Policies & Plans
The interior of Morocco has the potential for wheat production. There are different combinations of macros in about all foods, so having a few carbs in your protein sources is totally okay. I can definitely do that…lol. Is coffee okay every day? I did turbo cycle mid — mid and lost 5 stone in weight.
Hello I am French and I would want to know if books are translated into French because we do not find them in France. Just finished the first 7 days of the extreme cycle. Today is my reset I have been trying to lose the last 10 pounds of stubborn baby weight and was hoping this would be the key to getting those last pounds off.
I weighed in this morning and I was up 3 pounds on the scale! I work out days a week alternating strength training and 45 minutes of cardio. Also drink ounces of water per day. Please check back if you have any more questions — you can do this! If so what page can I find it please because im browsing but i cant see it.
I have a few questions- 1. If I want to eat a whole egg do I need to count the yolk as fat? If so is it ok to eat two? I like my egg scrambled or fried sometimes and spray the pan with cooking spray. Should I count that? I usually get whole wheat bread is that okay.
I see you recommend whole grain. Also I am assuming I can eat two slices at a meal right? How often or with what meals can you have sauces? I love spaghetti squash but would use a spaghetti sauce, Alfredo sauce or marinara. I plan on starting tomorrow and will be doing insanity Max 30 as a workout which although I modify makes me workout harder and sweat more than ever before.
I am going to try your new extreme cycle and am currently 5ft and weigh I really need to lose this weight as it makes me incredibly self conscious and I have been avoiding people I have not seen in a long time due to weight,. If I had salmon which an app tells me I can have 65g for 97cal it's that's the number I'm looking for, even the it contains some fat?
Or do I need to calculate the calories from the I may be over complicating it, but I want to make sure I'm starting off correctly.
The what I buy from the shopping lists given will have an item or two missing when I go to make the actual recipe. Am I doing something wrong here? And you can also plan your own meals use the same recipes twice, etc. I like to weigh my portions. Thank you very much, I appreciate it. If you want to use a macro tracker app, that can make things a lot easier. Learn more about macros in this post: When I add my 5 meals up on a low carb day I am still getting close to 80g carbs… Is that too high?
There are different combinations of macros in about all foods, so having a few carbs in your protein sources is totally okay. For LC days, you should try and be closer to grams of carbs total for the day. When choosing proteins and fats for LC meals, try and look for those as low in carbs as possible, and make sure you eat a variety of proteins and fats.
Depending on how many pounds you want to lose, you might want to adjust your macros accordingly, especially if you only have a few pounds to lose.
I am in my 3rd time through the Extreme Cycle and am down about 10 pounds. My doctor is recommending the DASH diet. I read a little about it and it sounds almost exactly to what I am doing on the Extreme Cycle. Can you give me any tips or hints to adjust the Extreme Cycle food list to lower my bad cholesterol and raise my healthy cholesterol numbers? Thanks for any advice.
I want to get this under control before they put me on medication. It would be best to discuss this with your healthcare team and have them help you make any necessary modifications. As well, it seems that no consideration to the size of the person or man in my case or activity level for this carb cycling plan to work effectively.
This plan has been followed successfully by people with varying amounts of weight to lose, so you should be good to go!
I have an allergy to peanuts. Is there any other product I can substitute for the powdered peanut butter? Wondering if there is something simple I can swap with the same macros. We have a peanut allergy in our home as well.. I have not found a peanut free powder yet, but I have found a peanut free almond butter called Barney Butter.
It is the closest texture and taste to peanut butter that we have found. I bought it from well. I have not yet read Extreme Transformation. In those books, Chris outlines calorie portions and says to eat 1 portion of protein, 1 of carbs, and veggies for HC days. But in the chart above, it says calories of carbs on HC days. Am I on the right mathematical track?
So sorry for the confusion. Those calorie lists are only for reference purposes for those who would like to also count calories, and those portion sizes are not meant to equal the actual portion sizes. I hope this helps! I am finishing my second extreme cycle and have only lost 7 pounds. I am 50 years old, pounds overweight, working out every morning with 30 minutes on the treadmill and the workout for the day in the book. I have looked over my diet and feel it is on track with the book.
