If you want to shed those extra pounds extra fast, the Turbo Cycle is for you. Of the four original carb cycles (Easy, Classic, Turbo, and Fit), this cycle takes off weight the fastest. Unlike the Easy and Classic cycles, which alternate low and high carb days, the Turbo Cycle pits two low carb days against every high carb day. That means you’ll burn fat two days in a row before your body’s furnace (metabolism) is re-stoked on your high carb day, and you’ll lose weight really, really fast!
Even though the Turbo Cycle has an extra low carb day as compared to the Easy and Classic cycles, it is not a severely calorie-restricted cycle that will crash your metabolism. And since you’ll have two low carb days in a row, you may feel less energetic on the second low carb day. But this is okay. These low carb days are powerful weight loss accelerators!
Here’s what a Turbo Cycle week looks like:
- Monday: Low carb day
- Tuesday: Low carb day
- Wednesday: High carb day
- Thursday: Low carb day
- Friday: Low carb day
- Saturday: High 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 high carb or low carb meal (depending on which day you’re on). Your final of the day will ALWAYS be a low carb meal. Follow the portion size guide to put all your meals together. And as with the other cycles, you can stay with the Turbo Cycle as long as you want, or you can change cycles at any time. This program is tailor-made to you and you alone!
Learn more about the Turbo Cycle in our book, Choose More, Lose More for Life. And if you’re interested in learning about the Extreme Cycle, check out our 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!
950 Responses
I am following the extreme cycle and my work out looks like this:
Day 1- Chest and back (Back- 5 exercises 3 sets each, Chest- 4 exercises 3 to 4 sets each)
Day 2- Arms (Biceps- 4 exercises 3 to 4 sets each and triceps- 4 exercises 3 to 4 sets each) and 20-30 minutes cardio
Day 3- 30 minutes Cardio
Day 4- Legs 7 exercises 3 to 4 sets each
day 5- Shoulders 5 exercises 3 to 4 sets each.
Day 6- 30 minutes Cardio
day 7- rest and cheat day
Could you please tell me If I am doing anything or I can continue this.
Hi Anique: It looks like the strength training part of your program is awesome! If your goal is to lose weight, I would add in more cardio since that’s where you’ll get your major calorie burn. If you can work up to 60 minutes on your cardio-only days, and add in more cardio on your strength days, that would definitely help move you closer to your goal. Chris and Heidi recommend up to an hour of cardio Monday-Saturday on the Extreme Cycle. You can do this! 🙂
What to do on low carb days? Do I do cardio and how many days to cardio following extream carb cycle.Can I follow plan like steve cook’s “Big man on campus” 12 week bodybuilding plan while following extream carb cycle while burning fat not burning any muscle?How much fat I can expect to loose in a week? I am at 25% body fat and wanna get down to 6-10%. How many hours to work out. Please help.
Hi Anique: The exercise program is outlined for each day in “Extreme Transformation,” and you’ll do a Metabolic Mission (strength training) and an Accelerator (cardio) each day Monday-Saturday. Get links to both of these in this post: https://heidipowell.net/9059. Chris and Heidi recommend up to an hour of cardio each of those days. If you’d like to follow your own exercise program, that’s totally okay too. And your rate of fat loss depends on your current body composition and how well you stick to your nutrition and exercise program. Hope that helps – you can do this!
Hi, I’ve been paleo for about 19 months, I’ve lost 133lbs, 100lbs lost being around 12 months in. I’m 5’3 and weigh between 160-170, I work out a ton, currently, i’m doing a burn bootcamp. Recently, I’ve been calculating my calories, and I struggle to reach 1300 calories. I’m never hungry. i’m trying to reach my goal of 130-135lbs but I can’t seem to get there. Would carb cycling be something I should try? I don’t like how I feel when I eat grains, but I don’t think I’m fueling myself enough for my workouts. I never feel tired or run down, I like the concept of eating when I’m hungry and stopping when I’m full. Ive talked to a few nutritionist, all of whom suggest eating more. I don’t like stuffing my face when I’m not hungry, but I don’t like not getting results either.
I get around 20k-25k steps a day and I tend to workout at least once a day. I’ve tried to decrease my workouts per week to try and compensate for my lack of calories, but that hasn’t worked either. I just don’t know what to do, where to go anymore. I would love to stay paleo and still lose weight, but it just doesn’t seem to be cutting it anymore. If eating steel cut oats and grains, even though they make me feel bloated and disgusting are the answer..then I guess I am willing to try. I just want to lose this last bit of weight.
