College on a Budget: Smart Tips for Saving Money

Find online degree programs

In your create your meals chart it says a high carb meal for women it says the carb can be calories. Ltd Trainee Secretary cum Coordinator. I know that you mention almond milk instead of skim milk. It is for you. He cloaks his stories of regret and oblique reminiscences in attractively homespun and often decidedly ironic philosophy, a fetching combination that yields as much intellectual as pure listening pleasure. Otherwise, everyone in the house will have to file a joint application. Since workouts are included in Monday-Saturdays on the Extreme Cycle, you should be good to go.

Product Description

Fukuoka | Japan

We recommend black coffee with no calorie sweeteners. If you do add any fats to your coffee, that option is best for low carb meals. It keeps us accountable! Which cycle would be best to follow?

Should any fruit be eaten on low carb days? One more thing, is the fat percentage calculated for smart fats only or does it include fat for all the food eaten that day? And the Turbo Cycle is awesome! And all fats are included in the counts. I am 59 years old, 5 feet, 5 inches, pounds. I am on dialysis right now 3 days a week with end stage kidney failure. I am living in an assisted living home right now and they fix all of my meals.

I have been asking for more specific meals now but I am not really getting them regularly. I have to get down to before I can get on the kidney transplant list and I really need to do this.

I also a vegetarian and only eat eggs, cod, tuna, salmon and shrimp. Any suggestions for meals I could prepare myself in my room would be very helpful. I do not have a stovetop or an oven. The charts at the end of this post can help you understand how to put together your meals as well as ideas for quick and easy meals. There are lots of great ideas in these charts!

We wish you all the best! Hello I have both books: I have had them for a while. I watch extreme weight loss ALL the time. I need motivation and help with making the carb cycling plan as simple as possible. I am only 5 foot and weigh There are some great tips in this post that make things super simple!

How many grams of carbs and proteins am I supposed to eat? I have 15 pounds to shed. I workout 4 to 5 times a week at fit body boot camp. Which is better fit turbo or extreme?

Is there a pdf or something that should have come with my Kindle version to include the weekly shopping lists?

I started the turbo cycle last week and I am very pleased with the results. That being said I see changes for the extreme cycle and I am wondering if I still follow the turbo cycle can I map my high carb and low carb days using the same formula as the extreme plan meaning stick to the lc, lc, hc, lc, lc, hc, reward but do the meal plan for lc and hc based on the extreme plan?

After baking them, the taste is good, but the texture is terrible. Did I miss something? Or do you have any suggestions of add-ins that would keep this meal on-plan and fluff my muffins up a bit?

Do my food days: Or if they are separate cycles? Forgot to add finding low carb replacement on weekends has been difficult. So thinking about changing up entire start day. Since workouts are included in Monday-Saturdays on the Extreme Cycle, you should be good to go. You can change your reset day, but always keep the days low and high carb in the same order. When you say or calories of protein.

Or are we looking at the protein n grams n multiplying grams times 4? I right now meal prep n measure everything I eat by grams n ounces according to the serving size the label states. I scan the labels of all I eat.

I do cardio kickboxing a times a week and burn anywhere from calories. Is calories enough? I have gained in the past before meal prepping because I was not eating enough.

I workout 6 days a week. Yes, you are correct. The same is true for carbs. So if i use a sauce what does that count under? The list of sauces and condiments are extras. Just keep an eye on portion sizes and be sure and track those calories too.

I did turbo cycle mid — mid and lost 5 stone in weight. I have started again on turbo again as wanting to lose more, having managed to maintain the weight loss. I live in the UK and its hard to get hold of ezkiel bread. Is it ok to use warburton thins instead as a carb portion:. Energy kJ kcal Fat 1. Hi, What would you recommend? Turbo plan or Extreme? Also following these plans, how much weight can I be expected to lose in the next two months?

I got the Extreme Cycle book and am looking forward to starting it but I have quite a few food allergies and am trying to figure out substitutions. Is there anything you know of that is comparable in protein yet dairy free? Thanks for any help! It definitely makes meal planning trickier with food allergies.

Just make sure you sub high carb for high carb, low carb for low carb, etc. What I was wondering, is what foods can I eat with the extra calories? Foods from the acceptable foods list only? I have been eating acceptable carbs off that list. Also, are lifestyle layers part of the calorie reset calories, or are the layers used as part of your regular allotted calories for the day?

