Carb Cycling: The Fit Cycle

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Do you want to “lean up” without compromising your athletic performance? Do you want to train for long periods of time? Then the Fit Cycle is the cycle for you. The Fit Cycle not only eliminates fat, but it also supplies your body with the fuel it needs to perform successfully, no matter what sport you choose to excel in.

Unlike the Easy, Classic, and Turbo Cycles, the Fit Cycle only has two low carb days per week, and there’s a very important reason for this: The extra high carb day allows your muscles to absorb more fuel (glycogen), which you’ll need for maximum athletic performance. During your low carb days, when this supply of glycogen gets depleted, your muscles will develop insulin sensitivity. When you then have a high carb day or your reward day, these insulin-sensitive muscles will actually soak up more carbs, your body will burn this extra fuel instead of storing it as fat, and you’ll still lose weight. It’s an amazing process!

Here’s what a Fit Cycle week looks like:

  • Monday: High carb day
  • Tuesday: High carb day
  • Wednesday: Low carb day
  • Thursday: High carb day
  • Friday: High carb day
  • Saturday: Low carb day
  • Sunday: Reward Day

Every breakfastβ€”on both low and high carb daysβ€”will consist of a portion each of protein, carb, and fat. For the next three meals of the day, you’ll eat either a low or high carb meal depending on which day you’re on. Your last meal of the day will ALWAYS be a low carb meal. Follow the portion size guide to put all of your meals together. And with the Fit Cycle, you won’t lose weight as fast as with the Turbo Cycle, but you will be able to maintain your athletic performance. However, if you do experience a slight decrease in your athletic performance with this cycle, and you’re not as concerned about losing weight, try combining the Fit Cycle with pre- and post-workout supplements or meal replacement shakes with some extra macronutrients. And as with the other cycles, you can stay on the Fit Cycle or change cycles at any time. It all depends on your weight loss and athletic goals.

For more information on the Fit Cycle, check out our book, Choose More, Lose More for Life. Interested in learning about the Extreme Cycle? Get all the info in our new book, Extreme Transformation.


And if you’d like some help creating your own meals, there’s a handy “Create Your Own Meals” chart in this post!

Note: If you’ve been carb cycling using our book, Choose Lose More, Lose More for Life, you’ll notice that we’ve changed a couple of things since that book was published: You now include a fat for breakfast, and every final meal of the day is a low carb meal. Like with a lot of things in life, the more you do them, the more you learn about how to do them even better!

183 Responses

  1. Please help! I just started my carb cycling plan on Monday and have tracked everything perfectly thus far. I also had all my meals planned out for the week (spent two hours doing that).

    This morning, as I was browsing workouts, I accidentally started a whole new plan and it erased everything Ive tracked thus far and everything I had planned for the week.

    Can you please restore back to what I had?

    Thank you!!!!!


    1. Hi Dustin: I do know that since different plans have different nutrition options as far as low and high carb days, so that can erase what you’ve had stored previously when you change plans. Go to Me, then Program, then scroll down to history, and hopefully, that will pull up your previous plan. If not, please contact our support team, and they’ll be happy to help! [email protected]

  2. Hi Heidi! Love your videos and all your blogs! I am 45 years old with 4 kids. I am 5?3? and my weight fluctuates between 109-112. I work out religiously 5-6 a week. I eat pretty clean, but I am finding I?m getting hungrier at night. I do intermittent fasting and my eating window is 1-9. I am not looking to lose weight but I am struggling with stomach bloating and want to get leaner. I have always disliked my legs!!! In the past, I have been scared of carbs but now eat more carbs like quinoa, farrow, sweet potatoes. I feel like I need to adjust my carbs, protein and fats but not sure how much of each. I track my food (most days) and goals on there are 136g carbs, 53g fat & 94g protein (which I don?t always meet…sometimes my fat goes a little over. I want to start the carb cycling. I would love to know what you recommend for me.

    Thank you!!

    1. Hi Nicole: 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 a Meal? chart in this post that can help you figure out low and high carb days: Just remember that each gram of protein and carbs = 4 calories, and each gram of fat = 9 calories. We also offer a customized nutrition program in our app, The Transform App (, which adjusts as you progress towards your goals. The app has several amazing workout programs too! Hope this helps!

  3. I did the fit cycle after the birth of my first baby. I?m due with my second in June. I got so lean on this the first time around. This time though, I?m going to add my whey protein shakes after my workouts. I want to be lean, but get my strength back the second time around! Thanks Chris and Heidi!

    1. Hi Anique: If you’re putting together your own custom meal plan, that number is based on you and your goals and preferences, and there isn’t a set “correct” number for any person-it’s very individualized based on several factors. If you wanted to try our app, The TRANSFORM App (, your calories and macros would be computed for you now and as you progress towards your goals. Hope that helps! πŸ™‚

  4. Hi,
    I am 5.10″ and weigh 204lbs. I have about 25% body fat. I wanna follow the fit cycle.

    I do weight training 4 days a week and do Hiit cardio on non training day.

    Day 1- back 9 sets biceps 9sets
    Day 2 – chest 9 sets triceps 9 sets
    Day 3- Hiit cardio 16 minutes ( low carb day)
    Day 4- legs and calfs 16 sets
    Day 5- shoulders
    Day 6 – hiit cardio 16 minutes (low carb day)
    Day 7- rest

    I have been doing this for a while but didn’t loose any weight
    Could you please tell me depending on body type and work outside how carbs fat and protein should I eat on low carb and high carb day. Thank you

    1. Hi Anique: You’re doing awesome! There’s a “Create Your Own Meals” chart in this post that can help you put your meals together, and while it’s in a post about the Extreme Cycle, it will fit into any cycle. The suggested calories in this chart are probably too low for you and your goals, so use the percentages to figure out your own plan. Keep this in mind as you’re figuring: 1 gram of protein or carbs = 4 calories, and 1 gram of fat = 9 calories. You got this! πŸ™‚

  5. I just read about the different styles of carb cycling and have about 100 pounds to lose. I purchased your transform app which is giving me mostly high carb days and from what I”ve read it seems I should be doing something more similar to the turbo cycle for weight loss. How does the transform app figure out what plan I should be following? Is there way to switch it? I’m very afraid of that many carbs as traditionally I don’t think my body does well with them. Thanks for any advice you can offer so I can embark on this journey

    1. Hi Jen: Welcome to the app! It sounds like you’re on the Extreme Cycle, which is our newest cycle, and it totally works! I’d give it 2-3 weeks (it can take our bodies a bit of time to adjust to a new way of doing things), and then adjust cycles if you need to. The app assigns your cycle based on your current stats and your goals, and it’s pretty smart. πŸ˜‰ You can totally do this! πŸ™‚

  6. Hi! I just finished reading Extreme Transformation, and decided to do the extreme cycle for 21 days and then go into the fit cycle, to suit my fitness goals. I’m confused on a few things though. For extreme, its 1500 cal a day, high carb day has a total of 10% fats? Roughly 17g total for the day? I’m tracking using the myfitnesspal app, and I can customize the macros by day with the premium subscription. I’m on day 4, but I’m blowing my fat up by tut second meal, and I’m following the recipes. Could anyone help my figure out the problem? Thanks in advance!

