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
Hi Team Powell,
I have been carb cycling for three weeks now and am not sure what I am doing wrong. I started with the Basic for two weeks and then jumped to Turbo last week. Further I went back to working out (I fell off the wagon for a lot of months!). After my low carb days I see a nice difference on the scale during the week dropping 2lbs and on Turbo 3 lbs, BUT by Monday after the weekend and after my high carb day and Free day I am back to exactly where I started off in weight. I have only lost 2 lbs in 3 weeks. I do have 3-4 alcoholic drinks during the weekend (only spirits and diet soda) I am doing strength training 3 days and HIIT either 7 or 22 min (depending on time) two days per week. Even with working out so much I would expect a difference on the scale. Not sure if you need to know but Im looking to loose about 10-15lbs total. Is this normal? Am I not giving it enough time? Any input would be appreciated.
3-4 drinks a weekend x 4 weekends a month = 12 to 16 drinks. Alcohol consumption, even just spirits, is counterproductive to trying to chieve weight loss.
I have a drink every night and I was dropping 10 pounds per week until I got down to where I wanted to be. I also only eat dinner, which consists mostly of vegetables, but with some protein. I have carbs twice per week and don’t actually do the free day. But before I started cycling carbs, I cut them completely for two weeks. The idea being to teach the body to burn fat instead of carbohydrates. Worked. Putting on weight was easy, and losing it was hard, until I simply cut carbs for two weeks.
Hit the weights at least twice weekly. Full body every time. It’ll keep your body breaking down more fat for fuel for up to 48 hours because of the muscular repair. Combined with daily cardio or some light calisthenics, you’ll be super charging your fat loss.
I did the Turbo Plan a few years ago and lost 45 lbs (1200 calories a day) approx 2-3 lbs a week. Unfortunately, I went through a difficult time in life and gained back the weight and more. I bought Extreme transformation, but am worried to eat the calories suggested (1500-1560). I am only 5’1 and weigh 208 lbs (approx 1250 cal reduction to lose 1 lb a week) My doctor said I am now pre-diabetic and need to get the weight off asap. Is the Turbo plan better for faster weight loss and then switch over to extreme for life? Or can calories on extreme be reduced for faster loss? and if so, what calories are reduced…carb and fat calories? I exercise, but only moderately.
Hi Nicole: You’re good to go to use the new Extreme Cycle in “Extreme Transformation.” The new cycle stems from Chris and Heidi’s work with their clients and contestants on the show since “Choose More, Lose More for Life” was published, and as with many things in life, the more you do something, the better ways you find to do it. They know this new cycle works! I know it can be a bit scary to increase your calories on low carb days, but we promise – it works! You can do this! 🙂
Hi I was wondering when picking a protein powder is there a certain amount of calorie, protein and fat I should try to look for? I just don’t want to pick something that is over the recommended amount to stay under. Like what’s the max and minimum of each? Thanks
Also carbs too 🙂
Hi Renee: Chris and Heidi recommend low-fat, low-carb powders with around 20 grams or protein per serving. Other than that, go with what you like best! 🙂
I was wondering how many grams of protein should I be eating in the turbo cycle ? And is it 1200 cal on low carb days and 1500 cal on high carb days?
Thanks
Hi Amy: In all of Chris and Heidi’s carb cycles, they’ve figured out all of your macros for you, so you don’t need to count anything (except cals, if you’d like)! Follow the portion size guides (check out the chart in this post: https://heidipowell.net/4514), and you’ll be good to go. And yes, it’s 1200 cals on low carb days and 1500 cals on high carb days. 🙂
I am a fitness tractor who teaches HIIT body weighted training 4 to 5 hours a week. I also run everyday between 1 to 7 miles. I do some yoga strength training everyday as well. I am looking into carb cycling to lose the stubborn belly fat over my abs. Is carb cycling something that would work while giving me enough energy to still work and do my own workouts? Would the low carb days be to low? I only have 1 or 2 days of lower intensity right now. Or do long runs and HIIT work with lower carb? I am wanting to make sure this book would work with my life right now. Would love any advice
****fitness instructor ***
Hi Charlotte: How many pounds are you wanting to lose? If it’s only a few, you might want to try macro tracking. Chris and Heidi’s carb cycling program works best for weight loss and maintenance, and with your intense workout schedule, it might not be enough calories for you. Here’s a post about macro tracking:https://heidipowell.net/10990. Hope that helps!
Hi! I know the turbo cycle is low carb, low carb, high carb then repeat, ending with reset day on day 7. Is there anything different about the low carb and high carb days in the turbo cycle as compared to the extreme cycle?
Hi Kelli: Yes, there are some differences. Here’s a link to the Extreme Cycle that explains these: https://heidipowell.net/10503 Hope it helps!
We’ve done the extreme cycle for a few rounds now but want to try to turbo cycle to change things up. For the turbo cycle will there be any fat ok breakfast?
