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Also wondering what constitutes low carb vs high carb on calories per day? You can do this! As with anything else, the more you do something, the more you learn and the better your methods become. Yes, you can add a fat to breakfast and remove carbs from dinner. I have heard only great things and i am really excited to start. Yes, this program can work with intermittent fasting. Chris and Heidi recommend eating 5 meals, spaced 3 hours apart, so in reality, you are fasting 12 hours between your last meal of the day and breakfast if you follow their program.
I was doing a lower carb type of eating but eating overnight oats right before my workouts. I am slowly adding carbs back in such as apples and pb for my snacks or a banana with a protein shake. When I did eat carbs I kept them clean and stuck with ezekiel english muffins, brown basmati rice and sweet potatoes. I would like to try this but wondered which type of carb cycling would benefit me the most.
Typically i workout Monday through Friday. Weekends is where i struggle to eat the best. The important thing is to eat the extra calories. I have the transform app and the plan suggested for me is the turbo cycle. How long do I need to try this before seeing results? It is VERY common to be surprised at the amount of food you should be eating to reach your goals! Your meal plan is totally customized to you and your goals, and so you can feel confident that if you eat all of that delicious food, you will achieve your goals!
You can totally do this! I have the Transform App and I asked a? Im wondering how my protein shake I purchase should look as far as macronutrients.
There are so many on the market. I have some Shakeology at home and that has about 15 g of carbs. I dont know if that is good or bad for low carb days. Thanks and Merry Christmas! We recommend low fat less than 3g , low carb less than 5g , with around g of protein per serving. Other than that, go with what you like best!
How do you figure out how many carbs in grams you are supposed to have on both high and low carb days to lose weight? I follow macros so I know no less than 1 gram per body weight for protein and that never changes.
I hope this helps! I truly appreciate it…. I need your expertise on how to manage turbo cycling with my workout routine….. I keep it at with low carb and high fats so technically, most of time I have 3 days high carbs 4 days low carb. How can I apply turbo cycle with my workout routine?
Have you heard about the Extreme Cycle? This one might help also: With your workout schedule, your body might really need those extra calories…just a thought. I was wondering the same thing. I have 3 days of lifting, 3 days high impact cardio and one day yoga. High carbs on lifting days, low carbs the rest of days. So extreme cycling could be better for my needs? Heidi said that reword meals are important.
Afraid that one day of extra calories or extra carbs will ruin everything! Reward Meals are super important! They take care of any cravings you have and they reset your metabolism to keep you progressing towards your goals. That one day of extra calories actually helps you!
Should I get one with whey or without? Im hoping to find a good this weekend at gnc. Welcome to carb cycling! For protein powders in general, we recommend low fat less than 3g , low carb less than 5g , with around g of protein per serving. I just started the turbo cycle and I wanted to also keep track of my macros. I would love to know what my macros should look like on both low and high carb days. For the Turbo Cycle, simply follow the portion size guide in this post: No matter which cycle you follow, you can totally do this!
I am a little confused, In the turbo cycle there are 2 High carb days and one reward day. That is the same amount that I have in my cycle I previously posted.
All I did was switch the days around to conform to my rest and workout days. So I have the same amount of high and low carb days as the turbo, why would I switch to the classic? And your weight can definitely fluctuate depending on the day carbs do retain water and your workout exercised muscles can retain water.
This post can be helpful: I have been doing the app for a week now on weight loss, but I want to change to turbo. Can I do that? You should be able to change your program by going to the Me page, then click on Program and go from there. Hi there, I have a question about the veggies recommended for each meal.
It helps keeps us accountable! And we also recommend you follow the portion size guides for each meal also to make sure your body is getting all the nutrition you need to be healthy and to achieve your transformation goals. Just a quick question on portions.
In the book it says that a low carb meal would be a portion of protein, portion of fat, and optional vegies and a high carb meal would be a portion of protein, a portion of carbs and optional vegies.
Thank you so much for your response — I really appreciate it! Indecently, after I left the comment I bought Choose to Lose which i have nearly finished. Now I am a bit torn as to whether to switch to that plan or continue as I am! Over the past year and a half i have lost 40 pounds but i have completely plateaued for the last 6 months despite exercising 6 days a week, weights and cardio, and eating low carb. You can follow whichever carb cycle will work best for you, and you can change cycles at any time!