    1. Hi Gina: You are correct. On your high carb days, you’ll only eat fat for breakfast. And while it can be difficult to hit these percentages exactly, as long as you’re getting close, you’re good to go. You can also get some great tips in this post: And remember, MFP can have some entries that aren’t correct since anyone can input anything, so keep an eye out for those. We recommend looking for verified entries. We hope you love the Extreme Cycle! πŸ™‚

  7. I have a request for clarification. Extreme Transformation (p.22) reflects that every breakfast should consist of Protein+Carb+Fat. Choose More, Lose More (p. 71) reflects that every breakfast should consist of Progtein+Carb+Veggie. Is the first reference specific only to Extreme Transformation? I have had four hip surgeries in the last three years and need to melt my skinny fat and put some great tone on my scrawny lean mass underneath. Extreme, Turbo and Fit all seem to fit the bill but I want the plan that does this in the most rapid way possible and I am struggling to identify that particular plan. I will be doing the 9 minute sessions, shredders and accelerators. May I please request some guidance on which direction to begin sprinting? I am super excited about carb-cycling and I can’t wait to get started! As soon as I have a direction I’ll be off and running (literally)!
    2nd question: Are BCAAs generally encouraged or discouraged? I will also be doing some moderate weight lifting up to four days a week and have had wonderful luck with BCAAs. I just don’t want to hamper any other aspect of the program if that would be the case with them.

    Thanks so much! I am eager to get started!

    1. Hi Meagan: I’d begin with the Extreme Cycle since it’s the most recent cycle. Like with a lot of things in life, the more we do things, the better we get at doing them, and this is definitely true in nutrition. πŸ™‚

  8. Hey Heidi!!!!

    Quick question on the carb cycling… (I’m doing your Transform app by the way and LOVE IT!!!!) Anyway… is the carb cycling diet temporary or sustainable? Do you stop cycling for a period of time and pick it back up? Just trying to figure out my new norm πŸ™‚

    1. Hi Allie: You can totally carb cycle for life! And we love that you’re loving the app. πŸ™‚

  9. Team me and my girl friend are trying to lose weight and at the same time gain muscle I know that I already have a lot of muscle but I know I am also over weight. Almost 4 years ago I only weighed 225 then I got married and in 1 year I jumped over 100 lbs to 350. What do you recommend. I have two children ages 3 and 2 that always want me to play with them but I always run out of energy really fast. I want to be able to play with them more and wish that there was a way to sign up for extreme wight loss but I don’t believe I qualify for OT so can you please give me some tips as what to do. Please and thank you.

  10. Question. I’m currently 5’8 and 170lbs. I’m fine with the weight and but I’m trying to lose belly fat while gaining muscle. I train 5-6 times a week. Is this the correct cycle?

  11. Can I change the order of the high carb and low carb days? I teach fitness classes, but have tuesday and fridays off and would like to have my low carb days on those days that I don’t need as much energy. That would put me having a high carb day on saturday, which I need because I teach spin and it is draining, but then the reward day on sunday still ok?

    1. Hi Jessica: It’s best not to change the order of the days. However, you can start your week on a different day as long as you keep the days in the same order. Or you might check out the Turbo Cycle also: πŸ™‚

  12. Hello, I’m about 29-30% body fat. I’ve struggled forever to lose weight. I have PcOS and other hormone issues. From various restrictive diets I’ve managed to take off around 90lbs over a 6 year period (had a baby in between and had to start over)! I need to lose another 20lbs. I’m 5’1.5 and weight about 141 lbs. I have come off a low carb diet (high protein and fat) and have been doing carb cYcling for 4 weeks now (low, low, low, high, low, low, high) with 30 minutes of training 6 days a week (Jillian Michaels body revolution). I am not losing weight at all and am not sure why. Carb cycling has been nice for me to get those carbs back in but I’m terrified of gaining all my weight back I lost doing a low carb diet. Which plan would you recommend I do? I purchased your “Americas fittest couple” package but when I read the nutrition package and all the high carb days and only a few low carb days I became very nervous. Should I do the classic can cycle with this workout or do I need to do the carb cycle that’s in the package I paid for? Again, I do not want to ruin all my success by eating incorrectly. I have not eaten grains in years and I rarely eat starching foods. I’m concerned adding these in will make me gain fat and weight.

    Your advice is greatly appreciated!

    1. Hi Shenade: You’re totally good to go with the “America’s Fittest Couple” meal plan. And please don’t be afraid of the carbs – they are healthy carbs and you really do need carbs to lose weight, be healthy, and put on healthy muscle. Good luck with the challenge – you can totally do this! πŸ™‚

    2. My name is jennifer!! I?m 46 and can?t seem to lose weight!! My body fat is around 29% and my 136!! I work out 6 days a week!! I trying to lose about 10 pounds and lean my body!! I need to know My calorie intake , my protein and my carbs on the high carb days and what I should do on the low-carb days can you help me with this?

    3. Hi Jennifer! It sounds like you’re on the right track! There’s a macros calculator in this post: It can be very helpful, although it doesn’t account for carb cycling. We also figure your macros for you in our app, The Transform App (, and your nutrition (carb cycling) and workout programs are customized to you and your goals! It’s awesome!