I have been losing weight still and I have not scaled back my exercise. I am addicted to my workouts: I have not been using my exercise calories as food, and I am losing still! Most days I am burning calories, some days up to If I am to eat the exercise calories, should it be done closer to my most active part of my day? Also, now that I have the extra calories on top of my , how important is it for timing of when you eat them?

Is it ok to introduce the odd new food, not on the list, say, cheerios as a carb…. You can get some great info on how to structure your meals beginning on page These reward layers are explained in these pages. You can either do all reward calories for the week on one day, or split it between days as outlined in the book. As far as calories vs. And while this post talks about gaining healthy weight, the same principles can be used for maintenance.

The key is to keep calories consumed and burned as equal as possible. Hope that helps — it might take a bit of time to figure out what will work for you, but you can do it! Is there a more extensive list of foods and the category they belong in I.

There is an extensive list in the book: Votre livre sortira t il en français? Question…is there a customized calorie count should I be weighing my proteins based on my height and weight?

Or are the prescribed meals universal for all men in all sizes? Is here a macro count I can follow while still eating off the approved lists? Following a macro count helps me being a busy mom.

Chris and Heidi have figured out all your macros for you in all of their carb cycles. Would like to know what happened to the APP that was associated with your carb cycling.

Lost 30 lbs, a couple of years ago, fell off the wagon and would like to hop back on. I really liked the cycling of low to high carb days and the app help me keep track. I wondered that same thing. I loved the app, It was so helpful. That app was distributed by Vemma, so I would contact them with any questions: I just purchased Extreme Transformation and I am very excited to start the program in the new year!

It is time for a change! I had a couple of questions: It has the pictures for protein, carbs and vegetables. I just realized I had another question — I see what eggs are in both protein and fats — if I eat a whole egg, is it considered protein or is it both?

In my version of the book the hardback released last year , eggs are not included in the fats list. Egg whites and yolks are separated in the protein list since the yolk has more fat, so I would follow those guidelines. Yes, coconut oil is an approved fat. Popcorn airpopped with no butter would be considered a carb in carb cycling. I make this salad I really like.

I feel like I could make it into a carb cycle meal, but I feel like it has too much fat and maybe too many carbs in it with both the quinoa and the beets. Could you tell me what I could cut out to make this work for both hi and lo carb day?

Also, is there a way to buy just the recipes from the previous books? I am very limited on storage space! Hey Chris, I am 27 years old and I am struggling with losing weight. And I was wondering if you could give me some advice on what I can eat that I will be satisfied through the day without being hungry.

Do you have any advice for me. The meal plan for the Extreme Cycle http: Give it a try! I am just now getting started on the plan but I have a question. I work out at 5 am because that is the only real time that I truly have and it works great for my schedule. Is it a must to eat that early in the morning?

After reading the link that Heidi posted, I gave the pre-workout meal a try. I have a question about measurement s of protein in the recipes. That seems like a lot to me. I just purchased the Extreme transformation. Are there any modifications to the program for that or follow it as prescribed.

You should be good to go with the program as outlined in the book. This equals additional calories. You can split this evenly into 20 extra carbs at each of the 5 meals. And you can also add these carbs in even on low carb days. Try this for a week or two, and if you feel like you are gaining too quickly, I would just cut back on low carb days only…keeping your high days high!

Hello… Can you give me a daily total macros for the extreme cycle on high carb and low carb and rest days please? I assume at the calories per day on both days. When I try to figure it out myself there are more calories on the high carb day. Like… High carb days in the end will total…. Thank you so much!! I just want to be sure to get it right. Thanks again, Mackensie Polys. That is a typo in the book.

As for a daily macros total, you can take each of the meals in the chart and divide proteins and carbs by 4 and fats by 9 to get those macros for each meal, and then total them up for each day. Hello and thank you for getting back to me so quickly!! Thanks again and I know I am being nit picky here…sorry. For your reset day, you can eat anything you want up to extra calories on the Extreme cycle.

For your daily calories, it will change a bit either way due to what you eat, so just aim for around calories and that will make things easier for you. The way I figure it…. That hardly leaves any room for healthy fats and is pretty difficult to do. Maybe I figured it wrong…please let me know. Thank you for clarifying that!

That makes much more sense and makes it much more doable…great! I can definitely do that…lol. It makes it super easy! I am interested in doing the Extreme Cycle and am wondering if this will work following a vegan diet? Confused and have 2 questions on the extreme cycle and sling shot week 1.

