’s books or the Turbo Cycle in the app? Please reply so that I can answer your questions correctly. Hope to hear from you soon!

    2. Thanks for responding! I am doing the Turbo cycle in the app. Any help is appreciated.


    3. Hi Jill: Thank you for responding! Yes, you need to account for all macros you eat and try and match your own meals to those in the app. There is a bit of a learning curve to macro tracking, but once you learn how to do it, it gets much easier. And if you can repeat meals during the week, that will help also. And yes, foods like peanut butter that have all 3 macros can make it even trickier. Try choosing foods that are more straight protein + fat or protein + carb, and that can make things easier also. One other thing that can help is to remember that breakfast is a protein + carb + fat, high carb meals are a protein + carb, and low carb meals are a protein + fat. Yes, there will be a few carbs in what you choose for low carb meals, and a bit of fat in what you choose for high carb meals, but these formulas might be helpful as you’re getting started. And we’re adding more meals to the app all of the time, and these are all figured out for you macro-wise. I hope this helps, and please let us know if you have further questions. You can do this!

    4. Thank you. I have tracked macros before so am pretty comfortable with that. There are some plans where healthy fats are just considered fats (like peanut butter or avocado) and you do not account for the carbs or protein. And some proteins are just considered part of your protein macros and you do not count the minimal fats. So I just wanted to be sure that I was supposed to count everything in all my foods. I appreciate you getting back to me! 🙂

  40. Hi Heidi! Just wanted to know what protein powder you recommend? If not a particular brand what important things should I look for in a protein powder? (Ex: fat, carbs, sugars etc)

    Thanks so much


    1. Hi Christ: We recommend low fat (less than 3g), low carb (less than 7g), with around 20-25g of protein per serving. Other than that, go with what you like best! 🙂

  41. I would like to know the daily carb, protein, fat limit per high carb and low carb days in grams instead of calories[woman]. So that I can count them accurately. I am new and dont understand them as calories. Also, not sure what a macro is? Thank you.

    1. Hi Cleeo: To figure out the grams of macros used for the meals in the Extreme Cycle, each gram of protein or carb = 4 calories, and each gram of fat = 9 calories. This should help you figure out the number of grams of macros that you’ll need for each meal. 🙂

  42. Hi,
    I downloaded the transform app and I love it! My only concern is that the calories in the plan that I chose is higher than the calories in the extreme carb cycling plan. Can you tell me which calorie count I should follow? Thank you!

    1. Hi Andrea: The calorie recommendations in the book, while they do work, are very general. The calorie recommendations in the app are totally customized to you and your goals, so you can be confident they will work for you! You’ll definitely want to follow the recommendations in the app. You got this!

  43. Hi Team Powell . I just got the extreme makeover book and I am so excited to start this transformation. I have been counting macros for a while and didn’t see any significant results. I’m jot sure what macros I should be consuming and never tried carb cycling so I am excited to see what this will do to my body. I recently got a bod pod test done and was saddened by the result ? (38%bf)
    I workout 40 mins of cardio and 1.5 hours of strength workouts everyday and haven’t gotten any type of fat loss, apparently.
    upon reading the book, I’m on page 28. It says that women will consume 1500 cal per day on this plan, I am 6 feet tall and my RMR is 1700 cal, so was wondering if the 1500 cals is too low for me?( I had a metabolic testing done last week along with the bod pod.)
    So my question is can I eat the recommended calories for the men recommendations in the book which is 2000 cal a day and still see results?

    1. Hi Amanda: I’d start with the Women’s calories, and if you’re not seeing the results you’d like to see, then switch to the Men’s calories. You might also be interested in checking out Chris and Heidi’s new app, which will totally customize your nutrition to you and your goals: And you first 7 days are free so you can check everything out! 🙂

  44. Hi team Powell! I was wondering where the best place to get a question answered about the Extreme Transformation book? Here, Facebook, or instagram?

  45. I came across this page while researching carb cycling. I?ve worked out with trainers 3-5 times a week for over 10 years, in addition to other exercise, and I?ve been eating clean for about 4 years. I went into menopause early, about five years ago, but other than a redistribution of weight, I didn?t have any unusual weight gain. A few months ago, I gained 10 lbs in 4 weeks, with no changes to my diet or exercise. My doctor ran tests, but advised that the weight gain was age-related. I have a goiter on my thyroid, but the results showed that function is in the normal range, although not considered optimal. I also saw a holistic doctor, who believes that my body is producing excess estrogen. I thought the weight gain had stabilized, but then, in February, I inexplicably gained another few pounds. The holistic doctor suggested certain herbs as well as trying the Whole 30. The herbs helped with energy and mental clarity. I completed the Whole 30, which did not involve significant changes to my diet. I did not lose weight and there were no other changes (in other words, I did not lose inches.) I?ve been sticking to a slightly modified Whole 30 since I completed reintroduction (yogurt, the occasional slice of Ezekiel bread), but I am at a loss as to what to do next. Thoughts/suggestions?

    1. Hi Nancy: You’ve been dealing with a lot! You could definitely try carb cycling as outlined on this blog and in Chris and Heidi’s books, and you might also be interested in Chris and Heidi’s new app. It’s amazing, and it outlines everything for you as far as nutrition and exercise. You can learn more about it here: You can totally do this! 🙂

  46. Hi again!

    Do you eat back your exercise calories or completely leave them alone?

    I exercise a lot and I’m worried that I will be in a calorie deficit.


    1. Hi Saina: No, since you do want a calorie deficit to lose weight, you don’t eat back any calories burned through exercise. Calorie counsumption + calories burned = calorie deficit (lost weight). Hope that helps! 🙂

  47. I’m wondering about the amount of protein recommended. If I follow the 1,500 cal per day, 40% of my calories being protein- that would come out to 150 grams of protein. I did the math for 8 days of recipes in the book- high carb and low carb. Most of the days only came up to 125 grams of protein per day for woman. One day only came to 110 g of protein.
    I know it’s not going to be exact, and we can add more veggies, but I’m I correct in this? I just want to make sure I’m doing the right math. 25 grams of protein is a decent difference.

    1. Hi Jenny: Your protein intake can vary from day to day, and it can depend on what type of meal you’re eating, but if you follow the plan, you will be fine. You’ll have days where you go over, and days where you’re under, but they do all even out in the long run. One thing that can help is to make sure that your protein powder is around 22-25g of protein with less than 3g of fat and less than 7g of carbs per serving. That way you’ll be able to get more protein without the extra other macros. Hope this helps!

    2. I can’t find anywhere else to contact you. I paid for three months and after the free trial it kicked me off and won’t let me back on. Please contact me.

    3. I am suppose to be eating 100+ carbs at breakfast and at the other high carb meal times? I am struggling to hit that amount

    4. Hi Pilar: That’s 100 calories of carbs at breakfast, which is 25 grams. That’s about how many grams of carbs are in a banana. Hope that helps!

  48. I have 150 lbs to lose. I have a full-time job and 3 year old twins. I purchased your book on Amazon and want to get started, but feel very over-whelmed. I don’t know where to begin and looked into hiring someone to do the shopping and cooking for me. However, it was financially out of reach. My meal solutions are whatever is fastest and I’m so exhausted at the end of day, I can’t figure out how to get on track. Any guidance you can provide would be great, thank you!

    1. Hi Katie: First of all, start with one new things at a time. We don’t want you to feel more overwhelmed! And you can use the “Create Your Own Meals” chart at the end of this post to help you put simple meals together, and the other tips in this post can be super helpful too. You can do this!

    2. Katie- I decided to do something radical to getting started, and I don’t know if this is feasible for you or not. I took a week’s vacation and decided this was so important to me, this is the way I wanted to spend it. I devoted that week to submerging myself in this new culture.
      When I started, I was at the store every 2-3 days, yes. Once my kitchen was purged of the stuff I didn’t want to eat, and stocked with what I needed to get going, I was over the learning curve. I committed to eating the plan the best I could, and exercise when I could. When I went back to work, it was a little rough the first couple of days, then it eased up. My initial investment of money in the food was a bit high, but my budget now has dropped below what it was originally. This lifestyle is so motivating for me, I feel like I am taking care of myself, and I’ve lost weight. The fam loves the food, they all want to help in the kitchen.
      My hairstylist said my hair is growing at twice the rate!! My sleep is a-mazing!
      I’m also on the App, and they have some great Grab-N-Go recipes.
      The only other thing I do different than I ever did, is make a menu of dinners for the week. Each day, I take 5 min as I watch tv, and set my meal plan for the next day. It usually takes me 10 min to put together my snacks and lunch.
      My best to you, I hope this helps, I have had a lifelong struggle with weight, and am so enthusiastic…can you tell? :))

    3. Beverly: You are doing amazing, and thank you so much for your kind words and suggestions to help Katie. This is what a community of support (which we love!!!!) is all about! ?

  49. Hi everyone! I have about 10-15 pounds of stubborn fat I’m trying to lose and have been following this plan for awhile. Although I am seeing some progress, I’m experiencing very very low energy!!! Is this normal at all? Please help!

    1. Hi Justina: Your energy levels on your low carb days can be lower due to the lower grams of carbs, so just make sure you’re drinking all of your water, adding veggies into your meals (they have carbs which can help with your energy levels), and eating that carb with breakfast on low carb days also. Hope that helps!

    2. I knew that about the low days, however, it is low on the high carb days as well 🙁

    1. Hi Sam: You can have a portion of fruit as the carb portion of any high carb meal. 🙂

  50. Dear Team Powell,
    I must say you are doing a great job transforming the lives of people. I get soo emotional when i watch the end of the 365days appearance. Feels soo good. Keep up the Good work!

    I am Agnes. I am in Ghana, West Africa. I have been watching and following all your weight lose transformations series.

    I am a woman of 35yrs, My current weight is 117kg. I need to lose 30kgs on 3 months and will need your help. My mum also wants to go through this weight lose too.

    I will be grateful if you can help me know what is expected of me.

    i look forward to hearing from you.

    1. Hi Anges: You and your mum can begin your transformation journeys today with the tools in this post: And be sure and follow all the links within the post too. And Chris and Heidi will launch their new app – TRANSFORM – on Monday! It’s a complete transformation app with meal plans, workouts, and life lessons, as well as many other awesome things that will help you both achieve your goals. You can learn more about the app here: You both can do this! 🙂

  51. I know I have a tricky one for you but I am so far beyond confused at this point I am just feeling stuck.

    So to make a long story short my family and I do not eat gluten or grains and have struggles with finding the absolute best solution for losing weight.

    We started this journey several years ago to support my mother in laws quest to find a solution to her issues. After many years and hours and hours of research we have collectively excluded gluten and grains from our diet.

    This started with weight loss from all parties but we have all come to a plateu and have looked at different ways to adjust our diets further.

    We have been on a high fat diet for over a year now (with a few inconsistencies here and there mostly during my wifes pregnancy)but have done our best to maintain a macro level of 75f20p5c.

    I know this is very abnormal from what others have used but it worked for a while until another plateu and even a slight increase in weight.

    I personally decided to change my macros to more protein and increase to 65f30p5c with a daily cal. Intake of 2000 per my TDEE.

    I felt pretty good and started to lose again but got to a point to where I could not take in enough protein at 196g per day.

    My brain is all kinds of scattered now and as I’m searching for a solution I see details about carb cycling and think it would be a great idea to try.

    My concern is that I am use to counting macros and if I had a daily percentage of fat to carb to pro ratio It might help me to start my carb cycle journey.

    I do apologize for the details of this but both my wife and I are also a family of 6 with our oldest at 5 and youngest at 2 months. It’s a hectic lifestyle and the less time we spend on calculating the more time we can spend on guarding our household from child demolishment.

    We would love your feedback and advice and both want to get back on the weight loss track. Of course there is a ton more detail I could go into but I think my novel above is enough for now.

    Thank you for any advice you provide.

    Richard & Amanda Overby

    1. Hi Richard & Amanda: Thank you for your comment! Chris and Heidi have figured out all of the macros in all of the carb cycles which makes it much simpler to follow their plans. You can use the “Create Your Own Meals” chart in this post if you’d like to figure out your daily macros. Here’s what it would look like for a man’s breakfast – keeping in mind that each gram of protein or carb = 4 calories, and each gram of fat = 9 calories: Protein: 200 cals = 50 g, Carbs: 150 cals = 38g, Fat: 150 cals = 17g. You can use this process for the other meals to figure out your macros for the day. Hope this helps – you can definitely achieve your goals with carb cycling! 🙂

  52. Hi Heidi,

    I just bought your book –> extreme transformation. I am 24 years old and gained around 10-12 pounds in the last couple of months. I am 1.66 meters and weigh 68 kg (150 pounds). I really dont get how I should be eating 1500 kcal a day, shouldnt it be more like 1200 kcal. And I dont really know how much carbs/fats/proteines I should eat on a high carb/low carb day. I would love to put it up in app like myfitnesspal so that I could track it better.Please help me out because im struggling!

    1. Hi Romira: Welcome to carb cycling! The 1500 calorie/day recommendation for women has been proven to work for those who need to lose a lot of weight or a few pounds, so please trust in the process. As far as your macros, all of those have been figured out for you, you simply follow the plan. Chris and Heidi tried to make things as simple as possible, and there are calories and macros listed for each recipe in the book if you’d also like to track your info in MFP. You can totally do this – just take one baby step at a time! 🙂

  53. just started reading extreme transformation. I am hoping to get back in shape after having my baby. I just had a c-section three weeks ago and I haven’t been cleared by the doctor to start exercising yet. Do I need to reduce calories per day on the program if I cannot exercise? Thanks

    1. Hi Liz: Congratulations on your new baby – that’s so exciting! You should be good to go with the 1500/day calorie recommendations in “Extreme Transformation.” We wish you all the best! 🙂

  54. I am a bit confused about the calorie restriction vs the “unlimited veggies”. For example, day one for women is 1410 calories (if I added right) for JUST the specified “meals”. That only leaves 90 calories to reach 1500 for the day. Does the “unlimited” veggies have to remain within the 1500 or if we are still hungry, can we go over the 1500 provided its only with “unlimited” category veggies?

    1. Hi Jody: Great questions! Yes, veggies are “unlimited,” but you’ll still want to count those calories. If they put you a bit over the 1500 calories/day recommendation, that’s okay. Of course, you don’t want to go too far over that amount, and make sure you’re drinking all of your water every day also (1/2 your body weight in ounces every day). Hope that helps! 🙂

  55. Hi there! I’m prepping to go shopping to start this program, however I can’t have yogurt because my daughter is sensitive to the lactose (I’m breastfeeding). Is there anything I can eat instead?

    1. Hi Victoria: If yogurt is a no-no for you, you can replace any meals with yogurt with a meal from the same category (low carb for low carb, high carb for high carb, etc.). And here’s a post from Heidi’s blog that outlines her breastfeeding nutrition program, and I hope it can help you too: 🙂

  56. Hi Team Powell!
    Im new to carb cycling and Im a recovering Chronic Low Carber….. 🙂 So the high carb days are a foreign concept to me. Im excited to try it and hopefully shed some of this body fat. i just got dunked and am about 25.4% i would like to get it into the 18- 19% range. I want to see those abs…. my big question is on breakfast. I generally have 2 whole eggs and veggies for breakfast sometimes with a turkey bacon or just scrambled with spinach and mushrooms. I am wondering do whole eggs work on high carb days. Im not a huge fan of egg whites. or could i do 1 whole egg 2 egg whites. so that would count as a fat, a protein and then my veggies… how do i incorporate my love of whole eggs…. THANKS

    1. Oh and PS im gluten intolerant so is Gluten free breads okay or can i just stick with brown rice, gluten free oats, sweet potatoes…. etc.