I am stronger this time through and can see my body shape changing. Why is the weight not coming off? I know I am gaining muscle but 7 pounds in 6 weeks is not the number that shows the work I am putting in. Thanks for any suggestions! The key to losing weight is to burn more calories than you consume, so any extra calories you can burn throughout the day can add to your weight loss. Can you please clarify the calories for a woman?
If I add up all the daily calories, it totals more than I purchased the Extreme Transformation book but I am a little confused. The daily calorie recommendations for women are around a day for the Extreme Cycle. This will fluctuate a bit from day to day, and this is totally okay. I track all of my vegetables, which have carbs, so on low carb days should I be eating vegetables Brussels, artichokes, broccoli, cauliflower? I get discouraged when I see a higher carb percentage even when I know most of the carbs are from veggies and breakfast.
The carb counts from these veggies are so low, and the nutritional value is so high, that going a bit over your carb count for the day with veggies is okay. Chris and Heidi have extensive food lists in all their books, and these lists include both gluten-free and dairy-free options.
For gluten-free, you can also choose gluten-free products that have similar nutritional values to their gluten-containing counterparts. I have a hard time digesting whey or soy protein powders and have been using pea protein powder shake formulas. Is that okay to substitute? Yes, that should be fine. So after doing extreme ive swifched to turbo but not losing much its so hard for me to lose!
The one meal that I created was just chicken, brussel sprouts, and a tablespoon of beans and fat free cheese. Anybody doing this as a vegetarian? I am just starting and am trying to compile recpies for my meals. Some i will substitute fake meat. If anyone has recipes or suggestions to help me get started, i would be so grateful!
Luckily for me, i love cottage cheese and greek yogurt! Looking forward to joining this amazing community of people who have changed their lives!! I am getting ready to begin the Extreme Transformation, but have a question about protein powders. There are so many out there. Thank you, in advance! Chris and Heidi recommend low-fat, whey-based powders with between grams of protein and less than 5 grams of carbs per serving.
I am getting ready to stary the Extreme Cycle next week by planning out all of my meals. Or should i avoid it? Also, I know I should track the amount of calories I am eating in veggies, but does that take away from the amount of calories I eat at each meal? Yes, any type of squash can be eaten in unlimited quantities, however, you do want to track any calories you put in your mouth. Hi, I completed a cycle but still find that I am eating the afternoon snack without feeling hungry and then feeling stuffed until and sometime at dinner.
I know skipping would reduce the cal and that would put me way under what was recommended.. Are you getting in the recommended amount of exercise? It can also take a bit of time for your body to adjust to a new way of doing things, also, so please be patient, stick to your plan, and you should be good to go! Hi, I have not been adding any veggie and have been doing 20 min Zumba in the AM and min on the treadmill in the evening with weights training twice a week.
I have not been able to do some of the metabolic missions as they are to hard on my shoulders at the moment. I am losing weight and sticking to the plan as best I can. Just started extreme cycle. Would you recommend adding a snack snd when should I eat it?
Should the snack be high carb or low carb? Also, I am up late and tend to get hungry after dinner. Any other snack ideas? Maybe more of a sweet snack? We wish you the best! Oh And if anyone wants to join our fb support page there arent too many on there so we formed one! Hi Team, we formed a fb support page for extremers and it had come up that those of us tracking macros arent sure if carbs should be counted total or net?
Are they veggies that are allowed? Does he have to eat a typical breakfast? Both brussels sprouts and cabbage are considered veggies, so you can have them with every meal. We wish you both the best — you can do this!
I have tried the turbo several times, nothing!! I gained 2lbs on the slingshot!! It is very discouraging when you work so hard and you see no results. I look forward to what your advice may be.
I took had my annual bloodwork and everything is normal. It is pretty common to show some weight gain after the Slingshot week since it is a week full of high-carb days and carbs even the healthiest ones do cause water retention. Are you tracking your calories? For the Turbo Cycle, aim for calories on low-carb days and calories on high-carb days. For the Exreme Cycle, aim for calories per day. So I am switching from extreme to Turbo and after reading your link to that program, is breakfast a protein and carb only?