Do I go 6 days and then a reward day or is it all 7 days with double carbs? No reward day 2. Do I eat carbs at dinner during sling shot. I thought I just follow a high carb day and double the carbs? There are no carbs at dinner on extreme high carb meals right? If I eat carbs at dinner, then how much? Yes, day 7 of the slingshot week is double carbs just like days Dinner is still a low carb meal. It look like so much more food when using the scale, almost too much.

I will work hard and get my husband on board to make our health a priority! You can do the one that is suggested, a different form of cardio, or both. My husband and I have started carb cycling. This first week I have daily headaches. That could be the case. Just hang in there, and hopefully those headaches will get better.

And welcome to carb cycling! Oats arent on the carbs list and i usually have 40g with 1 scoop whey before my weight training does this mean i have to change it for something else? Also if i have a takeaway on my reset day , i have no idea on calories although i do a portion of veggies with two chicken meals. To get five meals with the calorie calculations you get 1, for high carb days and 1, for low carb days providing i have worked it out correctly for five meals.

The high carb days calories i have tallied up is pretty much what i am currently on. Where as the low carb days is about more than i am on currently for non training days. But i have found now that the low carb days of 1, calories too low and then i find myself wanting to eat everything and anything lol. Do i have to do cardio if i do five days weight training per week and limited on time, i also walk for thirty minutes per day. Brisk walk not a stroll. Yes, oats are carbs. On your Reset Days, you can eat anything you want during the day up to an extra calories for a total of calories for the day.

In general, aim for around calories a day for both low and high carb days. For cardio, 30 minutes is great! I eat the same amount of calories for breakfast everyday but on a high carb day I eat the other 2 meals using the high carb calories?

Then what are the calories and macros for snacks? Also the chart above says to not have carbs at dinner on a high carb day but then how do I get 50g of carbs for that meal? Does that make sense? I ordered the book but I want to get started now. Just got your book extreme cycle, I was wondering what non animal protein alternatives, besides protein powder and dairy proteins or non dairy milks,can a use.

Could I use lentils or black beans, please a need alternatives. Here are some non-animal proteins in addition to protein powders and dairy products: Soy protein sources such as tofu and tempeh, and other vegetarian protein options such as hemp, bean, and pea protein. It can be hard to substitute dairy unless you choose those with less lactose etc.

I hope this helps a little bit…this can be so frustrating! Here are the recommended macro percentages for all the meals on the Extreme Cycle: Your comment was not deleted — all comments have to be approved before they post.

I am trying to figure out my portions now. And as far as figuring out protein, there are 4 calories for each gram of protein. Hope that helps — welcome to carb cycling!

Do you have a book of holiday recipes? Heidi does have several awesome holiday recipes right here on her blog: Of your show and I just discovered your blogs. Always working towards a goal that seems impossible! That is a sobering thought!! I fell in LOVE with running. It broke my heart when they said no more running because of my knees.

I seriously have an Instagram video of me crying over it. I was really upset. I loved to run! I gained 55 lbs in a year.

I want it to match the rest of me. Anyway this is getting way longer than I had planned. How do you which foods would be considered either a fat or a protein or carb if they have all 3? I just really want to find something that inspired me and pushed me like running did. So I can get my life back! Thank you for sharing your story with us! And please discuss this program, or any nutrition and exercise program, with your healthcare team first and then follow any modifications they might recommend.

I cheated today and had a packet of crisps and chocolate which was equivalent to about calories. Please advise me what do I do for my remainder meals bearing in mind i have 2 more meals to go on low carb day.

Do I continue as normal and just exercise it off? Also i had an injured foot and had to stop exercising for a few days. Can i still lose weight when I miss a few days of exercise on the extreme carb cycle? And it is still possible to lose weight with an injury since a huge part of weight loss is the nutrition component, so you should be good to go!

The point is that if I eat 50 gr of oat, a glass of rice milk, a banana and a peach I am already over O. Thank you so much for any answer and again my compliment to you for your strenght, your beauty, your determination and kindness. I hope it can help you figure out what will work best for you and your goals, and good luck on the program! On the exteme cycle, do I have to count my macros for vegetables or do they not count towards daily calorie and macro amounts?

Is peanut butter powder a fat or carb? Can i choose my exercise bike for my cardio everyday or do I have to change cardio exercise to increase chsnces of weight loss? Broccoli is considered a veggie in carb cycling, so you can have it with any meal.

