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 breakfast—on both low and high carb days—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
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
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. https://heidipowell.net/10617 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! 🙂
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
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. 😉 You can totally do this! 🙂
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!
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: http://heidiopowell.net/10617. 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! 🙂
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!
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. 🙂
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 🙂
Hi Allie: You can totally carb cycle for life! And we love that you’re loving the app. 🙂
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.
Hi William: You can learn about Chris and Heidi?s carb cycling program (including this Fit Cycle) in this post: https://heidipowell.net/9060. And be sure and follow all the links within the post too. You can do this! ?
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?
The Fit Cycle could definitely work, and the Extreme Cycle is awesome too! https://heidipowell.net/10503. You can do this! 🙂
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?
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: https://heidipowell.net/2724. 🙂
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!
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! 🙂
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?
Hi Jennifer! It sounds like you’re on the right track! There’s a macros calculator in this post: https://heidipowell.net/10990. 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 (http://thetransformapp.com), and your nutrition (carb cycling) and workout programs are customized to you and your goals! It’s awesome!
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!
Hi Alyse: If this combination of low and high carb days will work for you, go for it!