And on hc days we have a carb at last meal of day? Just got thgot book and am going to start the extreme cycle next week. Hope you can help me…. My scoops are all a bit different. If I have protein and it has, for example, calories in total, do I calculate how many protein, fat and carb calories are in that ? Or just count the towards my protein requirement? You had said that all squashes were unlimited…dies this count for butternut and acorn squash too?
I work out 6 days a week doing cardio, strength training and HIIT. Should I be doing the Metabolic Missions too? In general, Chris and Heidi recommend low-fat, whey-based powders with between grams of protein and less than 5 grams of carbs per serving. Each gram of protein or carb has 4 calories, and each gram of fat has 9 calories, so that should help you figure out the calories for macros for any foods.
Yes, this counts for all types of squash. If you have your own strength training program, then you can skip the Metabolic Missions. I know that the book indicates Dinner should always be Low Carb but if that is not possible, would eating before 6pm and doing an extra workout after be enough to counter the small amount of carb at dinner?
I am incorporating someone who will not follow some of the meal plan, any advise would help. I have a question about the Week 1 shopping list at the top of this page. I want to get both my husband and I started on this. Do I have to get everything for both Women and Men? In other words pretty much double up my groceries? I know this can be time consuming, so you can repeat recipes during the week to make things simpler or follow any of the other tips in this post.
Hopefully this will make more sense once you receive your book. Good luck — you can do this! Looking at the calories per meal per macro chart, women are eating just around 1, calories, per day. So that would apply if a woman is pounds or pounds? Regardless of exercise done each day? The calories would remain the same?
Women eat around calories a day on the Extreme Cycle, and those recommendations are for all women and all exercise programs. Are daily calories for lc and for hc? If so how r the breakfast different! Learn more about the differences in this post: Since the calorie and macro recommendations are a bit different for the Extreme Cycle, here are some macro percentages to aim for for the Easy, Classic, Turbo, and Fit Cycles: Hang in there — you are definitely on the right track!
Just wondering the difference between the extremes carb cycle and the others? I am 5 foot 3 inches and lbs. Do you suggest the extreme cycle? I want to lose 15 lbs in about months? You can definitely try the Extreme Cycle! Should I be using the non-fat or does it really matter? It tells me total calories burned for the day including my workout.
If I burned calories when working out, however with my steps, sleep, normal activity burned total, does that still count towards calories burned Basically do the contestants work out to burn calories in a workout or do they use their total activity etc. Chris and Heidi recommend up to 60 minutes of cardio 6 days a week.
Yes, this would be fine, but keep an eye on the serving size. Each pound of fat is calories, so you after a combined calorie deficit of calories, you should lose a pound. I used stevia vanilla flavoured drops in mine which made it much more palatable. I bought mine online as the drops are not widely available in UK shops.
I have a question I have done several rounds of the 21 days and the turbo charge I have lost 63 lbs but am now at a stand still I have not lost any weight in 3 weeks. Or by doing this we ARE doubling it. If you could please help me I start Saturday. Thank you for being my inspiration. I really want to do this correctly to achieve the highest benefit possible..
I just bought this book. I am very excited to start but oooooh sooo nervous. I am not a huge meat fan although not a vegetarian I hate vegetables and am a huge carb and junk food lover. Any tips to survive? How long does it take taste buds to adjust? I literally want to throw up eating a salad and chicken. I want my body back. After three kids, I live on sugar and have lost my hard body. I miss being fit and I need to relearn how to eat healthy. It can take your taste buds a bit of time to adjust, and you can also put your meals together as outlined in this post and that could help with your transition to carb cycling also.
I was looking through my Kindle app library and ran across your Extreme Transformation book. So I opened it up, since I had it, and started reading. This was last Wednesday, April I went shopping on Friday and got all the food for the first week and started on Saturday!
But my diet was all over the place, eating WAY too many simple carbs. I need a structured meal plan to follow and this is IT! I lost about 26 lbs about 1 year ago but have gained about 8 lbs back. I know some of that is muscle but I also know some of it is fat! I have a non-alcoholic fatty liver disease and narrowing in my carotid artery.
I need your help to learn to eat right and what exercises works best without going to the gym. Chris and Heidi would love to help you personally, but unfortunately, they are not taking on new clients at this time. But you can begin your own transformation journey today with the same program they use on their show, and you can learn about their carb cycling program in this post: And it would be best to discuss their program, or any nutrition and exercise program, with your healthcare team first, and then follow any modifications they recommend.