Stationary biking is great cardio, and it is good to mix up your routine a bit with different types of cardio if possible. The Kindle Version does not outline the shopping list as you have pictured on the blog.

It would be super helpful to have the lists presented as it is in blog rather than just listed. Is there anyway to post outlined version for weeks 2 and 3?

My weakness is cheese sandwiches. Can you offer an alternative to this on a low carb day please? Or any other advise when I can have a cheese sandwich. I enjoy your hulk shake. Can you tell me on your carb cycling plan does this count as a high carb or low carb meal? I use these in my oats, smoothies, yogurt, etc. Should I cut this out and if not, how should I work this in? Just have a question! Recently purchased extreme transformation and have been reading up and using some tips here and there.

A friend will be starting the same journey and is in the same boat worried about gaining. Do you think that will happen or do you think it is just what I need to get my metabolism going and lose the rest of the weight? Healthy carbs are so important to not only overall good health, but for weight loss as well.

Your body burns fat better with the right amount of carbs, like in carb cycling. So let me run this by you if you do not mind. If doing the turbo cycle. Every breakfast will look like this: I would need to do this for each of the 4 other meals throughout the day.

If this is right I am so excited; if not I am back at square 1, I read the book but the meal plan is not really working for my schedule so I am thinking of an easier quicker meals.

Make sure the calorie counts for each macro fit the calorie recommendations for each meal, and you should be good to go. A couple of things: Im confused how to make my own snack for when im on the go.

I need something quick and simple like a shake. Is this a good idea: If not, Do you know any please? Also i noticed some of the recipes in the Extreme Transformation Book include fats like almond milk on high carb days. But i thought we dont consume fats on high carb days. Can you explain this please? It only counts as a fat if you use 2 cups or more at one time. I have purchased the Extreme Transformation and love everything that I am reading so far.

I would like to start carb cycling but I am vegetarian and unsure what to substitute for the animal protein? What would be a good alternative? I would really appreciate any advice. Welcome to carb cycling — you can do this! Hi there…I have a question about substitution in the recipes. I make the banana strawberry quinoa muffins for my breakfasts. With fall coming, I am thinking of subbing pumpkin in the recipe instead of the banana. Would I add one carb, say a fruit to the two muffins?

I thought of just adding another cup of blueberries, but that may throw the recipe off too much…?? Any advice you have would be much appreciated?

I think i figured it out. Ill just up the pumpkin if its too dry and make sure i still put it all into 12 muffin cups. Im also going to try them without the berries and then just eat fruit on the side with them, ill just figure out how many carbs i need to add to it? Chris and Heidi are partial to carb cycling, but always do whatever will work best for you and your goals. I am loving the extreme plan so far. I am on week one, but I am unable to workout at this time do to two herniated discs in my back.

I am walking and hope to get cleared in 2 weeks to resume working out. I have a few questions I am hoping you can help with! I have limited my alcohol intake significantly, I used to have drinks days a week. I am attending an event on Friday, but that happens to be my low carb day. Should I omit something to balance this out?

I realize alcohol has empty calories, but I would like to find moderation so I can still enjoy a drink or two. And this cycle is a good one to stick to. As for your event, just do the best you can and make good choices the rest of the day. Is coffee okay every day? I typically drink black flavored coffee no syrup , but every once in a while I like to have coconut oil or half n half in it. Do I just adjust my fat for meal one?

If you add a portion of fat to your coffee, that would count as the fat portion for that meal. And remember, we only eat a portion of fat for breakfast and low carb meals. Just want to double check with you about something please. I know egg white is a protein but what about the egg yolk?

Is that protein or fat? Coz i noticed some recipes in the book require that we boil eggs and dont use the egg yolk but i find it a waste and dont know what to do with it. Theres a recipe that says scramble 4 egg white so cant i just scramble 2 whole eggs if its a protein? Appendix D at the back of the book has an awesome and extensive list of approved foods and which categories they fit into. It can answer all your questions about where to categorize your foods for carb cycling! My right knee is starting to hurt when doing squats and back lunges.

Are there alternative workouts I can do for the legs that avoid putting strain on the knee or what else can you advise? Whenever I have guests, My meal plans get interrupted. Yesterday I missed meal 2. Is there anything I can do to mend this? I have a friend whos interested in buying the book but shes nursing and her baby is allergic to nuts and dairy so was concerned about the recipes.