  13. I am training for a half marathon, running 3 days a week, and do Crossfit 4 days a week. I’ve been loosely following a low carb diet with one cheat day post long run (I assume what you refer to as reward day). The low carb is no longer benefitting my weight loss/fitness goals so I looked into carb cycling and stumbled upon your PLETHORA of info, but I was curious if it would interrupt the plan to adjust when high and low carb days fall as well as reward days. To best fit my lifestyle, my desired plan would be:

    Monday (Crossfit Only) – High or Low depending on the WOD
    Tuesday (Run and Crossfit) – High
    Wednesday (Crossfit Only) – Low
    Thursday (Run and Crossfit) – High
    Friday (Rest) – High or Low??
    Saturday (Long Run) – Reward
    Sunday (Rest) – Low

    I would be open to suggestions from ANYONE based up my workout scheduled included in parenthesis!

  14. Is this a recommended cycle for wanting to build more muscle, without gaining weight?

    I just finished a bikini competition and am going from a large amount of NO carb days but I want to enter a muscle building phase without gaining too much fat instead of muscle…. your thoughts??

  15. I saw that you recommend women eating 1500 calories a day on the fit cycle. I have been eating way more than that. I train 5 days a week. I am already lean, just wanting to tone up a little more. Do I really need to drop down to 1500 calories? I would be dropping 500+ calories if that is the case…. Thanks!

  16. Hi, i was wondering if i want shredded Abs! I train 6 day a week somme weight trying and a lilt cardio. I was think of doing the Fit cycle! I still have a little of fat to lose about 10 pounds. Not sur between fit and turbo. What would be recommended?

  17. I’m curious about the calories needed on fit plan: 1200 and 1500 for low and high carb. Should we all be following these calories suggestion.

    1. Hi Natalie: Yes, these are the calorie recommendations for all women on the Fit Cycle. πŸ™‚

  18. On high carb days what should our fat intake be? Should we be lowering that on high carb days and raising it on low carb days?

    Thank you!

    1. Hi Brittany: If you’re following any of Chris and Heidi’s carb cycles, they’ve figured out everything for you. If you’d like to put together your own meals, here are the macro percentages to aim for for each of the cycles: Easy, Classic, Fit, and Turbo Cycles: High Carb Meal (including EVERY breakfast): Protein: 40%, Carbs: 40%, Fats: 20%, Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. 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%. Hope this helps!

  19. Hi Heidi. Thank you for always sharing your advice with us. I strength train 6 days a week (split body parts), do HIIT 5 and occasionally throw in a LISS. I have a light/fairly active lifestyle other than that, which varies daily. I have not been seeing the results that I would love, which I suspect may have been down to under eating, so I’ve started an IIFYM kind of approach. Do you think that a carb cycle would help and if so, would you suggest the Fit cycle? I would like to be able to keep my muscle mass while losing body fat, and keep my performance in the gym as I am definitely feeling stronger with more food. Thank you for any advice.

  20. Hey Team Powell, two questions which method of carb cycling is best for cutting fat and building lean muscle and how many grams of carbs on low and high days respectively? Thanks

    1. Hi Jake: Any of the carb cycles can work for your goals, and I’d start with the Extreme Cycle: There is some great info in this post:, and here are the recommended macro percentages for each meal: Breakfast (EVERY day): Protein: 30%, Carb: 40%, Fat: 30%, High Carb Meal: Protein: 40%, Carb: 50%, Fat: 10%, Low Carb Meal: Protein: 40%, Carb: 10%, Fat: 50%. We wish you the best!

  21. Hi Heidi.

    I workout with heavy weights with light cardio everything Monday, Tuesday, Thursday & Friday. I’m resting the rest of the days so you’re Fit Cycle fits perfectly with my schedule.

    I generally workout in the early morning on an empty stomach and wait till lunch to consume any kind of food. Do you think with carb Fit Cycling I should eat “some” carbs prior to the workout, directly after my workout or can I wait till lunchtime to get my first meal of the day in?

    My goal is to bulk up, while looking cut.
    I’m 5′ 8″, 177lbs. My macros were calculated to:
    224G carbs, 172G protein & 62.4G fat per day.


  22. I lift heavy Mon, Tues, Thurs, Sat & Sun. My goal is to gain muscle but not belly fat. Would the fit cycle work best for me?

    1. Hi Bonnie: You can start with the Fit Cycle, and you can change cycles at any time!

  23. I’ve never carb cycled before and was looking into trying it out. I’m a registered dietitian and pretty familiar with macronutrients but don’t know which plan would work best for me. I train 6 days a week, mostly at moderate (heavy lifting days) to high intensity (tabata days). I am looking to lose about 5-10 lbs but really just lean out without affecting my athletic performance. Thanks for the help!

  24. I am looking to start carb cycling along with my current weight training and half marathon training. With the Fit Cycle does it have to be 2 high in a row? My current schedule has my long runs (6-14 miles) on Saturday and I just can’t do a low carb day then I’ll never make it through and its the only day I can run that kind of distance. I was looking at 2 high, 1 low, 1 high, 1 low, 1 high, reset. Would this still provide results?

  25. Are there samples of what to eat on a daily/weekly basis.. Ive done carb cycling before, but sometimes I felt like I had been eating the wrong foods at the wrong times.. & I don’t eat meat so while doing it I felt limited on proteins.. I was told to eat fishes and eggs. Are there others Id be able to eat too? Thanks so much!

    1. Hi Danielle: There’s an awesome chart in this post that shows you how to put together you meals on the Easy, Classic, Turbo, and Fit Cycles: And there’s an extensive list of food options in “Choose More, Lose More for Life” also, and this post also has some protein options to get you started: You can do this!

  26. I’ve lost about 15 lbs post-babies doing carb cycling and weights in the past 11 weeks. If I’m interested now in maintaining rather than losing is carb-cycling still a good diet plan with maybe higher calories or different ratios?

    1. Hi Heidi I couldn’t find out how to post my own separate comment on here so I’m jumping in here. I’ve been carb cycling for about 1.5 yrs I started at 285lbs and went down to 200lbs (85lbs) but ended up back up to 212lbs and I’ve been fluctuating between 205 & 210 since January. I feel I’m in plateau and I need to change things up. I want to work more with weights and cardio & start to gain more muscles tone! Do you think the fit cycle would be the best for me? I knew phase 3 would be hard to lose weight. I feel stuck! I would like to lose 35lb by the summer!!

  27. Hello! I am looking to shed the last 15 lbs of “baby fat” which cycle is best? ALSO, would my daily intake of calories need to be higher than 1500 if I am breastfeeding my baby?? Thank you ya’ll!

