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You had said that all squashes were unlimited…dies this count for butternut and acorn squash too? Can you tell me which calorie count I should follow? Tom Waits is one, Tom Ovans and Warren Zevon are a couple of others and Ferrio slots right in with them, however this is an album that has as much light as shade. In this way, June is enabled as the personification of the singer and the song; she conveys each and every song she sings as a personal experience. It says that women will consume cal per day on this plan, I am 6 feet tall and my RMR is cal, so was wondering if the cals is too low for me? 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. My concern is that I am use to counting macros and if I had a daily percentage of fat to carb to pro ratio It might help me to start my carb cycle journey.

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You can use whichever one you like best. Your nutrition and exercise program in the app will be totally customized to you and your goals. The books can definitely also work, but they offer more general recommendations as far as nutrition goes.

Your first week of the app is free so you can check everything out also. We wish you the best with whichever option you choose — you can do this! It offers a totally customized meal and workout program based on you and your goals! Hi Heidi I have a question… if I drink bulletproof coffee in the morning…. I have a question I really need help with — I purchased the book and the app, I plan to start a week from tomorrow following your plan.

But — I am vegan because I am allergic to animal protein! So, for me, no dairy, no eggs, no fish, no meat — basically vegan. My weight is a result of a year of 5 rounds of shingles, lots of weight lost and adrenal failure which resulted in a weight gain of almost 50 lbs more than I weighed before I got sick once I was well.

Anyway, I do use some raw protein powders like SunWarrior, but I try not to use it for every meal. I know what I consider protein — lentils is a good source but I read you comment somewhere that beans are a carb for this type of carb cycling.

I am very educated when it comes to the body and nutrition, but I am looking to follow your program because I have seen it work! Normally, I would use tempeh, tofu as additional sources of protein occasionally Gardein or GoVeggie mock meats, but I try not to use those kinds of foods very often but kale, per oz has more protein than beef, so I eat a LOT of lacinato kale, lol All greens really, typically 4 oz. So my fiber averages close to 50g almost every day. I would just truly appreciate your thoughts on this.

All my hormones are now within range 3 years later, finally! Thank you for your comment, and welcome to the app! You can also sub your favorite vegan protein for any meat-based protein in any of the meals, so that should be helpful too. We wish you the best — you can do this! Hey All, I use to do LCHF and i lost 30lbs, now i want to start doing Carb Cycling, i work out a good amount and i guess the only thing im confused at is keeping mucles and building them as well.

I need to lose these pounds before Sep due to my wedding. I am so lost though, i am working overnight and its so many days out the week and every other weekend, could you please help me figure this out?? Congratulations on your upcoming wedding and 30 lb weight loss! I hope it helps! I have a hard schedule. I get up at 1 am to start work by 3am.

I work 4 ten hour days and I am lucky to get 2 10 minutes breaks. I stand and walk around 10, steps a day at work alone. I am 61 and haver gained 30lbs over the last 3 years.

Have a real hard time trying to figure out how to do this with this schedule. You can do this! I am doing the Turbo plan and have a question about macros. Is it true that we are supposed to account for all macros when not using the suggested meals and just going by the macros listed for each meal?

When I go to add peanut butter for my fats, for example, it bumps up my protein and carbs. In order to get enough fat 22 grams for some meals it takes up all of my carbs and some of my protein. So I am not able to get any healthy carbs in because they the fats I am choosing have carbs. Therefore, I am not getting all my fats in because it goes over my allowed number of carbs for that meal.

Any help would be greatly appreciated! Please reply so that I can answer your questions correctly. Hope to hear from you soon! Thank you for responding! Yes, you need to account for all macros you eat and try and match your own meals to those in the app. There is a bit of a learning curve to macro tracking, but once you learn how to do it, it gets much easier.

And if you can repeat meals during the week, that will help also. And yes, foods like peanut butter that have all 3 macros can make it even trickier.

I hope this helps, and please let us know if you have further questions. I have tracked macros before so am pretty comfortable with that. There are some plans where healthy fats are just considered fats like peanut butter or avocado and you do not account for the carbs or protein. And some proteins are just considered part of your protein macros and you do not count the minimal fats. So I just wanted to be sure that I was supposed to count everything in all my foods. I appreciate you getting back to me!

Just wanted to know what protein powder you recommend? If not a particular brand what important things should I look for in a protein powder? We recommend low fat less than 3g , low carb less than 7g , with around g of protein per serving.

Other than that, go with what you like best! I would like to know the daily carb, protein, fat limit per high carb and low carb days in grams instead of calories[woman]. So that I can count them accurately.

I am new and dont understand them as calories. Also, not sure what a macro is? Hi, I downloaded the transform app and I love it! My only concern is that the calories in the plan that I chose is higher than the calories in the extreme carb cycling plan. Can you tell me which calorie count I should follow? The calorie recommendations in the book, while they do work, are very general. The calorie recommendations in the app are totally customized to you and your goals, so you can be confident they will work for you!

I just got the extreme makeover book and I am so excited to start this transformation. It says that women will consume cal per day on this plan, I am 6 feet tall and my RMR is cal, so was wondering if the cals is too low for me? I had a metabolic testing done last week along with the bod pod. So my question is can I eat the recommended calories for the men recommendations in the book which is cal a day and still see results?

And you first 7 days are free so you can check everything out! I was wondering where the best place to get a question answered about the Extreme Transformation book? Here, Facebook, or instagram? I came across this page while researching carb cycling. A few months ago, I gained 10 lbs in 4 weeks, with no changes to my diet or exercise. My doctor ran tests, but advised that the weight gain was age-related.