Is there a list of substitutes she can refer to? Just do your best! Maybe set an alarm on your phone to remind you to eat or make sure you have food options with you wherever you go. When making my own meal structure how many ounces is 2 fists, 1 almost, ect? Thanks and love your site! I have been following the Classic Cycling plan for two weeks now and am happy to say I see a gradual weight loss.

I just ordered your latest book and look forward to learning more about Extreme Transformation. I do have just one question for now , I notice in the comments and replies that beans are considered a carb. Does that include green sting beans or is it referring to the dried varieties such as kidney beans? Green beans are considered veggies. The type of beans that are carbs are the legume-types kidney, black, garbanzo, navy, pinto, etc.

Just wanted to ask what exactly could go wrong if i forget to take a categorie of food e. Or, a hulk shake for meal 2 for 2 days in a row or everyday for that matter? I love the hulk shake! Just a couple of questions… you list tomato sauce 1 cup is cal. Is stewed tomatoes or canned an acceptable food as well in that case? Is pork too high in fat to be considered a protein? Can it only be eaten on reset day? I have been having them as my breakfast, and adding heavy cream to my coffee for my fat.

I literally took your symbols below the recipe as gospel thinking they only had one carb and not enough fat to count as a serving of fat, but I noticed that they are a hc meal.. Yes, any type of tomatoes are acceptable, and try and use the low-sodium types when at all possible. Each breakfast is a portion each of protein, carb, and fat. Can u please tell me how many recommended calories should I be having per day as a female aged 30 and weighing lb? I dont know how to work it out. Hello I am French and I would want to know if books are translated into French because we do not find them in France.

Just finished the first 7 days of the extreme cycle. Today is my reset I have been trying to lose the last 10 pounds of stubborn baby weight and was hoping this would be the key to getting those last pounds off. I weighed in this morning and I was up 3 pounds on the scale! I work out days a week alternating strength training and 45 minutes of cardio.

Also drink ounces of water per day. Please check back if you have any more questions — you can do this! If so what page can I find it please because im browsing but i cant see it. I have a few questions- 1. If I want to eat a whole egg do I need to count the yolk as fat? If so is it ok to eat two? I like my egg scrambled or fried sometimes and spray the pan with cooking spray.

Should I count that? I usually get whole wheat bread is that okay. I see you recommend whole grain. Also I am assuming I can eat two slices at a meal right? How often or with what meals can you have sauces? I love spaghetti squash but would use a spaghetti sauce, Alfredo sauce or marinara. I plan on starting tomorrow and will be doing insanity Max 30 as a workout which although I modify makes me workout harder and sweat more than ever before.

I am going to try your new extreme cycle and am currently 5ft and weigh I really need to lose this weight as it makes me incredibly self conscious and I have been avoiding people I have not seen in a long time due to weight,. If I had salmon which an app tells me I can have 65g for 97cal it's that's the number I'm looking for, even the it contains some fat? Or do I need to calculate the calories from the I may be over complicating it, but I want to make sure I'm starting off correctly.

The what I buy from the shopping lists given will have an item or two missing when I go to make the actual recipe. Am I doing something wrong here? And you can also plan your own meals use the same recipes twice, etc. I like to weigh my portions. Thank you very much, I appreciate it. If you want to use a macro tracker app, that can make things a lot easier.

Learn more about macros in this post: When I add my 5 meals up on a low carb day I am still getting close to 80g carbs… Is that too high? There are different combinations of macros in about all foods, so having a few carbs in your protein sources is totally okay. For LC days, you should try and be closer to grams of carbs total for the day. When choosing proteins and fats for LC meals, try and look for those as low in carbs as possible, and make sure you eat a variety of proteins and fats.

Depending on how many pounds you want to lose, you might want to adjust your macros accordingly, especially if you only have a few pounds to lose. I am in my 3rd time through the Extreme Cycle and am down about 10 pounds. My doctor is recommending the DASH diet. I read a little about it and it sounds almost exactly to what I am doing on the Extreme Cycle. Can you give me any tips or hints to adjust the Extreme Cycle food list to lower my bad cholesterol and raise my healthy cholesterol numbers?

Thanks for any advice. I want to get this under control before they put me on medication. It would be best to discuss this with your healthcare team and have them help you make any necessary modifications.

As well, it seems that no consideration to the size of the person or man in my case or activity level for this carb cycling plan to work effectively. This plan has been followed successfully by people with varying amounts of weight to lose, so you should be good to go!

