Carb Cycling: The Turbo Cycle

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Thanks for the reply, and explanation of my question. The calorie recommendations are a bit different for the Turbo Cycle, so aim for these macro percentages: Just wanted to check before I make the switch! Lemon Chicken drizzled with salad dressing. Walt has been excellent on answering the few questions I have had. I have recently started the Turbo carb cycle, but am concerned that I need to tweak something.

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Click here for our coverage. Despite Adria being a small track with lots of corners the Factory car finished 7th in the first race and 11th in the second one. The Factory car finished 8th in the first race and 7th in the second one. B7 Bi-Turbo Photos 1 Slides. 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! 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?

Chris and Heidi recommend low-fat, low-carb powders with around 20 grams or protein per serving. I was wondering how many grams of protein should I be eating in the turbo cycle? And is it cal on low carb days and cal on high carb days? Follow the portion size guides check out the chart in this post: 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. How many pounds are you wanting to lose? 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?

Yes, there are some differences. For the turbo cycle will there be any fat ok breakfast? Thank you for responding so quickly! 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? Is it ok to stay with this format of the turbo cycle for several weeks before returning to the extreme? Hi Team Powell, I have so much respect for you and I am a big time fan.

Will this book be a good guide to get me on the right path? Will this book be a good guide for me? The book will show you everything you need to know and do to achieve your goals. Heidi, my husband and I have completed 3 full extreme cycles with the slingshot week. How long would you recommend staying with the turbo cycle before going back to the extreme? You both are doing awesome! You can start the Turbo Cycle now! We wish you both the best!

I am a long time fan of you! And I need help. 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? You can work out whenever fits into your schedule during the day. I recently had my body fat measured and my BMR was around Should I adjust your caloric recommendation to be cal on my high days and cal on my low days?

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! These calorie recommendations should work for you. And since there is up to an hour of cardio built into each day, you should be good to go.

While on the turbo cycle do you recommend eating a low carb meal on meal five for the the high carb days Wednesday and Saturday like the extreme cycle suggests for high carb days? The Turbo Cycle is a bit different, so meal 5 on high carb days is a high carb meal, and meal 5 on low carb days is a low carb meal.

Hi there, I had some good results carb cycling in the past and came across Heidy and Chris- loving what i have read so far and from the book. I have 2 concern that i have noticed the last time i tried this extreme cycle for a few weeks. Here are a couple of posts that can help you figure out your ideal meal schedule: Hope they help — you can do this! I love the Ezekiel bread, but I do find it slightly dry: On the Turbo Cycle how many calories per meal do I have?

Are we able to use any of the recipes from the extreme transformation book? You can use the low and high carb meals, although for women, the calorie recommendations are a bit different on the Turbo Cycle. On the Turbo Cycle, women eat cals on low carb days and cals on high carb days. Here are the recommended macro percentages for the Turbo Cycle: What do you recommend if Im on the extreme cycle?

Here are the macro percentage recommendations for the Extreme Cycle: I have some leftover protein bars nutrition: Would those be ok for either a high or low carb meal replacement? For high carb days, fat free but with sugar? These protein bars could be eaten for high carb meals. For salad dressings, Chris and Heidi recommend low-fat or fat-free dressings with as little sugar as possible for all of their meals. I have a couple questions.

Would PB2 powder count as a flavoring or fat? Are the est 2C of veggies 2 fistfuls cooked weight or raw? And for powdered peanut butter, 4. Do you know if there are any approved meal replacement shakes etc that would work well for this cycling plan? Protein powder is mentioned, but I was hoping for a brand. In general, aim for low-fat, low-carb powders with around 20 grams of protein per serving. This can equal the protein portion of any meal.

Hi Heidi and Chris, I just started carb cycling on Monday of this week. I have always done low carb high protein to lose weight, so the idea of eating the good carbs is still new to me. I actually like it though. So far I have done really well with my eating. I also am a big Shaun T workout person. My go to workout right now is Insanity Max 30 I love it. I am doing the Turbo Cycle, and was wondering if on the reward day is that whole day okay to kinda slack off or just one meal of that day?