We do recommend doing the slingshot week every 4 weeks. I bought the Extreme Transformation book and as I already tend to eat low carb, I thought i would try the Turbo Cycle straight away. In the book it just says that in order to switch from Extreme to Turbo you replace two of the high-carb days with low-carb days which is what i have been doing. However, in another comment on the Turbo plan , I read that you are not meant to be having fat with breakfast, is this correct?
I have been following the breakfast recipes in the Extreme Transformation book which contain fat so does this mean i am overeating? I also always have a low carb dinner on my high carb days, should this be high carb if i am following the turbo plan?
I am now in my third week and have not lost any weight since week one although I am already in the healthy bmi range so perhaps it will take longer? Other than breakfast I tend to build my own meals so would like clarification on this. Apologies for the long post but i do have one final comment, as i am from the UK, it would be amazing if you could give the portions in grams as well as cups!
It;s quite difficult to plan and shop in advance when you have to use a cup to measure everything out! For the acceptable foods list, this is not an all-inclusive list, so use it to help you make your food choices. And you can definitely eat foods that are not on this list. And the fewer pounds you have to lose, the longer it can take to lose those pounds, so keep following the plan, be patient with yourself, and you will achieve your goal!
Obviously fruit is the key here but thats not easy to work with on the low carb days…any suggestions? Some people also add some unsweetened cocoa powder too. On the Turbo Cycle, you can eat up to 1, extra calories on your Reward Days, so aim for up to 2, calories on that day. And these 2, calories can be any foods! Eating calories of whatever just seems counteractive to me.
I understand and realize that having a reward meal is beneficial in resetting your metabolism. Having a meal of maybe calories of what ever added in and eating the left over calories of good carbs, protein, and fat to me sounds more beneficial than going off the deep end for an entire day. Again, I am not saying this is incorrect, I am just looking for clarity in logic behind that concept. If you can explain to me I would greatly appreciate it. Because I for one would be in absolute heaven if I could take a trip to a mexican food restaurant and eat me some taquitos!
Especially with out sabotaging my hard work during the week. The important thing is to eat those extra calories, and we recommend you do what works best for you. Some people can do treats all day and be right back on track the next day, others have a hard time doing this. This is your chance to satisfy any cravings you may have, relieving any feelings of restriction. I hope that helps! Thanks for the reply, and explanation of my question.
I have a lot of muscle so I keep my calories at on high carb days and on low carb days. My question is that, in keeping my cycle in line with my lifting and cardio days it looks like this: So my carb cycle looks like this: Monday, low Tuesday, high Wednesday, low Thursday, high Friday, low Saturday, low Sunday, reward Can you please look at my workout and my carb cycle and tell me if that looks sufficient as compared to my calorie intake above.
I have exactly 5 weeks before my vacation and want to drop as much body fat as possible. It has been a while since I have cycled so I am sorry for the long post. You might want to try the Classic Cycle: In your outline, you only have 2 high carb days, which is not enough per our carb cycling program. Give it a try? Is there a formula I could follow to figure my macros for both high and low carb days specifically for my weight, height, age, etc? We do have some numbers available for the Extreme Cycle, and you can learn about these here: It offers a totally customized meal and workout program that adjusts as you progress towards your goals.
If this keeps happening, you might want to track portion sizes and calories too just to make sure. I have a question, just downloaded the App and I thought the calorie brackets were and but when I put in my weight it has me at alot higher number than those.
And it is VERY common to be surprised at the amount of food you should be eating to reach your goals! I currently workout at Orangetheory Fitness 5 days a week. I have lbs I need to shed, but my weight loss has stalled out for about the past 90 days. I take a 90 minute class on Sundays, and a 60 minute class on Tuesday, Wednesday, Thursday, and Saturday. So can you do the Turbo Cycle while doing 3 full body workouts weekly?
Give it a try! I have a lot of weight to lose. I keep reading your blog and every time I feel like I know which one is best I become undecided again. Any help would be awesome! Both of these cycles are our fastest weight loss cycles, so either can work. I am doing the Turbo Cycle and often have no time to prepare a meal 2 special needs kiddos at home!