I have an allergy to peanuts. Is there any other product I can substitute for the powdered peanut butter? Wondering if there is something simple I can swap with the same macros. We have a peanut allergy in our home as well.. I have not found a peanut free powder yet, but I have found a peanut free almond butter called Barney Butter. It is the closest texture and taste to peanut butter that we have found.

I bought it from well. I have not yet read Extreme Transformation. In those books, Chris outlines calorie portions and says to eat 1 portion of protein, 1 of carbs, and veggies for HC days.

But in the chart above, it says calories of carbs on HC days. Am I on the right mathematical track? So sorry for the confusion. Those calorie lists are only for reference purposes for those who would like to also count calories, and those portion sizes are not meant to equal the actual portion sizes. I hope this helps! I am finishing my second extreme cycle and have only lost 7 pounds.

I am 50 years old, pounds overweight, working out every morning with 30 minutes on the treadmill and the workout for the day in the book. I have looked over my diet and feel it is on track with the book. I am stronger this time through and can see my body shape changing. Why is the weight not coming off? I know I am gaining muscle but 7 pounds in 6 weeks is not the number that shows the work I am putting in.

Thanks for any suggestions! The key to losing weight is to burn more calories than you consume, so any extra calories you can burn throughout the day can add to your weight loss.

Can you please clarify the calories for a woman? If I add up all the daily calories, it totals more than I purchased the Extreme Transformation book but I am a little confused. The daily calorie recommendations for women are around a day for the Extreme Cycle. This will fluctuate a bit from day to day, and this is totally okay.

I track all of my vegetables, which have carbs, so on low carb days should I be eating vegetables Brussels, artichokes, broccoli, cauliflower? I get discouraged when I see a higher carb percentage even when I know most of the carbs are from veggies and breakfast. The carb counts from these veggies are so low, and the nutritional value is so high, that going a bit over your carb count for the day with veggies is okay.

Chris and Heidi have extensive food lists in all their books, and these lists include both gluten-free and dairy-free options. For gluten-free, you can also choose gluten-free products that have similar nutritional values to their gluten-containing counterparts. I have a hard time digesting whey or soy protein powders and have been using pea protein powder shake formulas.

Is that okay to substitute? Yes, that should be fine. So after doing extreme ive swifched to turbo but not losing much its so hard for me to lose!

The one meal that I created was just chicken, brussel sprouts, and a tablespoon of beans and fat free cheese. Anybody doing this as a vegetarian?

I am just starting and am trying to compile recpies for my meals. Some i will substitute fake meat. If anyone has recipes or suggestions to help me get started, i would be so grateful! Luckily for me, i love cottage cheese and greek yogurt! Looking forward to joining this amazing community of people who have changed their lives!! I am getting ready to begin the Extreme Transformation, but have a question about protein powders.

There are so many out there. Thank you, in advance! Chris and Heidi recommend low-fat, whey-based powders with between grams of protein and less than 5 grams of carbs per serving. I am getting ready to stary the Extreme Cycle next week by planning out all of my meals.

Or should i avoid it? Also, I know I should track the amount of calories I am eating in veggies, but does that take away from the amount of calories I eat at each meal?

Yes, any type of squash can be eaten in unlimited quantities, however, you do want to track any calories you put in your mouth.

Hi, I completed a cycle but still find that I am eating the afternoon snack without feeling hungry and then feeling stuffed until and sometime at dinner.

I know skipping would reduce the cal and that would put me way under what was recommended.. Are you getting in the recommended amount of exercise? It can also take a bit of time for your body to adjust to a new way of doing things, also, so please be patient, stick to your plan, and you should be good to go! Hi, I have not been adding any veggie and have been doing 20 min Zumba in the AM and min on the treadmill in the evening with weights training twice a week.

I have not been able to do some of the metabolic missions as they are to hard on my shoulders at the moment. I am losing weight and sticking to the plan as best I can. Just started extreme cycle. Would you recommend adding a snack snd when should I eat it? Should the snack be high carb or low carb? Also, I am up late and tend to get hungry after dinner. Any other snack ideas? Maybe more of a sweet snack? We wish you the best! Oh And if anyone wants to join our fb support page there arent too many on there so we formed one!

Hi Team, we formed a fb support page for extremers and it had come up that those of us tracking macros arent sure if carbs should be counted total or net? Are they veggies that are allowed? Does he have to eat a typical breakfast? Both brussels sprouts and cabbage are considered veggies, so you can have them with every meal.