The exercise part of their program requires no equipment or gym membership, so that should be very helpful for you. How do you suggest I calculate my macros for high carb and low carb days to be able to implement carb cycling and macros together? To figure out grams of each macro, divide the calories by 4 for proteins and carbs, and by 9 for fats.
Plus, where would I store a total of 15 meals in a small suitcase along with all of my clothes and toiletries?? See, nothing but excuses: I know that there is a healthy girl somewhere deep down inside of me!! Can you please help!!! There are some great tips in this post, as well as an extensive list of food options in the book you can choose from to put your meals together.
I thank you so much for the wonderful articles. I am learning so much about organizing and prepping healthful meals ahead. Shopping is my evil stepmother! You are such an inspiration! I hope you really read these. Cross your fingers for us. This seems silly but for the egg salad it says 4 boiled egg white so does that mean from 4 whole eggs or just 2? I have a couple of questions when following this plan. I have a tread mill, free weights and a weight lifting machine leg press, bench press, butterfly, leg curl, lat pull down.
So my best friend is the treadmill. If I just do different intervals on the treadmill will I still lose weight or is to much of the same thing? You have everything you need as far as exercising goes the treadmill works great! Here are a couple of posts that can help get you started: I purchased the Extreme Transformations book via Kindle version, however, the lists and charts did not convert well.
Is there a way to get a paper copy of the shopping lists and trackers? You can just do it by ladle too. Hello, I should be getting my book in the mail today.
OH and being my book should get here tonight or tomm am. Is the extreme cycle similar to the turbo I. Lo-carb, Locarb, high carb , lu carb, lo carb? Heidi likes iced coffee with no sweetener and a pump of mocha. Hi there Huge fan of all of the awesome work done by Chris and Heidi. Can you please provide a list and the quantity? Also, will that affect how quickly you lose weight? You can use soy protein sources such as tofu and tempeh, and other vegetarian protein options such as hemp, bean, and pea protein.
Being in the UK some things I may struggle to get so will have to find substitutes as close as possible for some brands. Wish you were in Scotland for some coaching! Love your program and whole methodology! Love from across the pond! Welcome to carb cycling, you can do this! I know that you mention almond milk instead of skim milk.
Is it ok to use skim milk? Why is it better to use almond milk? Excited to start on this journey! Hope that answers your question — welcome to carb cycling! I am on week one of the extreme cycle and am loving it so far!
Can you recommend any alternatives? Would plain Greek yogurt 80 calories, 0g fat, 6g carbs, and 15g protein in each 5 ounce serving be a suitable substitute for protein powder in some of the recipes such as the shakes? Thanks for all the great tips and advice! Plain Greek yogurt would be a great substitute for powder in recipes like shakes. I am on week two of the Extreme transformation and am loving it.
On most days, I take recipes directly from the book to make all 5 meals. I have also used the guides at the bottom of the post to mix it up a bit. I enter the ingredients of all of the recipes in to my fitness pal.
I have a question about how the macros are adding up. Today, I followed the recipes in the book for breakfast and three other meals. I created a meal with 5 cups of air popped popcorn and a calorie protein shake that has the macro ratio the book recommends. My daily macros for today are: I thought the whole purpose of high carb days was to stay low-fat.
The two items containing the most fat were the cheese stick with dinner and the strawberry quinoa muffins. Is the macro ratio more important in individual meals vs the whole day? So sorry for your confusion! Things tend to average out over time and you should be good to go. Do you see better results than the other carb cycling program?
I really like the previous books and see if I should stick with the old cycling or try the new? You can get the fastest results with either the Extreme Cycle or the Turbo Cycle, and you can change cycles at any time. I have had success in weight loss, although I feel that starting this transformation journey the week before Easter did hamper my numbers a bit as I know that I did not stay within my calorie range of Easter Sunday.
However, everything else has been going smoothly. I find that my large muscle groups are quiet sore afterwards. Any tips for relief from the achiness? Congratulations on finishing one Extreme Cycle cycle! Depending on which mission you do and what you do at the gym, you could be overdoing it a bit on some muscle groups.