    2. Hi Jo: You can use a combo or 2 whole eggs + 3 egg whites, which would count as a protein, then your bacon can count as your fat. Each breakfast on the Extreme Cycle is a protein + carb + fat (and veggies too, if you’d like). 🙂

  57. It sure would be nice to have all the questions from these blogs on a searchable page. (Yes, it’s me again begging for a FB page for followers to join and follow.) Since there’s no page yet, I’ll ask my question which I’m sure someone else has asked somewhere – there is chicken in the ingredients of creamy cauliflower soup, bUT it’s not added anywhere in the instructions. Should it not be an ingrediet or is really added and and then emulsified? Hoping it shouldn’t be there cause emulsified checked sounds a bit ewwwe!

    1. Hi Carol: You’re welcome to ask any questions right here! We keep an eye on these comments and reply ASAP. 🙂

    2. Hi Jody: Yes, that was an error in the hardback version of the book, and it’s been fixed in the paperback version. Add the chicken with the chicken broth and garlic in the pot. 🙂

    3. Jody, There is a FB page created for those of us using the Transform app. It is a great community of supportive people.
      This program (app) is changing my life. I know it sounds dramatic, but nonetheless, the truth.
      It’s called “Transform with Chris and Heidi Powell App Users”
      It’s a closed group.
      Chris and Heidi are not part of it, just us App users 🙂
      Come check it out!

  58. Hi team Powell! what can i put in my coffee?? i usually do a tbl of sugar free creamer (3 times a day yes i love coffee cuz i have 4 kids) is there something else i should use instead? if so how do i account for the xtra calories (should i take something out of meals to accomodate that?)
    Thank you!!!

    1. Hi Carol: We recommend black coffee with no calorie sweeteners. If you do add any fats to your coffee, that option is best for low carb meals. And black coffee can count as beverage item, but it’s best to count every calorie you consume. It keeps us accountable! 🙂

  59. Couple questions…
    I’m mainly looking at toning and maybe losing a few pounds, especially my midsection. Which cycle would be best to follow? I like the days for the Turbo Cycle, would that be a good one to follow for what I’m wanting to acheive? Also, I’m not sure how fruits need to be eaten. Should any fruit be eaten on low carb days? Should I only stick to high carb fruits on the HC days and low carb fruits on the LC days. One more thing, is the fat percentage calculated for smart fats only or does it include fat for all the food eaten that day?

    1. Hi Brooke: You can choose any cycle you’d like, and you can change cycles at any time. And the Turbo Cycle is awesome! Fruits are carbs, so you’d only want to eat them as part of a high carb meal. And all fats are included in the counts. Hope that helps! 🙂

  60. Hi. I am 59 years old, 5 feet, 5 inches, 360 pounds. I am on dialysis right now 3 days a week with end stage kidney failure. I am living in an assisted living home right now and they fix all of my meals. I have been asking for more specific meals now but I am not really getting them regularly. I have to get down to 250 before I can get on the kidney transplant list and I really need to do this. I also a vegetarian and only eat eggs, cod, tuna, salmon and shrimp. Any suggestions for meals I could prepare myself in my room would be very helpful. I do not have a stovetop or an oven.

    1. Hi Patricia: I’m so sorry to hear about what you’re going through. The charts at the end of this post can help you understand how to put together your meals as well as ideas for quick and easy meals. There are lots of great ideas in these charts! We wish you all the best!

    2. Hello I have both books: extreme transformation and choose to lose. I have had them for a while. I watch extreme weight loss ALL the time. I need motivation and help with making the carb cycling plan as simple as possible. I am only 5 foot and weigh 250. Please help!!!! Thank you!

    3. Hi Marsha: There are some great tips in this post that make things super simple! I’d be sure and check out the charts at the end of the post, and just take one step at a time. You can do this!

  61. I’m on day one of extreme. How many grams of carbs and proteins am I supposed to eat? I’m thinking I might do turbo instead of extreme. I have 10- 15 pounds to shed. I workout 4 to 5 times a week at fit body boot camp. Which is better fit turbo or extreme?

    1. Hi Michelle: I’d start with the Extreme Cycle, and all of your macros are figured out for you in the plan! If you’d like to create your own meals, check out the “Create Your Own Meals” chart in this post. It’s super helpful. You can do this!

  62. Hi,

    I’ve purchased the book on my Kindle and love it. I’m excited to start on Monday.

    Is there a pdf or something that should have come with my Kindle version to include the weekly shopping lists? It’s really challenging to try and copy and paste them to email so that I can print them out.

    Thank you in advance for your help.

  63. I started the turbo cycle last week and I am very pleased with the results. That being said I see changes for the extreme cycle and I am wondering if I still follow the turbo cycle can I map my high carb and low carb days using the same formula as the extreme plan (meaning stick to the lc, lc, hc, lc, lc, hc, reward but do the meal plan for lc and hc based on the extreme plan)? I think the new formulas open up a lot more recipe options but I don’t want to mess up my plan and I don’t want to switch to the extreme plan due to my family all doing the turbo plan and meal options are much easier if we stick to the same plan.

    1. Hi Candy: You won’t want to mix up the cycles – each is put together the way it is for specific reasons. 🙂

  64. I made the Strawberry and Banana Quinoa Muffins (High Carb Meal) from Extreme Transformation, and I’m wondering if I did something wrong or if there might be a misprint in the book. The “batter” was so thick I couldn’t stir it at all, and I had to use my Kitchen Aid mixer to incorporate the wet and dry ingredients. Even then, it didn’t blend into a batter until after I added the mashed banana. After baking them, the taste is good, but the texture is terrible. They are super dense, and it’s kind of like eating a strawberry and banana flavored hockey puck. Any suggestions? Did I miss something? Or do you have any suggestions of add-ins that would keep this meal on-plan and fluff my muffins up a bit?

    1. Hi Nicci: I’m so sorry you had this issue. I haven’t heard of anyone else having this problem, but I’ll check into it. Thank you!

  65. Do my food days: “low carb days & reset day” need to coordinate with workout days my days 5 & 6 and rest day?
    I ask because that is my Friday/sat/sun
    My sweet hubby loves to take us out to eat! I’m considering changing up my days. But wondered if (workout/ correspond with food. Or if they are separate cycles? Thanks so much !

    1. Forgot to add finding low carb replacement on weekends has been difficult. So thinking about changing up entire start day.

    2. Hi Annie: Since workouts are included in Monday-Saturdays on the Extreme Cycle, you should be good to go. You can change your reset day, but always keep the days (low and high carb) in the same order. So if your reset day is Friday, for example, then day 1 would be Saturday and you’d go from there. Hope that helps!

  66. Hi! I’m confused about the calorie counting. When you say 100 or 150 calories of protein . Are we looking at the total amount of calories that’s serving has for everything? Or are we looking at the protein n grams n multiplying grams times 4?

    1. I right now meal prep n measure everything I eat by grams n ounces according to the serving size the label states. I count calories. I scan the labels of all I eat. Is this different? I do cardio kickboxing a 4-6 times a week and burn anywhere from 400-800 calories. Is 1500 calories enough? I also lift. I have gained in the past before meal prepping because I was not eating enough. I’m trying to lose 15-20 lbs. I workout 6 days a week.

    2. Hi Vanessa: Yes, 1500 calories a day should work great for your weight loss goals! 🙂

    3. Hi Vanessa: Yes, you are correct. To find the number of calories from protein, you’ll take the number of grams of protein and multiply that number by 4. The same is true for carbs. For fats, you’ll take the number of grams of fat and multiply that number by 9. Hope that helps! 🙂

  67. When looking at the list of foods, i see a list of “sauces”. So if i use a sauce what does that count under? fats?

    1. Hi Lauren: The list of sauces and condiments are extras. Just keep an eye on portion sizes and be sure and track those calories too. They can add up quickly if you’re not careful!

  68. I did turbo cycle mid 2014 – mid 2015 and lost 5 stone in weight. I have started again (on turbo again) as wanting to lose more, having managed to maintain the weight loss.

    I live in the UK and its hard to get hold of ezkiel bread. Is it ok to use warburton thins instead as a carb portion:

    Per thin:
    Energy 423 kJ 100 kcal
    Fat 1.1g
    – of which saturates 0.4g
    Carbohydrate 18.1g
    – of which sugars 1.6g
    Fibre 1.4g
    Protein 4.0g
    Salt 0.39g

  69. Hi,
    What would you recommend? Turbo plan or Extreme? I am female 5’1 28 years old and 180 lbs. Also following these plans, how much weight can I be expected to lose in the next two months?

    1. Hi Raquel: I’d start with the Extreme Cycle. And your rate of weight loss depends on your current body composition, how well you stick to your nutrition program, exercise regularity, intensity and duration, and other factors unique to you, so it’s difficult to answer your question. Chris and Heidi recommend a 10% weight loss goal for the first 90 days, so that’s a great place to start. You can do this! 🙂

  70. Hi Heidi! I got the Extreme Cycle book and am looking forward to starting it but I have quite a few food allergies and am trying to figure out substitutions. I can’t have dairy and a lot of the meals in the book use Greek yogurt. Is there anything you know of that is comparable in protein yet dairy free? I’ve done a lot of research and can’t come up with much. Thanks for any help!

    1. Hi Stacy: It definitely makes meal planning trickier with food allergies. I’m not aware of a dairy-free option for Greek yogurt, but you can substitute any like meal for those with anything you’re allergic to. Just make sure you sub high carb for high carb, low carb for low carb, etc. You can do this! 🙂

  71. hi guys..i was watching a lot the extreme transformation..i ‘m trying to get as healthy and fit as i m doing 4-5 times /week exercising at home nd tried a lot of ways to loose my last pounds.i m around 147 pounds now..but i still have a lot of fat in my abdominal area..:( i calculated my macros…nd came out i shall eat around 70 grams of carbs per could i do the carb cycling ? like in the high days i should eat 70 g or 140 g? thanks a lot and good luck guys ..:*

    1. Hi Clara: All your macros are figured out for you on the Extreme Cycle, however, if you?d like to put your own meals together, this post has several options, including the ?Create Your Own Meals? chart at the bottom. The calories recommendations/macro/meal in this chart can be very helpful! ?

  72. Hi- I have some questions for Heidi. I was hoping this would be the best place to ask. 🙂

    I have lost all my weight following extreme transformation, so I am very new to maintenance.

    I still carb cycle at 1500 calories/day…I use the turbo cycle I think its called… LLHLLHR.

    What I was wondering, is what foods can I eat with the extra 200 calories? Foods from the acceptable foods list only? I have been eating acceptable carbs off that list.

    Can we use our daily calories for foods not on the list? or does that matter?

    Also, are lifestyle layers part of the 1000 calorie reset calories, or are the layers used as part of your regular allotted calories for the day?

    I have been losing weight still and I have not scaled back my exercise. I am addicted to my workouts :). The book mentions that you need to adjust your calories depending on your exercise, but I’m not sure by how much? I have not been using my exercise calories as food, and I am losing still! Most days I am burning 350-800 calories, some days up to 1000. How can I ensure that I don’t keep losing, or lose muscle? Would it be safe to “leave” 300 calories/day on average as calories burned and consume the rest as food? If I am to eat the exercise calories, should it be done closer to my most active part of my day?

    Also, now that I have the extra 200 calories on top of my 1300, how important is it for timing of when you eat them? I like blueberries a lot, and have found myself eating them late in the day as a “dessert” after my last meal…(which should be a strict LC meal, right?)….do the carb cycling rules still apply to the extra calories?

    Is it ok to introduce the odd new food, not on the list, say, cheerios as a carb….maybe things that are allowed in the plans in your other books, to give me a bit of flexibility?

    I am a little confused on maintenance and need a bit of guidance ! Thanks!!


    1. Hi Cindy: Congratulations!!! Let’s get you some answers to your questions: You can get some great info on how to structure your meals beginning on page 182. You’ll want to stick to the 1500 calories for the first 6 months, but you can add in rewards. These reward layers are explained in these pages. Otherwise, you’ll want to continue to choose healthy foods from the list or like foods (like cheerios as carbs) and continue to do your 5 meals a day following the high and low carb day plan. You can either do all 1000 reward calories for the week on one day, or split it between days as outlined in the book. As far as calories vs. exercise, here’s a post that might help: And while this post talks about gaining healthy weight, the same principles can be used for maintenance. The key is to keep calories consumed and burned as equal as possible. Hope that helps – it might take a bit of time to figure out what will work for you, but you can do it! 🙂

  73. Bonjour

    Votre livre sortira t il en fran?ais ? J’aimerais perdre environ 30kg mais je ne suis pas totalement bilingue.


    1. Bonjour, Billy! Malheureusement, je n’ai aucune information sur les langues dans lesquelles le livre sera traduit. Vous pouvez contacter amazon ou l’?diteur de livres et voir s’ils ont plus d’informations.

  74. Question…is there a customized calorie count (should I be weighing my proteins based on my height and weight?) Or are the prescribed meals universal for all men in all sizes?

  75. Is here a macro count I can follow while still eating off the approved lists? Following a macro count helps me being a busy mom. Thanks!

    1. Hi Darlene: Chris and Heidi have figured out all your macros for you in all of their carb cycles. However, you can figure out macros using the “Create Your Own Meals” chart in this post. Each gram of protein or carb = 4 calories, and each gram of fat = 9 calories. 🙂

  76. Would like to know what happened to the APP that was associated with your carb cycling. Lost 30 lbs, a couple of years ago, fell off the wagon and would like to hop back on. I really liked the cycling of low to high carb days and the app help me keep track. what happened?

    1. I wondered that same thing. I loved the app, It was so helpful. I’m really hoping they come out with another one.

  77. Hello!
    I just purchased Extreme Transformation and I am very excited to start the program in the new year! It is time for a change! I had a couple of questions:
    *I did not see coconut oil in the list of approved foods and was wondering if it was allowed and if it was included in the fats group?
    * Next, I was looking at that chocolate peanut butter and banana shake. It has the pictures for protein, carbs and vegetables. I was a little confused by what vegetables were included in this since there aren’t any in the recipe?
    * Lastly, I was wondering if there was any recipes for popcorn that are program approved.
    I think that is it – thanks 🙂

    1. I just realized I had another question – I see what eggs are in both protein and fats – if I eat a whole egg, is it considered protein or is it both? Thanks!

    2. Hi Jody: In my version of the book (the hardback released last year), eggs are not included in the fats list. Egg whites and yolks are separated in the protein list since the yolk has more fat, so I would follow those guidelines.

    3. Hi Jody: Let’s get you some answers to your questions: 1. Yes, coconut oil is an approved fat. 2. While the recipe itself doesn’t include a veggie, we recommend adding veggies to your meals throughout your day. 3. Popcorn (airpopped with no butter) would be considered a carb in carb cycling. Hope that helps – you can do this!