  28. So I just started extreme transformation. My goal is to lose 15 pounds in 63 days πŸ™‚ I am excited to see results! I have a question…usually one day a week, or every other week, I work a 24 hour shift. This usually completely derails my attempts at clean eating. I am wondering if I should continue to eat every three hours during the entire 24 hours, and then do low carb before I finally sleep? I know my body’s metabolism kind of shuts down overnight…but I need to stay awake until 7 am. Don’t want to let this throw me off course! Thanks in advance.

  29. Hi there!

    What does reward day mean? Can I eat anything I want or follow the plan and eat a piece of chocolate maybe? Thank you for being an inspiration.

    Kristina from Sweden

    1. Hi Kristina: On your reward day, you can eat anything you want up to an extra 1000 calories, so up to 2500 calories. ?

    2. Awesome :). Chocolate bar here I come! I wrote on Facebook as well but I can ask you too – I?m working out at the gym 4 times/week burning about 600 calories every time, so should I go for the Fit cycle or the Turbo cycle? Only need to lose 30 punds and 4 pounds/month is enough, building mucsles is more important than losing lots of weight. My first goal is to have a stronger and healthier body and losing 20-30 Pounds by November :). My second goal is to run 10 km by the end of the summer :).

    3. Hi Kristina: You can start with the Fit Cycle, and if you want different results, you can change cycles at any time! ?

    4. Thanks again :). I?ll try it for a week first and if I lack energy I will just add some more calories/day, I?ll write back in a week and let you know how it works for me :).

  30. Hi Chris and Heidi,

    I have your digital book and also the audio version, how can I get the tracking sheets is there a PDF that I can print from.

    Thanks for your inspiration!!

    1. Hi Wendy: It can be tricky to find the PDFs for the audio book form of “Extreme Transformation.” You can 1) contact the help center where you purchased your audio book or 2) if that doesn’t work, you can contact the publisher directly at [email protected] and they will be happy to help you!

  31. Hi! I’m currently nursing my 7 month old and working out 6 times a week with a mix of circuit weight training and HIIT training. I’m 5’5″ and weigh around 135 so I need to lean out a little, but don’t have much to lose. I also want to continue building muscle. I’m worried about my supple and was wondering if the fit cycling would be best since there are only 2 low carb days

  32. Hi Team Powell,
    I just started your Extreme transformation and was wondering if I could replace all high carb meals for high carb and low carb meals with low carb. I’m not a fan of eggplant so I was thinking of just substituting one of the low carb lunches with the low carb dinner. Can I do that? Thanks!!

    1. Hi Samantha: Yes! You can substitute any high-carb recipe for any other high-carb recipe, same goes for low-carb. ?

  33. Hi. I’m just about to start extreme transformation but I was wondering about swapping out food I don’t eat with similar calories for example I don’t eat shrimp. What can I swap for it on the meal plan?

    1. Hi Rachel: You can swap any proteins for any proteins. So if you don’t like shrimp, you can sub chicken or lean beef. Good luck – you can do this! ?

  34. I powerlift. I lift heavy Monday, Tuesday, Wednesday, rest Thursday, and lift heavy Friday. Then Saturday and Sunday I rest. I’m wondering what diet will work best for me. I’ve been doing the carb cycling turbo for a while now. . And I’m still trying to lose some weight.


    1. Hi Ashlie: Any of the cycles can work, and you can change cycles at any time. If you feel like your lifting is more difficult due to the four low-carb days in the Turbo Cycle, you can switch to this Fit Cycle and see if that helps. Otherwise, go with whatever cycle fits your schedule and your goals. ?

  35. is it recommended to do strength training on hi carb days ? I’m not sure if I’ll have enough energy to Crossfit on low carb days.

    1. Hi Moh: Different things work for different people. Some are fine doing strength training on low-carb days, and others aren’t. I’d do what works best for you!

  36. Hi,

    I’m thinking of starting with the Fit Cycle. I have about 15-20 lbs to lose. I Crossfit thrice a week and do yoga/cardio on the rest. I know I might not lose fast on this cycle but can I expect to see some fat loss ? After a few weeks of being on this cycle and knowing how my body is adjusting to low carb days I would like to ease into Classic .

  37. I am training for a half marathon. I run short runs twice a week and a long run on the weekend. I strength train 2-3 days a week. I am looking to lose fat without compromising performance. Would my high carb days be days that I am running? I can get through short runs with no carbs, but am concerned with energy for the long runs.

    1. Hi Jennifer: Great question! It can go both ways: Some people like to have a high-carb day the day before a long run so that they’re building up all those carbs the day before. Others like to have high-carb days the day they run long. You can move the weekly schedule one way or the other to find what works best for you, just don’t change the order of the days. Hope that helps!

  38. I have completed the basic cycle for 12 weeks and lost a lot of baby weight and inches – but am struggling to lose these last 10 pounds. I was considering the turbo cycle – but I crossfit four days a week and am still nursing my 10 month old – so am concerned about building muscle and mainting my milk supply. Would the fit cycle be more appropriate and still accommodate the weight loss? Or would the turbo cycle help more to shave off those last 10 pounds?

  39. Hi Heidi. I currently do interval training twice a week, run three times a week, and lift weights three times a week. Im in shape but I would like more definition and not looking to lose weight. I’m looking at starting the carb cycling and saw the Fit cycle but 4 days of high carbs seems like a lot for me. I’m Hispanic so carbs and me don’t get along very well lol. Which cycle would you recommend based on this info?

    1. Hi Josselyn: You can try any of the cycles, and you can change cycles at any time. And remember, carbs include fruits and starchy/root veggies too, as well as legumes and whole grains.