I often do a protein shake usually Premier Protein as my protein serving, but I noticed that Quest Bars are also approved. I am unsure how to count these. They have cal, 8 g fat, 22 g carbs 15 fiber , and 20 g protein.
Also, I like to count Macros as well as calories since I have portion control issues ;. Outside if breakfast which is always a carb serving, should the rest of the meals have equal ratios or does it not matter as long as the end numbers are the same?
And you are correct, outside of breakfast, on low carb days, the ratios should be the same. That makes it so much easier! Which cycle is best for rapid weight loss? I have approx lbs to loose.
I purchased the transform you app, and I am doing the advanced physique plan. I am eating according to my macros in the plan for high carb and low carb days but doing the turbo cycle plan. According to that it states low carb should be calories and high carb But the my macros in the app are way more. What should I be following?
The macros in the app seem sufficient but I want to make sure I see results. The calorie recommendations in the book are very general, although they do work for weight loss. Please click YES, and let the program do its work!
On Reward day i know we are allowed an extra 1, calories, so what is our total calories for the day? Can you please help me figure this out. Hope this helps — you can do this! 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 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 lbs total. Am I not giving it enough time? Any input would be appreciated. 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. 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. 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. I did the Turbo Plan a few years ago and lost 45 lbs calories a day approx 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 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? I exercise, but only moderately. 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?
Androgens or AAS are one of three types of sex hormone agonists , the others being estrogens like estradiol and progestogens like progesterone. AAS were synthesized in the s, and are now used therapeutically in medicine to stimulate muscle growth and appetite , induce male puberty and treat chronic wasting conditions, such as cancer and AIDS.
The American College of Sports Medicine acknowledges that AAS, in the presence of adequate diet, can contribute to increases in body weight , often as lean mass increases and that the gains in muscular strength achieved through high-intensity exercise and proper diet can be additionally increased by the use of AAS in some individuals. Health risks can be produced by long-term use or excessive doses of AAS. Ergogenic uses for AAS in sports , racing , and bodybuilding as performance-enhancing drugs are controversial because of their adverse effects and the potential to gain unfair advantage in physical competitions.
Their use is referred to as doping and banned by most major sporting bodies. Since the discovery and synthesis of testosterone in the s, AAS have been used by physicians for many purposes, with varying degrees of success.
These can broadly be grouped into anabolic, androgenic, and other uses. Most steroid users are not athletes. AAS have been used by men and women in many different kinds of professional sports to attain a competitive edge or to assist in recovery from injury. These sports include bodybuilding , weightlifting , shot put and other track and field , cycling , baseball , wrestling , mixed martial arts , boxing , football , and cricket.
Such use is prohibited by the rules of the governing bodies of most sports. AAS use occurs among adolescents, especially by those participating in competitive sports. It has been suggested that the prevalence of use among high-school students in the U. The AAS that have been used most commonly in medicine are testosterone and its many esters but most typically testosterone undecanoate , testosterone enanthate , testosterone cypionate , and testosterone propionate ,  nandrolone esters typically nandrolone decanoate and nandrolone phenylpropionate , stanozolol , and metandienone methandrostenolone.
Designer steroids are AAS that have not been approved and marketed for medical use but have been distributed through the black market. There are four common forms in which AAS are administered: Oral administration is the most convenient. Testosterone administered by mouth is rapidly absorbed, but it is largely converted to inactive metabolites, and only about one-sixth is available in active form. This modification reduces the liver's ability to break down these compounds before they reach the systemic circulation.
Testosterone can be administered parenterally , but it has more irregular prolonged absorption time and greater activity in muscle in enanthate , undecanoate , or cypionate ester form. These derivatives are hydrolyzed to release free testosterone at the site of injection; absorption rate and thus injection schedule varies among different esters, but medical injections are normally done anywhere between semi-weekly to once every 12 weeks.
A more frequent schedule may be desirable in order to maintain a more constant level of hormone in the system. In addition, because estered testosterone is dissolved in oil, intravenous injection has the potential to cause a dangerous embolism clot in the bloodstream.
Transdermal patches adhesive patches placed on the skin may also be used to deliver a steady dose through the skin and into the bloodstream. There is also the risk that an intimate partner or child may come in contact with the application site and inadvertently dose himself or herself; children and women are highly sensitive to testosterone and can suffer unintended masculinization and health effects, even from small doses.