We wish you both the best — you can do this! I have tried the turbo several times, nothing!! I gained 2lbs on the slingshot!! It is very discouraging when you work so hard and you see no results. I look forward to what your advice may be. I took had my annual bloodwork and everything is normal. It is pretty common to show some weight gain after the Slingshot week since it is a week full of high-carb days and carbs even the healthiest ones do cause water retention.

Are you tracking your calories? For the Turbo Cycle, aim for calories on low-carb days and calories on high-carb days. For the Exreme Cycle, aim for calories per day. So I am switching from extreme to Turbo and after reading your link to that program, is breakfast a protein and carb only? And on hc days we have a carb at last meal of day?

Just got thgot book and am going to start the extreme cycle next week. Hope you can help me…. My scoops are all a bit different. If I have protein and it has, for example, calories in total, do I calculate how many protein, fat and carb calories are in that ? Or just count the towards my protein requirement?

You had said that all squashes were unlimited…dies this count for butternut and acorn squash too? I work out 6 days a week doing cardio, strength training and HIIT. Should I be doing the Metabolic Missions too? In general, Chris and Heidi recommend low-fat, whey-based powders with between grams of protein and less than 5 grams of carbs per serving.

Each gram of protein or carb has 4 calories, and each gram of fat has 9 calories, so that should help you figure out the calories for macros for any foods. Yes, this counts for all types of squash. If you have your own strength training program, then you can skip the Metabolic Missions.

I know that the book indicates Dinner should always be Low Carb but if that is not possible, would eating before 6pm and doing an extra workout after be enough to counter the small amount of carb at dinner? I am incorporating someone who will not follow some of the meal plan, any advise would help. I have a question about the Week 1 shopping list at the top of this page. I want to get both my husband and I started on this.

Do I have to get everything for both Women and Men? In other words pretty much double up my groceries? I know this can be time consuming, so you can repeat recipes during the week to make things simpler or follow any of the other tips in this post. Hopefully this will make more sense once you receive your book. Good luck — you can do this! Looking at the calories per meal per macro chart, women are eating just around 1, calories, per day.

So that would apply if a woman is pounds or pounds? Regardless of exercise done each day? The calories would remain the same? Women eat around calories a day on the Extreme Cycle, and those recommendations are for all women and all exercise programs. Are daily calories for lc and for hc? If so how r the breakfast different! Learn more about the differences in this post: Since the calorie and macro recommendations are a bit different for the Extreme Cycle, here are some macro percentages to aim for for the Easy, Classic, Turbo, and Fit Cycles: Hang in there — you are definitely on the right track!

Just wondering the difference between the extremes carb cycle and the others? I am 5 foot 3 inches and lbs. Do you suggest the extreme cycle? I want to lose 15 lbs in about months? You can definitely try the Extreme Cycle! Should I be using the non-fat or does it really matter?

It tells me total calories burned for the day including my workout. If I burned calories when working out, however with my steps, sleep, normal activity burned total, does that still count towards calories burned Basically do the contestants work out to burn calories in a workout or do they use their total activity etc.

Chris and Heidi recommend up to 60 minutes of cardio 6 days a week. Yes, this would be fine, but keep an eye on the serving size. Each pound of fat is calories, so you after a combined calorie deficit of calories, you should lose a pound.

I used stevia vanilla flavoured drops in mine which made it much more palatable. I bought mine online as the drops are not widely available in UK shops. I have a question I have done several rounds of the 21 days and the turbo charge I have lost 63 lbs but am now at a stand still I have not lost any weight in 3 weeks. Or by doing this we ARE doubling it. Cafe Kumbuk Head Chef. Ansell Lanka Pvt Ltd Receptionist. Trans Maldivian Transport Assistant.

Arienti Fashion Creative Graphic Designers. De Saram Legal Secretary. Serendib Agri Business Pvt Ltd. Ambrosia Creative Cake Decorator. Hermitage Resorts Front Office Executive. Techneeds Pvt Ltd Business Analyst. Golden Key Hospitals Ltd Technician.

Ravana Garden Hotel Sous Chef. Company Name Withheld Operations Manager. Global City Hotel Hotel Vacancies. Agriworld Pte Ltd Marketing Executive. Mocare Pvt Ltd Accounts Assistant.