Hi Connie: Congratulations on losing 133 lbs – that’s amazing!!! Carb cycling could work for you, and everything you need to know and do is outlined for you in the program, and there are many food options. I’d start with then new Extreme Cycle and go from there: https://heidipowell.net/10503. We have no doubt you can achieve your goal! 🙂
Hi, Sorry to bug you again, is there any reason you suggest me to do the extreme over turbo? Just curious the major differences. Thank you!
Hi Connie: Here’s a post that explains the Extreme Cycle and the differences: https://heidipowell.net/10503. The reason we suggest it over any of the other cycles is because it’s Chris and Heidi’s newest and most up-to-date cycle based on their experiences since introducing the other cycles. As with many things, the more you do something, the better you get at doing it, hence, the Extreme Cycle. But you can have success with any of the cycles! 🙂
Can I do my 5 days intense heavy weight training while following this turbo cycle. I’m at my 22% body fat and wanna get down to 6-10% while building mass. I’m wondering will it burn my muscle down if I follow turbo cycle. If it does than which cycle is best for me. I’m building muscle but hit a fat loss plateau. Please help.
Hi Anique: Since your body fat percentage is already in the healthy range, you might want to change things up a bit. Many people in your situation have had great luck using the Extreme Cycle (https://heidipowell.net/10503), so that might be a great option for you also. There is some great info in this post that could help too: https://heidipowell.net/10990. You can totally do this!
Hello
I was told by my nutrionist that I could not do carb cycling because I have PCOS and because of my high weight I have insulin resistance. However I noticed that when I cut out all carbs I gain a few pounds or dont lose but when I eat a balanced meal of protein carbs veggies I lose 5 pounds a week and that includes a not all that crazy of a cheat day. I believe carb cycling might work for me. Im just lost as to which plan to follow. Help!
Hi Kristen: Since you do have PCOS, it would be best to discuss Chris and Heidi’s carb cycling program with your healthcare team and have them help you make any necessary modifications. Chris and Heidi have had several clients with PCOS who have had success with carb cycling, but only after working with their healthcare teams. You can do this!
Hey Team Powell,
I’m a little confused on a few things, but i’m determined to do this right so i don’t want to take chances.
Do I need to eat 2 fist sized portions of fibrous green veggies every single meal on both high carb and low carb days?
And also, my friend suggested blending (not juicing) those vegetables so that they are easier to consume, but that isn’t suggested on here so I was wondering if doing that without losing the fiber is an option?
I appreciate any help you can give me, thank you!
Hi Rich: Let’s get you some answers to your questions! 1. You can eat two fists full of veggies for any meal, but they’re optional for high carb meals if you’re full. 2. Juicing (keep the fiber!) is okay, just watch the calorie counts of your juice, and be sure to eat incorporate whole veggies into your meal plan also. Hope that helps – you can do this!
Hello, I am starting carb cycling today and going with the Turbo. 40%c 40%p 20%f-high and 40%f 40%p 20%-Low, like you recommended 🙂 -thanks btw.
My question is calorie intake. Currently on my high carb day I am at 1800. would I decrease on low carb day to 1500?
As well as breastfeeding.. I am breast feeding, but I want to try and incorporate cycling to help with losing my baby weight.
THANKS!
Hi Jessica: For women, we recommend 1200 calories on low carb days and 1500 calories on high carb days for the Easy, Classic, Turbo, and Fit Cycles. And here’s a post that outlines Heidi’s breastfeeding program, and I hope it will help you figure out what will work best for you: https://heidipowell.net/2275. 🙂
Hello Powells!!!!
I have been trying to read and research about carb cycling. I’m wanting to give it a try but am confused how to start. My macros are currently 149 C. 50 F. 112P
1490 calories per day
How much do I increase/decrease my carbs in order to see some weight loss? I’ve got 5 pounds to go! ??
Hi Krista: If you’re wanting to follow one of Chris and Heidi’s carb cycles, here are the recommended percentages per meal type for all of their 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%. These are very general recommendations, so a macro coach can be very helpful in putting together a program that fits your body composition and goals. Here’s a link to the macro coaches Heidi uses: http://www.prophysiques.com. We wish you the best in losing those last 5 pounds!
Hi, I’d like to start the turbo plan, do you have any preset menus I can follow instead of thinking of what foods to eat?
Hi Linda: We don’t have any pre-set menus for the Turbo Cycle, but there are lots of awesome recipes in “Choose More, Lose More for Life,” as well as an extensive list of foods you can choose from to put your meals together. There are 21 days’ worth of menus in Chris and Heidi’s new book, “Extreme Transformation.” Hope that helps!
Would a snack like a banana and peanut butter be off limits since it is a combo of carbs and fat instead of carbs and protein?
Hi Amber: Yes, you won’t want to mix carbs and fats.