  78. I make this salad I really like. I feel like I could make it into a carb cycle meal, but I feel like it has too much fat and maybe too many carbs in it with both the quinoa and the beets . Could you tell me what I could cut out to make this work for both hi and lo carb day? Also, is there a way to buy just the recipes from the previous books? I am very limited on storage space!
    1 cup Arugula,
    3oz baked chicken,
    1/4 cup cooked quinoa
    1/2 roasted beet
    1 TBS of reduced fat feta crumbles
    Drizzle with walnut oil & honey

  79. Hey Chris,
    I am 27 years old and I am struggling with losing weight. And I was wondering if you could give me some advice on what I can eat that I will be satisfied through the day without being hungry. What can I make during the day when I am hungry and don’t want to over eat. Do you have any advice for me. Thank you

  80. Hi there. I am just now getting started on the plan but I have a question. I work out at 5 am because that is the only real time that I truly have and it works great for my schedule. Is it a must to eat that early in the morning? I’m up at 4:30 am and at that time I have no appetite for food.

    I really want this to work for me and I don’t want to jeopardize my success. Please help, thanks!

    1. I am also a 5:30 am exerciser. After reading the link that Heidi posted, I gave the pre-workout meal a try. Two days I ran 4 miles after eating, the other two days I did an indoor HIIT workout. No tummy troubles, and I felt more energetic…didn’t experience the mid-workout slump that I normally have to power through. I’m hooked! Thank you!

  81. I have a question about measurement s of protein in the recipes. Some recipes call for 1/4 cup or 1/2 cup protein. That seems like a lot to me. Is it really a measurement cup or is this referring to 1/4 scoop or 1/2 scoop?

  82. Hello. I just purchased the Extreme transformation. i have recently lost 80 pounds using a carb- restrictive diet. i am looking to add muscle and maximize fat loss (keep it off) and stay lean while building muscle. Are there any modifications to the program for that or follow it as prescribed. again i am only in the first chapter so maybe you address this in the book. 😉

    1. Hi Jason: You should be good to go with the program as outlined in the book. However, if you find the program isn’t working as you’d like since you’ve already lost a ton of weight (congratulations!!!), you can add about 100 additional carbohydrates each day. This equals 400 additional calories.You can split this evenly into 20 extra carbs at each of the 5 meals. It’s somewhat aggressive for muscle growth. And you can also add these carbs in even on low carb days. Try this for a week or two, and if you feel like you are gaining too quickly, I would just cut back on low carb days only…keeping your high days high! Hope this helps. 🙂

  83. Hello…
    Can you give me a daily total macros for the extreme cycle on high carb and low carb and rest days please? I assume at the 1500 calories per day on both days. When I try to figure it out myself there are more calories on the high carb day.
    High carb days in the end will total….____ grams carbs_____grams protein______grams fat….etc, etc….
    Thank you so much!! That will make my meal planning much easier…I can follow the 40/40/20 in my sleep and want to try the cycling instead…I feel what I have been doing is too low in carbs for me. Female/41/5’6″/need to lose fat
    I am wondering also…on your “create your own meals” chart…I believe according to the 30% prot/40% carb/30% fat guideline, the calorie amounts for the womens breakfast are backwards…shouldn’t it be 100 cals prot-150 cals carb and 100 fats…
    Please let me know which one is correct. I just want to be sure to get it right.
    Thanks again,
    Mackensie Polys

    1. Hi Mackensie: Yes, you’re correct, the breakfast on the Extreme Cycle should be 100 cals protein, 150 cals carbs, and 100 cals from fats. That is a typo in the book. As for a daily macros total, you can take each of the meals in the chart and divide proteins and carbs by 4 and fats by 9 to get those macros for each meal, and then total them up for each day. Hope that helps!

    2. Hello and thank you for getting back to me so quickly!! I just bought the book so I haven’t read everything yet but I had added them up and the calories come out 1670 for high carb and 1470 for low carb…should I go with those calories as opposed to it saying that you should do 1500 for both days?
      And for the reset day is there a macro guide to follow for that…I know no carbs for dinner and 1000 extra calories but there isn’t a macro total for that day.
      Thanks again and I know I am being nit picky here…sorry.

    3. Hi Mackensie: For your reset day, you can eat anything you want up to 1000 extra calories on the Extreme cycle. For your daily calories, it will change a bit either way due to what you eat, so just aim for around 1500 calories and that will make things easier for you. 🙂

    4. The way I figure it….it comes out to 50% carb – 40% – 10% fat for the totals on high carb days
      Am I right here…the fat % seems very low to follow for 4 days in a row. That hardly leaves any room for healthy fats and is pretty difficult to do. Maybe I figured it wrong…please let me know. Thanks!

      If that is correct would it hurt to up the fats to at least 15%? I don’t know if I can live with the fats being that low.

    5. Hi Mackensie: Remember, you’ll have a low carb meal for dinner on all of your high carb days, so that adds the needed fat into your days. You can do this!

    6. Thank you for clarifying that! That makes much more sense and makes it much more doable…great! I can definitely do that…lol

    1. Hi Connie: All your macros are figured out for you in the book, including 21 days’ worth of meal plans. It makes it super easy!

  84. Confused and have 2 questions on the extreme cycle and sling shot week
    1. Do I go 6 days and then a reward day or is it all 7 days with double carbs? (No reward day)
    2. Do I eat carbs at dinner during sling shot. I thought I just follow a high carb day and double the carbs? There are no carbs at dinner on extreme high carb meals right? If I eat carbs at dinner, then how much?

    1. Hi Chery: Let’s get you some answers! 1. Yes, day 7 of the slingshot week is double carbs just like days 1-6. 2. You’ll treat these days just as any other high carb day with double carbs for breakfast through meal #4. Dinner is still a low carb meal. Hope that helps!

  85. Hi Heidi!

    when measuring berries or spinach should I use a scale or measuring cup? It look like so much more food when using the scale, almost too much.

    1. Hi Jen: When possible, it’s best to use a food scale since it’s more accurate. 🙂

  86. It’s one thing to get into fitness, but eating right is what is such a struggle for me. I’m fortunate in that I’m small framed, but too often people (myself included) forget that it doesn’t mean I’m healthy. I think how simple you’ve made this to follow can be key to being successful in the kitchen or even restaurant when that happens. My husband and I used to do so much better, and we’ve just let ourselves go and let ease and cravings take over, and for ours and our kids sakes we need to make a change. We are both very picky eaters, only thin sliced white chicken and basic veggies, and I’m on a low sodium diet, but you’ve made it possible to follow these guidelines and still be successful for us and so many. I will work hard and get my husband on board to make our health a priority!

  87. Hello I am looking over day 5 and needed a little clarification for the following:

    Metabolic Mission:
    Air squats
    Sit ups
    Push Ups
    Accelerator <—– in this accelerator would i be doing lets say jump rope tabata style as part of the circuit???

    and still do an accelerator such as (running or stair master for 30-60 Min)???


    1. Hi Daisy: Your Accelerator can be any form(s) of cardio you’d like to do. You can do the one that is suggested, a different form of cardio, or both. 🙂

  88. Hello! My husband and I have started carb cycling. I love it! This first week I have daily headaches. Do you think I am “detoxing “?

    1. Hi Heather: That could be the case. Just hang in there, and hopefully those headaches will get better. And welcome to carb cycling! 🙂

  89. A couple of things if you could clear them up for me it would really be appreciated loads 🙂

    Oats arent on the carbs list and i usually have 40g with 1 scoop whey before my weight training does this mean i have to change it for something else? Also i use Creatine , BCAA’S and
    do i need to include them as especially with Creatine there is no breakdown on the tub.

    Also if i have a takeaway on my reset day , i have no idea on calories although i do a portion of veggies with two chicken meals.

    Also in the “Create your own meals” box at the top. To get five meals with the calorie calculations you get 1,670 for high carb days and 1,470 for low carb days (providing i have worked it out correctly for five meals. Is this right. The high carb days calories i have tallied up is pretty much what i am currently on. Where as the low carb days is about 350 more than i am on currently for non training days.

    i just want to get this spot on to get the best results i started carb cycling at the end of july this year and have gone from 12 stone 9 lbs to my current weight of 10 stone 9lb. But i have found now that the low carb days of 1,100 calories too low and then i find myself wanting to eat everything and anything lol.

    Do i have to do cardio if i do five days weight training per week and limited on time, i also walk for thirty minutes per day. Brisk walk not a stroll.

    🙂 x

    1. Hi Jo: Let’s get you some answers to your questions: 1. Yes, oats are carbs. And supplements usually don’t carry any calories, so you should be good to go there. 2. On your Reset Days, you can eat anything you want during the day up to an extra 1000 calories (for a total of 2500 calories for the day). 3. In general, aim for around 1500 calories a day for both low and high carb days. This calorie total can be affected by the foods you choose, but as long as you’re close to 1500 calories a day, you should be fine. 4. For cardio, 30 minutes is great! If you can get in more (Chris and Heidi recommend up to an hour a day), that’s great too. Hope that helps! 🙂

  90. I’ve seen the answers to the posts reference a quick list of meals at the bottom of this post but cannot find it…is there a link? I’m very interested in that info for times when I just need to grab something that is quick.

    1. Hi Sabrena: The chart is at the bottom of the post, and it’s called “Quick and Easy Meal Ideas.” 🙂

  91. Hi, I understand the calories and macros for each meal but I’m confused about snacks. I eat the same amount of calories for breakfast everyday but on a high carb day I eat the other 2 meals using the high carb calories? Then what are the calories and macros for snacks? Also the chart above says to not have carbs at dinner on a high carb day but then how do I get 50g of carbs for that meal? Does that make sense? Sorry if it’s confusing. I ordered the book but I want to get started now. Thanks, Kathryn.

    1. Hi Kathryn: On high carb days, your dinner is a low carb meal, so you’ll follow the macros for that type of meal. The macro percentages go for all the meals – both meals and “snacks.” The charts in this post can be very helpful, so I’d refer back to them as much as you can until your book arrives. 🙂

  92. Just got your book extreme cycle, I was wondering what non animal protein alternatives, besides protein powder and dairy proteins or non dairy milks,can a use . Could I use lentils or black beans, please a need alternatives.thank you If a have black beans and rice will they both be consider carbs? Or black beans = protein and rice =carbs

    1. Hi Ali: Here are some non-animal proteins in addition to protein powders and dairy products: Soy protein sources such as tofu and tempeh, and other vegetarian protein options such as hemp, bean, and pea protein. Hope that helps! 🙂

  93. just wondering if you had any ideas for substitutions for dairy. I’m not technically allergic… and can tolerate small amounts, but not everyday. I love dairy, and i even tried, b/c the greek yogurt is so versatile…but it just gives me problems.
    any help?

    1. Hi Robin: It can be hard to substitute dairy unless you choose those with less lactose etc. You can substitute any other proteins for dairy proteins if you’re putting your own meals together, and you can do the same with any dairy fats. I hope this helps a little bit…this can be so frustrating!

    1. Hi Brittany: Here are the recommended macro percentages for all the meals on 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%. 🙂

    1. Hi Melike: Your comment was not deleted – all comments have to be approved before they post. 🙂

  94. dear team
    I have both your books chose to lose and extreme cycle. I am trying to figure out my portions now. 1) when I compare the portions between 2 books they don’t match, let’s say book chose to lose shows 4 eggwhites for 100 cal protein portion but extreme book shows it as 5 egg whites.which should be my base?
    2) if I have to look at the table for cal verisons on latest book it says to eat 150 cal protein, In this case should I multiply 100 cal. protein portion by 1,5 ?
    lets say 3ounces lean turkey= 100 cal , should I eat 4.5 ounces to meet my 150 cal protein goal?

    1. also if I have to eat 200 cal . carbs,
      lets say 3/4 cup oat meal is 100 cal. then should i eat 2 times 3/4 cup of oat meal ?

    2. Hi Melike: There are also 4 calories per gram of carb, so 200 calories of carbs equals 50 grams.

    3. Hi Melike: Since the cycles in “Choose to Lose” and “Extreme Transformation” are a bit different, they will have different components. I’d choose a cycle and then go with how it’s outlined. And as far as figuring out protein, there are 4 calories for each gram of protein. So to get 150 cals of protein, you’d need 37.5 grams. Hope that helps – welcome to carb cycling!

  95. I’ve been trying to find extreme transformation recipes for the upcoming holidays. If I can’t prepare some GOOD clean fall/winter favorites, my family is going to sabotage my efforts, help! Do you have a book of holiday recipes?

  96. Hey Team Powell 🙂 I have been a big fan (um.. literally.) Of your show and I just discovered your blogs. I’ve always been in the gym. Always working towards a goal that seems impossible! I’m going to be 33 years old October 1 and I’m at 290 lbs. I’m a Thanksgiving turkey away from 300 lbs. That is a sobering thought!! Anyway, I have PCOS very classic case.. infertility.. the swelling.. you name it. I don’t know much about it, but I know it makes losing weight really hard. It also doesn’t help that I was in a car accident last year (not my fault thankfully!) And I have “dashboard knees” they creak now. I’m still in the gym though!! It’s been a rough year, I got through the accident.. before the accident, I was 235 lbs. I fell in LOVE with running. I never thought I’d say that. It broke my heart when they said no more running because of my knees. I seriously have an Instagram video of me crying over it. I was really upset. I loved to run! I gained 55 lbs in a year. This year I’ve been up and down from not eating at all to getting upset about it and then not caring. People say I don’t look like 300lbs, but I have a models face. I hate that.. yanno? I want it to match the rest of me. I’m a singer in a band here in my town and I feel like everyones eyes are on me on stage and sometimes it’s difficult for me go out there.. I’m tired of being compared to Adele (she’s gorgeous and she can sing but I’m not her. I’m Sarah Jean!) Anyway this is getting way longer than I had planned. I’ve been quietly following you guys for years. I’ve never tried the carb cycling before and to me it seems overwhelming. How do you which foods would be considered either a fat or a protein or carb if they have all 3? I’ve been on a low carb diet (I say diet because it doesn’t really make me feel good if I’m feeling guilty over eating fruit. *Cough* Atkins Diet *Cough*) this is my 3rd week and I don’t feel as good as they say I should. I’ve lost 1.5 lbs…. I’ve been in the gym all 5 days last week. So I’m thinking of giving your carb cycling a try if I can figure it out. I’m more determined than ever to get this weight off. I just really want to find something that inspired me and pushed me like running did. So I can get my life back!

    1. Hi Sara Jean: Thank you for sharing your story with us! There are some awesome charts in this post that show you how to put your basic meals together for the Extreme Cycle, and there are 21 days’ worth of awesome recipes in Chris and Heidi’s new book, “Extreme Transformation,” where all your calories and macros are figured out for you. And please discuss this program, or any nutrition and exercise program, with your healthcare team first and then follow any modifications they might recommend. 🙂

  97. Hiya

    I cheated today and had a packet of crisps and chocolate which was equivalent to about 1000 calories. Please advise me what do I do for my remainder meals bearing in mind i have 2 more meals to go on low carb day. Do I continue as normal and just exercise it off? Also i had an injured foot and had to stop exercising for a few days. Can i still lose weight when I miss a few days of exercise on the extreme carb cycle?

    Thank you very much!