I know not to go crazy. I have noticed I have more energy since eating steelcut oats in addition to my eggs in the morning, so I think I can do this. I got at least 30lbs.

Do you think with what I have told you Iam on the right track so far? But I may have a stupid question. All the pages keep recommending calories per day regardless of which carb cycle plan you do. But no where can I find the number carbs that should be consumed each day. How many carbs per day is considered a low-carb day and how many carbs per day is considered a high carb day?

Thank you so much! Here are the recommended macro percentages for all of the carb cycles: Easy, Classic, Fit, and Turbo Cycles: You can to this! Wanted to leave my thanks here and let you guys know of my gratitude.

In reading this blog and several other pages on the different cycles. Is this for everyone no matter how much weight they have to lose? Just wondering for I have around lbs to lose to get to my goal weight and I currently workout 5 days a week burning between calories depending on if it is lifting or cardio.

We wish you the best — you can do this! I just read this blog. From what I understand low carb days are meant for rest days or cardio days only. Please let me know!! I am a Crossfitter and I have tried numerous plans to try and cut weight and keep my strength paleo, macros, etc. I am just not sure which cycle would be best for me.

I crossfit days a week. Any insight would be great!! You might want to try the Extreme Cycle http: We wish you the best! Thanks for So Much motivation. I think I could way better on my fat loss if I found it before. Thank you team Powell. 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 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. It looks like the strength training part of your program is awesome! 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. What to do on low carb days? Do I do cardio and how many days to cardio following extream carb cycle. How much fat I can expect to loose in a week? How many hours to work out. Get links to both of these in this post: Chris and Heidi recommend up to an hour of cardio each of those days.

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! Would carb cycling be something I should try? Ive talked to a few nutritionist, all of whom suggest eating more. I get around 20kk steps a day and I tend to workout at least once a day.

If eating steel cut oats and grains, even though they make me feel bloated and disgusting are the answer.. I just want to lose this last bit of weight. 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.

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. 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. If it does than which cycle is best for me. 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 http: There is some great info in this post that could help too: 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. Chris and Heidi have had several clients with PCOS who have had success with carb cycling, but only after working with their healthcare teams. Do I need to eat 2 fist sized portions of fibrous green veggies every single meal on both high carb and low carb days?

Juicing keep the fiber! Hello, I am starting carb cycling today and going with the Turbo. My question is calorie intake. Currently on my high carb day I am at As well as breastfeeding..

I am breast feeding, but I want to try and incorporate cycling to help with losing my baby weight. For women, we recommend calories on low carb days and calories on high carb days for the Easy, Classic, Turbo, and Fit Cycles. I have been trying to read and research about carb cycling. My macros are currently C. 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.

We wish you the best in losing those last 5 pounds! 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? I drink a protein powder after workouts 3 days a week.

Would this be considered a morning snack and one of my meals? For cottage cheese, low fat is a great protein option. My name in Kelly, I have had a difficult time for about 10 years now to lose weight and keep it off. I have spent money at weight loss clinics just to come out losing the weight but putting it back on. This past Monday I decided to start using the Turbo Cycle of this program. I just wanted to write to say that and to say I cannot wait for EWL to start again…the show is so motivational and I miss it a lot.

I am a huge fan of you guys! I, of course, watch the show. But I work in a public library where your books pass by my desk regularly. I finally decided to give this plan a try. As soon as I leave work, I get home to two small kiddos so my night is usually consumed when I unlock my front door. You know the feeling, ha! Thank you so much for the amazing blog and inspiration you give on a daily basis! Do you make sure you are working out on your reward day and high carb days?

I drink shakeology in the morning. I know it counts as a carb and a protein but only has calories. All together you are suppose to have of carbs and protein. Can I add a fruit to add the 80 calories? On low carb days I have Vega which is a very low carb protein shake but I am a big shakeology drinker.

Also I noticed that on low carb days woman are suppose to have calories all together but if you add up the calories per meal from the chart it equals Last but not least should we include calories from veggies and marinara sauce and deduct from somewhere else?