Injection is the most common method used by individuals administering AAS for non-medical purposes. The traditional routes of administration do not have differential effects on the efficacy of the drug. Studies indicate that the anabolic properties of AAS are relatively similar despite the differences in pharmacokinetic principles such as first-pass metabolism.
However, the orally available forms of AAS may cause liver damage in high doses. Known possible side effects of AAS include: Depending on the length of drug abuse, there is a chance that the immune system can be damaged. Most of these side-effects are dose-dependent, the most common being elevated blood pressure , especially in those with pre-existing hypertension. AAS have been shown to alter fasting blood sugar and glucose tolerance tests.
A number of severe side effects can occur if adolescents use AAS. For example, AAS may prematurely stop the lengthening of bones premature epiphyseal fusion through increased levels of estrogen metabolites , resulting in stunted growth. Other effects include, but are not limited to, accelerated bone maturation , increased frequency and duration of erections, and premature sexual development. AAS use in adolescence is also correlated with poorer attitudes related to health.
Probably carcinogenic to humans. Other side-effects can include alterations in the structure of the heart , such as enlargement and thickening of the left ventricle , which impairs its contraction and relaxation , and therefore reducing ejected blood volume. AAS use can cause harmful changes in cholesterol levels: AAS use in adolescents quickens bone maturation and may reduce adult height in high doses.
There are also sex-specific side effects of AAS. Development of breast tissue in males, a condition called gynecomastia which is usually caused by high levels of circulating estradiol , may arise because of increased conversion of testosterone to estradiol by the enzyme aromatase. This side-effect is temporary; the size of the testicles usually returns to normal within a few weeks of discontinuing AAS use as normal production of sperm resumes. Female-specific side effects include increases in body hair , permanent deepening of the voice, enlarged clitoris , and temporary decreases in menstrual cycles.
Alteration of fertility and ovarian cysts can also occur in females. Kidney tests revealed that nine of the ten steroid users developed a condition called focal segmental glomerulosclerosis , a type of scarring within the kidneys. The kidney damage in the bodybuilders has similarities to that seen in morbidly obese patients, but appears to be even more severe.
High doses of oral AAS compounds can cause liver damage. A review in CNS Drugs determined that "significant psychiatric symptoms including aggression and violence, mania , and less frequently psychosis and suicide have been associated with steroid abuse.
Long-term steroid abusers may develop symptoms of dependence and withdrawal on discontinuation of AAS". Recreational AAS use appears to be associated with a range of potentially prolonged psychiatric effects, including dependence syndromes, mood disorders , and progression to other forms of substance abuse, but the prevalence and severity of these various effects remains poorly understood.
Large-scale long-term studies of psychiatric effects on AAS users are not currently available. DSM-IV lists General diagnostic criteria for a personality disorder guideline that "The pattern must not be better accounted for as a manifestation of another mental disorder, or to the direct physiological effects of a substance e. As a result, AAS users may get misdiagnosed by a psychiatrist not told about their habit. Affective disorders have long been recognised as a complication of AAS use.
From the mids onward, the media reported "roid rage" as a side effect of AAS. A review determined that some, but not all, randomized controlled studies have found that AAS use correlates with hypomania and increased aggressiveness, but pointed out that attempts to determine whether AAS use triggers violent behavior have failed, primarily because of high rates of non-participation. Compared with individuals that did not use steroids, young adult males that used AAS reported greater involvement in violent behaviors even after controlling for the effects of key demographic variables, previous violent behavior, and polydrug use.
The drug response was highly variable. The mechanism of these variable reactions could not be explained by demographic, psychological, laboratory, or physiological measures. A study of two pairs of identical twins, in which one twin used AAS and the other did not, found that in both cases the steroid-using twin exhibited high levels of aggressiveness, hostility, anxiety, and paranoid ideation not found in the "control" twin.
The relationship between AAS use and depression is inconclusive. There have been anecdotal reports of depression and suicide in teenage steroid users,  but little systematic evidence. A review found that AAS may both relieve and cause depression, and that cessation or diminished use of AAS may also result in depression, but called for additional studies due to disparate data.