    1. Hi Missy: One slip up won’t ruin your weight loss goal, so no worries there. Just try and stick to your plan and leave those cheat foods for you Reset/Reward Day. And it is still possible to lose weight with an injury since a huge part of weight loss is the nutrition component, so you should be good to go! Just stick to the nutrition part of your plan, and you’ll be fine. 🙂

  98. Hi Heidi =) first of all, let me tell u how much I admire you and Chris for all the amazing things you do. I have subscribed for “Ameica’s fittes couple” but just for the programme not for the competition (I am from Italy I’ll do it with my twin and we are both thin 😉 ). I am waiting for the programme but before I’m collecting info on carb cycling and macro counting, in order to understand whether my current lifestyle is close to it or not and how much my meals will be upset 🙂 I am quite confuse about fruits and vegs because I made some calculation and my carb on low carb days should be around 83 grams. The point is that if I eat 50 gr of oat, a glass of rice milk, a banana and a peach I am already over O.o and the worst is that I cannot eat any fruit during the day, and I eat fruit as snacks =( Is that possible?
    Thank you so much for any answer and again my compliment to you for your strenght, your beauty, your determination and kindness. You are an amazing woman and mother <3


    1. Hi Valentina: There’s a lot of awesome information about macro counting as well as a macro calculator in this post: I hope it can help you figure out what will work best for you and your goals, and good luck on the program! 🙂

    2. On the exteme cycle, do I have to count my macros for vegetables or do they not count towards daily calorie and macro amounts?

    3. Hi Jennifer: It’s best to count everything you put in your mouth – it keeps us accountable! 🙂

    4. Is peanut butter powder a fat or carb? It really doesn’t contain much fat so what would it be on the extreme cycle?

  99. Hiya

    Two questions please!

    Can i have brocolli on a low carb day for lunch? I read somewhere that brocolli is a carb

    Can i choose my exercise bike for my cardio everyday or do I have to change cardio exercise to increase chsnces of weight loss?

    Thank you!

    1. Broccoli is considered a veggie in carb cycling, so you can have it with any meal. Stationary biking is great cardio, and it is good to mix up your routine a bit with different types of cardio if possible. 🙂

  100. Hello! The Kindle Version does not outline the shopping list as you have pictured on the blog. It would be super helpful to have the lists presented as it is in blog rather than just listed. Is there anyway to post outlined version for weeks 2 and 3? Thanks!!

  101. hi, what is the best plan of carb cycling to lose weight fast?
    easy? classic? turbo? fit or extreme?
    thank you…i just received the extreme transformation book this morning 😉
    and i waiting to receive choose more loose more 😉

    1. Hi Manon: I’d go with the Extreme Cycle, and it’s all outlined in your book! You can do this!

  102. Hello,

    My weakness is cheese sandwiches. Can you offer an alternative to this on a low carb day please? Or any other advise when I can have a cheese sandwich.

    Thank you

    1. You can have a cheese sandwich for breakfast if you’d like (add some more protein to this), or as an option on your reward day.

  103. Hi,

    I enjoy your hulk shake. Can you tell me on your carb cycling plan does this count as a high carb or low carb

  104. I’m new to your extreme cycling and noticed that chia and hemp was not on the “approved” list. I use these in my oats, smoothies, yogurt, etc. Should I cut this out and if not, how should I work this in? Thanks.

  105. Just have a question ! Recently purchased extreme transformation and have been reading up and using some tips here and there. Wanted to start the actually diet starting Monday but I’m reluctant because I have been on a completely low carb diet for around 3 months, maybe more , and have lost around 20 pounds. Wanted to lose around 10 more and thought this might help but since it incorporates high carb dates I’m scared I might gain instead of lose. A friend will be starting the same journey and is in the same boat worried about gaining. Do you think that will happen or do you think it is just what I need to get my metabolism going and lose the rest of the weight? Thanks!!!!

    1. Hi Ashley: It’s possible you might gain a bit of weight back as your body adjusts to a new way of doing things, but any weight gain should be temporary. Healthy carbs are so important to not only overall good health, but for weight loss as well. Your body burns fat better with the right amount of carbs, like in carb cycling. I’d definitely give the Extreme Cycle a try, and we wish you both the best!

  106. So I think I figured it out; using the calories per HC and LC meal. So let me run this by you if you do not mind. If doing the turbo cycle.
    Every breakfast will look like this: 1cup fat free greek yogurt, 1/2 scoop protein powder, 1.5cup berries and 2cup almond milk
    HC meal – 4oz chicken, 1/2 cup brown rice, 3/4 cup sweet potatoes and 1tsp butter + veggies
    LC meal – 4.5 oz ground turkey, 1 cup popcorn and 1/2 avocado + veggies

    I would need to do this for each of the 4 other meals throughout the day. with only Wednesday and Saturday being high carb?

    If this is right I am so excited; if not I am back at square 1, I read the book but the meal plan is not really working for my schedule so I am thinking of an easier quicker meals.

    Thank you

    1. Hi Jessica: It looks like you’re getting close! Make sure the calorie counts for each macro fit the calorie recommendations for each meal, and you should be good to go. A couple of things: No matter what carb cycle you’re following, popcorn is a carb option for a high carb meal since we don’t eat carbs for low carb meals, and you’ll want to only try and use spray butter for high carb meals since butter is a fat and we don’t eat fats for high carb meals. Even though this amount of butter does fit into the calorie recommendations, there are also fats in the other foods you’re eating that you need to take into account. You can do this!

  107. Helloo!

    Im confused how to make my own snack for when im on the go. I need something quick and simple like a shake. Is this a good idea: water and a scoop of protein powder with a fruit? If not, Do you know any please?

    Also i noticed some of the recipes in the Extreme Transformation Book include fats like almond milk on high carb days. But i thought we dont consume fats on high carb days. Can you explain this please?

    1. Hi Carby: Yes, that’s a great option for a high carb meal, and there are more options at the end of this post in the “Quick and Easy Meal Ideas” chart. As for your second question, in any high carb recipes where almond milk is included, there’s not enough of this used in these recipes for it to count as a fat. It only counts as a fat if you use 2 cups or more at one time. Hope that helps!

  108. I have purchased the Extreme Transformation and love everything that I am reading so far. I would like to start carb cycling but I am vegetarian and unsure what to substitute for the animal protein? What would be a good alternative? I would really appreciate any advice.

    1. Hi Marissa: There’s a list of vegetarian options on page 19. Welcome to carb cycling – you can do this!

  109. Hi there…I have a question about substitution in the recipes. I make the banana strawberry quinoa muffins for my breakfasts. With fall coming, I am thinking of subbing pumpkin in the recipe instead of the banana. I’m just wondering if I eliminate the 2 BanaNas in the recipe, what would I need to add to the muffins to make it a high carb breakfast? Would I add one carb, say a fruit to the two muffins? I’m just not sure how to figure out how many carbs I need to make up for..or not. I thought of just adding another cup of blueberries, but that may throw the recipe off too much… ?? Any advice you have would be much appreciated?


    1. I think i figured it out. I figured out the g of carbs i will be pulling out of the recipe and will make up for that by adding another 1/2 cup of quinoa and an extra cup of blueberries. Ill just up the pumpkin if its too dry and make sure i still put it all into 12 muffin cups.

      Im also going to try them without the berries and then just eat fruit on the side with them, ill just figure out how many carbs i need to add to it ?

      Ill let you know how they turn out !!


    1. Hi Loma: Chris and Heidi are partial to carb cycling, but always do whatever will work best for you and your goals.

  111. I am loving the extreme plan so far.I am on week one, but I am unable to workout at this time do to two herniated discs in my back. I am walking and hope to get cleared in 2 weeks to resume working out. I have a few questions I am hoping you can help with!

    I adjusted the schedule so I begin my week on Sundays.

    Sun-Wed: HC
    Thurs-Fri: LC
    Sat: Reward/Weigh-In

    I have limited my alcohol intake significantly, I used to have 1-2 drinks 3-4 days a week. I typically drink dry wine or vodka/club soda with lime. I am attending an event on Friday, but that happens to be my low carb day. I didn’t know if my results would be affected if I had 1-2 vodka/club sodas? Should I omit something to balance this out? I realize alcohol has empty calories, but I would like to find moderation so I can still enjoy a drink or two.

    Lastly, since I can’t workout currently is there a cycle that would be better for me? I am 5’8 and 140 lbs, I would like to get back down to 128-130ish.


    1. Hi Michelle: You’re doing awesome, and we hope you recover quickly! And this cycle is a good one to stick to. As for your event, just do the best you can and make good choices the rest of the day. 🙂

  112. Is coffee okay every day? I typically drink black flavored coffee (no syrup), but every once in a while I like to have coconut oil or half n half in it. Is that permitted? Do I just adjust my fat for meal one?

    1. Hi Michelle: If you add a portion of fat to your coffee, that would count as the fat portion for that meal. And remember, we only eat a portion of fat for breakfast and low carb meals. Hope that helps!

  113. Hiya!!!

    Just want to double check with you about something please. I know egg white is a protein but what about the egg yolk? Is that protein or fat? Coz i noticed some recipes in the book require that we boil eggs and dont use the egg yolk but i find it a waste and dont know what to do with it. Theres a recipe that says scramble 4 egg white so cant i just scramble 2 whole eggs if its a protein?

    Thank you!!!

    1. Hi H: Appendix D at the back of the book has an awesome and extensive list of approved foods and which categories they fit into. It can answer all your questions about where to categorize your foods for carb cycling!

  114. I really want to try to get into this carb cycling – but I’m having trouble finding protein that I like. I eat the same thing over and over and then when I get to where I can’t swallow it one more time I go off because I’m sick of that food! I can’t swallow fish of any kind so mainly eat chicken, turkey & eggs all the time for my protein. Is there anywhere I can get some new flavorful recipes that are low carb/high fiber – especially that contain chicken or turkey?

    1. Hi Julia: Chris and Heidi have many more recipes in their other books, “Choose to Lose” and “Choose More, Lose More for Life.” Check them out!

  115. Hiya Heidi,

    I have 2 questions!

    1. My right knee is starting to hurt when doing squats and back lunges. Are there alternative workouts I can do for the legs that avoid putting strain on the knee or what else can you advise?

    3. Whenever I have guests, My meal plans get interrupted. Yesterday I missed meal 2. Is there anything I can do to mend this?

    3. I have a friend whos interested in buying the book but shes nursing and her baby is allergic to nuts and dairy so was concerned about the recipes. Is there a list of substitutes she can refer to?

    1. Let’s get you some answers to your questions: 1. Since leg exercises involve the knee, you might want to skip these until your knee is feeling better, and maybe have have your healthcare team take a look at it if the pain doesn’t get better. 2. Just do your best! Maybe set an alarm on your phone to remind you to eat or make sure you have food options with you wherever you go. 3. Here’s a post that outlines Heidi’s breastfeeding nutrition program, and I hope it will help your friend: 🙂

  116. Hi!

    When making my own meal structure how many ounces is 2 fists, 1 almost, ect? Thanks and love your site!

    1. Hi Jenn: I’d follow the “Create Your Own Meals” chart in this post for putting your own meals together. The portion size guides are helpful if you need to quickly figure out portion sizes and you don’t have a food scale or other measuring devices handy. 🙂

  117. I have been following the Classic Cycling plan for two weeks now and am happy to say I see a gradual weight loss. I just ordered your latest book and look forward to learning more about Extreme Transformation. I do have just one question (for now), I notice in the comments and replies that beans are considered a carb. Does that include green (sting) beans or is it referring to the dried varieties such as kidney beans?

    1. Hi Lin: Green beans are considered veggies. The type of beans that are carbs are the legume-types (kidney, black, garbanzo, navy, pinto, etc.). 🙂

  118. Sorry me again. Hope im not bothering. Your help is awesome and has changed my way of living!

    Just wanted to ask what exactly could go wrong if i forget to take a categorie of food e.g forgetting to have my veg or protein in 1 meal?

    Thank you!

  119. Hello!

    Is there anything wrong with having a ‘hulk shake’ for meal 2 and meal 3 on the same day? Or, a hulk shake for meal 2 for 2 days in a row or everyday for that matter? I love the hulk shake!

    Thank you!!!!

    1. No! This is totally okay, but it is a good idea to vary your food choices when you can so you’ll get all the nutrients that a variety of foods can offer. Out of the two options, I’d go for the two days in a row one, but two shakes on the same day will work too. 🙂

  120. Hi Heidi

    I’m doing the turbo cycle from the extreme transformation. Just a couple of questions… you list tomato sauce 1 cup is 100 cal. Is stewed tomatoes or canned an acceptable food as well in that case?

    How about pork? Centre loin. Is pork too high in fat to be considered a protein? Can it only be eaten on reset day?

    I’m doing very well and I’m at 60 minutes cardiovascular and down 40 lbs.

    I’ve been creating my own meals for the most part but I have made the strawberry banana quinoa muffins. I have been having them as my breakfast, and adding heavy cream to my coffee for my fat. I literally took your symbols below the recipe as gospel thinking they only had one carb and not enough fat to count as a serving of fat, but I noticed that they are a hc meal..oops. So am I eating an extra carb portion that I shouldn’t be in that case ? ? guess I should re-think my breakfast ?

    1. Hi Cindy: Let’s get you some answers to your questions! 1. Yes, any type of tomatoes are acceptable, and try and use the low-sodium types when at all possible. 2. Pork loin/lean cuts of pork are acceptable proteins and can be the protein portion of any meal. If you’re eating these muffins for breakfast, you’ll just need to add a fat for a complete breakfast, which you’re doing with your cream, so you’re good to go! Each breakfast is a portion each of protein, carb, and fat. You can do this!

  121. Hiya Heidi,

    Can u please tell me how many recommended calories should I be having per day as a female aged 30 and weighing 238lb? I dont know how to work it out. I have been substituting some meals and some of them came up to 500 calories so I’m very worried.

    Thank you so much!

    1. On the Extreme Cycle, you’ll eat around 1500 calories a day. If you follow any of the other cycles (Easy, Classic, Turbo, or Fit), you’ll eat 1200 calories on low carb days and 1500 calories on high carb days. Hope that helps!

    1. Lamb would be a protein, and look for the leanest cuts you can find. Hope that helps!

  122. Hello I am French and I would want to know if books are translated into French because we do not find them in France

    1. Hi Sarah: I’m so sorry, but I’m not sure. You might check your Amazon, and hopefully they’ll be there!

  123. Just finished the first 7 days of the extreme cycle. (Today is my reset) I have been trying to lose the last 10 pounds of stubborn baby weight and was hoping this would be the key to getting those last pounds off. I weighed in this morning and I was up 3 pounds on the scale! Any advice? I work out 5-6 days a week alternating strength training and 45 minutes of cardio. I didn’t cheat and ate only meals from the book weighed and measured to be sure of portion sizes. Also drink 75-80 ounces of water per day. Help!

    1. Hi Hilary: It sounds like you’re definitely on the right track to achieving your transformation goals! It can take your body a bit of time to adjust to a new way of doing things, so gaining weight the first week, especially when you’re so close to your goal weight, can be common, so I’d give the Extreme Cycle a few more weeks. If you’re still not seeing the results you’d like, I’d try the Turbo Cycle for a few weeks ( And since weight loss is your main goal, I’d incorporate more cardio (aim for 6 days a week, 5 at least, 60 minutes each time if possible) so you’re burning more calories to create a greater calorie deficit. Please check back if you have any more questions – you can do this!