My name is Ali. I am a wife, and a mother to the most amazing 5 littles some not so little anymore there has ever been! I would make my video, see myself, and in pure disgust I would delete the video, shred the application and found comfort in more food.

I never did find the courage to send one in. About 6-ish years ago I bought Choose to Lose. I read it in one day and started my carb cyling journey with Chris. I struggled to stay relaxed and not stressed about what I was eating and everything I put in my mouth. I then began the awful habit of weighing every. This was and still is pure torture!

I recently bought Choose More, Lose More read it again in just under a day. Since that fateful day we have been plugging along for the last 6 months trying to adjust to our new way of life. What I have quickly come to realize is we have no one to rely on with his new medical needs. Both of our families have stated multiple times that they want nothing to do with it. Not only for our son, but the other 4 as well. I want to LIVE my life with my family!

I sure was hoping you both could help a sister and brother out! Thanks for these posts, it helps me try and put it all together. I just bought your book Extreme Transformation, should be here tomorrow! I was just curious as to which plan you think would be better for me. I Crossfit x per week. Exercise is built into each day Monday-Saturday, so you should be good to go! I am interested in doing the Turbo plan to lose these last, very stubborn 10 pounds. I work out heavily with weights every time I to the gym, which is x per week.

The Turbo plan consists of 2 low carb days to 1 high carb day. Do you think I will still lose fat, while increasing muscle mass on this plan? Or you might want to try the Extreme Cycle, which has 4 high carb days in a row: Thank you for this! I have done low-carb regiments in the past but they have left with me with not enough energy for my daily physical demands i work full-time in an office during the day and dance 5 times a week, 1. I have two questions: I wake up at 7am and eat fairly immediately.

And then eat every 3 hours from there 10am, 1pm, 4pm, 7pm. My dance classes are 8pm What would you recommend I do? I am still in the process of reading choose more, lose more. In the first place I would like to thank you for bringing and explaining us this awesome way of how to loose unwanted fat, without starving or cutting off any significant food.

Hence why I have perhaps a dumb question …. And please congratulate your mom on her weight loss! I track all of my food on MyFitnessPal. That really depends on your goals, since those numbers can be different for each person. This will give you the correct number of grams of each macro to aim for for the day. I was wondering if Keto Diet and Turbo cycle is pretty much the same? Which burns fat the fastest? We do know that many, many people have had great results following the Turbo Cycle, so give it a try!

I have been doing the Turbo Cycle for a while now and lost 36kgs but it has stopped.. I have stopped at kg I think. What should I do? Have you been doing the Slingshot Week every 4th week? If so, try a different cycle for a few weeks to get your body out of its routine. And congratulations on losing 36 kgs! I was just wondering if carb cycling is suggested for prediabetics or people that have issues with blood sugar. I am not quite a diabetic but I have been looking for a new lifestyle that would help me lose weight and prevent diabetes and potentially reverse my prediabetics.

I was thinking about doing the turbo program but I wanted to make sure it was something that would still be recommended for someone with my condition. I am 51 years old and have been working out with a trainer for about a year. I have lost 40 over the course of a year and a half. I have seemed to hit a plateau, the last few months.

I was wondering if you think the carb cycling would work for me? I was looking at the turbo. As you probably know after 50 it becomes really hard to lose weight. I am very frustrated and am at the point of giving up, I would like to get down to at least I would love to know your thoughts. Carb cycling could definitely work for you, so go for it! Can you do turbo carb cycling while lifting heavy at the gym 4 days a week?

The day off should I go completely low? Also should we leave the macro calculator and following the portion guideline set out in the book? I tried to change my work out and vary the meals , but can not get over the plateau effect. I used immediately the turbo , for all three cycles ; what do you think the best course for a change?

Are you doing the Slingshot Week every 4th week? And you can change cycles at any time, so that might be an option for you too for a few weeks. If we are counting macros on this program why then do we go by the portion size guide? And according to the macro calculator Heid posted says I should be in taking more calories than the recommended I hear amazing things about cycling and want to try but have a question. I occasionally go out after work with coworkers and we will have wine or margaritas.