  40. Hi Heidi!

    Im allready counting macros! I eat 60f, 140/165 carbs, 132 protein. A weightlift coach and nutrition coach told me that. I eat 1740 calories and I use MyFitnessPall. I weight all my food on the scale so I eat my macros every day for 2 weeks and then I have a cheat day. I do this for 6 months and I lost 7 cm on my belly and this moment Im on the same weight as I started. But with less fatt. But I really want to drop down my fatt a whole lot more but my training is also important.
    I train 6 days, I do crossfit with my boyfriend. We are following the Barbell WOD on monday wednesday and fryday and The skills WOD on the other three days. We have a rest day on saturday and 2 times a week we ad a conditioning wod to the barbell/skills wod.
    I did more than 12 strict pullups, I can frontsquat 90 kilo, snatch over 60 kilo and deadlift over 110 kilo. With this great programming we are following (since 2 months) the numbers are going up! I can do a whole lot more dips and pullups than before. I can squat more and press more. BUT im so hungry all the time and than I want to eat everything I can!! Im not doing it, but hungry feelings are not good. I think carb cycling is very good for me to lose more fatt and building muscle. I want to squat over 100 kilo, deadlift 140 and doining muscle ups easy. I train hard, consistend, togehter with my boyfriend! I would like to the this carb cycling fit cycle, but I need to know how much carbs I need to eat..and fatt and protein also. Can you tell me how I can calculate my macros? I think 1700 calories is very low for me, but im scared to eat more! Can you help me out with the calculation? Thnx so much!!! Greets from the Netherlands, Giacolina

    1. Hi Giaco: Thank you for your post – it sounds like you’re doing awesome! The Fit Cycle could work for you, but I don’t have any macro counts. We go by portion sizes and calories (if you’re a calorie counter), which makes things so much easier. There’s an awesome graphic in this post (as well as some other helpful info) that shows you how to put all your carb cycling meals together: I hope it helps – you can do this!

    2. thnx for you aswer! in the link you send me is standing 1200-1500 calories for the woman. But Im starving already with 1700 calories. Do you know how I can calulate how much calories i have to take? with 1500 calories im not getting stronger and with 1200 I cannot lift much weight haha.

    3. You could use the men’s portion sizes and calorie recommendations if you’d like to: 1500 calories on low-carb days and 2000 calories on high-carb days.

  41. I am wondering how to get fit and lose weight. im 5’4 128. I wanna lose belly fat. I do have a little to lose. Is there a cycle you recomend

    1. Hi Lizzy: You can use any of the cycles, and you can change cycles at any time. The Turbo Cycle is the quickest weight loss cycle, or the Fit Cycle is great if you work out intensely. Hope that helps!

  42. Hi Heidi!
    I’m 5’8 and 145 pounds. I want to lose weight and also start to develop some muscle. I’m not sure if I should do the fit or turbo carb cycle. I work out 4-5 times a week for about an hour. I do both cardio and strength training. Any suggestions ?

    1. Hi Emily: Either cycle could work for you, and you can change cycles at any time. An hour of exercise is built in to all of the cycles, so that shouldn’t really make a difference. Hope that helps!

  43. Hi Heidi!
    I just started the plan and the Turbo fits best for me. I am not sure how to incorporate fruit into my meals. Would I have that in place of bread, potato, rice etc? So far it has been VERY easy to stick to and I am very hopeful that I will see results soon!

    Best regards,
    ~ Kim

  44. Hi! What are the recommended macro’s for high carb and low carb days for women? I looked in the book and only found the hand measurements.

    Thank you!

    1. Hi Mariesa: In carb cycling, we don’t count macros or grams of anything, just portion sizes (and calories, if you’d like to). This makes it so much easier! If you follow the portion size guides, you’ll be getting all the macros you need. πŸ™‚

  45. I’m considering competing in a figure competition in the spring. I’ve talked briefly w/a coach by the name of Kimberly Doehnart & she told me I need to put on some weight/muscle (Im 5’0″ 108lbs) and I’m just trying to figure out if carb cycling is something I should consider or find a plan thats more protein driven. Im currently eating about 1500 calories & trying to get in140g of protein, 105g carbs, & 47g of fat. Lifting everyday and trying to figure what cardio I should be doing and does cardio fall on high or low carb days?
    Thanks so much!
    You guys ROCK!!
    Heidi, I loved your Facebook post showing your before & after pictures for your competition. I so relate to the fear you described of gaining weight and I need to get over using the number on the scale!

    Thanks again,

    1. Hi Christi: With your specific (and awesome!) goal, you might want to talk with some figure coaches and get their opinions as far as nutrition and exercise go. Heidi has tweaked carb cycling to fit in with her competition prep, and you’ll need to do the same since your body and what you’ll need to do to achieve your goal are unique to you. Here’s what Heidi’s doing right now, but again, you’ll need to do what’s best for you: lower-carb days: 120P 225C 60F, high-carb days (leg days): 120P 425C 40F. Hope that helps!

  46. Hi, I’m 37 5ft5 and weigh 131lb, I want to do a bikini body competition in April. I want to slowly burn the fat and and build muscle at the same time. Is fit cycle the best on for me. I went Keto for 12 weeks before summer and dropped a dress size. I’ve been eating 150 carbs 150 protein and 33 fat the last few weeks to build muscle but I’m not loosing any weight just gaining. help pls

    1. Yes, of any of the cycles, the Fit Cycle could work best for you. As you get closer to your goal weight/competition, you might want to consult with a competition coach who can help you adjust your macros and training program to help you meet that awesome goal! πŸ™‚

  47. Oh man, I have so many questions and don’t know where to start! I recently lost 40 pounds and now I want to start building serious muscle, like Heidi muscles. I just started working out with a new trainer that talks more about nutrition. He wants me on a 40% protein, 20% carbs, & 40% fat. I’m a 35 year old women, 5’4″, 155 lbs, 27% body fat. I feel the carbs are way too low and my husband feels that the protein is too high. My goals now are to lose body fat and increase muscle, the scale is not my concern anymore. Would the fit cycle work for me and how much protein should I be eating each day then? Thanks so much for what you do for all of us, you are the best!!

    1. Hi Janel: Yes, the Fit Cycle can work for you, and you can change cycles at any time. There?s an awesome graphic in this post (as well as some other helpful info) that shows you how to put all your meals together: You can do this!

  48. hi there! so started the classic cycle monday and have the hang of it already hoping to see results .. … i found my self more tired and hungry on the high carb day then on the low carb day … all my portions and food groups are there… fat day except breakfast is fat- thumb size, protein palm size and veggies two fists worth.. and carb day protein same,veggie , and carb fist size….maybe its cause paleo i ate unlimited proteins and meats and veggies, nuts and now my meals are smaller than im portioning every meal …am i doing everything correct

    1. You’re doing great! When you begin a new way of doing things, it can take your body a bit of time to adjust. Make sure you’re drinking all your water too, because thirst can mask itself as hunger. You got this!

  49. So I need to have 2300 calories right now to reach my next goal. I’m down 30 lbs from 300. I assume I never go above those calories, but is it possible to go to low? I’ve been at a plateau for awhile. I think I’ve been eating too less calories and exercising too much. Not really too much. I’m just not eating enough for the amount I’m exercising. My macros say that I need 152 grams of protein per day and 60 grams of fat and keep that within the 2300 calories. If I need more calories is it okay to eat more protein and fat on those low carb days?