  124. Hiya Heidi,

    Can I find the ‘Meal Planning Guide’ and ‘Quick and Easy Meal Ideas’ in the ‘Extreme Transformation’ book? If so what page can I find it please because im browsing but i cant see it.

    Thank you so much!

  125. I have a few questions-
    1. If I want to eat a whole egg do I need to count the yolk as fat? If so is it ok to eat two?

    2. I like my egg scrambled or fried sometimes and spray the pan with cooking spray. Should I count that?

    3. I usually get whole wheat bread is that okay. I see you recommend whole grain. Also I am assuming I can eat two slices at a meal right?

    4. How often or with what meals can you have sauces? I love spaghetti squash but would use a spaghetti sauce, Alfredo sauce or marinara. Just don’t know how to count it.

    5. I plan on starting tomorrow and will be doing insanity Max 30 as a workout which although I modify makes me workout harder and sweat more than ever before. Do you think that’s a good workout for the program.

    I am going to try your new extreme cycle and am currently 5ft and weigh 224. I really need to lose this weight as it makes me incredibly self conscious and I have been avoiding people I have not seen in a long time due to weight,

    1. Hi Laetitia: There’s a complete list of approved foods in the book that will answer any questions you have about what you can/cannot eat on the program, so I’d keep that handy. And you can do any type of cardio you’d like!

  126. Please help 🙂

    Just back off holiday where I read the extreme transformation book, and want to get started but I’m lost, due to being in UK a lot of the shopping list is tricky to get hold of, so would need ordering, so I want to make a start on my own first, I’m meal planning but stuck with how I work out protein carbs and fat.

    Say I’m on a high carb day
    So protein 100 cal
    Carbs 200
    Fat <30

    If I had salmon which an app tells me I can have 65g for 97cal it's that's the number I'm looking for, even the it contains some fat?
    Or do I need to calculate the calories from the 16.6g of protein and also 2.9g fat (still looking at a 65g serving just for the numbers)

    I may be over complicating it, but I want to make sure I'm starting off correctly. Especially since I can't find any fellow extreme carb cycles on Instagram or facebook groups 🙁

    1. Hi Sarah: You’re doing awesome! Yes, you’ll want to calculate all of the macro calories for every food for every meal since foods do contain more than one macro. You can do this!

  127. Good day,

    I’ve been trying this book diligently for a number of weeks now and I’m noticing that the shopping list quantities don’t match up with what is required for that week. The what I buy from the shopping lists given will have an item or two missing when I go to make the actual recipe. Am I doing something wrong here? Why is it that the amounts (for protein in particular) that are needed that week in the shopping lists don’t match up with the amounts needed in the recipes?



    1. Hi Aidan: I’m so sorry you’re having this issue. As you can imagine, it was quite the task to correlate shopping lists with recipes for both the men and women’s versions, so please double check your recipes against your shopping list before you go to the store. And you can also plan your own meals (use the same recipes twice, etc., and there are some other awesome options in this post) that can help also.

  128. Hello, I don’t do well “eyeballing” sizes. I like to weigh my portions. For CLASSIC carb cycling, will the Create Your Own Meals chart included in this blogpost work?

    It’s the only chart I’ve seen that is straightforward for women who simply want to know how many calories of protein, carb, and fat to eat per meal.

    Everything else I’ve seen is cryptic stuff like “High Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%. Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%”. Huh?

    Or “Here is how many ounces of meat are in 100 calories”. Again, not helpful to me in just figuring out how many calories of protein/carbs/fat per meal I should be eating.

    If the Create Your Own Meals chart does not work for the Classic Carb Cycling program, please let me know the calories/meal for women for HC and LC days on the Classic cycle. Thank you very much, I appreciate it.

    1. Hi Lisa: The macro percentages for the Classic Cycle are a bit different than for the Extreme Cycle, and you’ve outlined those percentages in your comment. The Classic cycle isn’t as “outlined” per meal as the Extreme Cycle, which allows you to divide your daily calories between the 5 meals/day as works best for you. I’d take the 1200 calories for LC days and 1500 calories for HC days, divide those between your 5 meals a day, and then use the percentages to figure out how many calories per meal. And remember, each gram of protein or carb = 4 calories, and each gram of fat = 9 calories. If you want to use a macro tracker app, that can make things a lot easier. Learn more about macros in this post: And welcome to carb cycling!

  129. Hey Powell Pack (that’s my nick name for the two of you)!

    I just started the turbo cycle, but have a few questions… I have been a Macro tracker & noticed that “cottage cheese, cashews, plain Greek yogurt” etc all have carbs in them Aprox 5-6g per serving…. When I add my 5 meals up on a low carb day I am still getting close to 80g carbs… Is that too high? Should I be switching my protein & fat sources to ones that contain 0g carbs?

    Also, my focus is to loose fat, but pack on muscle… I was training VERY heavy physique training & eating up to 5-6oz of meat protein per serving before, so the 3oz servings are just not feeling enough & I am afraid of loosing my small hard earned muscle… Can I still eat more protein or add in a 6th meal (protein in water + handful of nuts before bed) and still see results?


    1. Hi Courtney: There are different combinations of macros in about all foods, so having a few carbs in your protein sources is totally okay. For LC days, you should try and be closer to 50-60 grams of carbs total for the day. When choosing proteins and fats for LC meals, try and look for those as low in carbs as possible, and make sure you eat a variety of proteins and fats. Depending on how many pounds you want to lose, you might want to adjust your macros accordingly, especially if you only have a few pounds to lose. If this is the case, I’d follow the “Create Your Own Meals” chart in this post, and if you’re not seeing the results you’d like, I’d make some adjustments. Hope that helps!

  130. I am in my 3rd time through the Extreme Cycle and am down about 10 pounds. I just got blood work results and my LDL levels are really high and my HDL levels are ok but not great. My doctor is recommending the DASH diet. I read a little about it and it sounds almost exactly to what I am doing on the Extreme Cycle. Can you give me any tips or hints to adjust the Extreme Cycle food list to lower my bad cholesterol and raise my healthy cholesterol numbers? Thanks for any advice. I want to get this under control before they put me on medication. -Judy

    1. Hi Judy: It would be best to discuss this with your healthcare team and have them help you make any necessary modifications.

  131. Hi There.

    I just purchased the eBook version of Extreme Transformation and had trouble finding out “how much” I should eat in calories and/or grams in the book. I’m glad to have stumbled on this companion site and see the diagrams that make it very clear for me.

    Unless I’ve missed it (or the equivalent), a suggestion would be to include these diagrams in the book. It makes things a lot more “obvious” to readers like me and allows me to track in MyFitnessPal.

    As well, it seems that no consideration to the size of the person (or man in my case) or activity level for this carb cycling plan to work effectively. You either follow one plan if you’re male and another if you’re female.

    I’m very active with resistance training 5 days/week and cardio 6 days/week which would imply that I I require more calories to support my energy needs.

    Should I be concerned on the Extreme Transformation’s effectiveness?

    Thanks for your time.


    1. Hi Richard: This plan has been followed successfully by people with varying amounts of weight to lose, so you should be good to go!

  132. Some of the recipes in the Extreme Transformation book call for PB Powder. I have an allergy to peanuts. Is there any other product I can substitute for the powdered peanut butter? Important to note I’m not allergic to any other nut/seed/etc. besides peanuts. I haven’t seen any other powdered nut product sold online or in the store. Wondering if there is something simple I can swap with the same macros. Thanks!

    1. Hi Michelle: I’m not aware of a substitute for peanut butter powder, but you can swap out any like recipes (low carb for low carb, etc.) for any recipes with powdered peanut butter. Hope that helps!

    2. We have a peanut allergy in our home as well.. I have not found a peanut free powder yet, but I have found a peanut free almond butter called Barney Butter. It is the closest texture and taste to peanut butter that we have found. I bought it from it is worth the small fortune!!

  133. I’ve read both Choose to Lose and Choose More, Loose More. I have not yet read Extreme Transformation. In those books, Chris outlines 100 calorie portions and says to eat 1 portion of protein, 1 of carbs, and veggies for HC days. But in the chart above, it says 200 calories of carbs on HC days. Mathematically, isn’t that essentially eating 2 portions of carbs each for the two snacks and lunch? Also on the LC days, above it lists 150 calories-wouldn’t that be moving beyond the hand portion and counting slightly more than 1 “portion”? I’m a former low-carber and since starting carb cycling I’ve tried following just the 100 calories portions of the appropriate macros on the appropriate days so I feel hesitant to move in to eating roughly 700 calories-roughly 50% worth of my calories in carbs on HC days. Am I on the right mathematical track? Thanks.

    1. Hi Kellly: So sorry for the confusion. You’re to eat the portion sizes as outlined in the chart in the books where protein = your palm, carbs = your fist, fats = your thumb, and veggies = 2 fists. Those 100-calorie lists are only for reference purposes for those who would like to also count calories, and those 100 portion sizes are not meant to equal the actual portion sizes. There’s a chart in this post for easy reference: The macro breakdowns are a bit different for the Extreme Cycle, and here’s the macro breakdown for the other cycles: High Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%. Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. I hope this helps!

  134. I am finishing my second extreme cycle and have only lost 7 pounds. I am 50 years old, 100 pounds overweight, working out every morning with 30 minutes on the treadmill and the workout for the day in the book. I have looked over my diet and feel it is on track with the book. I am stronger this time through and can see my body shape changing. Why is the weight not coming off? I know I am gaining muscle but 7 pounds in 6 weeks is not the number that shows the work I am putting in. Thanks for any suggestions!

    1. Hi Judy: It sounds like you’re doing awesome! I’d try and gradually increase those 30 minutes on the treadmill and make sure you’re keeping your intensity up to where you can talk (a little breathily) but not sing. The key to losing weight is to burn more calories than you consume, so any extra calories you can burn throughout the day can add to your weight loss. You can do this!

  135. Can you please clarify the calories for a woman? If I add up all the daily calories, it totals more than 1500. For a 39 year old woman, 5’2″ 140 pounds looking to lose 10 pounds, what should I be aiming at reaching each day (high carb and low carb days)? I purchased the Extreme Transformation book but I am a little confused. Please help!!!

    1. Hi Andrea: The daily calorie recommendations for women are around 1500 a day for the Extreme Cycle. This will fluctuate a bit from day to day, and this is totally okay. You can do this!

    2. Thank you for your quick reply! Would 1500 be the same for High Carb and Low Carb days?

  136. I track all of my vegetables, which have carbs, so on low carb days should I be eating vegetables (Brussels, artichokes, broccoli, cauliflower)? I get discouraged when I see a higher carb percentage even when I know most of the carbs are from veggies and breakfast

    1. Hi Laura: Yes, you can eat any of the non-starchy/non-root type veggies for any meal, both LC and HC. The carb counts from these veggies are so low, and the nutritional value is so high, that going a bit over your carb count for the day with veggies is okay.

    1. Hi Amy: Chris and Heidi have extensive food lists in all their books, and these lists include both gluten-free and dairy-free options. For gluten-free, you can also choose gluten-free products that have similar nutritional values to their gluten-containing counterparts. Hope that helps!

  137. I track all of my vegetables, which have carbs, so on low carb days should I be eating vegetables (Brussels, artichokes, broccoli, cauliflower)? I get discouraged when I see a higher carb percentage even when I know most of the carbs are from veggies and breakfast.


  138. I have a hard time digesting whey or soy protein powders and have been using pea protein powder shake formulas. Is that okay to substitute?

    1. Yes, that should be fine. Look for powders with between 15-20 grams of protein and less than 5 grams of carbs per serving, and you’ll be good to go! 🙂

  139. If I am comfortably full after eating my protein, carb, and fat for breakfast (or any other meal) do I need to still force down two fist fulls of vegetables or is that only if I’m still hungry? Thanks!

    1. Hi Kari: No, you can skip the veggies for breakfast if you’re full. 🙂

  140. hi team! So after doing extreme ive swifched to turbo but not losing much (its so hard for me to lose!) anyway, i track my calories and grams and i run 4 miles and do piyo every day, do i need to worry about calorie deficits etc while doing this plan or just stick to the 1200/1500 recommendation regardless of my activity level?

    1. Hi Carol: Your rate of weight loss can be slower the fewer pounds you’d like to lose, so if you’re down to only a few to lose, even a 1/2-1 lb loss a week is awesome, and I’d stick to the plan as it’s outlined. If you still have quite a few pounds to lose, I’d stick to the program also and know that a slower rate of weight loss means you’re incorporating all of these habits that are going to stick for good!

  141. Hi,

    Today is my first LC day, but it doesn’t seem as LC as it should so I am hoping I am not doing anything wrong. I took all of my meals (with the exception of one) from the Breakfast and LC/section of the book but still have logged about 80G of carbs for the day. My average for HC days has been about 145-155G, so it is lower than my HC days but is it low enough to be considered LC? The carbs have come from some veggies (spaghetti squash/brussel sprouts) as well as greek yogurt and the oats/banana/flax seed breakfast I had. The one meal that I created was just chicken, brussel sprouts, and a tablespoon of beans and fat free cheese.


    1. Hi Laura: You’re doing awesome! One thing – beans are carbs, so you’ll not want to include them in a LC meal. 🙂

  142. Anybody doing this as a vegetarian? I am just starting and am trying to compile recpies for my meals. Some i will substitute fake meat. If anyone has recipes or suggestions to help me get started, i would be so grateful! Thankfully some of the recipes included are vegetarian, I’m just worried about getting enough protein in my other meals. Luckily for me, i love cottage cheese and greek yogurt! Looking forward to joining this amazing community of people who have changed their lives!!

  143. I am getting ready to begin the Extreme Transformation, but have a question about protein powders. There are so many out there. Which are recommended or can you give requirements to look for (such as calories/fat/protein/etc. per serving)?
    Thank you, in advance!

    1. Hi Stacey: 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. Welcome to carb cycling!

  144. Hi,

    I am getting ready to stary the Extreme Cycle next week by planning out all of my meals. Since all squash are on the “unlimited” list, can I include butternut squash into my last meal even though it has 16g of carbs per serving? Or should i avoid it? Also, I know I should track the amount of calories I am eating in veggies, but does that take away from the amount of calories (300) I eat at each meal?


    1. Hi Laura: Yes, any type of squash can be eaten in unlimited quantities, however, you do want to track any calories you put in your mouth. It helps keep you accountable and helps to make sure you’re staying on track. If the veggies you’re eating are in addition to your meals as outlined in the plan, be extra sure to track those calories too.

  145. Hi, I completed a cycle but still find that I am eating the afternoon snack without feeling hungry and then feeling stuffed until and sometime at dinner. I know skipping would reduce the cal and that would put me way under what was recommended.. Any advise ?

    1. Hi Caroline: If you’re full, you can skip the extra veggies that are recommended in the plan and only eat those recommended with each type of meal. Are you getting in the recommended amount of exercise? If not, I’d try to incorporate more exercise into your days, and that should help. It can also take a bit of time for your body to adjust to a new way of doing things, also, so please be patient, stick to your plan, and you should be good to go!