There are some vegatarian options, and you can always substitute vegetarian options for many of the meat-based options in the recipes. And you can also put your own meals together — check out the chart in this post: Hello — I bought the book Choose to Loose and have been following the turbo cycle. I am getting into my groove in week 2… I realize you promote portion sizing with general guidelines to stay around calories for LC days and for HC days for women.

Being a numbers person, I am pretty tied to the numbers and also the macros to try to maximize my results. So sorry to hear about this! We hope you recover quickly! I usually fast before these 5am workouts, is this okay to eat my first meal after I workout at 6am…. Learn more about maintenance in this post: This is a praise report and a big thank you to team Powell and support team! Gather all the turbo cycle information and what I needed to do to make that big change. Original weight , now and and not stopping!

The best part of sticking with it and accomplishing your goals is the way you feel mentally I think. We are on this journey at the same time. Continued blessings to your health journey.

I have been doing turbo cycle for about months and the results are amazing. However, since you dont mention it, I will ask. Is this the best cycle for losing overall body fat, or is the Extreme Cycle better? Tell me if Turbo Cycle is the optimal way to lose the stubborn fat on my body and will shed the extra pounds on my lower portion of stomach and obliques. I am doing this 3 weeks and then pause 1 week then continue again. The goal is 85kg currently down from And I am doing intervals after training AND circuit training, so this is something I take very seriously.

My question is on the meal prep. With that I got an attached PDF file with all the different acceptable foods broken out into calorie portions. However, if i use the Hand Measurements vs. Which one should I go off of, the hand portions or cooking measurements?

Also, on the Turbo cycle, can i just stick to the 2 fist fulls of veggies on the 3rd lunch meal and 5th dinner meal? Follow those portion guides, and you should be good to go! Had a few questions regarding the turbo cycle. Also can you spread your extra calories though out the day as well? Should there be a certain amount of carbs I should stay in between too? On your reward day, you can eat anything you want up to an extra calories for a total of calories.

I have a question can you switch every week or every 2 weeks your carb cycling plan? Turbo Cycle Week two: Extreme Cycle Week three: Classic Cycle Week four: Easy Cycle Week five: For example, on today low carb , I ate oatmeal and turkey bacon, and for my second meal, I ate a kale salad with tomato, grilled chicken, and red pepper, with olive oil and pepper. Here are some healthy fat options for carb cycling: Any advise you can give would be appreciated.

It might be a good idea to discuss this program with your healthcare team and then follow their recommendations as far as serving sizes are concerned. Does the calorie for HC day is higher and low calorie during LC day?

Lastly, how many calorie can i consumed during reward day so that it will not sabotage my whole week diet?? On the Turbo Cycle, women eat calories on low-carb days and calories on high-carb days, and men eat calories on low-carb days and calories on high-carb days. For your reward day you can eat an extra calories over your high-carb day allotment. Hi team , I would like to know how a vegan and vegetarian can follow your weight loss program.

I really wanna buy your book and follow but always stop my self only because I am vegerterian so m not sure if I will find meal suggestions for my self or not. Yes, there are some vegetarian options on the program, and you can usually substitute vegetarian protein options for meat-based options in the recipes. Hi…I have just bought and finished reading the book and I plan to begin the Turbo Cycle on Sunday this is because I want Saturday to be my free day. I work night shift 2 days per week, from 7pm to 7am.

A typical schedule looks like this for me:. So, you see, I am having a hard time figuring out how to space my meals and when to eat…on Mondays my day is broken up into 2 different sections: On Tuesdays I am okay I think because I sleep for just one period during the day and then I am awake for about hours at night, so I can spread my meals out over that time.

Also, I have no idea when to switch from the low carb to high carb days…do I switch at midnight during an awake cycle? Or do I switch when I wake up after my longest sleep? There are tons of nurses and other shift workers out there that need to lose weight and that are confused by this…thanks so much for helping my create a routine that will work with my schedule. I hope this helps — just do your best! Hi team Powell, thank you for the response. This morning Tuesday I finally dropped another 3 lbs, that would be 15 lbs in 5 weeks.