    Thank you,

    1. Hi Amanda: In carb cycling, Chris and Heidi recommend that women eat 1200 calories on low carb days and 1500 calories on high carb days. If you need to adjust those calories for your activity level, here’s another post that might help you figure out what will work best for you and your goals: And you’ll want to have the right ratio of proteins, fats, and carbs to make sure you’re getting all the nutrients you need. And congratulations on those 30 pounds gone – that’s awesome!

  50. Hi Heidi! Love your inspiration & blog/instagram! Just started the Fit Cycle and it’s my first time doing carb cycling. How long does it usually take to see results from carb cycling and how long do you recommend doing it? Should you periodize it or adjust your training too?

    1. Hi Gianna: How quickly you’ll see results depends on your starting weight/how many pounds you want to lose and how strictly you stick to the program. And it can take a bit of time for your body to adjust to a new way of doing things, so please be patient. πŸ™‚ And you can actually follow carb cycling for life!

  51. Hi Heidi! So my husband are very active; I own a fitness studio so basically work out all day and we also enjoy lift weights. I am looking to do a bikini completion in the near future and we have been playing around with different meal plans to see which one works best for us and we have recently been getting in to carb cycling and I saw a post on your IG about how you and Chris carb cycle, So I’ve read chris’s book and see how y’all have it set up. but I am wondering how you do it to fit your calorie intake. Obviously 1500 calories is not enough to build muscle for someone like me ( i am built small, only 5’2 and petite) so I am curious to know how you adjust the carb cycling for you, since you take in more calorie for bodybuilding?
    Thank you!

    1. Hi Hope: Right now Heidi is following a 50/30/20 program and consuming 2600 calories a day to achieve her competition goals. I’m so sorry, but that’s all the information I have about her nutrition program. Good luck with your competition!

  52. I am super excited about trying this. I work out almost every day and I’m pretty lean now, but need to build more definition. How am I supposed to see what a typical carb cycling day high or low looks like? How do I know how much to consume? Thanks so much!! my wedding is in 3.5 weeks! I want to see if I can make a difference in a short time!! haha

    1. Hi Whitney: There’s an awesome graphic in this post (as well as some other helpful info) that outlines how to put together every meal in carb cycling: And you can get everything – exercises, charts, food list, schedules, etc. – in Chris and Heidi’s book, “Choose More, Lose More for Life.” Happy carb cycling!

  53. Hi Heidi, This is Haley again from that other post. I have a question since I will be doing this fit carb cycle how many times should I exercise for a week and how long? Also, I know some foods with high carbs in it but I’m not sure what I should eat for high and low carb days? Thanks! Hope to hear from you soon!

    1. Everything is laid out for you in Chris and Heidi’s book, “Choose More, Lose More for Life,” and there’s a link to the book in this post. The book will outline everything you need to do (food and exercise) every single day, so it’s a great resource to help you along your transformation journey. Here’s another post that is very helpful too: You can do this!

  54. Carb cycling seems sensible and effective. Its not dissimilar to the Dukan plan, which allows 5 days LC, 2 Days HC, or alternate daily etc. The intention evidently is to build a ‘bank’ of LC days which are the weight loss days.
    But I do have a question: ny doctor has diagnosed high blood pressure, so I think that cutting out adding salt to the diet is an obvious step. But if LC already eliminate excess sodium, would LC alone be sufficient to lower high BP?
    Also, does meat (steak, chicken etc) without added salt still contain too much sodium>
    Thanks !

    1. Meat without added salt should be okay, but I’d check with your doctor and see if he/she recommends any modifications to carb cycling. Good luck!

  55. Hello!
    I work out 5-10 times a week depending on how much time I have. I practice yoga, pilates, play badminton, and go to different kinds of group fitness classes. I wasn’t able to train as much as usually because I hurt my back in an accident, but it’s getting better now and I’m pretty much back to my normal work out routine. I feel like I should do something with my diet and when I read about your carb cycling I got really excited πŸ™‚ Do you think that the Fit Cycle would work for me?

    1. With your intense workout schedule, the Fit Cycle should be a great fit for you. And one of the great things about carb cycling is that you can change cycles at any time! Happy carb cycling!

  56. mind posting the picture again? it won’t come up on my phone or my computer for whatever reason

  57. Hello πŸ™‚ if I cook my chicken or veggies in olive oil does that count as my fat portion? Or can I still add a portion of fat on low carb days. And if it does count as fat is that unaccaptable for high carb days since I shouldn’t be eating fat on those days. I am on the fit cycle and I’m not looking to lose weight , just lean out. Thank you! And Heidi you’re incredible! πŸ™‚

    1. You can have a portion of fat with every low carb meal. If you don’t use that entire portion for your cooking, then you still have some left for the rest of your meal. And you don’t have any fats (except some of the approved salad dressings) with high carb meals. Happy carb cycling!

  58. Question; I have done a strict low carb eating plan before and lost weight. It was 20 carbs a day. I am a little confused about how to maintain the different high carb and low carb days. Please help. Is it also about portion size? Can I maintain cycling 50 hours a week for the rest of the year? I feel eating 100-200 carbs a day would keep me in maintenance but not losing. I still need to lose 80 pounds.

    1. Yes, it’s all about portion size, and carb cycling is a program you can use to meet your weight loss goals and then for the rest of your life to maintain your weight. You can do this!

  59. Also, I lift 6 times a week with lots of supersets and such and also incorporate 2-3 15 minute HIIT sessions in. Would the Fit Cycle be the best to follow? I defiantly do not want to sacrifice strength for losing weight since I’m not looking to lose a crazy amount- just to lean out. Thanks so much- love your website!!

    1. Yes, the Fit Cycle sounds like the cycle for you, and you can change cycles at any time. Happy carb cycling!

  60. Hi there! I just started this today after reverse dieting for a while. I’m flowing the fit cycle as I am an athlete just looking to gain muscle but lean out a bit for summer! On higher carb days are you supposed to drop the fat or keep it the same? I know some people do but just wondered if that was part of this too! Thanks!

  61. I am an avid Crossfitter working about 5 – 6 times a week, I am going to start the Fit cycle soon for Carb Cycling but want to know if you have any sample meal plans? I would love to see what a full day of high/low carbs look like. I am 5’6″ and weigh approximately 145lbs. Thank You!