    2. Hi, I have not been adding any veggie and have been doing 20 min Zumba in the AM and 30-35min on the treadmill in the evening with weights training twice a week. I have not been able to do some of the metabolic missions as they are to hard on my shoulders at the moment. I am losing weight and sticking to the plan as best I can. Thanks

  146. I am nursing and don’t think the 1500 calories is enough. Just started extreme cycle. Would you recommend adding a snack snd when should I eat it? Should the snack be high carb or low carb?

    Also, I am up late and tend to get hungry after dinner. I’ve been doing oatmeal until starting this as my after dinner snack to help milk supply and curb sweet tooth. I know Heidi recommends broccoli but that’s just not for me. Any other snack ideas? Maybe more of a sweet snack?

    1. Hi Jen: Here’s a post that outlines Heidi’s nursing carb cycling program, and I hope it can help you figure out what will work for you: As far as an “extra” meal, I’d follow the recommendations of your healthcare team so that you can keep your milk supply where it needs to be, and you can have any veggies at any time, not just broccoli. We wish you the best!

  147. Oh And if anyone wants to join our fb support page (there arent too many on there so we formed one!) its called Carb Cycling-Chose its very helpful for questions and ideas!

  148. Hi Team, we formed a fb support page for extremers and it had come up that those of us tracking macros arent sure if carbs should be counted total or net?

  149. Hey Team Powell 🙂 How do brussel sprouts and/or cabbage fit into this? I’m a huge fan of brussel sprouts and love to make cabbage rolls as well. Are they veggies that are allowed? Also, hubby works rotational shifts, I’m trying to figure out how to fit his meals in on his evening and especially night shifts. Does he have to eat a typical breakfast? Generally when he’s on night shift his first meal might be a bowl of cereal when he gets up but then it’s right into supper with me and meals throughout the night. It’s not easy on his poor body but I’d like to find something that can work for him as well.
    Thanks again 🙂

  150. Hi, this is my second time asking for advise, I have to admit I am very frustrated, my husband and I have been on this Extreme Transformation since Jan 4th, my husband has a lot more weight to lose than me and he’s lost 53lbs and I needed to lose 25, I started out great, lost 13lbs in 8 weeks but haven’t lost one lb since and I have been working out so hard, cardio and strength, I have always been in shape and worked out but I had shoulder and knee surgery last fall so I restricted for several months and I put on this extra weight, I have followed the program to a tee!!!. I have tried the turbo several times, nothing!! I actually gained a pound, can’t figure out how! My measurements are the same so I’m not smaller in size. So I finally tried this past week the slingshot, after reading several post I see that I should not had fat with my breakfast or dinner, which I did, I don’t think it is very clear in the book. I gained 2lbs on the slingshot!! I don’t know if I should go back to the Carb cycling or what…..

    It is very discouraging when you work so hard and you see no results. I look forward to what your advice may be. I took had my annual bloodwork and everything is normal.

    1. Hi Nina: I’m so sorry for your frustrations and it’s easy to see why you’re getting so discouraged! It is pretty common to show some weight gain after the Slingshot week since it is a week full of high-carb days and carbs (even the healthiest ones) do cause water retention. I wouldn’t worry so much about that weight gain as it should be temporary. And like I said before, weight loss with so few pounds to lose can get a bit tricky as there’s a fine line between too many and too few calories. Are you tracking your calories? Even with eating foods that have few calories (veggies, for example), calories can add up, and if you don’t have much wiggle room in your calories in vs. calories burned numbers, they can make a difference. Since you did just do a Slingshot Week, I’d go back to either the Turbo or Extreme Cycles, and give it another couple of weeks, and track every single calorie you put into your mouth. For the Turbo Cycle, aim for 1200 calories on low-carb days and 1500 calories on high-carb days. For the Exreme Cycle, aim for 1500 calories per day. The recommendation for your weekly Reset/Reward Day is 2500 calories. Please check back and let me know how you’re doing!

  151. So I am switching from extreme to Turbo and after reading your link to that program, is breakfast a protein and carb only? And on hc days we have a carb at last meal of day?

    1. Hi Carol: If you’re following the Turbo Cycle as outlined in “Extreme Transformation,” you’ll do all the meals the same on both low- and high-carb days like you’ve been doing. The only change is in the order/arrangement of the days. You’ll now do LC, LC, HC, LC, LC, HC, Reward/Reset Day. The Turbo Cycle that’s featured in a post on this blog is a bit different than the Turbo Cycle that’s in “Extreme Transformation.” Hope that helps!

  152. Hi,

    Just got thgot book and am going to start the extreme cycle next week. I have read a bunch of the comments/posts but still have a few questions. Hope you can help me…

    1. Some of the recipes call for 1/2 scoop of protein powder. Can you give me an amount of protein we should be aiming for (10g, 15g) or how many grams a 1/2 scoop would be? My scoops are all a bit different.

    2. If I have protein and it has, for example, 100 calories in total, do I calculate how many protein, fat and carb calories are in that 100? Or just count the 100 towards my protein requirement?

    3. 1 cup of sweet potatoes equal to 16oz?

    4. You had said that all squashes were unlimited…dies this count for butternut and acorn squash too?

    5. I work out 6 days a week doing cardio, strength training and HIIT. Should I be doing the Metabolic Missions too?

    Thanks so much!!!

    1. Hi Laura: Let’s get you some answers to your questions! 1. A scoop of protein powder is between 1/4-1/3 cup, and the difference really isn’t enough to worry about. In general, 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. 2. Each gram of protein or carb has 4 calories, and each gram of fat has 9 calories, so that should help you figure out the calories for macros for any foods. 3. 1 cup of sweet potatoes equals 8 oz. 4. Yes, this counts for all types of squash. 5. If you have your own strength training program, then you can skip the Metabolic Missions. Hope that helps – you can do this!

  153. I know that the book indicates Dinner should always be Low Carb but if that is not possible, would eating before 6pm and doing an extra workout after be enough to counter the small amount of carb at dinner ? I am incorporating someone who will not follow some of the meal plan, any advise would help. Thank you

    1. Hi Caroline: Would it be possible to include a carb for dinner for the person you’re eating with, and not eat that carb yourself? For every dinner, you’ll need a portion each of protein, fat, and veggies, so just make sure that’s what you’re eating. Hope that helps!

    2. Hi, trying to leave out the carb — is Quinoa considered a carb ? Thanks

  154. Hi 🙂 I just ordered the Extreme Transformation book and am really looking forward to it arriving. I have a question about the Week 1 shopping list at the top of this page. I want to get both my husband and I started on this. Do I have to get everything for both Women and Men? In other words pretty much double up my groceries? Or can I just buy the “Men” side and that should be enough for the 2 of us?

    1. Hi Susan: Since you’ll be buying for both of you, I’d look through the recipes for the week and see how much of the ingredients you’ll need for both of you. I know this can be time consuming, so you can repeat recipes during the week to make things simpler or follow any of the other tips in this post. If you simply double what men need for the week, you’ll be buying foods you probably won’t use. Hopefully this will make more sense once you receive your book. Good luck – you can do this!

    2. Thanks TP! I’ll take the time I need to read through and start this right 🙂

  155. Looking at the calories per meal per macro chart, women are eating just around 1,000 calories, per day. Is that correct? So that would apply if a woman is 175 pounds or 400 pounds? Regardless of exercise done each day? The calories would remain the same?

    1. Hi Christine: Women eat around 1500 calories a day on the Extreme Cycle, and those recommendations are for all women and all exercise programs. Hope that helps!

    1. Hi Aleah: Any type of low-fat granola can work on the program, so find those you like, and you’re good to go!

  156. Also when switching to turbo can I still use the recipes from extreme as long as I follow the lc/hc categories? Are daily calories 1200 for lc and 1500 for hc?

  157. I’m switching to turbo tomorrow and i saw the previous post someone said that the breakfast are different from extreme plan? Is that true? If so how r the breakfast different!

  158. I tried extreme cycling but didn’t get the results I got with the turbo cycle so I am about to restart turbo again. My question is:
    I know that the breakfasts are different for turbo and extreme cycles but for other meals, can I apply the “create your own meals” table for calorie proportions to turbo cycle rather than use the thumb of fat/fist of carbs/palm of protein method for meals?

    1. Hi Becci: Great question! Since the calorie and macro recommendations are a bit different for the Extreme Cycle, here are some macro percentages to aim for for the Easy, Classic, Turbo, and Fit Cycles: High-Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%, Low-Carb Meal:
      Protein: 40%, Carbs: 20%, Fats: 40%. I hope this helps!

  159. hi im at 170 and did extreme and only lost 5lbs ( im 45 yrs old and do piyo beachbody workout 7 days a week plus i run 3 miles a day) i know everyone is different but can you tell me what the average weight loss for this program? what about the average for turbo? i know its difficult to say how much to expect to lose i just need a ballpark for the average person, would i lose more with Turbo? im so frustrated i workout so hard and its not coming off despite everything i try and my bloodwork came back fine too so its not thyroid either!

    1. Hi Carol: I’m so sorry for your frustrations. I don’t have an average weight loss figure for carb cycling since each person’s body composition, exercise intensity, how well they stick to the plan, etc., is different. A 2 pound/per week weight loss can be very normal, and it can take your body a bit of time to adjust to a new way of doing things. And make sure you’re getting enough sleep and that your water consumption is spot on too. You might do a Slingshot Week, then try the Turbo Cycle for a few weeks, then go back to the Extreme Cycle. Hang in there – you are definitely on the right track!

  160. Just wondering the difference between the extremes carb cycle and the others? I am 5 foot 3 inches and 139 lbs. I excercise 4-5 days/ week and the pounds aren’t coming off quick enough. Do you suggest the extreme cycle? I want to lose 15 lbs in about 1-2 months?

  161. Hello. I have a couple more questions regarding the Extreme cycle. Thanks

    *If I have a tablespoon of tomato sauce, do I count that as a sauce or I minus the calories out of my allotted fat calories?
    *I have been using low-fat cottage cheese. Should I be using the non-fat or does it really matter?
    *I understand I can’t work out as much as the people on the show, however how long do they typically work out to lose that weight?
    *I wear a fit-bit HR. It tells me total calories burned for the day including my workout. If I burned 1000 calories when working out, however with my steps, sleep, normal activity burned 3000 total, does that still count towards calories burned (Basically do the contestants work out to burn 3500 calories in a workout or do they use their total activity etc., on their workout bracelets?)
    *Can I have low fat special K granola as a carb?
    *If greek yogurt doesn’t taste the greatest (lol) am I okay to have Danon light & fit yogurt, or Danon light & fit yogurt smoothies?

    1. Hi Jennifer: Let’s get you some answers to your questions: 1. A tablespoon of sauce would count towards a sauce (1 cup of sauce is a full sauce serving), and you’ll want to keep track of those calories. 2. You can use whichever type of cottage cheese you’d like. 3. Each contestant’s workout program is specifically tailored to him/her, so there’s really not one answer to your question. Chris and Heidi recommend up to 60 minutes of cardio 6 days a week. 4. Yes, this would be fine, but keep an eye on the serving size. 5. These yogurts would count towards a carb serving, but they don’t have enough protein to be considered a protein serving as is the case with Greek yogurt. Hope this helps!

    2. I’m so sorry, I missed that question, and unfortunately, I’m not sure how this works on the show. In general, you want to have a calorie deficit every day if you’re trying to lose weight (you burn more calories throughout the day than you consume). Each pound of fat is 3500 calories, so you after a combined calorie deficit of 3500 calories, you should lose a pound. Hope that helps!

    3. greek yoghurt doesnt taste the best! I used stevia vanilla flavoured drops in mine which made it much more palatable. the stevia drops come in lots of different flavours so if you prefer a different flavour then you can add that instead. I bought mine online as the drops are not widely available in UK shops

  162. Hi Guys!
    I have a question I have done several rounds of the 21 days and the turbo charge I have lost 63 lbs but am now at a stand still I have not lost any weight in 3 weeks. I have to do the sling shot I believe in order to restart my body but I’m confused it says double your carb portion does this mean double what’s already in the book ??? Or by doing this we ARE doubling it. If you could please help me I start Saturday. Thank you for being my inspiration. I tell everyone that I haven’t failed because I just act like you all are here and are watching so I’m not gonna put bad food in my mouth!

  163. Hello, Team Powell…

    I am just getting into carb cycling, i am somewhat confused as to how many calories i should consume on high carb days vs low carb days, do i consume less/more calories then my metabolic base rate is?
    I am a 5’11”, 230lb, man who’s goal is to get to 190lbs, i lift weights mon, wed, fri,…..I do HIIT/ cardio, 30 min on Tues, Thurs, Sat. Everything ive read so far while gathering intel on how to carb cycle, is to follow the High Carb on lift day’s, and follow low carb on non-lift days, but i see with your Extreme plan there are Back to back High Carb days, but i lift every other day to give my body a rest, is it beneficial to follow the back to back , or stay with High Carb on just my “Heavy days”?? I really want to do this correctly to achieve the highest benefit possible..Thank you

    1. Hi Andrew: Men eat around 2000 calories a day on the Extreme Cycle, and you should be able to follow the plan as it’s outlined. If you do find that it’s not working, you can change things up a bit. You can do this!

  164. I just bought this book. I am very excited to start but oooooh sooo nervous. I am not a huge meat fan (although not a vegetarian) I hate vegetables and am a huge carb and junk food lover. Any tips to survive? How long does it take taste buds to adjust? I literally want to throw up eating a salad and chicken. lol I plan on starting this sunday. I want my body back. After three kids, I live on sugar and have lost my hard body. I miss being fit and I need to relearn how to eat healthy.

    1. Hi Shannon: Welcome to carb cycling! It can take your taste buds a bit of time to adjust, and you can also put your meals together (as outlined in this post) and that could help with your transition to carb cycling also. And don’t forget about the promises – they are a huge key to achieving your goals ( You can do this!

  165. I was looking through my Kindle app library and ran across your Extreme Transformation book. I didn’t remember buying it! (I’m approaching 60, haha) I had seen things about it but kept thinking I just didn’t want to buy one more book that I won’t follow. So I opened it up, since I had it, and started reading. This was last Wednesday, April 13. I went shopping on Friday and got all the food for the first week and started on Saturday! I’m going to be a little smarter with future meal plans since I spent the entire weekend prepping all the meals, but that’s my mistake. I was so enthusiastic I didn’t consider how time consuming it would be to make so many meals! Anyway, I got it done, labeled all the containers with day and meal #s and I’m loving it! I’m not doing the metabolic missions or accelerators. I’ve been working out very consistently for 2 years now, weight lift about 40-60 min about 4 days a week and do approx. 1 hour of cardio 3 days per week, including about 30 min of intervals. But my diet was all over the place, eating WAY too many simple carbs. I need a structured meal plan to follow and this is IT! I lost about 26 lbs about 1 year ago but have gained about 8 lbs back. I know some of that is muscle but I also know some of it is fat! My goal is to lose at least 10 lbs and get leaner so my big ole muscles I’ve been building aren’t hidden under a protective layer of fat anymore, unless I flex and I can’t walk around flexing all the time, otherwise I’ll look like the high school boys that go to my gym, preening in front of all the mirrors…hahahaha! Sorry for the rambling, but I’m uber excited about this plan and I LOVE the recipes. I tried the carb cycling plan and recipes in Eat More, Lose More but it just didn’t work for me. THIS is excellent and I’ve been telling all my friends about it!