My question is, should I reset my schedule starting Thursday back to low carb for 2 days then continue the week of as normal turbo cycle or, should continue the rest of this week doing high carb and reward day and start fresh on Monday?

I really want fast results but in a healthy responsible way, I really want to see results. My family just booked a cruise in September and is really important to me to do my best, But I have no clue what is unrealistic. This is so exciting! Whether or not you begin the Turbo Cycle now or on Monday depends on when you want your Reward Day to be.

Hi team Powell, I have been on the turbo plan for about a month now, at first the weight was flying off and lost 10 lbs really fast. I am pretty active, I go to the gym every morning hours then stay busy with activities with my kids. Could I be making a mistake or is metabolism slowing down? Any suggestions are appreciated, thank you! Your rate of weight loss can be different based on how many pounds you have to lose. The less weight you have to lose, the slower your rate of weight loss will be.

Did you do the Slingshot Week? Are you doing the weekly Reward Day? For veggies, they are optional with high-carb meals. I only have the latest book by Chris and Heidi. Can I use the recipes for breakfast, high carb and low carb meals in that book to apply to this cycle? Or do adjustments need to be made? If so what are the adjustments? Do I still weigh myself on the reset day or the morning of the last low carb day of the week aka Saturday? Also should I do the slingshot every four weeks still?

High carb day slingshot or slingshot with double the carb portions as in the latest book? One last question, is the last meal of my day always low carb when doing the turbo cycle? Or do high carb days end with a high carb meal with the turbo cycle?

Just thought of another question. In the Extreme Transformation book, there is a list of the allotted calories for breakfast, high carb and low carb meals. Can I use those allotments for the meals while doing the turbo cycle?

Sorry for all the questions. The calorie recommendations are a bit different for the Turbo Cycle, so aim for these macro percentages: Are you able to tell me the calorie amount for protein, carbs and fat for breakfast, low and high carb for the turbo cycle meals?

I just found the chart with the calorie amounts to make your own meals in the extreme transformation book easier to follow. Really confused with the differences in all the books. I assumed when I finished the first 21 days from the Extreme cycle that I could drop into Turbo cycle by just swapping out two high carb for low carb days as it says in the extreme book. Hope that helps, and please let me know if you have any further questions. Thanks for answering my questions, sorry for the confusion.

I like to make sure I am doing things right. Been enjoying the recipes and have found this plan great so far! Meant to say Saturday is the morning after my last low carb day of the week. Thank you in advance!! This Turbo Cycle does follow a two low-carb days in a row plan, so that might be a good place to start.

I am doing the turbo cycle looking to lose 30 pounds then tone and lose the last 10 pounds using a different carb cycle. I have a question about the macros, I use a food tracking app and it shows that I am always going over 35g of carbs on my low days, which is the amount I read in another article I should eat. I have been doing the plan strickt and I am still getting about grams on my low days.

Or is the other article I read way underestimating the amount I should be eating? Sounds like you have some great goals! Here are some percentages you can shoot for when planning your meals: I apologize if this has been asked already, but I was wondering if you have a plan for vegans?

I really want to do the Turbo cycle, but most vegan proteins are also fats or carbs. Do you have any suggestions? There are some vegan options in carb cycling for proteins: Soy protein sources such as tofu and tempeh, and other vegetarian protein options such as hemp, bean, and pea protein. You can find it here: And Chris and Heidi are working on a new app that will be announced in the next few months.

On the Turbo Cycle, women eat calories on low-carb days and calories on high-carb days. Starting day 1 of low carb day.. I typically dont count calories, however when i do I aim for the calories. I have preplanned my meals and have already tracked them and before adding in my dinner for the day, I only have 93 calories remaining to hit obviously after dinner, I will for sure be over calories; should I be concerned over this-i have portioned everything out?

Here are some macro percentages you can aim for that can be a double check for your calorie counts: Desperately needing to lose weight. You can choose any of the cycles, but I would start with the Extreme Cycle http: And you can change cycles at any time also.

Hello, I have 2 questions. Say I cheat on a not cheat day, and am over in calories and my macros are all messed up. I am wondering if you say eat every 3 hours, but if I do that I will be over on calories. When you have a rough day, just do the best you can to stick to the plan and begin again tomorrow.