I have a goiter on my thyroid, but the results showed that function is in the normal range, although not considered optimal. I also saw a holistic doctor, who believes that my body is producing excess estrogen. I thought the weight gain had stabilized, but then, in February, I inexplicably gained another few pounds. The holistic doctor suggested certain herbs as well as trying the Whole The herbs helped with energy and mental clarity.

I completed the Whole 30, which did not involve significant changes to my diet. I did not lose weight and there were no other changes in other words, I did not lose inches. You can learn more about it here: I did the math for 8 days of recipes in the book- high carb and low carb. Most of the days only came up to grams of protein per day for woman. One day only came to g of protein.

One thing that can help is to make sure that your protein powder is around g of protein with less than 3g of fat and less than 7g of carbs per serving. I have lbs to lose. I have a full-time job and 3 year old twins. I purchased your book on Amazon and want to get started, but feel very over-whelmed. However, it was financially out of reach.

Any guidance you can provide would be great, thank you! First of all, start with one new things at a time. I devoted that week to submerging myself in this new culture. When I started, I was at the store every days, yes. I committed to eating the plan the best I could, and exercise when I could. When I went back to work, it was a little rough the first couple of days, then it eased up.

My initial investment of money in the food was a bit high, but my budget now has dropped below what it was originally. The fam loves the food, they all want to help in the kitchen. My hairstylist said my hair is growing at twice the rate!! My sleep is a-mazing! The only other thing I do different than I ever did, is make a menu of dinners for the week. Each day, I take 5 min as I watch tv, and set my meal plan for the next day. It usually takes me 10 min to put together my snacks and lunch.

My best to you, I hope this helps, I have had a lifelong struggle with weight, and am so enthusiastic…can you tell? You are doing amazing, and thank you so much for your kind words and suggestions to help Katie.

This is what a community of support which we love!!!! Is this normal at all? Dear Team Powell, I must say you are doing a great job transforming the lives of people.

I get soo emotional when i watch the end of the days appearance. Keep up the Good work! I am in Ghana, West Africa. I have been watching and following all your weight lose transformations series. I am a woman of 35yrs, My current weight is kg. I need to lose 30kgs on 3 months and will need your help. My mum also wants to go through this weight lose too. You and your mum can begin your transformation journeys today with the tools in this post: And be sure and follow all the links within the post too.

You can learn more about the app here: You both can do this! I know I have a tricky one for you but I am so far beyond confused at this point I am just feeling stuck. So to make a long story short my family and I do not eat gluten or grains and have struggles with finding the absolute best solution for losing weight. We started this journey several years ago to support my mother in laws quest to find a solution to her issues.

After many years and hours and hours of research we have collectively excluded gluten and grains from our diet. This started with weight loss from all parties but we have all come to a plateu and have looked at different ways to adjust our diets further.

We have been on a high fat diet for over a year now with a few inconsistencies here and there mostly during my wifes pregnancy but have done our best to maintain a macro level of 75f20p5c. I know this is very abnormal from what others have used but it worked for a while until another plateu and even a slight increase in weight. I personally decided to change my macros to more protein and increase to 65f30p5c with a daily cal. Intake of per my TDEE. I felt pretty good and started to lose again but got to a point to where I could not take in enough protein at g per day.

My concern is that I am use to counting macros and if I had a daily percentage of fat to carb to pro ratio It might help me to start my carb cycle journey. I do apologize for the details of this but both my wife and I are also a family of 6 with our oldest at 5 and youngest at 2 months.

We would love your feedback and advice and both want to get back on the weight loss track. Of course there is a ton more detail I could go into but I think my novel above is enough for now. Thank you for your comment! Chris and Heidi have figured out all of the macros in all of the carb cycles which makes it much simpler to follow their plans. You can use this process for the other meals to figure out your macros for the day.

Hope this helps — you can definitely achieve your goals with carb cycling! I am 24 years old and gained around pounds in the last couple of months. I really dont get how I should be eating kcal a day, shouldnt it be more like kcal. I would love to put it up in app like myfitnesspal so that I could track it better. Please help me out because im struggling! Welcome to carb cycling! As far as your macros, all of those have been figured out for you, you simply follow the plan.

You can totally do this — just take one baby step at a time! I am hoping to get back in shape after having my baby. Do I need to reduce calories per day on the program if I cannot exercise?

That only leaves 90 calories to reach for the day. Im excited about carb cycling…. Those abs of hers are goals!!!

Is there anything I can eat instead? If yogurt is a no-no for you, you can replace any meals with yogurt with a meal from the same category low carb for low carb, high carb for high carb, etc. Im new to carb cycling and Im a recovering Chronic Low Carber…..

Im excited to try it and hopefully shed some of this body fat. I want to see those abs…. I generally have 2 whole eggs and veggies for breakfast sometimes with a turkey bacon or just scrambled with spinach and mushrooms. I am wondering do whole eggs work on high carb days.

Im not a huge fan of egg whites. Oh and PS im gluten intolerant so is Gluten free breads okay or can i just stick with brown rice, gluten free oats, sweet potatoes…. It sure would be nice to have all the questions from these blogs on a searchable page.

Should it not be an ingrediet or is really added and and then emulsified? We keep an eye on these comments and reply ASAP. Add the chicken with the chicken broth and garlic in the pot. Jody, There is a FB page created for those of us using the Transform app. It is a great community of supportive people. This program app is changing my life. I know it sounds dramatic, but nonetheless, the truth. 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!

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