  166. Please help! I’m 27 years old, a homeschool mom to 5 young children. I don’t have my license and depend on my husband for taking me places and he is on call 24/7 for his job. I have a non-alcoholic fatty liver disease and narrowing in my carotid artery. I need your help to learn to eat right and what exercises works best without going to the gym. I am 4′ 9.5″ and weigh 207 lbs. Please help me.

    1. Hi Ashley: Chris and Heidi would love to help you personally, but unfortunately, they are not taking on new clients at this time. But you can begin your own transformation journey today with the same program they use on their show, and you can learn about their carb cycling program in this post: And it would be best to discuss their program, or any nutrition and exercise program, with your healthcare team first, and then follow any modifications they recommend. The exercise part of their program requires no equipment or gym membership, so that should be very helpful for you. You can do this!

    1. Hi Marija: It’s best to count calories if at all possible. If you’re out and about and calorie counts aren’t available, you can use hand portions.

    1. Hi Cham: 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.

  167. I want to try carb cycling but I’m currently following a flexible dieting plan as well with macros . How do you suggest I calculate my macros for high carb and low carb days to be able to implement carb cycling and macros together?

    1. Hi Victoria: There’s a chart at the bottom of this post that shows you how many calories of each macro to include in each meal. To figure out grams of each macro, divide the calories by 4 for proteins and carbs, and by 9 for fats. Hope that helps!

  168. HELP!!!! I’m a 38 year old single overweight female airline pilot and I’ve had ENOUGH!! I’ve given up a lot for my career and now that I’m where I want to be, my body has taken the biggest hit from my job. I fly internationally, so I sit for extremely long periods of time, eat yummy airplane food (yes, I’m weird, I actually love the food on then plane!). When I land and get to my hotel, I’m exhausted, so the last thing I want to do is go work out. Normally, I’m gone for 3-4 days and with international laws, I have issues bringing food in and out of the country, so I eat out A LOT!! Plus, where would I store a total of 15 meals in a small suitcase along with all of my clothes and toiletries?? See, nothing but excuses :/ I feel helpless!! I know that there is a healthy girl somewhere deep down inside of me!! Can you please help!!!

    203 lbs: goal 150 lbs

    1. Hi Kristin: There are some great tips in this post, as well as an extensive list of food options in the book you can choose from to put your meals together. And many restaurants are offering healthier versions and are willing to make their foods “healthy” upon request, so do the best you can. As far as exercise, you can get in a great workout in a few minutes at a time, and there are many exercises you can do in your hotel room (there’s a great exercise program in the book too). It’s really about taking those baby steps one after the other and keeping those promises you make to yourself ( You can do this!

  169. I thank you so much for the wonderful articles. I am learning so much about organizing and prepping healthful meals ahead. Shopping is my evil stepmother! All I’ve ever wanted is someone to hand me a list and say, “buy these groceries, they’re yummy”, lol. You are such an inspiration! My 16 year old Autistic son is overweight also (a lot of autistic kids are very sedentary) and I want to work REALLY hard to change so I can help him, too. I hope you really read these. Cross your fingers for us. xox ?

  170. This seems silly but for the egg salad it says 4 boiled egg white so does that mean from 4 whole eggs or just 2?

    1. Hi Carol: You’ll boil 4 eggs, then separate the whites from the yolks and discard the yolks. Hope that helps!

  171. I have a couple of questions when following this plan. What should you limit your sauces/condiments to? (Example, Simple girl sugar free BBQ sauce) And I don’t have a gym remotely close so I’m limited to what I can do at home. I have a tread mill, free weights and a weight lifting machine (leg press, bench press, butterfly, leg curl, lat pull down). So my best friend is the treadmill. If I just do different intervals on the treadmill will I still lose weight or is to much of the same thing? (Northern Montana, so lots of snow, cold and 40-60 mph wind, so outside is hard unless it’s summer or nice) Any help would be greatly appreciated

    1. Hi Jen: You have everything you need as far as exercising goes (the treadmill works great!), and you can get Chris and Heidi’s complete exercise program in the book. Here are a couple of posts that can help get you started: and For the condiments and sauces, you can use them as you’d like to but you definitely want to count those calories in your daily total. Hope that helps – you can do this!

  172. Hi Team Powell

    I purchased the Extreme Transformations book via Kindle version, however, the lists and charts did not convert well. Is there a way to get a paper copy of the shopping lists and trackers?

    1. Hi Lisa: I’m so sorry, but we don’t have the charts and lists available for download.

  173. Hi! I’m currently doing the Extreme Cycle and wondered how much equals one serving for the butternut squash? Thanks!

    1. Hi Rese: There really aren’t serving sizes for veggies, you’ll just want to be sure and include those calories in your daily calorie totals as outlined in the “Create Your Own Meals” chart in this post.

    2. No problem! I really don’t have a measurement per serving, so just divide the recipe into 3 servings as best you can, and only eat one serving at a meal. Enjoy!

    3. yeah, I have a food scale, got 3 Rubbermaid containers, zeroed it out for each one and made sure they all weighed the same. You can just do it by ladle too. I found that all ladles are 1/2 cup.

  174. Hello,
    I should be getting my book in the mail today. My sister has done your carb cycling in the past and loved and I’m hoping and praying it works for me too.
    Being I’m ready to start I found some info online and via your blog about low carb and high carb day options, I’m going to go with the extreme cycle.
    My question is….what do you put in your coffee?? Almond milk? Any other options? I drink 1-2 cups and I only use a dash of local whole milk…I do not add anything else 🙂

    1. OH and being my book should get here tonight or tomm am.
      Is the extreme cycle similar to the turbo I.E. Lo-carb, Locarb, high carb , lu carb, lo carb? Just so I know what I’m doing tomm? Thank you

    2. Hi Megan: Welcome to carb cycling! Heidi likes iced coffee with no sweetener and a pump of mocha. Hope that helps!

    1. Hi Annette: 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. Hope that helps!

  175. Hi there
    Huge fan of all of the awesome work done by Chris and Heidi. If you’re a vegetarian, what can you substitute for lean proteins in the extreme cycle? Can you please provide a list and the quantity? Also, will that affect how quickly you lose weight?

    Thanks for your help.

    1. Hi Jeanine: You can use soy protein sources such as tofu and tempeh, and other vegetarian protein options such as hemp, bean, and pea protein. You would aim for the serving sizes that are outlined in this post either by using the “Create Your Own Meals” chart or the “Meal Planning Guide” chart. And as long as you’re staying within the calorie guidelines for each meal, you should lose the weight just as if you were not using vegetarian options. Hope that helps!

  176. Hi guys! Just downloaded your book and already I’m excited to get started and get out of my weight rut! Being in the UK some things I may struggle to get so will have to find substitutes as close as possible for some brands. Is it okay to freeze meals/some elements in advance? Wish you were in Scotland for some coaching! Love your program and whole methodology! I’m really hoping it works for me and not only cleanse and sculpt my body but to learn to love myself and be proud of who I am. Take care! Love from across the pond!

    1. Hi JoJo: Yes, it’s totally okay to freeze meals/items in advance, in fact, that’s an awesome way to do things! Welcome to carb cycling, you can do this!

  177. HI Heidi,
    I’m starting on the Extreme Transformation on Sunday and I think the only question I have is about milk. I know that you mention almond milk instead of skim milk. I’m not a fan of almond milk. Is it ok to use skim milk? Why is it better to use almond milk? Excited to start on this journey!

    1. Hi Sue: Skim milk has carbs per serving, but not enough to count as a carb serving, and not enough protein to count as a protein serving, as well as 80-90 calories/cup, which is quite a bit to not count as a portion of something. Hope that answers your question – welcome to carb cycling!

    1. Hi Carol: Both beets and turnips would be considered root veggies, so you’d want to stick to the one clenched fist-sized serving.

  178. I am on week one of the extreme cycle and am loving it so far! Unfortunately, I can?t consume protein powder and a lot of the recipes in the book call for protein powder. Can you recommend any alternatives? Would plain Greek yogurt (80 calories, 0g fat, 6g carbs, and 15g protein in each 5 ounce serving) be a suitable substitute for protein powder in some of the recipes (such as the shakes) ? Thanks for all the great tips and advice!

    1. Hi Sarah: Yes! Plain Greek yogurt would be a great substitute for powder in recipes like shakes. And if there are any recipes with protein powder where yogurt isn’t an acceptable sub, you can use a like recipe instead (low-carb for low-carb, high-carb for high-carb, etc.). Hope that helps!

  179. Hi:) I am on week two of the Extreme transformation and am loving it. On most days, I take recipes directly from the book to make all 5 meals. I have also used the guides at the bottom of the post to mix it up a bit. I enter the ingredients of all of the recipes in to my fitness pal. I have a question about how the macros are adding up. Today, I followed the recipes in the book for breakfast and three other meals. I created a meal with 5 cups of air popped popcorn and a 200 calorie protein shake that has the macro ratio the book recommends. My daily macros for today are:
    Carbs 117g (33%)
    Fat 44g (29%)
    Protein 131g (38%)

    I thought the whole purpose of high carb days was to stay low-fat. I’m trying to figure out how I end up with so much fat for the day when I am following the books recipes and choosing the appropriate meals. The two items containing the most fat were the cheese stick with dinner and the strawberry quinoa muffins. Is the macro ratio more important in individual meals vs the whole day? Maybe I’m just confused;) Thank you!

    1. Hi Kelly: So sorry for your confusion! When you put together your own meals, and if you combine these with meals in the book, it is very tricky to match the recommended macros exactly, so please don’t worry! Things tend to average out over time and you should be good to go. As long as you’re staying as close as you can to the daily recommended macro percentages, you will be fine. You can do this!

  180. Hi, I’m thinking about purchase the book to try the new extreme way but I have a few questions? Do you see better results than the other carb cycling program ? Basically what I’m asking would I see better results trying the turbo cycle or the new extreme to see the biggest change/results ? I really like the previous books and see if I should stick with the old cycling or try the new?

    1. Hi Amy: You can get the fastest results with either the Extreme Cycle or the Turbo Cycle, and you can change cycles at any time. You can do this!

  181. Hi Team Powell,

    I just completed week 3 of the Extreme Transformation book and for week 4 I’ve started over. I have had success in weight loss, although I feel that starting this transformation journey the week before Easter did hamper my numbers a bit as I know that I did not stay within my calorie range of Easter Sunday. However, everything else has been going smoothly. I love the recipes and haven’t really had any issues with any of the food on the lists.

    I do wonder though, I have been doing the metabolic missions as well as doing some resistance work with machines at my gym targeting most/all muscles groups in the legs, arms and abs as well as my 60 minute cardio. I find that my large muscle groups are quiet sore afterwards. Am I doing too much resistance/weight training or will the tenderness work itself out once my muscles get used to working so hard? Any tips for relief from the achiness?


    1. Hi Olivia: Congratulations on finishing one Extreme Cycle cycle! If you’re doing weight training at the gym, you can skip the Metabolic Missions. Depending on which mission you do and what you do at the gym, you could be overdoing it a bit on some muscle groups. One thing to keep in mind is to not work out the same muscle groups two days in a row – give those muscles a day of rest in between workouts so they have a chance to heal and get stronger. For sore muscles, in general, a warm bath with Epsom salts as well as regular stretching can help. And make sure you’re drinking all your water every day too. Hope that helps!

  182. Hello!
    I’m going to start the extreme cycle, but the problem I’m running in to is my husband and I usually eat dinner left overs for lunch the next day. Any suggestions on how to stretch my dinner to lunch on a high carb day?

    Thank you!

    1. Hi Shanai: Welcome to carb cycling! It can be tough to use a dinner (low-carb) recipe for a high-carb lunch. You can put your own low-carb meals together with a protein, fat, and veggie portion, then use the leftover protein and veggies for lunch on a high-carb day plus add a portion of carbs. Hope that helps!

  183. Heidi,
    Question about fruit…I see it’s labeled in the carb section, can fruit replace some carbs if say you don’t feel like rice that day on high carb days? Or maybe just for two meals?

    1. Hi Kelly: You can use fruit as the carb portion of any high-carb meal. Just remember that it’s good to eat a variety of carbs also.

  184. My biggest thing is I don’t like veggies, yogurt, I’m a picky eater. I’ve been able to eat brown rice and whole wheat bread, but that’s been my limit on changes…

    1. I think the best way to get your daily veggies in is to invest in a juicer. Juice your fruits & veggies and drink a small drink 5 times a day with meals and snacks.This way you do not have to eat your veggies and mixing them with fruit makes them taste better. My kids think of veggie juice as medicine for their body.It is what your body craves & needs.

  185. for sweet potatoes do you know how many grams is ok? its hard to determine the amount we can have since they come in different sizes

    1. Hi Carol: If the sweet potato is the only carb for a high-carb meal (not breakfast), you can have about 200 grams. Hope that helps!

  186. Can I still drink the bode shakes with milk? I don’t see milk on the approved food lists anymore. On the old turbo cycle I used to drink them on high carb days as a meal

    1. Hi Megan: If you can drink them with unsweetened almond milk, that’s the ideal combination.

  187. Love your books but I have one question. On your reset week (high carb week) do I need to eat high carbs for my last meal or do I treat it like any high carb day and eat fat for my last meal instead?

    1. Hi Rachel: For the Extreme Cycle, on your Slingshot Week, you’ll eat double carb portions for all your meals, but treat meal #5 as if it’s a “regular” high-carb day. Hope that helps!

  188. Good morning! Just made out my grocery list. I am a little nervous how big the list is!!! Will I really eat all the food for week one?? I do not want to buy all that and waste any…also what if I can not find Kodiak pancake mix? And what are coconut aminos? Excited to start this journey…I have already lost 125lbs with lifestyle changes and am looking forward to getting off the next 100lbs. I work out 30 min on the elliptical each day..can that be my accelerator? Can I do the metabolic missions in the morning and the accelerator in the evening? Thanks for your guidance!!!

    1. Hi Bridgett: You can substitute the Kodiak pancake mix with any high protein pancake mix, and you can find coconut aminos on amazon. And be sure and take a look at the other options for meal planning in this post – they can be super helpful too! And yes, you can use the elliptical as your Accelerator, as well as any other form of cardio. Congratulations on losing 125 pounds – that’s amazing!

    2. that list is huge so i picked a few recipes i liked and repeat them thru the week! once you have your pantry staples its not so bad but swapping meals and repeating days definitely helps with the grocery bill!

    3. Yeah, I wished I had given more thought to it and used fewer recipes. It was a huge list and came to about $300, but I learned a lesson. Less variety and just repeat meals 2 or 3 days, also making extra and freezing helps and cuts down on prep later on. Fortunately I have a friend who is always making food for the homeless so I gave her the heaps of produce I had leftover.

  189. Hi Heidi,
    Thank you to you and hubby, Chris, for the Extreme Transformation book. I just got it and my man and I started on Monday. We are so excited and enjoy how well laid out everything is. He is going great guns and loving it! I am enjoying it but struggling much more than he. I am doing the daily metabolic missions. I am having to modify some things quite a bit due to knee and back injuries, however, I am pushing myself and getting it done. I am eating the 5 meals and following high carb and low car meals, but I just realized that I didn’t measure portions. I realized that I’m nervous that my years of poor eating have forever messed up my metabolism. I have about 40 pounds to lose. I’m feeling frustrated and afraid to get on the scale. I know that this can work for me. I just want to do it correctly to get the best results in the fastest manner.
    I’m guessing food prepping would help me with portions? Do you think that the modifications that I’m having to do will slow my progress? How much benefit comes from doing the Accelerator?
    Thank you! You and your husband are inspiring us to make the needed healthy change in our lives!