    1. Here are some meal ideas for low and high carb days (all recipes are from Chris and Heidi’s books: “Choose to Lose” and “Choose More, Lose More for Life.”). Low carb day: Breakfast (within 30 minutes of waking): Basic Omelet with a corn tortilla to make it a wrap. Snack (3 hours later): A protein shake with a portion of a healthy fat, like peanut butter, mixed in. Lunch (3 hours later): Tomato Basil and Garlic Chicken with a portion of olive oil drizzled on top. Snack (3 hours later): Sonora Cottage Cheese with a portion of avocado. Dinner: (3 hours later): Lemon Chicken drizzled with salad dressing. High carb day: Breakfast (within 30 minutes of waking): Denver Omelet with a portion of your favorite fruit or oatmeal on the side. Snack (3 hours later): Greek Yogurt Parfait with a portion of low fat granola.
      Lunch: (3 hours later): Caribbean Jerk Chicken with a portion of brown rice. Snack (3 hours later): Protein shake with a portion of oatmeal mixed in. Dinner (3 hours later): Apple Cider Chicken. And remember, you can have veggies (the non-root/non-starchy type) with every single meal, and you can use any of the foods on Chris and Heidi’s approved foods list – in the proper proportions – to create meals to fit your needs. Happy Fit Cycling!

  62. Hi there!
    I recently bought the book ‘choose more, loose more’ and wanted to get started with the carb cycling.
    But as I am a very active person (running marathons and teaching a lot of yoga and Pilates classes), is it reasonable to stick to 1200 – 1500 kcal? I’m doing a few short runs per week (2or 3 times a week 6 to 10 miles) and one long distance run (16 miles) and 1 or 2 times a week strength/kettlebell training.
    I only want to loose 4,5 lbs (2kg) but do want to keep the same performance level.
    Hope you can help me out!

    Thanks from Holland,

    1. With as active as you are, this cycle (the Fit Cycle) would be the one to choose. However, because you have so little weight to lose, you might try instead to have a daily calorie deficit where you eat a certain number of calories below what you’re burning through your active lifestyle. A pound equals 3500 calories, so you can decide what you want your deficit to be to be able to eat what you need to to support your activity level and still reach your weight loss goal. You can still follow carb cycling, just adjust the portion sizes/daily calories to make up for those calories you need to support your activity level.

  63. Hi. I’m looking to gain weight, muscle mass mostly but loose my belly fat from my pregnancy. Would this be good for me? I do cardio but not too much because I am thin, I just have baby fat on my belly. Also on the reward day should I work out? Thank you

    1. Yes, this could work for you. And yes, you can workout on your reward day if you’d like to. Reward day is on Sunday, which is a rest day, but you can do a light workout.

  64. Hi!

    I’ve been on my getting in shape journey for 2 years now and I’ve definitely made progress.
    I tried your Turbo Cycle and it was Awesome. I lost 10 pounds! Thank You!
    I now want to lose another 10, but I do work out about 5 times a week, would the fit cycle work for me or would I gain weight instead of lose? I’ve been maintaining for the last 3 months and just want to make sure I will still lose those last 10 πŸ™‚


    1. The Turbo Cycle should still work, but you can change cycles at any time. If you want to try the Fit Cycle, your weight loss could be slower but give it a try!

    2. I decided to try the classic cycle and am on day 5. I will post my progress in 2 weeks. I’m really liking it and hope it works for me, like the turbo did!

      Thanks, Again

  65. Hey Heidi !
    I wanna try to incorporate the carb cycle to my workout to see the gains I can make. I’m currently doing 4x a week crossfit, should I match the High Carb day with the workout or it doesn’t mather ?
    Thanks a lot and thanks for all the post you do on the blog πŸ™‚

  66. Hi all,

    I just want to check this is the one that I’d want to try out. I’m a 5’5 135lb and I’m looking to lose the fat but maintain and building muscle. Would this be a good one to try out? I work out 6 times a week including weight training and cardio.

    Thank you!

    1. Yes, it sounds like this cycle would work well for you. And you can change cycles at any time!

  67. I am a group fitness instructor and teach 15-18 classes a week. My question is how do I balance the high and low carb days to the level of workouts for certain days. Mondays I teach 2 high cardio and one low cardio class. Tuesdays I have a mix of toning and high cardio, Thursday is a rough day with 4 high cardio and a stretch class. Wed and Fri is mostly senior fitness or mat toning. Weekends I don’t work so if I workout it my choice of workout. I usually have my “reward day ” on the weekend. My goal is be fueling my body to build muscle to be lean and toned, I am not so worried about weight loss. I have a 4lb range I pretty much stay in. Should a high carb day be the day before or the day after a high cardio day? What level of activity should happen on a low carb day? Thank you for your help and advice. You are so awesome!

    1. There’s cardio built into each day (Monday-Friday) during each week, no matter which cycle you’re following. It sounds like the Fit Cycle is definitely the cycle for you, and here’s a post about maintaining your weight that might help: You can move the high/low carb schedule a bit to better fit your workout energy needs if you’d like. For example, instead of beginning the week on Monday, you can begin it on Sunday or Tuesday. Just don’t change the order of the high and low carb days. Hope that helps!

  68. Dear Team Powell

    I am wondering what carb cycle I should do: I am an avid gym goer. I work out 60 minutes, 6 times a week. I have shed 40 lbs and have kept it off for 2 years. I am looking to shed the last 10 lbs that I first set my goal at. I am 5’6 and weigh 144 lbs. I want to shed these last 10 by Christmas time. Any advice would help!
    Thank you

  69. I am looking to start carb cycling. Most days I do my workouts at night. Do I save one of my snacks for after or add an addtional protein after or do something totally different? Thanks

  70. How many carbs per pound should I eat? I have a pretty good athletic build. N just wanna try this out. I need to change my diet instead of my regular one that I’ve been on way too long. I’m not seeing any changes in my current diet. This looks like it will change me in a good way.

  71. Hello, I don’t miss an episode of your show! It inspires so many, me being one of them! I lost 50lbs and what I did was watch my calories with myfintesspal and use bodymedia to track what I burned. I’ve always wondered about carb cycling and after reading this I have a few questions. On reward day what does that consist of, one meal of your favorite food or is it all meals? And the portions are not based on servings but on using your hand to figure those portions out? Are they close to what the nutritional facts are on the label? Thanks for your time….I think to better my diet I’m going to try this.