One thing to keep in mind is to not work out the same muscle groups two days in a row — give those muscles a day of rest in between workouts so they have a chance to heal and get stronger. For sore muscles, in general, a warm bath with Epsom salts as well as regular stretching can help. Any suggestions on how to stretch my dinner to lunch on a high carb day? It can be tough to use a dinner low-carb recipe for a high-carb lunch. You can put your own low-carb meals together with a protein, fat, and veggie portion, then use the leftover protein and veggies for lunch on a high-carb day plus add a portion of carbs.
Or maybe just for two meals? You can use fruit as the carb portion of any high-carb meal. I think the best way to get your daily veggies in is to invest in a juicer. This way you do not have to eat your veggies and mixing them with fruit makes them taste better. My kids think of veggie juice as medicine for their body. If the sweet potato is the only carb for a high-carb meal not breakfast , you can have about grams. Can I still drink the bode shakes with milk? On the old turbo cycle I used to drink them on high carb days as a meal.
Love your books but I have one question. On your reset week high carb week do I need to eat high carbs for my last meal or do I treat it like any high carb day and eat fat for my last meal instead?
Just made out my grocery list. I am a little nervous how big the list is!!! Will I really eat all the food for week one?? I do not want to buy all that and waste any…also what if I can not find Kodiak pancake mix?
And what are coconut aminos? Excited to start this journey…I have already lost lbs with lifestyle changes and am looking forward to getting off the next lbs. I work out 30 min on the elliptical each day.. Can I do the metabolic missions in the morning and the accelerator in the evening? Thanks for your guidance!!! You can substitute the Kodiak pancake mix with any high protein pancake mix, and you can find coconut aminos on amazon.
And be sure and take a look at the other options for meal planning in this post — they can be super helpful too! And yes, you can use the elliptical as your Accelerator, as well as any other form of cardio. Yeah, I wished I had given more thought to it and used fewer recipes. Less variety and just repeat meals 2 or 3 days, also making extra and freezing helps and cuts down on prep later on. Fortunately I have a friend who is always making food for the homeless so I gave her the heaps of produce I had leftover.
I just got it and my man and I started on Monday. We are so excited and enjoy how well laid out everything is. He is going great guns and loving it! I am enjoying it but struggling much more than he. I am doing the daily metabolic missions. I am having to modify some things quite a bit due to knee and back injuries, however, I am pushing myself and getting it done. I have about 40 pounds to lose. I know that this can work for me.
I just want to do it correctly to get the best results in the fastest manner. How much benefit comes from doing the Accelerator? You and your husband are inspiring us to make the needed healthy change in our lives! Please remember that any lasting change is all about taking those baby steps and keeping those small promises to yourself.
And a huge part of weight loss is the nutrition side, so even though your movement might be a bit limited, you can still achieve your goals! Meal prepping can also help since everything is ready to go and all portioned out for you. Hello Heidi, I just started the carb cycle but I struggle within eating 30 minutes of waking as I like to workout early in the mornings and I get an upset stomach if I eat a meal prior.
Do you have any suggestions for this. Is it ok to push my meal until 30 minutes after my workout? I have the same problem with my schedule. I love the show, the blog and all the carb cycling books! I just finished the 21 Day Transformation and lost the 10 lbs. I was hoping for! The transformation daily lessons really helped me fight my food addiction!
Normally my low carb days are Thursday and Friday, but I will be doing long runs Saturday mornings and I believe I need some carbs stored up for those runs. What do you recommend for structuring a week to someone who is training for their first marathon and looking to maintain? I appreciate your help because I want to stay on plan and keep my food addiction under control!
This is awesome — congratulations!!! You can move the weekly schedule one way or the other so that it better fits with your training program, just keep the days low- and high-carb in the same order. Good luck on your marathon! I just bought 4 of your books and so far love them. I just started the carb cycling this week. I have a couple of questions. I will eat some wild caught seafood and dairy but it has to be grass fed, cage free and I prefer to buy stuff straight from the farm so I where it came from.
Getting my proteins in can be challenging since I do not have as many protein choices. I know black beans are listed as carb, which I totally understand but can they be used as a protein substitute on occasion?
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