    1. Hi Annette: Welcome to carb cycling! Please remember that any lasting change is all about taking those baby steps and keeping those small promises to yourself. And a huge part of weight loss is the nutrition side, so even though your movement might be a bit limited, you can still achieve your goals! The Accelerators (cardio) are a big part of weight loss also since that’s where you can burn some major calories, so try and get in as much movement as you can. Meal prepping can also help since everything is ready to go and all portioned out for you. You can do this!

  190. Hello Heidi,
    I just started the carb cycle but I struggle within eating 30 minutes of waking as I like to workout early in the mornings and I get an upset stomach if I eat a meal prior. Do you have any suggestions for this. Is it ok to push my meal until 30 minutes after my workout?
    Thank you

    1. I have the same problem with my schedule. I drink a whey protein isolate protein shake before I get to the gym and it doesn’t upset my stomach and then by the time the next 3 hours rolls around, I’m at work eating the official meal 1.

  191. Hello Team Powell! I love the show, the blog and all the carb cycling books! I just finished the 21 Day Transformation and lost the 10 lbs. I was hoping for! The transformation daily lessons really helped me fight my food addiction! I’m a runner and as running season is getting underway, I don’t know how to structure the Extreme Cycle moving forward. Normally my low carb days are Thursday and Friday, but I will be doing long runs Saturday mornings and I believe I need some carbs stored up for those runs. What do you recommend for structuring a week to someone who is training for their first marathon and looking to maintain? I appreciate your help because I want to stay on plan and keep my food addiction under control!

    1. Hi Ali: This is awesome – congratulations!!! You can move the weekly schedule one way or the other so that it better fits with your training program, just keep the days (low- and high-carb) in the same order. Good luck on your marathon!

  192. Hi! I just bought 4 of your books and so far love them. It’s great that I don’t have to make major changes to how I already eat – some tweaking to the number of meals and when to eat them. I just started the carb cycling this week. I have a couple of questions.

    1 – I am a vegetarian and do not eat processed soy so in addition to the meats listed in the program I also won’t eat the vegetarian protein options. I will eat some wild caught seafood and dairy but it has to be grass fed, cage free and I prefer to buy stuff straight from the farm so I where it came from. Getting my proteins in can be challenging since I do not have as many protein choices. I know black beans are listed as carb, which I totally understand but can they be used as a protein substitute on occasion? I do supplement with a vegan protein powder but one can only eat so many shakes or liquid mixes. Thankfully I still get to eat all my fresh veggies!! Although I do miss one of my favorite snacks, a granny smith apple and raw organic almond butter (doesn’t look like there are carb and fat meals, other than on my reward day).

    2- Unsweetened Almond milk is listed as a beverage. How do I count that when making a meal? Does it go under the category of a carb or a fat? Not that I am drinking a lot of it but on low carb days when I make a protein shake I assume it is OK to use as I saw it listed in a couple of the recipes in the various books. I haven’t started reading Extreme Transformation yet but finished Choose to Lose, 30 simple Habits to Lose Weight, and half way through Choose More, Lose More so maybe more of the questions I have will be answered there.

    Thanks and your website and Chris’s TV show are so inspiring!

    1. Hi Niki: Let’s get you some answers to your questions! 1. Since you are a non-soy vegetarian, you can use black beans as a protein source if you need to, just make sure your calories/macros are falling within the guidelines for each meal (there’s an awesome chart in this post). 2. For unsweetened almond milk, 2 cups counts as a fat serving. If you’re using less, say a cup, just count that as more of a flavoring but be sure and include those calories in your daily calorie count. And welcome to carb cycling – you can do this!

  193. Hi there!!! I just wanna say how much I love the Powells and how I admire what you do!!! I’m from Brazil and dream of meeting you!!?????

  194. I have just started today but am struggling with portions too. I had a gastric sleeve WLS five years ago and have gained some weight back over the years, especially after an injury and surgery that has significantly impacted my activity level. I have two questions.

    1. Will this program work if I have cannot do all of the exercises? I am undergoing rehab for my injury and can only do limited things.

    2. My stomach is smaller and I can’t possibly fit some of the meals in at once. For example, I had the Egg salad sandwich with blueberries today for lunch. I could only finish one and a third pieces of the bread with the egg salad and spinach on them. I couldn’t eat any of the blueberries. I had the Apple Cinnamon Muesli for breakfast and couldn’t finish it either. Is it okay to break my meals in half and eat every one and a half hours or will that mess the whole thing up?

    I love the recipes that I have tried so far and am excited to start losing!

    Thank you for your help!

    1. Hi Elizabeth: Let’s get you some answers to your questions! 1. Yes, it can work. A huge part of weight loss is your nutrition, so do the best you can with that part of the program, move as you can, and you can achieve our goals! 2. With your gastric sleeve surgery, it would be best to discuss this program with your healthcare team and then follow any modifications they recommend as far as how to put your meals together and the quantity of foods you’re eating. We wish you the best – you can do this!

  195. Hello I’ve just bought your book and really enjoyed reading. However I’m not really sure how to get started with all the meals. For the last year I’ve been following a Paleo diet and the for the past 3 months switched to a ketogenic diet. I haven’t really lost and weight and am just feeling exhausted, so need to get myself sorted I have 12 pounds to lose in total that I keep losing and then putting back on again constantly for the past 5 years. I’m just worried about suddenly starting with eating 4 days of carbs after 3 months of no carbs and lots of fat and protein. Should I start gradually to give my body chance to get used to it? Or should I just start the meal plan today as its Monday straight away. Thanks Eve x

    1. Hi Eve: The answer to your question could be different for each person, so I’d begin the program as it’s written, and if you decide you need to go into it more gradually after a few days, then I’d do that. You can do this!

  196. THANK YOU!!! i cant tell you how happy i am this morn my weighin day after one week on this new lifestyle! i have been stuck on plateau for 8 months despite trying everything i could think of and working out 7 days doing beachbody workouts, yet still nothing! I was about to throw in the towel till i found you guys in so happy i lost 4 lbs finally seeing thay scale move is incredible feeling!! thank you!!?

  197. I’m brand new to carb cycling so this is first book I’ve tried and I love it! I know your previous books have different cycles so was wondering for the new book why its 4 consecutive hc days as opposed to your other plans? Have you found this plan is better for fat loss? I couldn’t find in book the info why 4 hc days as opposed to 2 etc

    1. I’d love to know reply to this one. I too have same question as carol she asked 🙂 I previously did the turbo cycle and had success. Is the extreme (new one) with more high carb days better fat loss/faster results as the turbo?

    2. Hi Steph (and Carol – I’m so sorry, I didn’t see your comment): The new Extreme Cycle is the result of Chris and Heidi’s work with their contestants on the show since “Choose More, Lose More for Life” (which includes the Turbo Cycle) was published. As with many things, the more you do something, the more you learn and the better your methods become, which is definitely true with transformation. Both cycles can work, and you can change cycles at any time, so choose one, and go!

  198. I’m getting ready to start my Extreme Transformation Journey but I have a few questions first to hopefully head off any discouraging bumps in the road.
    1: My boyfriend is a Type 1 Diabetic. Would it be safe for him to eat the same meals as I do throughout this cycle, especially on the low carb days?
    2: I work 10 hour shifts from 4:30 pm to 3 am. Should I still be eating a heavier meal like dinner at 3 am. Or should I switch that one to a lighter faire like breakfast?

  199. Just bought the book Extreme Transformation. Is there a link that provides a printable verzion of the shopping lists each week? Would to take with me

    1. Hi Holly: I’m so sorry, but we don’t have printable versions available, but this might be an option in the future. Enjoy the book – it’s an awesome program!

    1. Hi Carol: It shouldn’t, but if it does for you, try adding a tablespoon of psyllium fiber a day to your plan. You can add it to water or a protein shake. And don’t forget to add those veggies to every meal and drink all of your water, these can help too. It might also just take your body a bit of time to adjust to a new way of doing things. Hope this helps!

  200. Hi Nicole: All comments have to be approved before they post, so that’s why you didn’t see your comment. These noodles don’t really contain the same type of fiber you’d fine in other foods, or there would be some calories listed on the label as well as some carb and fiber grams. While they might be zero calories, it might be best to include healthy, nutritious foods instead so that you’re full from foods that will add to your nutrition than counting for zero which fill you up. I hope that makes sense. Great question!

    1. Hi Carol: All types of squash are considered veggies, so they can be unlimited on any day, both low- and high-carb! Enjoy!

  201. im on day 1 and it is it me or is this alot of food? i mean im not complaining but im following the day 1 recipes but im full after lunch! do o have to eat everything?

    1. Hi Carol: Who’d have thought you’d be asking this on a weight loss plan? ? Just do your best, and your body will adjust to this new way of doing things.

  202. Hello Team Powell,

    It is now week 3, and it?s been a story like some others have posted that work functions just mess you up. I start on Sundays so I can eat junk on Saturdays and my trend for the last 2 weeks has been that I lose 4lbs, then Thursday night I have had work functions, and then I gain 3lbs back when I weigh in Saturday.

    I follow the program though regarding the food aspect (except work functions) and then instead of following the exercises in the books, I go to Orange Theory 4 times a week, and run a mile on the off days.

    I was hoping that on day 21 I would have an ?Extreme Transformation? but that isn’t fair when I have life taking away from me giving 100%, but I have decided that I am just going to continue to do this for another cycle to see what happens with my body. This has definitely forced me to cook healthy, and it is surprising that eating more often and decent portions allows weight to be lost. Anyways, I do have a couple questions about putting meals together that I am hoping you can answer:

    1. In the book carrots are a carb, but I read on the blog that carrots can be eaten throughout the day as a vegetable. Which is correct? I found a good recipe with spiralized carrots, plum tomatoes, and tomato basil pesto. I was thinking this is a good dinner with adding chicken.

    2. I came across a PB2 Pad Thai dressing that is spices, low sodium soy, and a teaspoon of brown sugar ? would this be a fat like the pesto sauce that is allowed?

    3. I have a recipe for cauliflower fried rice that breaks down per serving as follows, and I would like to know if this is considered a vegetable:

    ? 3g Fat
    ? 14g Carbs
    ? 9g Protein

    4. I have another recipe that I was hoping could count as a vegetable that breaks down per serving as follows:

    ? 3g Fat
    ? 10g Carbs
    ? 1g Protein


    1. Hi Nicole: Let’s get you some answers to your questions: 1) Carrots are considered veggies, which is awesome! 2) This depends on the amount of fat in the recipe. Use the guidelines in this post to help you figure this out. 3) The cauliflower in this recipe would be considered a veggie if the serving size is large enough. You’d also need to watch the fat content depending on if it’s a low- or high-carb meal, and the protein would go towards your protein count for that meal also. 4) This depends on the serving size and if the vegetable is starchy or non-starchy, and ditto from #2 for the fat content. Hope this helps!

  203. Hello aga

    I’m starting my cycle tomorrow and have a quick question. I went shopping today but could’t find the ezekiel bread or tortilla anywhere. I’ve checked Walmart, Safeway, Giant, and Food lion. Is there a substitute I can use for this or do you know where I can get it? Also, is it okay for me to make another breakfast until I find the bread or its substitute?


    1. Hi Rabia: You can buy a similar bread or tortillas. Here’s the nutritional breakdown for a piece of Ezekiel bread for comparison purposes: Serving size: 1.2 oz, calories/slice: 80, .5g fat, 15g carb, 3g fiber, 4g protein. The information for the tortillas is very similar. And yes, you can substitute any like meals in the program: low-carb for low-carb, high-carb for high-carb, and breakfast for breakfast. Good luck – you can do this!

    2. Hi I’m just replying because I eat Ezekiel bread. It is in Frozen organic section. I buy mine # Kroger. But Sprouts & Whole Foods carry it as well. Hope this helps. Also if you go to Food for life’s website & email them requesting coupons & address they will send them to you.

  204. I just finished my second weeks of carb cycling and found it much easier than the first (I was really low energy on the two low carb days)
    I normally do quite a bit of cardio (7 km run and at least an hour dog walk after work) and was making excuses for not doing the missions, but I finally made that promise this week and did them – and the cardio.
    The first week I was very successful and lost 4 pounds – the most I’ve lost in almost two years. I don’t have much to lose – those last 10 (15) pounds, but this second week, wth following everything exactly I as I the week before as well as adding in the missions, I didn’t lose anything. (0.2
    Lbs). I’m just curious is this because my body is already used to the amount of food I’m eating? Should I try a slingshot week? Or turbo cycle? Or is this normal and I should just be patient lol ?
    Thank you so much! You have given me hope and most importantly – to find belief, faith and integrity again.

    1. Hi Jennifer: When you have fewer pounds to lose, your weight loss can fluctuate and be more effected by even the smallest things. Just be patient, stick to your meal plan and workout schedule, and you should be good to go! And even an average of 1 pound of weight loss a week is awesome when you’re so close to your goal!

  205. I’m on day 6 of my first week. I think I’ve done pretty well with prep and planning. Just noticed the graphic on this post says veggies with breakfast. What if I didn’t or don’t eat a veggie with breakfast? I’m assuming it’s more of a filler and for fiber. I’ve been definitely eating the carb, protein and fat for breakfast all week. And the rest of my meals follow the guidelines and fill the calories I need. I love how I feel!!! I’ve not had one craving for sweets or bad food!! I’ve been eating clean for a while but still got those cravings. Trying to fill them left me offer over indulging. We will see how my cheat day goes tomorrow.

    1. Hi Laura: Veggies are recommended for breakfast if you can fit them in. Just be sure and eat them when recommended for the other meals. Excited you’re loving carb cycling – it’s an awesome program!

    1. Hi Carol: That depends on the recipe or what you’re doing with it. There’s a chart at the bottom of this post that outlines how many calories for each macro for each meal, so you can use that to determine how much of any meat, raw or cooked to include in a meal. Hope that helps!

  206. Hello!

    Heidi, I’m very excited to be starting this cycle soon. I’ve had done the turbo cycle in the past and it has worked for me before. I’ve lost 40 lbs by diet and exercise. I just need to loose 25 more pounds to reach my goal weight but it’s taking me forever to loose them. I’ve been doing carb cycling and exercising but nothing seems to be working. So, I decided to try this cycle. My question is I do an hour of cardio everyday M-F do I keep doing it with this cycle or just stick to the accelerators as mentioned in the book? I’m also a coffee addict 🙁 is it okay for me to drink coffee when doing this cycle?

    Thank you!

    1. Hi Rabia: Congratulations on losing 40 pounds! That’s awesome! Since Accelerators are technically cardio exercises, your one hour of cardio M-F counts as your Accelerator for that day. And black coffee is fine, just stay away from calorie-laden creamers and sweeteners, and make sure you’re drinking all your water every day (1/2 your body weight in ounces). You can do this!

  207. Hi Team Powell,
    I hAve question regarding carb cycling and being vegan. How can I have low carb days when I do not consume meat? I considered beans and legumes but they are high in complex carbs as well. Any advice would be appreciated.