    1. Great questions! 1. On reward days you can eat up to 1000 extra calories of any foods – nothing is off limits. 2. There’s a great graphic in this post that explains the portion sizes as well as other awesome info: There’s also a great foods list beginning on page 192 in “Choose More, Lose More for Life,” that outlines some calorie-related serving sizes. 3. Nutritional facts on labels can have very different serving sizes, and the serving size can be different for two products in the same categories (cereals, for example). Hope that helps! πŸ™‚

  72. Hi, Heidi!

    First, love the show! You & Chris are awesome! The transformations are so inspiring!

    I’m thinking about trying carb-cycling. I don’t need to lose weight, per se, but would like to reduce my body fat % from the current 25% down to about 20% (top end of athlete range for my gender & age – 49 yr old female).

    I’m a mom (grown kids), grandma to 1, have a full time office job, and am a certified personal trainer, running coach, & Insanity Instructor (evenings & weekends). I’m also a distance runner myself, currently training for 2 half marathons in October, and will be training for the LA Marathon (March) starting in November. I eat high carb most of the time since I expend A LOT of energy! So – obviously, I need to do the Fit Cycle.

    Currently, I track my food & exercise on the MYFITNESSPAL app. I aim for a calorie breakdown of 60% carbs, 25% protein, and 15% fat (every day). My question is, if I do the Fit Cycle, what % of my calorie take should be from carbs on high carb days & low carb days?

    Cara Stone

    1. Hi Cara: In carb cycling we don’t track percentages or grams – we use portion sizes. For this reason, I’m not able to answer your question. There’s a great graphic (as well as some other awesome info) in this post that might help you: Good luck with all your races! πŸ™‚

  73. Hi Heidi, I am a CrossFitter and was on a mostly primal diet, but I am finding that my energy is low and my performance is suffering a little. I do not like how wheat makes me feel and eat mostly sprouted grain products. I am trying to lose body fat and get lean, not necessarily lose weight (I am 5’6″ 132lbs), do you think the fit cycle could help me to break through this final plateau? Thanks for any advice! I absolutely love you and Chris and hope to someday help people in the same way that you do!

  74. Hi ! You guys are Awesome! What about the hypoglycemic people that want to loose wight ?!! I am currently using a trainer 3 days a week and when I start my cardio my sugar can be as low as the 50’s or 60’s …. Any advice would be appreciated !! Thanks so much !

    1. It would be best to discuss Chris and Heidi’s carb cycling program with your healthcare team so they can help you make any necessary modifications for your hypoglycemia. It can be done!

  75. Hello Heidi, first let me stat off by saying thank you for taking the time out to read my comment an to make this blog post. i am 20 years old about 230 pounds 5’2 tall, i currently trying to lose weight. I stumbled across this blog post and today which i though was awesome, however Im confused as to what to do now. Yes i want to lose weight to lose weight but I also want to gain muscle and keep my curves. My question is which car cycle should i incorporate in my fitness routine and also is it possible to burn fat and gain muscle at the same time?

  76. First off I love your book, your ago, and follow you religiously on Instagram & FB!!! I have a question I work out religiously 6 days a week running and lifting then interval training 2-3 days a week as well. Would this help me to lose weight that I want? I’ve plateaued for a year or so and work my butt off not literally at the gym!!! I need help and motivation I’m terrified to gain. I hope you’ll help answer my questions! Thanks!!!

  77. Thanks for posting this. I have been thinking about buying your book for a while, but wasn’t sure if I would like the plan. I am really athletic, just completed my second marathon a month ago, but nutrition is my weakness. I would love to lose 5 pounds from my last pregnancy before starting a new one! i have upped my game with weight lifting to improve my physique, but I think to get the results I want I will finally have to make changes in the kitchen and stop blaming these 5 pounds on nursing! I think I will try the plan for a week or two and if it seems like a good match for me I’ll get the book. Love extreme weightloss; you and Chris are amazing people. Wishing you well!

    1. Try chewing some minty gum, drink some water (sometimes thirst masks itself as hunger), take a walk or do some other form of exercise, do an activity you enjoy, or anything that will keep your mind off those cravings. And make sure you’re getting enough sleep too, because sometimes cravings hit because you’re sleepy.

  78. Hi!
    my problem is not my food portion so much but it’s staying motivated. I have lost 70lbs and gained more than that back in two years. I like walking and I would walk for hours but I just keep failing. I can give up the food easily but staying motivated is a struggle. I need to loose this weight so i will give this carb cycle a shot….. wish me luck

    1. I have that struggle too. Im 36 yr old man 5’9″ 339.6. When I started to think about my health was when the dr said that I would end up eating myself to death. I have lost 31 lbs and still going. What I use for motivation is looking deep within myself and asking myself if I want to watch my girls grow up. I. Hope this helps. . If you need some more motivation hit me up on. My email pig weight

    2. Hi Pete-gaye ~

      When you feel your motivation lagging, remember why you started this journey. Your own personal ‘why’ can carry you through ANY workout and help you stay on ANY good nutrition plan (like carb-cycling).

      It would help to work with a trainer or at least find a friend who has a similar goal for added accountability. (Less likely to skip a workout if you have an appointment with someone).

      Always keep your goal and reason in mind! You can do this!


  79. I just started the Turbo Cycle and must have missed this Fit Cycle. I would like to lose about 15 lb (currently 5’6, 155 lbs)but mostly, get lean and gain muscle so weightloss is flexible. I try to work out (I’m a lover of running!) for 30-60 minutes every day. What signs should I look for from my body that might suggest it’s time to switch to Fit?

  80. Question: If I’m doing Insanity, the w/o, would I still be able to do a carb cycling diet for weight loss? I just can’t seem to lose weight anymore and I want to try something different! Thank you in advance.

    1. I’m combining Insanity HIIT workouts with Chri and Heidi’s “fit cycle” diet plan…and so far so good. I have plenty of energy for working out and am losing weight. No real cravings or hunger. Diet is probably 80% of successful weight loss, and I’m very happy with the Powell’s nutrition plan.

      Chris’ workout plan seems very “solid”, and I’ll probably fully incorporate it into my workout in the future.

    2. AS JS stated, for optimal energy, which you NEED for Insanity, I’d definitely go with the Fit Cycle!

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