Dreamron Group Stores Manager - Male. Redblocks Technologies Mobile Developer. Company Name Withheld Multiple Positions. Noon Web Content Specialists. Coco Royal Beach Hotel Vacancies. Lexduco Pvt Ltd 3D Designer. Penta Cove Graphic Designer. Amagi Hotels Accounts Assistant Male. The Victoria Group Office Assistant. Eyes Sri Lanka Marketing Executive. Company Name Withheld Computer Operator. Company Name Withheld Office Executive. Labandi Pvt Ltd Operation Executive. Inmarc Advertising Graphic Design Specialist.

Jayaweera Constructions Technical Officers Civil. Dreamron Group Assistant Accountant Male. PickMe Trainer - Kurunegala. Peace Corps srilanka Safety and Security Manager. Seylan Towers Senior Manager - Procurement. Vikasitha Enterprises Customer Care Executive. Sumedha College - Gampaha Teacher Vacancies.

Company Name Withheld Project Coordinator. Elsteel Pvt Ltd Quality Executive. Company Name With Held Accountant. Pvt Ltd Customer Relation Officer. Company Name Withheld Marketing Executives.

Suganda Apparel Apparel Vacancies. Vetstoria Ltd Associate Software Engineer. PickMe System Support Executive. Help for the Children Accounts Assistant Female. Ltd Chief Steward Kitchen. Promowatch Pvt Ltd Marketing Co-ordinator. RunGopher Campaign Support Manager. Auxenta Inc Software Engineers -. PalVision Corporation Android Developer. Fernando Travels Executive Tour Consultant. Company Name Withheld Reception Assistant. Stan Travels Executive - Inbound Tours. Inspire Holdings Strategic Relationship Manager.

Ramada International - Katunayake Hotel Vacancies. Heineken Lanka Limited Legal Officer. Ukuni Student Consultant Intern. Rinstrum Pvt Ltd Technical Assistant. Free Lanka Trading Co. Boardway Enterprise Thailand Personal Assistant.

Company Name Withheld Receptionist Female. Royal Model Agency Models. Dreamron Group of Companies Sales Representatives. Ranfer Group of Companies Graphic Designer. Atlas Labs Software Engineer. Comfy Linen Marketing Executive. Speed Group Internal Auditor. Lenzing Lanka Group Pvt. Boutique Hotel Hotel Vacancies. Yoho Bed Lanka Accounts Executive. Jittabugs Colombo Assistant Manager. Leafy Code Web Developer. Taru Villas Pvt Ltd Accountant. Fits Aviation Pvt Ltd Accountant.

Asian International School Physics Teacher. Antron Express Pvt Ltd Accountant. Globaledulink Ltd Digital Marketing Executive. Netmaiesta Pvt Ltd Copywriters. My Computer Accounts Assistant. Campbell International School Teacher Vacancies. Million Spaces Senior Software Engineer. Amagi Aria - Negombo Hotel Vacancies. Prime Group Maintenance Manager. Best Western Human Resources Manager. World Vision Senior Research Officer.

Auxenta Inc Java - Technical Lead. Company Name Withheld Accounts Assistant. Colombo Advertising Agency Manager. Hotel Sanara Mandira Hotel Vacancies. Hotel Nippon Hotel Vacancies. PickMe Call Center Executive. Apptizer Inc Tech Lead. York International School Teacher Vacancies. Pvt Ltd Digital Marketing Executive. Company Name Withheld Graduate Executives. Company Name Withheld Account Executive. Renuka City Hotel Hotel Vacancies.

Midas Safety Internships - Katunayake. Isso Restaurant House-Keeping Atendant. Midas Safety Internships Katunayake. Araliya Green City Hotel Vacancies. Ltd Senior Project Engineer. Tamil Union General Manager. Buruzu Catering Services Pastry Chef.

Rockland Distilleries Private Ltd Accountant. Colourcon Pvt Ltd Accounts Executive. Emerald Isle Financial Analyst. Cenmetrix Pvt Ltd Project Coordinator. Company Name Withheld Assistant Manager. Premier Medical Center Trainee Nurses. Creative Apparel Pattern Maker. Seek Consultants Graphic Designer. Tisara Group of Hotels Hotel Vacancies. Sandella Furniture Showroom Sales Assistant. Finetech Group Accounts Trainee. Idea Group Limited Promotion Coordinator. Brands Ready Graphic Designers.

Leeds International School Teacher Vacancies. Lucky Industries Apparel Vacancies. Hotel Nelly Marine Hotel Vacancies. Dave Group of Companies Secretary.

Navigation menu