Hi Kelli: For the Turbo Cycle in “Extreme Transformation,” you will eat a fat for breakfast. 🙂
Thank you for responding so quickly! after completing 3 rounds of the extreme cycle with the 4th weeks being all high carb and double carbs, we are wanting to try the turbo cycle. Will we follow the turbo cycle from the choose more lose more book or follow the turbo cycle following the extreme transformation low carb high carb days with breakfast having fat, carb and protein, and high carb days ending with a low carb meal? Will we use the recipes from the extreme transformation book to follow the turbo cycle? Thanks again! Is it ok to stay with this format of the turbo cycle for several weeks before returning to the extreme?
Hi Kelli: You can use the Turbo Cycle in “Extreme Transformation” with the breakfasts, LC & HC meals, and recipes. You can also you any of the recipes in Chris and Heidi’s other books for low and high carb meals. And you can follow the Turbo Cycle for as long as you’d like to!
Hi Team Powell,
I have so much respect for you and I am a big time fan. I just bought Chris’s book Choose to Loose the 7 day carb cycle solution ( I get it tomorrow) and am very excited to start something new! I’m a 20 year old female and in the past 2 years I’ve put on about 15Ibs of both muscle and fat. I’d like to shred out a little more before summer! Only my issue is a lot of times I can’t stomach the amount of calories needed. Will this book be a good guide to get me on the right path? I’ve lost 4Ibs, for me that’s a big deal, and I’m looking to lose 10 more and maintain a healthy life style. Will this book be a good guide for me? I’d like to either try turbo or classic.
You’re such and inspiration! Thank you!!
Hi Kelsey: Yes! The book will show you everything you need to know and do to achieve your goals. You can totally do this!
Heidi, my husband and I have completed 3 full extreme cycles with the slingshot week. We are wanting to change it up a bit and try the “turbo cycle”. Do we start the turbo cycle after we’ve completed the full 21 days of extreme or do we start the turbo after we’ve completed the 21 days AND the slingshot? How long would you recommend staying with the turbo cycle before going back to the extreme? Thank you!
Hi Kelli: You both are doing awesome! You can start the Turbo Cycle now! We wish you both the best!
Hi Team Powell!
I am a long time fan of you!
And I need help.
I am starting the turbo program, but I don’t know exactly what to eat everyday before and after my gym time, and also how long time before and after.
I need to loose around 15 kgs in 5 months.. I really need help.
Another question,, the 30 min of walking is everyday before or after the breakfast?
Thanks
Roberta – Brasil
Hi Roberta: You can work out whenever fits into your schedule during the day. As for what to eat before and after working out, here’s a post that can help: https://heidipowell.net/9194. You can do this! 🙂
TEAM POWELL IM TRYING TO FIGURE IN MY CALORIES I JUST HAD A BOD POD DONE IM 5FT7 1/2 234LB MALE WITH 36% BODY FAT 88LBS ARE FAT 155LBS ARE LEAN BODY MASS MY RMR IS 1938 I WAS TOLD SUE TO ME SO ACTIVE WEIGHT LIFTING 1 HR IN MORNING FOLLOWED BY A 8-10HR PHYSICAL JOB AND 30 TO 40MINS CARDIO ON MY LUNCH BREAK THAT I NEED 4800 CALORIES TO MAINTAIM WEIGHT SO TO LOSE THE DOCTOR RECOMMEND ATLEAST 3000 TO 3500 HIGH CALORIE DAY AND 2500 TO 2800 LOW CALORIE DAY AS IM CARB CYCLING. HER #S ARE EAY HIGHER THAN URS AND CHERIS’S #S CAN YOU PLEASE GUVE ME UR BEST ADVICE ON HOW MANY CALORIES I SHOULD EAT I CAN EVEN EMAIL YOU A COPY OF MY BODPOD REAULTS OR HIRE YOU AS A ONLINE TRAINER IF THATS AT ALL POSSIBLE PLEASE REPLY IF YOU CAN AS I WANT TO DO THIS RIGHT IVE LOST 90LBS SO FAR PALEO AND GOT STUCK I NOE FOLLOW UR PLAN’S AND EXCERCISE BUT NEEED FURTHER ADVICE MY EMAIL IS [email protected] THANK YOU SO MUCH
Hi Bobby: It’s best to follow your doctor’s recommendations, and congratulations on losing 90 pounds! That’s amazing!
Hi Team Powell,
I see you recommend caloric intake for women to be 1200/1500 on Turbo Cycle. I recently had my body fat measured and my BMR was around 1800. Should I adjust your caloric recommendation to be 1800cal on my high days and 1500cal on my low days?
Then still utilize the 40%/40%/20% rule for macros…. I started 2.5 weeks ago at 15.8% body fat, just remeasured and slight decrease to 15.4%. Wanting to make smart adjustments.
Last question, is it smart to pair my low carb days on more intense exercise days or does it matter?
I appreciate your expertise!
Hi Lindsey: These calorie recommendations should work for you. You want a calorie deficit (burn more calories than you consume) every day when you’re trying to lose weight, and these recommendations will offer you that calorie deficit. And since there is up to an hour of cardio built into each day, you should be good to go. If you do find that this isn’t working for you, you can change up your more intense workout days to be on high carb days. Hope this helps!