Androgens such as testosterone , androstenedione and dihydrotestosterone are required for the development of organs in the male reproductive system , including the seminal vesicles , epididymis , vas deferens , penis and prostate. The pharmacodynamics of AAS are unlike peptide hormones.
However, as fat-soluble hormones, AAS are membrane-permeable and influence the nucleus of cells by direct action. The pharmacodynamic action of AAS begin when the exogenous hormone penetrates the membrane of the target cell and binds to an androgen receptor AR located in the cytoplasm of that cell. From there, the compound hormone-receptor diffuses into the nucleus, where it either alters the expression of genes  or activates processes that send signals to other parts of the cell.
The effect of AAS on muscle mass is caused in at least two ways: It has been hypothesized that this reduction in muscle breakdown may occur through AAS inhibiting the action of other steroid hormones called glucocorticoids that promote the breakdown of muscles. As their name suggests, AAS have two different, but overlapping, types of effects: Some examples of the anabolic effects of these hormones are increased protein synthesis from amino acids , increased appetite, increased bone remodeling and growth, and stimulation of bone marrow , which increases the production of red blood cells.
Through a number of mechanisms AAS stimulate the formation of muscle cells and hence cause an increase in the size of skeletal muscles , leading to increased strength. The androgenic effects of AAS are numerous. Depending on the length of use, the side effects of the steroid can be irreversible. Processes affected include pubertal growth, sebaceous gland oil production, and sexuality especially in fetal development.
Some examples of virilizing effects are growth of the clitoris in females and the penis in male children the adult penis size does not change due to steroids [ medical citation needed ] , increased vocal cord size, increased libido , suppression of natural sex hormones , and impaired production of sperm.
Men may develop an enlargement of breast tissue, known as gynecomastia, testicular atrophy, and a reduced sperm count.
Compounds with a high ratio of androgenic to an anabolic effects are the drug of choice in androgen-replacement therapy e. This disassociation is less marked in humans, where all AAS have significant androgenic effects. A commonly used protocol for determining the androgenic: The VP weight is an indicator of the androgenic effect, while the LA weight is an indicator of the anabolic effect.
Two or more batches of rats are castrated and given no treatment and respectively some AAS of interest. Animal studies also found that fat mass was reduced, but most studies in humans failed to elucidate significant fat mass decrements. The effects on lean body mass have been shown to be dose-dependent. Both muscle hypertrophy and the formation of new muscle fibers have been observed.
The hydration of lean mass remains unaffected by AAS use, although small increments of blood volume cannot be ruled out. The upper region of the body thorax, neck, shoulders, and upper arm seems to be more susceptible for AAS than other body regions because of predominance of ARs in the upper body.
After drug withdrawal, the effects fade away slowly, but may persist for more than 6—12 weeks after cessation of AAS use. Overall, the exercise where the most significant improvements were observed is the bench press. The measurement of the dissociation between anabolic and androgenic effects among AAS is based largely on a simple although arguably unsophisticated and outdated model involving rat tissue bioassays.
The intracellular metabolism theory explains how and why remarkable dissociation between anabolic and androgenic effects can occur despite the fact that these effects are mediated through the same signaling receptor, and of course why dissociation is invariably incomplete. An animal study found that two different kinds of androgen response elements could differentially respond to testosterone and DHT upon activation of the AR.
Changes in endogenous testosterone levels may also contribute to differences in myotrophic—androgenic ratio between testosterone and synthetic AAS.
Testosterone can be metabolized by aromatase into estradiol , and many other AAS can be metabolized into their corresponding estrogenic metabolites as well. The major effect of estrogenicity is gynecomastia woman-like breasts. AAS are androstane or estrane steroids.
As well as others such as 1-dehydrogenation e. The most commonly employed human physiological specimen for detecting AAS usage is urine, although both blood and hair have been investigated for this purpose. The AAS, whether of endogenous or exogenous origin, are subject to extensive hepatic biotransformation by a variety of enzymatic pathways.
The primary urinary metabolites may be detectable for up to 30 days after the last use, depending on the specific agent, dose and route of administration. A number of the drugs have common metabolic pathways, and their excretion profiles may overlap those of the endogenous steroids, making interpretation of testing results a very significant challenge to the analytical chemist. Methods for detection of the substances or their excretion products in urine specimens usually involve gas chromatography—mass spectrometry or liquid chromatography-mass spectrometry.