My husband told me I was not going to buy your book Choose to lose. Boy was he wrong not only did I buy it, I read it and tried it. I lost 35 lbs and 4 year later I am still down the 35 lbx.

I go to the gym 2 x a week and walk 4 days. I also work out at home with videos and in the garden. I am going to try the next step to lose the other 20 lbs. Congratulations on not only losing 35 pounds, but on keeping it off for 4 years! I am so excited. I had a question about breakfast. Can I have a hard boiled egg with a carb as opposed to just egg whites? Yes, you can have a whole egg as your protein serving with a carb and a fat for breakfast. Yesterday was my first day on the Turbo Cycle, so just to confirm, I can have a whole egg with my breakfast right?

Thank you so much!! There are a few differences between the Extreme Cycle and the other cycles. Learn about these in this post: I work out 6 days a week, weight lifting and cardio.

I track everything and eat calories a day. I am not sure what else to do or change. Still the very basics. Does that sound right or should I adjust? Good luck — you can do this! I am just getting ready to try carb cycling. I got down to After a crazy few weeks with the kids, lack of sleep , I had some issues with sticking with my diet and gained a few pounds back. I am still working with the trainer and feel like I can get back on track with the Turbo plan. I wake up at 5 am, and work out at 6am.

I usually do a small protein snack pre-workout but do not eat breakfast until after I workout. Since you suggest eating within an hour of waking, is this going to effect my results at all? I recently just bought your book, Extreme Weightloss. I have lbs to lose so I thought this was best cycle to use, but after skimming through the book I just got it today , I noticed it said the turbo cycle shows the fastest results.

Would you recommend me doing the turbo cycle since I have so much to lose? I am just over pounds and 5 ft 4 inches. How many calories should I shoot for to start out with. I have been doing the carb cycling and it is working for me but I am only pounds, my finacee is 6 ft 5 in and pounds. He is a very solid man just needs to eat better and tone up. Do you suggest he eats only calories a day also? He is a miner and I think at this calorie level he would be very weak and hungry? The daily calorie recommendations for men on the Turbo Cycle are on low-carb days and on high-carb days.

I have a question regarding fat in the morning. Is this not allowed considering it is a fat? Also I am very new to carb cycling and am nervous regarding energy for my workouts. I find I function at a higher level when I do not restrict myself to very low carb.

Is this going to affect my workouts? I a looking to lean out to show my more muscle tone. I tend to do HITT workouts with weights, and sprints, and have recently starting to incorporate super setting weight lifting into my workouts as well. Which plan would you recommend to achieve my goal? I was reading about both the extreme, turbo and fit. As a side note I am going on a vacation in May and am hoping for some major results by then, and then plan to ease into a more sustainable plan afterwards.

On the Easy, Classic, Turbo, and Fit Cycles, you eat a protein, carb, and veggie for breakfast — no fat. On the Extreme Cycle http: On all cycles, you work out at least 5 days a week, so that is taken into account for the meal plan too. I started the turbo cycle last week. I do crossfit times a week.

Anything I can do to speed up the process? I am on day 4 of my first week of the Turbo plan, which means I am on a low carb day! Normally on Fridays, I workout and focus on my legs and get a real good sweat session on. Is it okay to still workout hard on low carb days or should I keep it low key? My name is Tiffany. I need to be in the range. I have recently been told that my blood pressure and cholesterol are getting out of control. Both cycles can work, and you can change cycles at any time!

Hi, I have one other question please. I have about lbs to lose so am very overweight. I have previously been using myfitnesspal which suggest cal a day for me based on my weight and height etc. For someone of my weight, would you suggest starting with the and calories or should I reduce my calories to those as I lose the weight? We would suggest trying the and calorie recommendations, and please keep in mind that some fitness apps will add back in any calories you burn working out to your daily calorie total.