The use of gonadal steroids pre-dates their identification and isolation. Medical use of testicle extract began in the late 19th century while its effects on strength were still being studied. In the s, it was already known that the testes contain a more powerful androgen than androstenone , and three groups of scientists, funded by competing pharmaceutical companies in the Netherlands, Germany, and Switzerland, raced to isolate it. The chemical synthesis of testosterone was achieved in August that year, when Butenandt and G.
Wettstein, announced a patent application in a paper "On the Artificial Preparation of the Testicular Hormone Testosterone Androstenoneol. Clinical trials on humans, involving either oral doses of methyltestosterone or injections of testosterone propionate , began as early as Kennedy was administered steroids both before and during his presidency.
The development of muscle-building properties of testosterone was pursued in the s, in the Soviet Union and in Eastern Bloc countries such as East Germany, where steroid programs were used to enhance the performance of Olympic and other amateur weight lifters.
In response to the success of Russian weightlifters, the U. The new steroid was approved for use in the U. It was most commonly administered to burn victims and the elderly.
The drug's off-label users were mostly bodybuilders and weight lifters. Although Ziegler prescribed only small doses to athletes, he soon discovered that those having abused Dianabol suffered from enlarged prostates and atrophied testes. Three major ideas governed modifications of testosterone into a multitude of AAS: Androgens were discovered in the s and were characterized as having effects described as androgenic i.
Although anabolic steroid was originally intended to specifically describe testosterone-derived steroids with a marked dissociation of anabolic and androgenic effect, it is applied today indiscriminately to all steroids with AR agonism-based anabolic effects regardless of their androgenic potency, including even non-synthetic steroids like testosterone itself.
The legal status of AAS varies from country to country: Unlawful distribution or possession with intent to distribute AAS as a first offense is punished by up to ten years in prison. Those guilty of buying or selling AAS in Canada can be imprisoned for up to 18 months. In Canada, researchers have concluded that steroid use among student athletes is extremely widespread.
A study conducted in by the Canadian Centre for Drug-Free Sport found that nearly 83, Canadians between the ages of 11 and 18 use steroids. AAS are readily available without a prescription in some countries such as Mexico and Thailand. The history of the U.
The same act also introduced more stringent controls with higher criminal penalties for offenses involving the illegal distribution of AAS and human growth hormone. By the early s, after AAS were scheduled in the U. In the Controlled Substances Act, AAS are defined to be any drug or hormonal substance chemically and pharmacologically related to testosterone other than estrogens , progestins , and corticosteroids that promote muscle growth.
The act was amended by the Anabolic Steroid Control Act of , which added prohormones to the list of controlled substances , with effect from January 20, In the United Kingdom, AAS are classified as class C drugs for their illegal abuse potential, which puts them in the same class as benzodiazepines.
Part 1 drugs are subject to full import and export controls with possession being an offence without an appropriate prescription. There is no restriction on the possession when it is part of a medicinal product. Part 2 drugs require a Home Office licence for importation and export unless the substance is in the form of a medicinal product and is for self-administration by a person.
Many other countries have similar legislation prohibiting AAS in sports including Denmark,  France,  the Netherlands  and Sweden.
United States federal law enforcement officials have expressed concern about AAS use by police officers. It's not that we set out to target cops, but when we're in the middle of an active investigation into steroids, there have been quite a few cases that have led back to police officers," says Lawrence Payne, a spokesman for the United States Drug Enforcement Administration. Following the murder-suicide of Chris Benoit in , the Oversight and Government Reform Committee investigated steroid usage in the wrestling industry.
The documents stated that 75 wrestlers—roughly 40 percent—had tested positive for drug use since , most commonly for steroids. AAS are frequently produced in pharmaceutical laboratories, but, in nations where stricter laws are present, they are also produced in small home-made underground laboratories, usually from raw substances imported from abroad.
As with most significant smuggling operations, organized crime is involved. In the late s, the worldwide trade in illicit AAS increased significantly, and authorities announced record captures on three continents. In , Finnish authorities announced a record seizure of