Hi, my mom has introduced me to yourselves and carb cycling and I am just waiting or your book to arrive from Amazon. I am wondering if you can please give me more info on the Reward Days. From what my mom has said these are days that you can eat what you want within moderation but I found a video on The LIst TV that the two of you did and on there you suggest that you only have 1 cheat meal on the reward day. If that is the case, the other two meals of the day do they need to be based on the high carb or low carb guidelines I am looking to do the Turbo cycle.

For the Turbo Cycle, Day 7 of every week is a Reward Day, and you can eat anything you want up to extra calories — healthy, cheat-type foods, or both! I start getting really annoyed by having to maintain the slower speeds just to maintain that heart rate. You might try adding some intervals into your workouts, and you can learn more about these here: I started the Turbo cycle two weeks ago and am loving it. I have the book as well, but still have a few questions. I know it say to eat calories on LC days and on HC days.

For example on low carb days I consumed g of protein, 72 grams of carbs, and 24 grams of fat. On HC days i had g of protein, g of carbs, and 20 grams of fat.

I feel like this is incorrect and am doing it wrong, can you clarify for me please. To figure out the percentage of a macro in a food, multiply the of grams of protein or carbs by 4, and the grams of fat by 9, and divide that number by total calories.

If you do choose to use it, remember to count those calories as they can add up pretty quickly. Hi again Team Powell. I am a vegetarian that has followed extreme and turbo cycles. I am considering switching to vegan and wondered if your list of approved proteins only consisted of vegan protein powders, tofu or tempeh?

Do you suggest either of these cycles for vegans? I have been doing the Turbo Cycle for months now and love it! I am trying to lose the last stubborn couple pounds. What cycle do you recommend? I also have two nutrition questions. What percentage of carbs, proteins and fats should my calorie intake be in low and high carbs days?

Also I workout at least 5 days a week and rotate between cardio and strength. Should my calories intake be net or gross of calories burned. Example low carb day — burned calories so I can eat calories?

The Turbo or Extreme Cycles are the best for losing the weight the fastest, so either one can work, and you can change cycles at any time. Any calories burned go towards your daily calorie deficit, which adds up to lost pounds. HI Heidi, My question is pertaining to eating breakfast within 30 min of waking up and what flexibility there is in this. I get up very early and go straight to the gym to get my workout in usually a combination of lifting and cardiovascular exercise for at least an hour.

What do you suggest to clients who train first thing in the early morning as far as nutrition goes when doing your turbo carb cycling program? Thanks for your time! You can get some great tips for eating and working out in this post: I love overnight oats and trying to make the measurements work. For carbs and 1 cup almond milk? Plus throw in a fat? I know 3 oz of protein is a serving please tell me approx how many carb grams to make one serving?

For the Extreme Cycle, you do. My nutritionist friend is actually who directed me to you and your husband for carb cycling because she believes it might be the best option for me. Now that the long explanation for my comment is out of the way hahaha… I was wondering if I would still be able to do my morning smoothie with my bit of fruit while doing the turbo cycle.

I am drinking a gallon of water a day and working out everyday. I do cardio three days 45 min. I need to only lose 15 or 20 pounds and feel really frustrated at this point. Anything I need to adjust to get better results?

The less weight you need to lose, the closer you have to watch your calorie intake. Thanks for the quick reply. I forgot to add that I do my own version of the 9 min. When do I see results and do I just stick with this turbo cycle for a month and try a new cycle after the slingshot week? After that week is that when the results will kick in? This helps to alleviate your risk of injury. Here is my carb cycling macros. You can get some ideas of the daily macros we follow in carb cycling in this post: And your macros do depend on your goals — weight loss or gaining healthy weight.

I have had the problem of my weight almost all my life. I succeed to lose from that 35 kg 20 kg witch was ineradicable and the years went and all good. Today i standing on kg on my ,5 cm and im so depressed that i dont know where to start anymore, What i need to know is: How much carbs should i eat on my low and high carbs day and what about the calories amount, i have so many questions.

I live in Finland and here what i have felt the nutritionist arent that good, i have been 3 times and no help at all, thats why i would like to give this a try Turbo carb cycling. And then what about my work out days, when im i not suppose to lift?

I miss the old me when i had energies and life lust that I have lost.